Beruflich Dokumente
Kultur Dokumente
Table of Contents
6.
7.
13.
19.
22.
33.
36.
38.
41.
45.
53.
Al CaslowHang On
56.
103.
105.
107.
109.
112.
117.
120.
126.
138.
141.
154.
162.
167.
172.
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Table of Contents
173.
176.
181.
185.
JL HoldsworthBigify Diet
190.
193.
202.
211.
214.
216.
218.
223.
225.
228.
Zane Geeting 8-Week Off-Season Squat Cycle for the injured Lifter
230.
232.
235.
249.
257.
323.
a.
327.
b.
329.
c.
BONUS PROGRAMS
335.
344.
347.
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Can you build impressive strength on a three-days a week program? Damn straight if done right. This eight-week
plan will bring about big increases in the three power lifts. If it doesnt, you just didnt train hard enough!
All core movements should be performed with maximal force/speed while maintaining good technique (Compensatory Acceleration Training).
If rest periods are not specified, use 2-5 min. on compound movements and 1-2 minutes for single-joint exercises.
Keep exercises in the specified order.
Follow this routine for eight weeks. After you have completed the eight weeks, retest your maxes on week nine.
Weights are based off of the percentage of your current one-repetition max. It is very important that you
start this program with an accurate max.
EXERCISE
SETS/
REPS
SETS/REPS
SETS/REPS
SETS/REPS
Week 1
Week 2
Week 3
Week 4
(Deload)
Barbell Squats
6/3
(75%; rest
60 sec.)
6/3
(80%; rest 90
sec.)
6/3
(85%; rest 120
sec.)
3/3
(60%; rest 60
sec.)
3/3
3/3
3/3
3/3
(70% of weight
used on week 3)
3/5
3/4
3/3
3/6
(70% of weight
used on week 3)
3/6
3/6
3/6
3/6
Land Mines
3/8
3/8
3/8
2/8
(70% of weight
used on week 3)
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EXERCISE
SETS/
REPS
SETS/REPS
SETS/REPS
SETS/REPS
Week 1
Week 2
Week 3
Week 4
(Deload)
Standing Weighted
Crunches
3/10
3/12
3/12
2/8 (70% of
weight used on
week 3)
3/10
3/12
3/12
2/8
(70% of weight
used on week 3)
6/1
(75%; rest 60
seconds)
6/1
(80%; rest 60
seconds)
6/1
(85%; rest 90
seconds)
6/1
(60%; rest 60
seconds)
8/1
(65%; rest 30
seconds)
8/1
(70%; rest 40
seconds)
7/1
(75%; rest 50
seconds)
6/1
(60%; rest 60
seconds)
3/8
3/8
3/8
2/8 (70% of
weight used on
week 3)
Pull-ups
3/6
3/6
3/6
3/6 (70% of
weight used on
week 3)
Zottman Curls
3/10
3/8
3/6
2/15 (70% of
weight used on
week 3)
3/1
3/1
3/1
3/1
EXERCISE
SETS/
REPS
SETS/REPS
SETS/REPS
SETS/REPS
Week 1
Week 2
Week 3
Week 4
(Deload)
Deadlift (Barbell)
15/1
(75%; rest
30 seconds)
12/1
(80%; rest 45
seconds)
10/1
(85%; rest 75
seconds)
6/1
(75%; rest 60
seconds)
2/5
(55%)
2/5
(60%)
2/5
(65%)
2/3
(55%)
3/8
3/8
3/6
2/6
(70% of weight
used on week 3)
Barbell Shrugs
3/12
3/12
3/12
2/12
(70% of weight
used on week 3)
3/10
3/8
3/6
3/6
3/6
3/6
3/6
3/6
6/3
(60%; rest
60 seconds)
6/3
(65%; rest 60
seconds)
6/3
(70%; rest 60
seconds)
OFF
For the last set of the Close-Grip Bench Presses, you will perform as many reps as possible, stopping one repetition shy of failure.
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EXERCISE
SETS/
REPS
SETS/REPS
SETS/REPS
SETS/REPS
Week 5
Week 6
Week 7
Week 8
(Deload)
Barbell Squats
5/2
(90%; rest
two minutes)
4/2
(95%; rest two
minutes)
2/1
(105%; rest
two minutes)
3/3
(65%; rest 60
seconds)
3/3
(70%)
3/3
(75%)
3/3
(80%)
3/3 (55%)
6/1
(65%; rest
45 seconds)
6/1
(70%; rest 60
seconds)
4/1
(75%; rest 90
seconds)
OFF
3/8
3/8
3/6
3/3
(70% of weight
used on week 7)
3/6
3/6
3/6
3/6
Land Mines
3/8
3/8
3/8
2/8
(70% of weight
used on week 7)
Standing Weighted
Crunches
3/12
3/10
3/10
2/10
(70% of weight
used on week 7)
EXERCISE
SETS/
REPS
SETS/REPS
SETS/REPS
SETS/REPS
Week 5
Week 6
Week 7
Week 8
(Deload)
OFF
3/1 (1RM)
OFF
OFF
OFF
OFF
3/1 (1RM)
OFF
6/3
(85%; rest
120 seconds)
6/4
(75%; rest 60
seconds)
6/4
(80%; rest 60
seconds)
6/3
(60%; rest 60
seconds)
6/2
(85%; rest
90 seconds)
6/2
(85%; rest 90
seconds)
6/3
(85%; rest 90
seconds)
3/3
(55%; rest 60
seconds)
5/1
(80%; rest
60 seconds)
4/1
(85%; rest 75
seconds)
OFF
OFF
3/6
3/6
3/6
2/6
(70% of weight
used on week 7)
Pull-ups
3/6
3/6
3/6
2/6
(70% of weight
used on week 7)
3/12 rep
approximate
reverse curl
weight
3/15
Approximate
reverse curl
weight
2/15
(70% of weight
used on week 7)
3/1
3/1
3/1
3/1
3/1 (1RM)
OFF
OFF
OFF
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EXERCISE
SETS/
REPS
SETS/REPS
SETS/REPS
SETS/REPS
Week 5
Week 6
Week 7
Week 8
4/1
(95%; rest 150
seconds)
2/1
(105%; rest
180 seconds)
6/1
(60%; rest 60
seconds)
6/1
(80%; rest
120 seconds)
(Deload)
Deadlifts
Deficit Deadlifts
OFF
10/1;
(60%; rest 45
seconds)
10/1;
(70%; rest 45
seconds)
OFF
3/8
3/8
3/8
2/8
(70% of weight
used on week 7)
Dumbbell Shrugs
3/12
3/12
3/12
2/12
(70% of weight
used on week 7)
3/6
3/5
3/5
3/5
(70% of weight
used on week 7)
6/3
(70%; rest
60 seconds)
3/3 (50%)
3/6 (max)
3/5 (max)
3/5
(70% of weight
used on week 7)
3/5 (max)
For the last set of Close-Grip Incline Bench Presses, you will perform as many reps as possible, stopping one repetition shy of
failure.
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Watching people deadlift is often like watching a train wreck for me. Painful to watch, but I just cant take my
eyes off of the screen. Most of the time what I see when people deadlift is wrong technique, and the fact that
they just lack the attitude to pull big. There are a few Beauties about the deadlift:
1. It is the only lift I know of where you can crank it up to an eleven, and you dont have to dial it back to
lift big weights. I have to dial the squat back to about a nine on the stupid level of intensity and the
bench press back to about an eight. The deadlift is just a matter of me stepping on the gas, hitting
the nose torque, and riding it like it is a roller coaster.
2. It is technical but not much.
3. Im good at it!
When I see people who are having deadlift issues, and they either fall into the category of having wrong
technique or lacking attitude, speed deadlifts is the direction that I like to tell them to take.
Im sure that people are going to argue with me until the cows come home, but Ill say it anyway. It is not a
speed pull unless band and/or chains are on the bar. Im really not sure how anyone can call any lift a Speed/
Dynamic lift unless there are bands and/or chains on the barbut that is better left for another time and
another websitenoob argument!
Deadlifts with chains are awesome! They feel very similar to straight weight and have a great carryover to
your full pull. The downside is that they are often very expensive, wont make your weaknesses stick out like
a sore thumb, and TSA gets upset when you try to put them in the overhead compartment of the guy sitting
in front of you. This leaves us deadlifting with bands. Now, a few years ago the powers that be came out
with about 42 different short pro bands, and I just had to have them all. So far, I havent found a use for
the Freaky Deaky Strong Yellow Bands, except for keeping my snorkel in place when Im doing cardio but I
bought them anyway. Okay, I bought every single band that they had, and this is what I learned
The bands that seem to be the most useful for deadlifting are the Short Pro Monster Mini (thin black), Short
Pro Light (orange), and Short Pro Average (grey). Much less than this and I dont think that they are really
giving you much to pull against, and anything more well, you had better be a Freak Show of a puller to
make use of them.
A lot of people complain to me that using bands for their deadlifts ends up changing their technique and
really throwing things off for them. Why is this, they ask? They really have no idea until they get it on video
and send it to me. If you have a technical weakness or a weakness in your deadlift, pulling against bands will
make them stick out like a sore thumb! Most often, I see people locking out their knees FAST and then using
all lower back to pull the weight up. Rather than fixing this issue (let us call it a weakness), they just choose
to go back to what was not working for them in their previous comfort zone and avoid the bands.
So, why use the bands? Tons of reasons!
1. They WILL make your weaknesses stick out like crazy. I call this an OPPORTUNITY rather than a bad
thing. It is an opportunity to discover a weakness, fix it, and then watch everything else skyrocket up!
2. They will give you a choice: either pull with attitude or enjoy not making any of your lifts.
3. If technique is your major issue, you can use bands to train the deadlift with intensity and purpose
and not get beat up.
4. You can West Side this mother up and set all kinds of new PRs, as long as you buy tons of bands!
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5. Okay, so I only came up with four reasons off the top of my head
So how do we set up a proper speed deadlift session? We dont we program a full week!
I train in the gym three days per week, and Ive had great success with a three-day-a-week program. What?
Deadlifting three days a week is crazy? Everyone knows that deadlifting beats up your CNS more than any of
the other three exercises combined. Louie even said that the Russians said it back in the 50s and 60s
(OK, that was funny right there). Over time, the best deadlifters have all had one thing in common: A huge
work capacity, especially in the entire posterior chain (traps to ankles). So, you want to be a big deadlifter?
You had better increase your work capacity A LOT! You need to be CAPABLE of pulling three times a week at
least!
Day 1:
For me this would be Sunday, Another Fun Sunday, where I will normally deadlift, overhead press, and finish
off with two to five Strongman Events, GHR, and ABS.
My deadlift program will look like:
65% of my 1RM + Short Pro Average Bands (220 pounds at the top)
5 singles with 30 seconds of rest between
This will be an extremely tough pull and should basically end up being Max Effort. Your eyes might bleed,
and this is optimal.
Day 2:
For me this is Tuesday, my Bench Press Day, and Ill do this near the end of the training session.
40% of my 1RM + Short Pro Monster Mini Bands (90 pounds)
4-6 singles with 30 seconds of rest between
I will normally stop around the sixth setas long as they are feeling good, fast, and have a lot of attitude. NO
GRINDERS! This is what I call an easy day.
Day 3:
This is my Box Squat Day, no matter if Im doing a DE Lower or 5/3/1 Variation. After my box squats and
Good Mornings I will do:
45% of my 1RM + Short Pro Light Bands (145 pounds)
4-6 singles (MINIMUM) with 15-30 seconds of rest between sets. I will often push these towards the 8-10
set range to be honest, as this is a really productive weight/band/percentage to build the deadlift. The goal
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is to pull until I have pulled TWO CONSECUTIVE sets in a row that are getting slightly slower then Ill stop.
Whatever that takes! Sometimes you have a bad set, and it just ends up slow. So that doesnt count unless
you have two bad sets in a row then you are done, and you need to go sit in a corner and think about what
you have done for a while.
So, what does this do? If technique is your limiting factor, then you need to be getting in the reps on the
exercise, and deadlifts are no exception. Im a firm believer that the point where the deadlift beats you up
is at the starting position. A couple of great ways to unload that portion is to buy a METAL KING PRO Deadlift
Suit (shameless I am), or pull with bands so that the weight is less at the bottom but gets heavy fast. If you
are on a standard Westside or 5/3/1 Program, AND you are deadlifting every week, you only get to deadlift
once a week and just for a few reps. THIS IS KEY! You need a chance to not only correct things (shin position, get your shoulders behind the bar), but also you also (and this is a huge thing that people often forget)
need a time to try new things! Like what? Are you wondering if you need to look at slightly changing your
foot position? Maybe they should be a inch wider or closer? Closer or farther from the bar (depending if
you pull raw or geared)? Would a slightly wider stance with your toes turned out help you after youve lodged
one too many Bid Macs into your mid section? You dont want to waste an IMPORTANT day like your ME
or 5/3/1 Deadlift day finding out! Speed deadlifts give you a great opportunity to do so, as Ive often pulled
as many as 30 working reps in a week that is something that most people would not dare dream of doing.
Why not just pull a set of 4-10 reps and call it a day? Because pulling for reps does very little to build your
1RM deadlift technique. For starters, I dont care what bearded tattooed guy tells you that you can bounce
your deadliftsyou shouldnt. Have you ever noticed how many people have a horrible looking first rep, yet
their second and third and tenth look easy? Yeah, thats because they dont know how to pull a single. They
dont know how to get into proper position (physically and mentally) to pull a good 1RM. So, making every
rep into a single is a great way to learn! Get used to going from a full standing position, pulling the rep,
and back again. The benefit of chains is that you can even take one step away from the bar and back to
the bar just as you would when pulling a 1RM, where as the bands require you to keep your feet stationary.
So why are the bands important? Cant I just pull straight weight? No it isnt the same. If you ever wonder
why, then I encourage you to put 65% of your 1RM on the bar, and then add in the Short Pro Average Bands
and give a nice good pull. If you are not in the right frame of mind, you will not make the lift. Is it hard? Not
really (okay, so Im not mentally normal and deadlifts are the highlight of my week), but you will be required
to give some serious effort on your first couple of reps. If you havent made up your mind that you are going
to pull hard, fast, and that you WILL FINISH THIS REP, then that REP will quickly turn into R.I.P.
How long should one follow this program? Isnt that just the million Peso question? I have varying answers to
all kinds of situations. For people that need to really increase their work capacity and have technical issues,
Id say to do it at least a month before looking to take it down to two days per week (Day 1 and Day 3).
Is this a good program to peak the deadlift? Probably not unless you have time, and you can take another
two to four weeks at the end to refine your full pull, work in your gear, and make sure that you are ready.
Saying that, Ive followed this up with a new 1RM pull directly at the end, but I also know my strengths and
weaknesses fairly well. Normally, Id have a client go in after four to six weeks off of this and pull straight
weight up to 88-90% x 3, THEN add another 10% in chains and pull a single. The next week would either be
a similar repeat or taking a trip to PR City! Of course, it would all depend on how the training sessions were
going, how he felt, and if any adjustments needed to be made.
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So, if you are having issues with the deadlift, especially if you are one of those guys who like to tell me that
deadlifting every week just beats me up, then I encourage you to give this an honest shot for four to eight
weeks. Build something. Get video. Review it! Have others review it! Send it to me, and if I dont poke my
eyeballs out watching it Ill get you some feedback. Gain perspective on what real attitude and work ethic
means when it comes to deadlifting. Learn something!
But hey, who knows I just love to deadlift, and Ive always been decent at it. Im also more than a little
psycho in the head (even though I look like a banker), but Im also one of the few that have trained through
two decades AND STILL added 100 pounds to his deadlift through training intelligently.
Get To Work!
Clint
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This is the squat cycle I used for the XPC meet last March where I hit a 1,100-pound squat.
My goal for this cycle was to overload weight on my back so that when meet day came, I didnt feel like I was
getting crushed on the platform. I am a believer in using reverse resistance bands and feel they play an important role in all three lifts. The following cycle was a mix of some reverse band work I learned from reading
and watching BIG IRON videos. I learned the percents from my training partner Don Daubert. He has a ton of
experience and ever since I started using percents, I have consistently gotten stronger.
SQUAT CYCLE
WEEK 1: Warm up to 500 pounds, raw
Add briefs and work up to a heavy set of 5 reps. I base my set of 5 off of my 1-rep max (1RM). I do this by
multiplying my 1RM in briefs and knee wraps by .82%. If your 1 RM is 1,000 pounds, then you would use
820 pounds for your set of 5.
On this day I use a mini band for Ab/Adductors. I also work abs every week. I very my ab exercises between
hanging leg raises, decline, and cable abs.
WEEK 2: Warm up to 500 pounds, raw
Add briefs and work up to a heavy single in just briefs and knee wraps. I dont add my knee wraps until I am
over 800 pounds. After you have hit your 1RM, add average reverse bands and throw on 100 pounds over
your last set. If your 1RM is 1,000 pounds, then you would add average rev bands and put 1,100 pounds
on the bar.
On this day I like to do high rep leg extensions and hamstring curls. I also work my abs again. I work my Ab/
Adductors, too.
WEEK 3: Warm up raw to 500 pounds
Add briefs and work up to a heavy set of 3 reps. I base my set of 3 reps off my 1Rm. I do this by multiplying
my 1RM by .88%. If your 1RM is 1,000 pounds, then you will use 880 pounds for 3 reps.
My accessories are the same this week as they are for WEEK 1.
WEEK 4: Warm up to 500 pounds, raw
Add briefs and work up to a 1RM. The goal is to go heavier then you did during WEEK 2. After establishing
your new 1RM, add 100 pounds and the average reverse bands for a single rep.
Accessory work is the same as WEEK 2.
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I used the following program to prepare for the 2012 North American Strongman National Championshipsa competition in which I took 2nd place in the Lightweight 200-pound class.
This was designed with my strengths and weaknesses in mind. I have been weight training consistently for
fourteen years, but I have only been training and competing in strongman for three years.
The events for my weight class for 2012 Nationals were:
Day 1:
Axle Clean & Press for reps with 250 pounds in 60 seconds
Yoke Walk/Frame Carry Medley (50 feet each): 600-pound Yoke/590-pound Frame
Car Deadlift for reps in 60 seconds
Atlas Stone over Bar (54 inches): 330-pound Stone in 60 seconds
Circus Dumbbell Clean & Press for reps with 175 pounds in 60 seconds
Husafell Stone Carry for max distance 350 pounds
Suicide Medley (50 feet each): 225-pound Sandbag, 230-pound Keg, 360-pound Duck Walk,
650-pound Sled Drag (90 second time limit)
Day 2:
This training program was designed with the following factors in mind.
The overhead press is one of my stronger events. The competition weight is about 75% of my
1RM.
My best on Yoke before beginning this program was 750 pounds for 80 feet. This is also one of
my weaker events.
The frame carry is one of my better events. I have a solid grip and can move well carrying
weight. At 590-pound grip wont be an issue.
My car deadlift is pretty strong. Last year the car deadlift was unbelievably heavy. Im expecting
it to be the same this year.
Stones are another one of my stronger events. The weight of the stone shouldnt be an issue.
The height is pretty tall, but as long as I perfect the technique of getting the stone high on
my chest, this shouldnt be an issue either.
The circus dumbbell is heavy. Previously, my best on this is 170 pounds. Ill need some tech
nique work here and some shoulder stability. Ive got the strength, but I dont have much
practice on the dumbbell.
Im decent at the Husafell stone.
The suicide medley is just going to be brutal.
The program is divided into two 6-week training phases with a deload after the first six weeks and before the
competition. The training split is 14 days total, alternating workouts for the entire six weeks. In regards to
gym lifts, weeks one, three, and five are the same and weeks two, four, and six are the same. This is in terms
of exercises performed, but other variables change. Event days rotate on the same schedule, but there is a
bit more variation.
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Block 1 began before events had been posted for Nationals. However, based off of the past two years of
Nationals, I had some ideas as to what they may be. Once events were announced during Block 1, I made
the appropriate changes to gym lifts and events so that they would be more specific to the events for
Nationals.
Block 1 Week 1
Monday
A. Overhead Press 3x3+
B1. Bench Press 3x3+
B2. Chin Ups 4x10
C1. Z-Press 8,8,6
C2. Cross Body Hammer Curl 3x10
D1. Face Pulls 2x20
D2. SLSU 3x10
Wednesday
A. Power Clean 3x3 @ 85%
B. Deadlift 3x3
C. Good Mornings 8,8,6
D. Walking Lunges 2x15
E. Ab Wheel Rollouts 3x18
Saturday
A. Log Clean & Press Work up to a 4RM
B. Yoke 1 run for 80 feet @ 83%
C. Husafell Stone Carry 1 set for max distance
D1. GHR 3x8
D2. SLSU 3x10
Monday
Week 2
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Wednesday
A. Speed Deadlifts 50% 6x1 with a 45-second rest
B. Front Squats 3x3+
C. Walking Lunges 2x15
D. Reverse Hypers 2x10
E. Suitcase Carries 2x50 ft.
Saturday (*Events have been posted)
A. Axle Clean & Press Work up to a 3RM
B. Axle Press from Rack 2x1 @ 90-95%
C. Yoke/Frame Medley (80 feet): 1 run 80% Yoke/530-pound Frame
D. Atlas Stone Over Bar 1 set AMAP in 1 minute @ 80%
E. Prowler Backwards Drag 2 runs of 80 feet
F1. GHR 3x10
F2. SLSU 3x12
Monday
Week 3
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Monday
Week 4
Week 5
*Quick note on this week: With Nationals being a two-day event, I start to program some back-to-back
event days. This does two things: (1) It allows my body to get accustomed to training with some accumulated fatigue. (2) It allows me to experiment with different recovery methods to see what seems to help the
most.
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Monday
A. Circus DB Clean & Press Work up to a true 1RM and shoot for a PR
B1. Overhead Press 5/3/1+
B2. Chin Ups 4x10
C1. Z-Press 3x5
C2. Cross Body Hammer Curl 3x12
D1. Face Pulls 2x20
D2. BLSU 4x6
Wednesday
A. Power Clean 3x3 @ 90%
B. Deadlift 5/3/1+ (min reps)
C. Suited Deadlift 1x1 @ 90%
C. Good Mornings 3x5
D. Walking Lunges 2x15
E. Ab Wheel Rollouts 3x20
Friday
A. Yoke/Frame Medley (80 feet): 1 run 88% Yoke/580-pound Frame
B. Husafell Stone Carry 1 set for max distance
C. Sandbag/Keg/Duck Walk/Prowler Drag 215/230/300/Heavy
Saturday
A. Axle Clean & Press Work up to a heavy single
B. Atlas Stone over 54 Inch Bar 340 x AMAP in 1 minute
C. GHR 3x6, 1xAMAP
Monday
Week 6
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Wednesday
A. Speed Deadlifts 60% 6x1 with a 45-second rest
B. Front Squats Work up to a true 1RM. Shoot for new PR
C. Walking Lunges 2x15
D. Reverse Hypers 3x10
E. BKSU 3x12
Friday
A. Husafell Stone Carry 1 set for max distance
B. Sandbag/Keg/Duck Walk/Prowler Drag 215/230/300/Heavy
Saturday
A. Axle Clean & Press 250 pounds x AMAP in 1 minute.
B. Yoke/Frame Medley (80 feet): 1 run 95% Yoke/530-pound Frame
C. Stone Over 54 inch bar 340 x AMAP in 1 minute
D. GHR 3x10
Week 7
Typically this would be a deload or off week. I decided to take the week off from gym lifts as planned; however, I didnt like the idea of also taking off from events this week since I had already taken a day off from
events three weeks prior (the day I left after axle). So I decided to see how I felt that Friday and then make
the decision. I felt rested and recovered, so I went ahead and hit back-to-back event days.
Friday
A. Husafell Stone Carry 1 set for max distance.
B. Sandbag/Keg/Duck Walk/Prowler Drag 215/230/300/Heavy
Saturday
A. Axle Clean & Press Work up to a heavy single
B. Axle Press form Rack 1x1 at 92%
C. Yoke 50 ft. 100% x 1
D. Atlas Stone over 54 inch bar 300 x AMAP in 1 minute
E. GHR 3x15
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Monday
Block 2 Week 1
Monday
Week 2
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Wednesday
A. Front Squats 3x3+
B. Car Deadlift Work up to a heavy double
C. Walking Lunges 2x15
D. BLSU 4x7
Friday
A. Husafell Stone Carry 1 set max distance
B. Sandbag/Keg/Duck Walk/Prowler Drag 215/230/300/Heavy
Saturday
A. Axle Clean & Press Work up to a heavy double
B. Axle Press from Rack 1x1 @ 94%
C. Yoke Walk 810 x pick, 810 x as far as possible until drop x 1
C. Yoke/Frame Medley (80 feet): 1 run 88% Yoke/580-pound Frame
D. GHR 5x10
Monday
Week 3
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Friday
A. Axle Clean & Press 250 poundsxAMAP in 1 minute
B. Axle Cleans 230 poundsxAMAP in 1 minute
B. Atlas Stone over 54-inch Bar 340xAMAP in 1 minute
Saturday
A. Yoke/Frame Medley (80 feet): 1 run 95% Yoke/530-pound Frame
B. Husafell Stone Carry 1 set max distance
C. Sandbag/Keg/Duck Walk/Prowler Drag 215/230/300/Heavy
D. GHR 3x8
Sunday
Prowler Pushes 90 seconds work: 2 minutes rest x 3 rounds
Monday
Week 4
A. Circus DB Clean & Press Work up to a 5RM, back off sets 3x1 holding lockout
B1. Incline Bench Press 3x5+
B2. Suspension Rows 5x10
C1. Barbell Curl 3x20
C2. Close Grip Bench 3x10
D1. Face Pulls 2x20
D2. Hanging Leg Raises 3x12
Wednesday
A. Speed Deadlifts 50% 6x1 w/45-second rest
B. Front Squats 3x5+
B. Car Deadlift Work up to a heavy triple
Friday
A. Sandbag/Keg/Duck Walk/Prowler Drag 215/230/300/Heavy
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Saturday
A. Axle Clean & Press Work up to a heavy double
B. Axle Press from Rack 1x1 @ 90%
C. Frame Carry 2x50 feet with 580
C. Atlas stone over 54 inch bar 1x3, 1x2
D. GHR 4x8
Sunday
A. Prowler Push/Prowler Drag 45 seconds push/45 seconds drag : rest 2 minutes x 4 rounds
Monday
Week 5
Tuesday
Week 6
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Wednesday-Sunday
Foam Rolling, Mobility Drills, Massage, Light Walking
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If there are any constants across the board among all who engage in weight training, the desire for bigger
arms is one of them. Combined with a huge yoke and a wide chest, sleeve-stretching arms are the best way
to show the world you work out. In addition to their aesthetically pleasing attributes, large guns also aid
the lifter in strength-based activities. Total cross sectional area of a muscle group is a major determinant of
multiple strength categories for that muscle group as well. Due to changes in lever arm length, larger arms
can also provide better leverage in certain lifts. In the end, bigger arms are always better than smaller arms.
So how do we make them grow?
First, we must analyze the three mechanisms through which hypertrophy occurs. These three mechanisms
are 1) maximal mechanical tension, 2) muscular damage, and 3) metabolic stress. In short, this means that
in order to induce the greatest hypertrophy in a muscle, you must maximize the amount of weight lifted, the
amount of protein degradation you cause within the muscle, and the amount of metabolic stress you put
upon the muscle group.
Another aspect of muscle growth to consider is fiber type. It is known that fast twitch muscle fibers have
more potential for growth than slower twitch fibers, although they have growth potential as well. In order
to maximally tax all of our fast twitch muscle fibers, we have to engage our highest threshold motor units.
This can be achieved with varying methods that cause the greatest mechanical tension within the muscle.
Vladimir Zatsiorsky defined three methods for achieving this: 1) max effort method, 2) repetition effort
method, and 3) the dynamic effort method.
Taking all this into consideration, we can come to the conclusion that a program that uses multiple training
methods and incorporates varying movements, varying tensions, and varying sets and rep ranges is the best
method to induce the greatest possible arm growth. Also, it is important to prioritize our arm growth while
maintaining other muscle groups and fitness characteristics. Therefore, we will use a four-week training block
that has two training days dedicated specifically to arm growth and two days dedicated to the maintenance
of our other body parts. Since the arms are smaller muscle groups, I do not think it is necessary to havenor
do I believe that they can handletraining blocks longer than four weeks when they are being trained with
such high intensity, volume, and frequency. Here is the general template for our arm training:
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Saturday
Incline Bench Press, 5____5____5____5____5____
Pull-ups/Pull-downs, 10____10____10____10____
Face Pulls, 15____15____15____
Any Abdominal Exercise, 100 total reps
Stretch
There you goa very simple four-week training block to put some size on your arms. Make sure your nutrition
is in check and you are taking in the requisite amount of nutrients necessary for growth. DO NOT try to do any
extra work on top of this or max out on your maintenance days. I know the maintenance days do not seem
like much, but that is the point. The training block only lasts four-weeks, so you can suck it up and tone it
down a notch on those days. If grip becomes a problem on some of the exercises, you can use chalk or lifting
straps. Your forearms will get plenty of work in so there is no need to do any extra. After you finish the four
weeks, take your arm training back down to one day a week or as accessories on your other days. You could
do an arm prioritizing block like this probably three or four times a year. Be smart, train hard, and make sure
youve got plenty of short sleeve shirts to show off your new guns.
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This is a short squat template that I put together with the help of Jeremy Frey. Its short because it was the
result of a last minute decision to enter a meet, and I had been training randomly in briefs but hadnt been
in full gear yet. Its designed to help me handle weight but to also work around back pain that I had been
dealing withwhich later turned out to be the herniated disk that I had repaired. This cycle allowed me
to move an adequate amount of weight with slightly more reps than Im used to, but still accomplish the
intensity and load I needed to make gains in my squat. All of the percentages were based off the estimated
max in both briefs and full gear that are listed at the top of the template. As you will see, I started with a
deload week due to the training intensity and time period of my previous training regimen, which required a
deload period to be fresh for what was ahead of me.
As you look at the template, you will also see that I also reduced the number of accessory movements I was
doing. This was so I could focus on the main movement since it was an abbreviated training cycle.
Full
Gear
950
pounds
Brief
785
pounds
Weight
(lbs)
Reps
Accessory
Set
Range
Gear
Bar
Deload full
70%
550
2x2
8-20 reps
Briefs
Texas bar
full
85%
88%
810
835
2x3
2x2
8-20 reps
Straps-up
Texas bar
full
88%
92%
835
875
2x2
2x1
8-12 reps
Straps-up
Texas Bar
full
95%
97%
905
920
x1
x1
8-12 reps
Straps-up
Texas Bar
Opener
90%
95%
855
905
x1
x1
8-20 reps
Straps-up
Texas Bar
bar
x15
95
135
225
x10
x8
2x1
Week
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Box/Full
Deload
raw
Sunday
Squat
bar
x10
135
225
315
x7
x4
2x1
Tuesday
Bench
Notes:
You might have to Deload for Week 2you will have to see how you feel before we go there.
Only be lifting three days a week: one squat, one bench, one dead.
Do two to three accessory exercises after each: two sets between 8-10 reps.
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The following is a 12-Week Meet Training Program aimed at those who have competed for a long time or
those of us who are aging. Regardless of age, if you fit into either of these groups, you most likely experience
all of the same aches and pains that I do. Shoulders, low back, and elbows always creep up and sideline the
gains we were hoping to make. Ive talked about this program before, but its a little different now. Before it
was an ideasomething I thought, was even sure, would work, but it wasnt proven. Now it has been proven.
It has seen me through two meets. It has given me two PRs on my deadlift and a near PR on my bench. My
old bench PR was set in 2007.
Let me first give you an update on my last two meets and a little history leading up to those meets.
I needed to qualify for the XPC Semi-Finals and was determined to do only what was needed to do to get
there. In spite of a conservative strategy, I would need to get a shirted bench in. If successful on the bench, it
would be the first time in two years that I hit a shirted bench in a meet. I had been bombing or backing out
of meets because of my elbows for two years and getting lucky before that. I truly believed that I was done.
If the program Im giving you here didnt work, I was putting aside all desires to compete. I would concede.
The plan was to hit a conservative squat to open and put away the squat suit. The squat is what beats up
my shoulders and elbows. (My elbows, remember, are what makes me bomb on the bench). So, I wanted
to hit a squat and save everything I had for the bench. That went well with an 850-pound squat, but I didnt
expect anything different. I put on my shirt to open with 605 pounds. My shirt blew on the attempt, but it was
successful my first real bench in a meet in over two years and it was successful. It was a huge relief. I was
able to pull a small PR at 710 pounds.
Qualifying for the Semi-Finals made me realize that I would need to step it up. Not knowing what the lineup
would look like, I figured that I would need two or three squats and two or three benches to advance. I had
to truly test the program to see if it would carry me back to serious competition. Having now competed in the
Semi-Finals, I didnt need to worry. I was the only 220-pound competitor left at the end, but I still needed to
test my elbows. Thankfully, it proved very successful. I successfully squatted my first and second attempts,
and I made a go with a third. On the bench I did the samesuccessful on the first and second attempts, and
a really close ride with a PR third. After all of that, I was still able to make three successful attempts with the
pull, ending with a PR. That gave me a PR total at 220 pounds and left me only seven pounds short of an
all-time PR for me in any weight class. More importantly, I finished the day with only a slight discomfort in my
elbows.
With all of that being said, Im very excited about clearly writing out this program to share with the elitefts
readers. It works. It works better than I expected. This is the exact program I will be following as I prepare for
the XPC Finals. It is a twelve-week program. It can be longer, but I dont recommend shorter since you are
limited as to the number of times you are able to get into your gear (if you are a geared lifter). Although I will
write this for a geared lifter, you can also follow it to save your elbows if you are a raw lifter. You will simply
follow it exactly as written, but geared days will be heavy raw days.
Lets get to it. You will read this calendar from the start of my cycle to the end, but I prepare my schedule
backwards. Start at your meet day and work back twelve weeks.
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SUN
MON
TUE
WED
THU
FRI
SAT
Shirted Bench
550x1
SSB GMs
Shirted Bench
600x1
Cambered Bar
GMs
SSB in briefs
Shirted bench
625x1
Shirted bench
650x1
SSB GMs
Light Pin Pulls
SSB in briefs
Cambered Bar
GMs
MEET DAY
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This program utilizes specialty bars to give your elbows adequate recovery time while allowing you to maintain
heavy- to moderate-squat training. Using this program, you will squat with a straight bar followed by a very
light bench session two days later. That shouldnt be an issue. The following squat day, which is a week later, is
performed with a specialty bar that will take the elbows completely out of the lift. On the following bench day,
which is exactly nine days after your last heavy straight bar squat, is your heavy shirted bench day. If you have
done everything correctly, your elbows and shoulders should be completely recovered and ready for the carnage
of a heavy shirted day.
Let me address back day here. A straight bar shouldnt be on your shoulders at all for any work done on your
back day. All good mornings are done with specialty bars. Pulling tractions the elbows, and personally makes
mine feel better, so that shouldnt cause an issue.
After your heavy shirted bench day, you have four (plus) days of recovery before you squat heavy with a straight
bar again. For me, that is plenty of recovery. The squat is what really does work on my elbows, so I usually come
out of my bench sessions feeling okay. This is especially true after this program kicked in. In the past, I had
elbow pain constantly. Now I rarely have it.
Some notes:
I did not add accessory work to this program. Your accessory work should target your weak areas. Those are
impossible for me to know and address here.
Arm Training! This is extremely important. If you are experiencing pain in your shoulders and elbows, start
training your arms lightly but with tons of volume. You will find that, in a short period of time, you can begin
adding weight and cutting volume. However, while you are hurting, stay light and utilize quantity. This type of work
moves blood, and blood brings healing. Flush those joints. Once the pain is retreating, add weight so that you
can strengthen the areas that have become weak. Believe me, they are weak since you have backed off due to
pain.
I truly hope this program helps you like it has helped me. For two years I was on the edge of retiring. Currently, I
feel like I have several years of competitive lifting left in me. What a relief, considering my desire to compete is
still as strong as ever.
Good luck.
Powerlifting is a brutal sport.
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You push your body to the limits each and every workout.
And when all of your time and energy is focused on getting stronger, sometimes little things like mobility,
flexibility and joint health become after-thoughts.
While Im not the strongest guy youre ever going to meet, Ive worked with, evaluated, and coached the
strongest of the strong. The freakazoids that routinely squat, bench press, and deadlift more than most mere
mortals can comprehend.
Why do they come to me? Or why would they ask someone such as myself for advice?
Because I know that if I can find that little weakness or limitation thats holding them back, I can
effortlessly help them add pounds to their total.
I have a very specific belief:
You already know how to get strong. If you follow time-honored and proven principles, we can all get far
stronger than weve ever imagined.
If we can stay healthy.
My goal with this article is simple: To give you some basic tools to help you preserve the ball-and-socket
joints in your bodynamely, your hips and shoulders.
These ball and-socket-joints are vital for your long-term health, mobility, and quality of life.
If you can keep these four joints moving and shaking well, youll not only be rewarded by less pain, but bigger
totals to boot.
Lets do this!
A Brief Overview of the Ball-and-Socket Joints
In the first anatomy class I ever took, the professor took a fair amount of time covering the different types of
joints in the body.
Regardless, I think even as a young buck I realized that ball-and-socket joints were pretty cool!
Your hips and shoulders are unique, not only in their structure, but also in their function. Ball-and-socket
joints have incredible ranges of motion and mobility. For instance, while you have large ranges of motion
around the knee or elbow joints, you only have that motion in one direction.
In contrast, the hips and shoulders have a fair degree of movement in all planes of motion.
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However, while there are many similarities between the hips and shoulders, there are a few fundamental
differences as well.
Without getting too geeky here, the biggest difference is in the passive (non-muscular) stability provided by
each joint. The ball sits much deeper in the socket of the hip, versus that of the shoulder.
In fact, many biomechanists would describe the ball of the shoulder as something similar to a golf-ball sitting
on a tee!
So while both need tons of range of motion, the shoulder will always inherently have more motion than the
hip, just due to its structure.
Your Joint-Health Arsenal
Ive actually covered the how to section of this extensively before on elitefts.com. If you missed it, please
make sure to check out the link below:
The Keys to Upper Body Injury Prevention and Strength
What I want to focus on are a handful of joint health measures, and get you focused on doing them
religiously to keep yourself healthy over the long haul.
Joint Traction
Traction is awesome because it helps open up the joint at hand.
Think of it like this : every time you squat, bench press, or deadlift, youre compressing your joints together.
And if youre out of alignment or move poorly, this will increase the wear-and-tear on specific sections of
those joints.
To counteract this, joint traction (also known as distraction) can help open that joint space back up. Not to
mention the fact that it just feels good!
For the big guys Ive worked with, I like to throw in a quick traction session both pre- and post-workout.
Pre-workout is beneficial because it helps open up that joint space, improves mobility, and just gets you
feeling good.
Post-workout, youve just spent the last one to two hours beating the hell out of your joints with heavy
weights. I dont want my clients walking out of the gym feeling like shit, so a few minutes of traction helps
open that joint back up and gets it feeling immediately better.
Dynamic Mobility Exercises
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Dynamic mobility exercises are critical as well. In this case, I also like to do them at two times:
1. Pre-workout (after your traction and self-myosfascial release work), and
2. On off-days as an active recovery session.
Dynamic mobility exercises/stretches are fantastic pre-workout because they not only work on the flexibility/
extensibility of a muscle, but they also use the nervous system to help control that motion and provide
stability.
Stability really is the name of the game if you want to be big and strong. If youre floppy and unstable, youre
not going to be able to turn on those big prime movers (pecs, lats, quads, hamstrings, glutes, etc.) the way
youd like.
On off-days, rather than sitting on our duff and doing absolutely nothing, why not perform a quick-and-dirty
foam rolling routine/dynamic stretching routine to loosen up and get ourselves feeling a bit better?
Guys and gals who are consistent about this report less soreness between workouts, better mobility, and
fewer injuries. Quite simply, why wouldnt you start doing this?
Static Stretching
While dynamic stretching/mobility work is all the rage, Im still a fan of the old school static stretching.
When your goal is to move 1000-pound squats, or to break into the 308-pound or superheavyweight class,
you get bigger and stronger.
Big and strong is cool, but big and strong also means stiffer. Stiffness can help you move bigger weights,
but ultimately, you need to have enough flexibility/mobility to get into the right positions to compete in your
sport.
When it takes you that same 1,000 pounds to break parallel? Houston, we have a problem.
I like to recommend five to ten minutes of foam rolling, followed immediately by 15-20 minutes of static
stretching right before bed. This helps you unwind and relax, which has another additional benefit: better
sleep and recovery.
If you want the quick and dirty static stretching session, focus on these critical areas:
Pecs,
Lats,
Hip Flexors,
Quads,
Calves,
Hips,
Hamstrings, and
Lower Back.
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If you do nothing else in this guide, try stretching three to four times per week for 15-20 minutes. I
guarantee youll see and feel a noticeable difference in your body.
Summary
Powerlifting is an amazing sport. I always enjoyed training, but it wasnt until I started competed in
powerlifting that I realized how much I loved it.
I meet powerlifters all the time that are every bit as passionate, and it always hurts me to see them have to
quit the sport they love due to injury.
By following the basic guidelines Ive provided here, you can add pounds to your total and years to your
career.
What do you have to lose?
It may not be ingrained in our male DNA, but when most of us started lifting weights, it sure seemed like all
of our workouts (no matter what the goal) were genetically predestined to be bench press, biceps curl, and
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triceps pushdown marathons four to five times per week and not much else. I know that my own workouts
sure looked like this when I first started weight training way back in the late 80s. I dont get to visit the typical
commercial gym too often these days, but each time I do, I feel like I have time warped back to the 80sas
I see most guys doing the same stuff I did over twenty-something years ago. For whatever reason, not much
has changed, and its not their fault. They just dont know any better. So, whats a dude to do? I am going to
show you how to do better based on several things that we have learned over the years.
First, lets be honest, dudes: you could probably stand to lose some L-Bs of body fat (I should note that
back in the 80s and 90s, we referred to guys most often as dudes in our vernacular instead of the currently
in vogue term of bros). Many guys, myself most definitely included, tend to find ourselves in a perpetual
bulking or mass-gaining mode. Why is this? Interestingly, for a lot of us dudes, the mirror often lies, and we
will see a much leaner version of ourselves staring back at us. However, if we were to take an honest selfevaluation, such as a body composition test or to take some simple photos with only trunks on, many may be
very surprised and/or shocked with the results. It can be a real eye-opener when you learn that you are not
nearly as lean as you think you are. In other words, that 14-15% body fat that you think you are sporting
its probably much closer to 21-22%. If you have taken this evaluation and have decided that it is time to get
leaner, it is also time that you overhaul your training program and make it more suited to the task at hand.
I write training programs at one of the leading fat loss gyms in the world, and we have quite a few males who
have come from the same place that you and I have. These guys are now typically middle aged and looking
to shed some fat, stay strong, and still feel a bit athletic while holding on to their inner dude.
I am going to share with you what I feel are some of the biggest mistakes that I see most guys makewhen
left to their own devicesin regards to formatting their weight training programs for fat loss. Fixing these
mistakes immediately will fast track your progress and get you to your fat loss goals. I am then going to share
a snapshot of an eight-week training program that we have used with great success for dudes just like us.
1. Dudes Organize Their Training Like a Bodybuilder.
I certainly mean no disrespect to the competitive bodybuilding community by the above statement, and I
dont think there is anything wrong with bodybuilding as a competitive pursuitI am a fan. There is certainly
a lot to learn from bodybuilders. In fact, most dudes get our first exposure to weight training through
bodybuilders via muscle magazines and the Internet. The problem is that most guys think that following the
routines of competitive bodybuilders is the best way for the average person to train for fat loss. They will
typically organize their training sessions in terms of the body parts or muscles trained. This is actually not
very logical and not as productive as it could be since, in reality, your body works as an integrated unitnot
as individual parts or muscles. By the way, have you ever wondered how it was decided that certain muscles
get their own day while others dont? It doesnt really make sense to base how we allocate exercises to our
training days simply by using muscle groups as the main organizing factor. It makes much more sense to
base the allocation in regards to what the body does as it relates to basic human movements. If you think
more in terms of training basic movements and the body as a whole (the way it actually works), you will
actually train muscles as a by-product and get the results you desire. I really like a quote that I originally
heard from strength coach Nick Winkleman of Athletes Performance who stated, When we just train
muscles, we forget movements, when we train movements, we never forget muscles.
The other big problem with this approach is that time is a major limiting factor for most typical dudes. We all
have extremely busy lives with jobs and families. Do you really have the time to dedicate to training that a
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professional bodybuilder (whose job is usually his training) would have? I dont think so. In our experience
at Results Fitness (as we are currently working with well over 300 clients multiple times per week on
individualized programs), full body weight training routines done three times a weekbased on a split of
basic human movementswill work far better for most dudes in terms of fat loss training. This allows you
to train with a higher frequency (you will actually hit muscle groups more often than typical body part split
routines) and get better results. At Results Fitness, instead of classifying our exercises by muscle group or
body part, we classify them simply based on what they are: basic movements. The classification that we use
is as follows:
Squat
Bend
Push
Pull
Single Leg Stance
Lunge
Core
We will then allocate these movements to training days, as you will see in the following sample program.
2. Dudes Think More is Better.
More than likely, because of the heavy mainstream bodybuilding influence on general training as mentioned
above, most dudes usually think that to get results, they must train on that good ol five to six times per week
body part split routine with extremely high volume.
They also often think that they must use multiple exercises for each body part with tons of sets. You must
realize that you make gains while you are recovering from training, not during the actual training itself. There
is usually no need for exercises that are redundant. Think about it, what the heck is the leg extension going
to do for you that the squat doesnt? The key is to focus on quality and not so much on quantity. As fitness
expert Paul Chek has stated, exercise is like a drug. With the correct dose and the correct drug, you will get
the desired response, and it all works. If you overdose or take the wrong drug, you can do more harm than
good and not get the desired response. One of the reasons why a three times per week full body routine
works so well is that you get a high frequency of training without overdoing it in terms of volume.
3. Dudes Do Too Many Single Joint Exercises.
Is it a federal crime to do some biceps curls and triceps pushdowns? Nope, but when the volume/number of
these types of exercises dominate your program, you will greatly diminish the effectiveness of your workouts,
particularly when it comes to fat loss. If you focus your training on heavy, multi-joint (compound) exercises
such as squats, deadlifts, various presses, push ups, rows, chins/pull-ups, etc.you will train much greater
amounts of muscle overall, and this will lead to more calories burned during and after your workouts. As a
general rule, the more muscle involved in an exercise the better.
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But what if a dudes goal is to also get bigger guns? Realize that spending the majority of your time and effort on
getting stronger on chin-ups/pull-ups, various rows, and various types of presses will get your arms bigger faster
than anything else. If you are unable to only do a single unassisted chin-up, what do you think will do more for
your biceps size: those 25- to 30-pound curls or focusing all of your time and energy on working on that chin-up
and getting to the point where you are doing multiple reps with an extra 25- to 50-pounds hooked up around
your waist?
4. Dudes Neglect Lower Body Training.
Squats arent simply a leg exercise, and deadlifts arent simply a back exercise. They are full body exercises that
involve just about every muscle in the entire body. If you have a 315-pound bar on your shoulders or upper
back, and you are getting ready to bang out a set of squats for eight reps, realize that your legs are not the only
things involved in the exercise. Your shoulders, upper back, core, etc., are all very heavily involved. They need to
be big enough and strong enough to support and move that load.
A lot of dudes think, I get enough leg work from running and playing hoops, so I dont need to do squats,
deadlifts, lunges, step ups, etc. Sorry, but thats just not the same thing! Understand that approximately 70%
of your muscle mass is in your back, hips, and legs. If you omit these exercises, you are severely limiting your
results. Dare to be different and dare to get better results. At our gym, you will see everyone doing deadlifts,
squats, lunges, and various single leg exercises, thereby training legs. It is part of our culture here and one of
the reasons that we get the results that we do.
5. Dudes Rest Way Too Long Between Sets.
You know the scene at the local gym: guys taking five to ten minutes between sets of the same exercise,
shooting the breeze with their buddies while discussing any number of topics and paying no attention to the
time. This is not very effective if your goal is fat loss! Research and practical experience has shown us that
shorter rest periods lead to maximal metabolic disturbance, possibly due to the hormonal influence that is set
off by these shorter rest periods. It also allows us to increase overall caloric burn and total work performed in
the time allotted for the training session. The key is being able to combine shorter rests without compromising
the use of heavier loads in our compound exercises. How do we do this? Quite simply, we pair non-competing
exercises with short rests (30-60 seconds) between them. As an example, we might use the following pairing in
a program:
1A: Push Ups
1B: Reverse Lunges
2-3 sets
2-3 sets
12 reps
12 reps each
60 sec. rest
60 sec. rest
This allows us to increase the actual amount of work density done in a specified time periodas opposed to
doing each exercise one at a time with longer restswhich again leads to better fat loss results.
6. Dudes Think, The Bench Press is More Than Just an Exercise, it is a Way of Life!
I dont think that there is any doubt that the bench press is the most overused exercise of all time. But, let me
state this up front, there is nothing wrong with the bench press! I love the bench press (as most dudes do).
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The problem is when the bench press becomes your entire workout each time, rather than simply a part
of your training program. In other words, most dudes simply bench press way too often and with way too
much volume. This creates massive imbalances about the shoulder girdle. You need to strive for some sort
of balance in the amount of pushing and pulling movements that you perform. Since most guys have been
doing way more pushing for such a long time, it is a wise plan to purposely imbalance your training in the
other direction in performing more pulls than pushes. You need to include a lot of inverted rows, face pulls,
dumbbell rows, and cable rows. Remember the fact that 70% of muscle mass is in the back and legs? This
will do your shoulders a lot of good and help out with the fat loss process all at the same time. By the way, in
looking at the push pattern from a fat loss standpoint, the good old-fashioned push up is probably a better
choice than the bench press actually, as it involves a greater amount of muscle mass and integrates the core
to a greater extent at the same time.
With all of that said, lets take a look at what a sample eight- to twelve-week training program would look
like.
2-3 sets
2-3 sets
6 reps
30s each side
60s Rest
0s Rest
(Alternate using the front squat pairing and the deadlift pairing each workout day)
3A: TRX Inverted Rows
3B: Reverse Lunges
4A: Push Ups
4B: Neutral Grip Face Pulls
2-3 sets
2-3 sets
2-3 sets
2-3 sets
10 reps
10 reps each
10 reps
10 reps
60s Rest
60s Rest
60s Rest
60s Rest
Day B
Range of Motion, Activation, & Movement Preparation. (Dynamic Warm Up of 8-10 drills)
1A: Side Plank
1B: Prone Jackknife
2A: Bench Press
2B: Figure Four Hip Stretch
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2 sets
2 sets
2-3 sets
2-3 sets
OR
2A: Chin-Ups
2B: Leg Lowering Drill
2-3 sets
2-3 sets
4-6 reps
60s Rest
6 reps each side 0s Rest
(Alternate using the bench press pairing and the chin-up pairing each workout day.)
3A: 3-Point DB Rows
3B: Cross Over Step Ups
4A: DB Overhead Presses
4B: Swiss Ball Leg Curls
2-3 sets
2-3 sets
2-3 sets
2-3 sets
60s Rest
60s Rest
60s Rest
60s Rest
2-3 sets
2-3 sets
5 reps
60s Rest
8 reps each side 0s Rest
(Alternate using the back squat pairing and the hex bar deadlift pairing each workout day)
3A: Single Arm Cable Rows
3B: RFE (Bulgarian) Split Squats
4A: T-Push Ups
4B: Neutral Grip Face Pulls
2-3 sets
2-3 sets
2-3 sets
2-3 sets
60s Rest
60s Rest
60s Rest
60s Rest
Day B
Range of Motion, Activation, & Movement Preparation. (Dynamic Warm Up of 8-10 drills)
1A: Kettlebell Windmills
1B: Prone Pike
2A: Close Grip Bench Press
2B: Prone Piriformis Stretch
2 sets
2 sets
2-3 sets
2-3 sets
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OR
2A: Neutral Grip Pull-Ups
2B: Leg Lowering Drill
2-3 sets
2-3 sets
3-5 reps
60s Rest
6 reps each side 0s Rest
(Alternate using the close grip bench press pairing and the neutral grip pull-up pairing each workout day.)
3A: TRX Inverted Rows
3B: Single Arm Single Leg RDL
4A: Barbell Overhead Press
4B: Swiss Ball Leg Curls
2-3 sets
2-3 sets
2-3 sets
2-3 sets
12 reps
12 reps each side
12 reps
12 reps
60s Rest
60s Rest
60s Rest
60s Rest
Notes:
Use this program three days per week on non-consecutive days, e.g. Mon/Wed/Fri or Tue/Thus/Sat. You
can choose to do it only two days per week, but you will need to extend it over six weeks instead of
four weeks if you do this.
Alternate the A and the B program each training day. For example, weeks 1 through 3 will look as follows:
Week 1: Monday - Workout A / Wednesday Workout B/ Friday - Workout A
Week 2: Monday - Workout B / Wednesday Workout A/ Friday - Workout B
Week 3: Monday - Workout A / Wednesday Workout B/ Friday - Workout A
About Craig
Craig Rasmussen is a program design specialist and performance coach at Results Fitness in Newhall,
California. Results Fitness has been named one of Americas top ten gyms by Mens Health magazine multiple
times.
Craig has been featured in several national publications including Mens Health, Mens Fitness, Muscle and
Fitness, and Runners World. He is a competitive powerlifter and Craig also coaches our powerlifting team at
Results Fitness.
Craig Rasmussen is a Certified Strength and Conditioning Specialist through the National Strength and
Conditioning Association. For more information, please visit: www.resultsfitnessuniversity.com.
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Hang On!
By Al Caslow
When this routine was originally created, the one key objective was to make a strong deadlifter STRONG(ER).
When you consider the difficulty in improving an elite lifters deadlift, while also improving in the squat and
bench, it seems like a suicide task. Regardless of common sense, we had to tryand try we did.
This is the original routine that I drew up for Shawn Frankl after he had stalled multiple times in the mid700s. Our sole goal was to not slow down the other lifts while simultaneously hitting the deadlift hardat
least hard enough to get it stronger.
The first thing we knew that was lacking was a specific and formal cycle. However, we also needed to identify
indicators. We needed to find which lifts would harness his weaknesses while also improving his technique.
Technique is easy; theres no better way to get something better than to practice. Therefore, we knew that the
volume was going to get higher than it typically has been for him. Indicators were a different item for us, as
we really didnt know where he was stalling. So we started from scratch, which makes this routine ideal for
someone looking to get his deadlift out of a rut.
The funny thing is that I had a million and one requests for this routine after Shawn hit his 780-pound
deadlift, which turned out to be about a 40-pound PR for him. This was also the third consecutive time that
he hit a PR using this routine (with minor tweaks and changes).
So, without further ado, here it is in its original form:
55%
3x6
Conventional
60%
3x5
Conventional
65%
6x4
Sumo
70%
3x4
2 platform Sumo
75%
3x3
2 platform Sumo
77%
3x3
2 platform Sumo
82%
3x3
2 platform Sumo
70%
4x2
2 platform Sumo
70%
2x4
Sumo
77%
2x3
Sumo
90%
3x2
Rev. Bands
79%
3x3
Sumo
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86%
3x2
Sumo
95%
3x2
Rev. Bands
88%
2x2
Sumo
93%
3x1
Sumo
100%
3x1
Rev. Bands
70%
4x2
Sumo - Unload
95%
2x1
Sumo
98%
2x1
Sumo
90%
Sumo
93%
2x1
Sumo
70%
3x2
Meet week
Be very aggressive in your pulling. This doesnt mean that you need to yank the crap out of the
bar; it means to be aggressive but technical in all reps.
Do not be passive with any set and any rep. That wont help your form; form needs to be improved while firing in all cylindersthis is the very reason its easy to look amazing with lighter
weights.
The last key is to never use your biggest max. Youre not 100% every week, so using your max
could be more damaging than helpful. Be conservative. We used 95% with Shawnnever more
but never less. The guy was a machine and could handle about anything thrown his way.
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As for the reverse band cycle after the platform workthis was solely to get more work from the floor but
to focus on working the mid/upper back more so than the hips. The reverse band allowed for full range (to
continue hammering technique), but it also relieved hip activation enough so as not to bang them too much.
It also increased the mid/upper back recruitment to lock out the heavier weight.
I love this routine so much that I kept it and have used it on many other lifters who were looking to improve
their deadlift. In fact, it was the template Mick Manley used (with some slight modification) to go from a mid600s pull to a low-700s pull. I also used this exact routine to get my first 700. Enjoyits not as easy as it
looks!
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Back 12 sets:
Dumbbell Rows Work up to a heavy weight and kill 3 sets of 8 with it. Make sure you are getting a good
stretch at the bottom on these. 3 total work sets.
Meadows Rows I know this may seem identical from the first exercise, but its not. Your hand is pulling
with a different grip, and you are hitting lats from a different angle. Again, bust your ass and do 3 sets of 10.
Watch on my YouTube channel or website if you forget how to do these. 3 total work sets.
Deadlift Now that your lats are trashed, lets go crazy on some deadlifts. Your entire lat should be full of
blood from top to bottom, so this may feel way better in your lats than it ever has. I want you to do traditional
deadlifts off the floor. Do sets of 3 going up until you get to a weight that will be a tough 3. Once you get
there, you are going to do 10 reps with a 10 second break between reps. Do a rep, then step away and take
a few deep breaths, then get back in there. So its kind of like 10 sets of 1.
This is going to destroy your back. I am going to count this as 3 sets, not sure whyjust feels right. 3 total
work sets.
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Stretchers With all the blood that is in your back, this will loosen everything up and help with lat width.
Watch the video on YouTube or on my website. Notice how I drop my head, straighten my arms, and stretch
on these. It will feel uncomfortable at first, but as you go it will be better and better. This movement is great
for width and detail. I want 3 sets of 10 reps. 3 total work sets.
Arms - Biceps 12 sets & Triceps 12 sets:
Rope pushdown - 3 sets of 12 to warm up and dumbbell curls 2-3 sets of 15 to warm up.
Tri-set 1
Dumbbell kickbacks for 12 reps then do seated dumbbell curls for 8 (palms facing up through entire
range of motion and do both arms at once). Then Bent over rope extension for 12 reps.
On the kickbacks, read carefully. We are going to hit all heads on the triceps. The first 6 reps do a standard
kickback in terms of hand position, and then on the last 6 reps turn your hands over so that your palms are
facing UP the whole time. It will crush the long and medial (inner heads) of your triceps with that grip. Work
your weight up on these, heavy reps with that palms up grip are brutal.
The 3rd exercise, bent over rope extensions, is when you face away from a pushdown and bend over at waist,
and extend arms out in front of you.
Do 4 rounds. 12 total work sets via 4 tri-sets.
Tri-set 2
Barbell curls for 8 reps with a 3 second negative on all reps, then do the Seated dip machine for 8 reps
with a 3 second negative on all reps. Finish with Machine preacher curls for 8 reps with a hard flex at the
top.
Do 4 rounds. 12 total work sets via 4 tri-sets.
Enjoythis should only take about 30-40 minutes total
Calves - 10 sets & Abs - 7 sets:
You can do calves and abs on any training day you choose.
Toe presses on leg press Do 1-2 warm up sets. Focus on a good stretch at the bottom and flexing calves
at the top of the movement. Do 6 sets 15 with 30-second breaks. 6 total work sets.
Tibia raises If you have one of the tibia raise machines, I want you to do these also. Do 4 sets of 15 reps
on each tibialis anterior. If you dont have one of those machines, disregard this. 4 total work sets.
Hanging Leg Raise 4 sets of 20 reps. 4 total work sets.
Incline sit-ups 3 sets of 25 reps. 3 total work sets.
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Week 2 of 3 - Phase 1
Weeks 1-6 Phase 2 not started
Weeks 1-3 Phase 3 not started
Week 2 Low/Moderate Volume
Legs 13 sets:
Lying leg curls 2-3 warm up sets. I want you to do 3 sets of 10 reps. After the 10 reps, do 10 more
partial reps out of the stretched position on every set. 3 total work sets.
Squats 2-3 warm up sets. Pyramid up doing sets of 8 reps. Once you get to a weight that you think will be
a tough 10, I want you to do that for your first set. Your second set I want you to go heavier and do 8 reps.
On your third set, I want you to go heavier and do 6 reps. On all 3 sets I want you to execute a 3 second
negative on the descent, on every rep. Go to parallel this week, no need to go below that. 3 total work sets.
Leg press with elitefts bands - Do 1 to 2 sets of low rep warm up. I want you to beat what you did last
week. Last week you basically did 3 sets of 8. You may not be as fresh after doing the squats first this week,
but PUSH yourself. You can beat what you did last week. I want 3 sets of 8 again, but I want you to do more
weight and use the exact same form (place your feet where you are strongest). 3 total work sets.
Use one Pro mini like you did last week on each side.
Heavy dumbbell lunge Use straps to hold heavy dumbbells. I want you to do these one leg at a time. So
step with one leg, and bring trail leg back to even. Then step with the same leg again. Come to a complete
stop between each rep to kill momentum. Take 10 steps with one leg, then turn around and take 10 steps
coming back with the other leg. I want 2 rounds. 2 total work sets.
Dumbbell stiff legged deadlifts Work the stretch on these. I want 2 sets of 20 reps. Keep a slight bend in
your knees while doing these. 2 total work sets.
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In between sets of incline barbells, I want you to get a flexible tubing type band and do the stretching that
I have in the high intensity chest video on my website and YouTube channel. This is where you straighten
your arms out in front of you holding the band, and then rotate back until band comes behind you to lower
back, then back overhead and out front. Arms should be straight the whole time. I want 10 reps per set.
Machine side laterals with extra eccentric load Do 8 hard reps of side laterals on a machine with extra
resistance on the way down (someone pushing your arms down), then pump out 8 more without the extra
resistance. 4 total work sets.
Continue with the band stretching in between sets for 10 reps. Your shoulders will be on fire.
Machine rear delt raises 4 sets of 20 reps with 90-second breaks. Flex hard on each rep. 4 total work
sets.
Continue with the band stretching in between sets for 10 reps.
Over and back barbell presses These will be done with light weight. Watch the form on my YouTube
channel and website. I want 2 sets of 12 reps. To give you an idea of how hard these are, I use about 90100 pounds on a good day. 2 total work sets.
Back 13 sets:
Meadows Rows Yes, we are doing these again. Get after these: use perfect form, but push the weight ok.
Do a few warm up sets then do 4 sets of 8 hard reps. Watch on my YouTube channel or website if you forget
how to do these. 4 total work sets.
Lat pulldowns I want you to do regular front lat pulldowns this week, with a squeeze at the bottom.
Make sure you stretch out at the top of the movement too. Start with a wide grip and then as you add weight,
bring your grip in a little bit closer each set (slightly closer so you can handle more weight). 3 sets of 10. 3
total work sets.
Cable low rows w/ single handles Sit up straight and really focus on flexing your lower lats by driving
elbows back as you do these. Do not lean forward and stretch on these this week. Flex the crap out of your
lower lats. 3 sets of 10. 3 total work sets.
One-arm lat pulldowns This is a pulldown version where you drive your elbow down with your palm facing
toward you (like an underhand grip). Use a single handle, and do all 8 reps on one side, before doing other
side. Dont arch your back on these excessively. I sit/tilt back a bit and then just drive my elbow straight
down to the floor and flex lower lats. 3 total work sets.
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Superset 1
Rope pushdowns Sets of 12 with a hard flex at the bottom.
Immediately to:
Dip Machine Try to work up to a very heavy weight. Rep scheme is 15, 12, 9, and 6.
Do 4 rounds of the above. 8 total work sets via 4 supersets.
Superset 2
Heavy pronated dumbbell kickbacks - Sets of 8 reps. I want you to use a heavy weight and, most
importantly, I want you to keep your palms facing UP THROUGHOUT the movement. In other words, your
thumbs stay at your sides, and pinkie is away from body. Tilt your body down a bit more than usual and really
drive the weight up high.
Immediately to:
Bent over rope extension - Sets of 12.
Do 4 rounds of the above. 8 total work sets via 4 supersets.
Do 2 sets of dumbbell curls to warm up biceps.
Superset 3
Seated dumbbell curls - Keep palms up the entire time. No supinating. Lower with a 3-second descent. Sets
of 8 reps.
Immediately to:
Machine preacher curls - Use both arms at once. Flex hard at top for 10 reps.
Do 4 rounds of the above. 8 total work sets via 4 supersets.
Superset 4
Reverse EZ bar curls Sets of 15 reps.
Immediately to:
Hammer curls Sets of 10 reps. Do both arms at once.
Do 4 rounds of the above. 8 total work sets via 4 supersets.
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Calves - 10 sets
You can do calves and abs on any training day you choose.
Toe presses on leg press Do 1-2 warm up sets. Focus on a good stretch at the bottom and flexing calves
at the top of the movement. Do 10 sets of 15 reps with 30-second breaks. 10 total work sets.
Tibia raises Same as last week. If you have one of the tibia raise machines, I want you to do these also.
Do 4 sets of 15 reps on each tibialis anterior. If you dont have one of those machines, disregard this. 4 total
work sets.
Abdominals 8 sets
Pick one exercise from the following to hit lower abs:
elitefts.com
Week 3 of 3 - Phase 1
Weeks 1-6 Phase 2 not started
Weeks 1-3 Phase 3 not started
Week 3 Moderate volume
Legs 13 sets:
Lying leg curls 2-3 warm up sets. I want you to do 3 sets of 15 reps. I want these done one leg at a time so
you can focus on each ham. Do all 15 reps on one leg and then repeat on the other leg. 3 total work sets.
Squats 2-3 warm up sets. Pyramid up doing sets of 8 reps. Once you are ready to go, we are going to do
sets of 6. The first set should be something you can usually do for around 10 reps. You are going to leave a
few reps in the tank on each set except for the last one. Add some weight and do 6 again. Then on one final
set, add weight again. This last set should be a very hard 6, but should still be done with perfect form. Go to
slightly above parallel this week, no need to go below that. 3 total work sets.
Leg press with elitefts bands - Do 1 to 2 sets of low rep warm up. I want you to beat what you did last
week AGAIN. I want 3 sets of 8 again, but I want you to do more weight and use the exact same form (place
your feet where you are strongest). 3 total work sets.
Use the monster mini bands this week in place of the pro minis. They will be a bit tougher.
Smith machine lunges I want 10 reps with each leg. Do all the reps on one leg before moving to the other
leg. This should burn like fire. It wont take much weight. 2 total work sets.
Smith machine stiff legged deadlifts Work the stretch on these. I want 2 sets of 15 reps. Keep a slight
bend in your knees while doing these. 2 total work sets.
Chest - 14 sets & Shoulders 11 sets:
Hammer strength incline press 2-3 sets of 10 to warm up. I want you to pyramid up on these to a very
heavy weight. Your rep scheme is 10, 8, 6, and then a drop set. For the 4th set/drop set: Do the weight you did
for 6 reps again for 6, then drop the weight and do 6 more, and then drop the weight again for another 6 reps.
Remember to stretch at the bottom. 4 total work sets.
Incline barbell bench press 4 sets of 6 reps. Take 1-2 sets to get to a weight that is a challenging 6 (but
you can do with perfect form). Do 4 sets of 6 with it. Lower bar to one inch above chest and do not lock out.
We want continuous tension. 4 total work sets.
Flat bench press I want you to do 3 sets of 15 with a wide grip. Take these down and touch your chest and
drive to lockout. 3 total work sets.
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Stretch pushups These I have on my YouTube channel and website. Watch the video so you can see how I
use the step benches to assist with stretch and also something to prop your feet up on for even more stretch.
This is going to feel awesome with the pump you will have at this point. 3 sets to failure. 3 total work sets.
In between sets of stretch pushups, I want you to get a flexible tubing type band and do the stretching that
I have in the high intensity chest video on my website and YouTube channel. This is where you straighten
your arms out in front of you holding the band and rotate back until band comes behind you to lower back,
then back overhead and out front. Arms should be straight the whole time. I want 10 reps per set.
Dumbbell Rear raises 1 warm up set then 3 sets of 10 reps. 3 total work sets.
Continue with the band stretching in between sets for 10 reps. Your shoulders will be on fire.
Machine press with palms facing each other 4 sets of 12 reps. Flex hard on each rep. 4 total work
sets.
Continue with the band stretching in between sets for 10 reps.
Ultra wide grip overhead barbell presses These will be done with light weight. Watch the form on my
YouTube channel and website. I want 3 sets of 12 reps. 3 total work sets.
Dumbbell rear delt raises lying on an incline bench Destroyer sethang and swing heavy dumbbells for
60 reps. Drop the weight in half, and do 30 more reps, then drop the weight in half again and do 10 reps.
On the last 10 reps, flex your rear delts as hard as you can. I have video of this on my YouTube channel and
website. 1 total work set.
Back 15 sets:
Meadows Rows Yes, we are doing these AGAIN. Get after these: use perfect form, but push the weight ok.
Do a few warm up sets then do 3 sets of 10 hard reps. Try to do the heavy weight you did for sets of 8 last
time for sets of 10 this week. Watch on my YouTube channel or website if you forget how to do these. 3 total
work sets.
Smith machine barbell row For all the reps on these, do a rest/pause. Set the stops so that the weight
goes to about mid-shin. Set the weight down and relax, then DRIVE it up as hard as you can. Pull these up
a little higher this week. Pull into your upper abslets get some extra rhomboids and traps. 3 sets of 8 rest/
pause reps. 3 total work sets.
Narrow grip chins I want you to do these with a palms facing in/each other grip ok. 3 sets to failure. I am
hoping you get 8-12 reps. 3 total work sets.
Dumbbell pullovers These are to be done in the style where you lay on the benchnot across it. You hang
your head off the end of the bench and slowly work into a nice stretch. Only bring the dumbbell back to the
top of your forehead. Watch my YouTube video or website video to see exact form. Do 3 sets of 12 reps. 3
total work sets.
elitefts.com
Barbell shrugs Do 3 sets of 15 on these. Pause at the top for 1 second and flex. Try not to let your arms
bend. Use your traps! 3 total work sets.
Arms - Biceps - 16 sets & Triceps 16 sets:
Rope pushdown - 3 sets of 12 to warm up.
Superset 1
Single arm pushdowns Sets of 12 with a hard flex at the bottom. Use an overhand grip. Let your arm
forearm come up high for a good stretch, then ram it down and flex tris. You should feel a hard contraction in
outer/long head. Switch your starting arm each set.
Immediately to:
Dip Machine Try to work up to a very heavy weight. Rep scheme is 12, 10, 8, and 6. On the last set of 6,
I want these to be a set of negatives only. Load the machine up and lower the weight slowly (lower as in the
eccentric part of the movement). Have your partner help you push weight down and repeat on this set.
Do 4 rounds of the above. 8 total work sets via 4 supersets.
Superset 2
Heavy Dumbbell kickbacks - Sets of 8 reps. I want you to use a heavy weight and, most importantly, I
want you to keep your palms facing UP THROUGHOUT the movement, just like last week. In other words, your
thumbs stay at your sides, and pinkie is away from body. Tilt your body down a bit more than usual and really
drive the weight up high.
Immediately to:
Lying EZ bar extensions/skullcrushers - Sets of 10. This stretch should feel superb after all the flexing up
to this point.
Do 4 rounds of the above. 8 total work sets via 4 supersets.
Do 2 sets of dumbbell curls to warm up biceps.
Superset 3
Seated dumbbell curls - Keep palms up the entire time. No supinating. Lower with a 3-second descent.
Sets of 8 reps. Then after you do your 8 reps, continue the set by doing 8 more hammer curls. You dont need
a 3-second descent on these. Just use that on the seated dumbbell curls. You can do the dumbbell curls
standing too if you like.
Immediately to:
Machine preacher curls - Use both arms at once. Flex hard at top for 8 reps.
Do 4 rounds of the above. 8 total work sets via 4 supersets.
elitefts.com
I just stand right beside the machine curl with my dumbbells and do those, then drop them and sit down on
this machine and keep going.
Superset 4
EZ bar curls Sets of 8 reps with a 3-second descent.
Immediately to:
Reverse EZ bar curls Sets of 15 reps. No slow descent, but flex arm for 2 seconds in contracted position.
Do 4 rounds of the above. 8 total work sets via 4 supersets.
elitefts.com
Week 4
Legs 16 sets:
Lying leg curls 2-3 warm up sets. You are going to do a standard pyramid. Do 15, 12, 9, and 6 reps going
up in weight each set. I want perfect form on every set. 4 total work sets.
Leg press with elitefts bands - Do 3-4 sets of warm ups. Whatever you did for your hard 3 sets of 8 last
week, I want you to do for 3 sets of 10 this week. Beat what you did last week AGAIN. Use the exact same
form (place your feet where you are strongest). 3 total work sets.
Use the monster minis again this week!
Barbell Squats 2 warm up sets. I want you to do 3 sets of 15 going just below parallel. Use the same
weight for all sets. These should be a tough 15. These should hammer you. Place your feet a little wider than
shoulder width with your toes turned out. 3 total work sets.
Teardrop leg extension Do 3 sets of 8 reps with a HEAVY weight. Kick as hard as you can. Hold every rep
in the contracted position for 1 second. There is video of this on my YouTube channel and website so you can
see how to position your body. 3 total work sets.
Barbell stiff legged deadlifts Work the stretch on these. I want 3 sets of 10 reps. Keep a slight bend in
your knees while doing these. 3 total work sets.
Chest - 15 sets & Shoulders 11 sets:
Machine flyes 2-3 sets of 10 to warm up. On these, I want you to do 3 sets of 8. Keep your sternum lifted,
chest high, and flex hard at the top for 1 second on every rep. 3 total work sets.
Incline barbell bench press 5 sets of 8 reps. Take 1-2 sets to get to a weight that is a challenging 8 (but
you can do with perfect form). Do 5 sets of 8 with it. Lower bar to one inch above chest and do not lock out.
We want continuous tension. This is a lot of reps on the incline and should crush your upper chest and front
delts. 5 total work sets.
Flat dumbbell bench press On these I want you to keep your palms facing each other (neutral grip) as you
lower the dumbbells. Let the weight stretch you good at the bottom. Keeping your palms facing in will allow
your inner chest fibers to stretch and fire better than a standard grip. Pause at the bottom, feel the stretch,
and drive up hard to lockout. Pick a good weight and do 4 sets of 8 with it. With this style, you wont be
able to move extremely heavy dumbbells (I usually use 120+ and did these with 80s). 4 total work sets.
elitefts.com
Regular dips Do 3 sets of dips to failure. Let your elbows flare out, tuck your chin into your upper chest,
and stretch good at the bottom. Dont come up all the way. Keep constant tension on the pecs by coming up
of the way. 3 total work sets.
In between sets of dips, I want you to get a flexible tubing type band and do the stretching that I have in
the high intensity chest video on my website and YouTube channel. This is where you straighten your arms
out in front of you holding the band and rotate back until band comes behind you to lower back, then back
overhead and out front. Arms should be straight the whole time. I want 8 reps per set.
Dumbbell Rear raises 1 warm up set, then 3 sets of 35 reps. Time to burn the hell out of the delts this
week. 3 total work sets.
Continue with the band stretching in between sets for 10 reps. Your shoulders will be on fire.
Dumbbell side laterals 4 sets of 15 reps. Bring the dumbbells up to just above ear level. 4 total work
sets.
Continue with the band stretching in between sets for 8 reps.
Cage presses These will be done with heavy weight. Watch the form on my YouTube channel and website.
I want you to pyramid up. Do 9 reps, 7 reps, 5 reps, and 3 reps, adding weight each set. Remember to lock
these out and lean forward a bit and then flex your delts and traps. 4 total work sets.
Back 17 sets:
One-arm barbell rows These are the rows where you stick a bar in a corner and stand beside it, executing
the row. Watch my YouTube channel or website video if you are unsure of which row this is. These are BRUTAL
on lower lats. Pyramid up using smaller than 45-pound plates. I use 25-pound plates. Do sets of 8, adding a
plate of your choice each set until you finally get to a weight that nearly kills you to get 8. Well count that set
and the previous 2 as working sets. 3 total work sets.
Partial pulldown These are the heavy pulldowns taken down only to the top of your head/forehead, and
also be sure to stretch out at the top. Use a very wide grip on these. There is video of this on my YouTube
channel and website. Do 4 sets of 8 reps. 4 total work sets.
Cable low row w/ wide grip I want you to do these with a palms facing in grip and a very wide grip. No
need to lean real far forward on these between reps. Squeeze the hell out of your lower lats while doing
these. I want 4 sets of 10. 4 total work sets.
Dumbbell pullovers These are to be done in the style where you lay on the benchnot across it. You hang
your head off the end of the bench and slowly work into a nice stretch. Only bring the dumbbell back to the
top of your forehead. Watch my YouTube video or website video to see exact form. Do 3 sets of 12 reps. 3
total work sets.
Hyperextension with a band Do 3 sets to failure of these. I have video of this on my YouTube channel and
website. 3 total work sets.
elitefts.com
elitefts.com
V Ups 6 sets of 15 reps. When I do these I lay flat and extend my arms over my head, straight. When I
come up, I keep my legs straight and bring them up as I lift my arms up and bring them toward my legs. The
key is to push your lower back into the ground and flex your abs while you are doing this. At the end of the
contraction, I lay totally flat on the mat again with arms stretched overhead and start over on the next rep.
Some people dont reset, I prefer to as it keeps my lower back out of it. I will get video up on this soon. They
are very simple to do, and very effective, but kind of hard to describe. 12 total work sets (since doing 2x
this week).
elitefts.com
elitefts.com
Just like last week, in between sets of dips, I want you to get a flexible tubing type band and do the
stretching that I have in the high intensity chest video on my website and YouTube channel. This is where
you straighten your arms out in front of you holding the band and rotate back until band comes behind you
to lower back, then back overhead and out front. Arms should be straight the whole time. I want 8 reps per
set.
Machine rear delt raises (reverse peck deck) 1 warm up set then do the following rep scheme. I want
30, 25, 20, and then 15 reps. Take 60 seconds in between each set. 4 total work sets.
Continue with the band stretching in between sets for 10 reps. Your shoulders will be on fire.
Dumbbell side laterals 4 sets of 20 reps. Bring the dumbbells up to just above ear level again. 4 total
work sets.
Ultra wide grip military presses These are done standing with light weight. Take the barbell all the way
down so that it touches your upper chest, and then drive it up to just above your forehead. Your grip should
be way out to the end. Watch my YouTube channel or website video to see how I do these. Do 4 sets of 10
reps with a 60-second break in between sets. 4 total work sets.
Back 18 sets:
Meadows rows 2 warm up sets of 10, then pyramid up. I want 12, 10, 8, and 6 reps. Work these hard. 4
total work sets.
Partial pulldown These are the heavy pulldowns taken down only to the top of your head/forehead, and
also be sure to stretch out at the top. Use a very wide grip on these. There is video of this on my YouTube
channel and website. Do 4 sets of 8 reps. 4 total work sets.
Conventional deadlifts I want you to do triples all the way up to a weight that you can barely get it with.
Well count the last 3 sets as working sets. 3 total work sets.
Conventional deadlifts off a box You will pull from a deficit on these. Stand on a box, so getting out of the
hole is harder. The box should be 2-3 inches high. These are not meant to do heavy, ok. Use a lighter weight
and accelerate out of the bottom. Be especially careful with posture and keeping your back tight. These are a
bitch. These are very difficult. Lets do 3 sets of 3 here. 3 total work sets.
Dumbbell pullovers These are to be done in the style where you lay on the benchnot across it. You hang
your head off the end of the bench and slowly work into a nice stretch. Only bring the dumbbell back to the
top of your forehead. Watch my YouTube video or website video to see exact form. Do 3 sets of 12 reps. 3
total work sets.
Hyperextension with a band Do 1 set to failure of these. You should be able to suck it up and get 20+
reps. I have video of this on my YouTube channel and website. 1 total work set.
elitefts.com
elitefts.com
Tibia raises Same as last week. If you have one of the tibia raise machines, I want you to do these also
between all of your standing calf raises. Do 5 sets of 15 reps on each tibialis anterior. If you dont have one
of those machines, disregard this. 5 total work sets
Abdominals 8 sets
Pick one exercise from the following to hit lower abs:
For abs these will always be simple. You will pick an exercise from the first list and do 4 sets of 15-25 reps
depending on how hard they are. Next, you will pick an exercise from the upper ab list and do the same.
Each ab workout will be 8 sets.
elitefts.com
elitefts.com
elitefts.com
Decline lying extension On these, I laid down an incline sit up bench close to flat (same low angle I use
for smith machine decline presses you know, the small angle), and lay back and do lying extensions. These
should feel great at this point, as your elbows are juiced up and triceps pumped. Rest 60 seconds between
sets on these. 4 sets of 15 reps. 4 total work sets.
Seated dumbbell curls I want you to do these leaning back a tad on something. The way I do these is to
sit in a preacher curl facing out. Your body is naturally sitting back some. Place your elbows against the pad
behind you so they cant move. You can curl very strictly like this. Do 3 sets of 10. It should burn like fire. You
can supinate as you come up.
4 total work sets.
Machine preacher curls - 4 sets of 15. Find a weight you can do for 15 reps, then do 4 sets with it, only
resting 45 seconds between sets. Lets load your bis up with blood. 4 total work sets.
Hammer curls Give me 4 sets of 10 reps with a hard flex at the top of every rep. 4 total work sets.
Calves 10 sets:
You can do calves and abs on any training day you choose.
This week do your calves and abs twice, ok!
Standing calf raises in smith machine or other machine Do 2-3 warm up sets. Focus on a good stretch
at the bottom and flexing calves at the top of the movement. Pyramid up doing sets of 10. When you get to
a hard 10, stick with the same weight for 5 sets of 10. Do 5 sets total. 10 total work sets since you are
doing 2 x this week.
Tibia raises Same as last week. If you have one of the tibia raise machines, I want you to do these also
between all of your standing calf raises. Do 5 sets of 15 reps on each tibialis anterior. If you dont have one
of those machines, disregard this. 5 total work sets
Abdominals 8 sets
Pick one exercise from the following to hit lower abs:
elitefts.com
For abs these will always be simple. You will pick an exercise from the first list and do 4 sets of 15-25
reps depending on how hard they are. Next, you will pick an exercise from the upper ab list and do the
same. Each ab workout will be 8 sets.
elitefts.com
elitefts.com
Banded barbell bench press 5 sets of 5 with a 1-second pause on your chest. Use the same weight
for all sets. You shouldnt fail on any of these sets, the reps should be explosive off your chest. Lockout on
these and flex for a second! If you are not sure how to set up the bands and do these, check my website or
YouTube channel for instruction. 5 total work sets.
Use Pro Mini bands
Dumbbell swings These are the side laterals where you tilt your head back and do a short range of motion.
Use heavy weight and do 3 sets of 25 reps. Your delts will light up. 3 total work sets.
Regular dips Do 2 sets of dips to failure. Let your elbows flare out, tuck your chin into your upper chest,
and stretch good at the bottom. Dont come up all the way. Keep constant tension on the pecs by coming up
of the way. 2 total work sets.
Just like last week, in between sets of dips and machine rear laterals, I want you to get a flexible tubing
type band and do the stretching that I have in the high intensity chest video on my website and YouTube
channel. This is where you straighten your arms out in front of you holding the band and rotate back until
band comes behind you to lower back, then back overhead and out front. Arms should be straight the
whole time. I want 8 reps per set.
Machine rear delt raises (reverse peck deck) 1 warm up set, then do the following rep scheme: I want
25, 20, 15, and then 10 reps. Take 60 seconds in between each set. 4 total work sets.
Back 19 sets:
Meadows rows 2 warm up sets of 10, then pyramid up. I want 5 sets of 8. Grind these out, bust your ass.
5 total work sets.
Low cable row Nothing fancy here, just pyramid up. Rep scheme is 14, 12, 10, 8. 4 total work sets.
Chins Regular chins, do 3 sets to failure. 3 total work sets.
Dumbbell pullovers These are to be done in the style where you lay on the benchnot across it. You hang
your head off the end of the bench and slowly work into a nice stretch. Only bring the dumbbell back to the
top of your forehead. Watch my YouTube video or website video to see exact form. Do 3 sets of 12 reps. 3
total work sets.
Dumbbell Shrugs Do these with a 3-second hold at the top. Should be painful. 3 sets of 10. 3 total work
sets.
Hyperextension with a band Do 2 sets to failure of these. I have video of this on my YouTube channel and
website. 2 total work set.
elitefts.com
elitefts.com
Abdominals 8 sets
Pick one exercise from the following to hit lower abs:
elitefts.com
elitefts.com
Dumbbell rear laterals I want you to do heavy hang and swings laying on an incline utility bench on these.
3 sets of 20 reps. Do the bent over hang and swing version, not the full range of motion. Please see my
website or YouTube channel for video. 3 total work sets.
Over and back press You will not be able to use heavy weight on these. Do 3 sets of 10 reps. Over and
back = 1 rep. Watch my website or YouTube video so you can see exact form. 3 total work sets.
Dumbbell Side laterals Nothing fancy here, just do 3 sets of 10 on side laterals with moderately heavy
dumbbells. 3 total work sets.
Back 19 sets:
Row-a-thon
Meadows rows 2 warm up sets of 10, then pyramid up. I want 4 sets of 8. 4 total work sets.
One arm barbell row Grind out another hard 4 sets of 8 here. 4 total work sets.
Seated cable rows I want 3 sets of 10. I want you to hold these for a split second in the contracted
position to give your lats a huge flex. 3 total work sets.
Dumbbell pullovers These are to be done in the style where you lay on the benchnot across it. You hang
your head off the end of the bench and slowly work into a nice stretch. Only bring the dumbbell back to the
top of your forehead. Watch my YouTube video or website video to see exact form. Do 3 sets of 10 reps. 3
total work sets.
Barbell good mornings Do 3 sets of 10 with a moderate weight. 3 total work sets.
Hyperextension with a band Do 2 sets to failure of these. I have video of this on my YouTube channel and
website. 2 total work set.
Arms - Biceps - 15 sets & Triceps 15 sets:
V-bar pushdowns - 3 sets of 12 to warm up.
Tri Set 4 rounds for 12 total sets
Bent over triceps extension This is where you face away from the pushdown, bend at the waist, and
extend your arms. I want sets of 12 reps on these.
Pronated dumbbell kick backs I want you to use more weight than last week on these! If you arent sure
what the form is on these, please visit my YouTube channel or website under the training tab. It is important
to use the pronated grip throughout the whole movement to hammer the long/inner head of the triceps. Do
sets of 6 reps on these.
elitefts.com
Dip machine On these, let the weight ride up and stretch your tri near your elbow, just like last week. Do
not lock out. Work the top part of the motion. Do sets of 8 reps.
After all tri-sets are completed, go to exercise below:
EZ bar lying extensions Now that your tris are jacked full of blood, lets do lying extensions with a light to
moderate weight. Work hard on the stretch at the bottom. I want an additional 3 sets of 20 reps here. 3 total
work sets.
Standing dumbbell curls Keep your palms up throughout the whole movement this week and flex hard. I
want 4 sets of 8 reps with the same weight. Do both arms at once if you prefer. 4 total work sets.
EZ bar curls - 4 sets of 6, with a 3-second descent. 4 total work sets.
Hammer curls Do 4 sets of 10 reps. Flex hard at the top. 4 total work sets.
Reverse EZ bar curls 3 sets of 12 reps. Standard form, nothing special. Give them a flex at the top for 1
second. 3 total work sets.
Calves 5 sets & Abs - 6 sets:
You can do calves and abs on any training day you choose.
This week do your calves and abs once, ok!
Toe presses in a leg press machine Pyramid up doing sets of 20. Do 4 sets of 20 for your working sets
once you are warmed up. Work the stretch, as always! 5 total work sets
Tibia raises Same as last week. If you have one of the tibia raise machines, I want you to do these also
between all of your toe presses. Do 5 sets of 10 reps on each tibialis anterior. If you dont have one of those
machines, disregard this. 5 total work sets
V Ups 6 sets of 15 reps. This is the same as last week. I love these. When I do these, I lay flat and extend
my arms over my head, straight. When I come up, I keep my legs straight and bring them up as I lift my
arms up and bring them toward my legs. I try to touch my toes. You will work your lower and upper abs with
this exercise. Its my favorites for abs. The key is to push your lower back into the ground and flex your abs
while you are doing this. At the end of the contraction, I lay totally flat on the mat again with arms stretched
overhead and start over on next rep. Some people dont reset, but I prefer to as it keeps my lower back out
of it better. I will get video up on this soon. They are very simple to do, and very effective, but kind of hard to
describe. 6 total work sets
elitefts.com
elitefts.com
Banded barbell bench press 4 sets of 5 with a 1-second pause on your chest. Use the same weight
for all sets. You shouldnt fail on any of these sets, the reps should be explosive off your chest. Lockout on
these and flex for a second! If you are not sure how to set up the bands and do these, check my website or
YouTube channel for instruction. Use more weight then you did last week on these. 4 total work sets.
Use the Pro Monster mini bands this week.
Machine flyes Do 2 sets of failure. I want high reps on these, and you do not have to flex on these this
time. Try to get 2 sets of 20 reps. 2 total work sets.
Dumbbell Side laterals Do 1 warm up set of 15 reps. Do 4 sets of 8 on side laterals with moderately
heavy dumbbells. 4 total work sets.
Ultra wide grip overhead press You will not be able to use heavy weight on these. Do 4 sets of 10 reps.
Watch my website or YouTube video so you can see exact form. Make sure you touch your chest and only go
to the top of your forehead on the press. 4 total work sets.
Machine rear delt raises (reverse peck deck) Do the following rep scheme: I want 15, 12, 10, and then
8 reps. Flex each rep hard at the contracted position. 4 total work sets.
Dumbbell rear laterals I want you to do a destroyer set of these today. Do the bent over hang and swing
version, not the full range of motion. Swing a heavy weight for 60 reps, then drop the dumbbells, cut the
weight in half and do 30 more reps. Finally, drop the weight, cut it in half, and do another 10 reps trying to
flex at the top. Please see my website or YouTube channel for video. 1 total work set.
Back 19 sets:
Row-a-thon II
One arm barbell row Do 2-3 warm up sets. Use 25-pound plates for a greater range of motion. Grind out
another hard 4 sets of 10 here. 4 total work sets.
Meadows rows I want slightly higher reps for a shock on these today. Do 3 sets of 15. 3 total work sets.
Supported chest rows I want 3 sets of 10 with a massive stretch. Check out my website or YouTube
channel for an example of these. Basically, I want you to do a row where your chest is supported by a pad,
and for you to reach out and really stretch your lats hard. 3 total work sets.
Dumbbell pullovers These are to be done in the style where you lay on the benchnot across it. You hang
your head off the end of the bench and slowly work into a nice stretch. Only bring the dumbbell back to the
top of your forehead. Watch my YouTube video or website video to see exact form. Do 3 sets of 10 reps. 3
total work sets.
Dumbbell shrugs Do 3 sets of 10 with a 3-second flex at the top of the movement. 3 total work sets.
Hyperextension with a band Do 3 sets to failure of these. I have video of this on my YouTube channel and
website. 3 total work set.
elitefts.com
elitefts.com
V Ups 6 sets of 15 reps. This is the same as last week. I love these. When I do these, I lay flat and extend
my arms over my head, straight. When I come up, I keep my legs straight and bring them up as I lift my
arms up and bring them toward my legs. I try to touch my toes. You will work your lower and upper abs with
this exercise. Its my favorites for abs. The key is to push your lower back into the ground and flex your abs
while you are doing this. At the end of the contraction, I lay totally flat on the mat again with arms stretched
overhead and start over on next rep. Some people dont reset, but I prefer to as it keeps my lower back out
of it better. I will get video up on this soon. They are very simple to do, and very effective, but kind of hard to
describe. 6 total work sets
elitefts.com
elitefts.com
Banded barbell bench press Pyramid on these this week. Rep scheme is 6, 5, 4, and 3 reps. All reps are
done with a HARD 1-second flex against the band in the lockout position. I uploaded video to my website
and YouTube channel of how we attach the elitefts bands to do these. 4 total work sets.
Use the Pro Monster minis again.
Bar dips Do 1 set to failure on these. Tuck your chin into your chest and flare your elbows out. Go deep but
do not lock out. 1 total work set.
Do your band stretches in between each set of shoulder work today! Do 8 stretches in between each set.
Machine rear delt raises (reverse peck deck) Do the following rep scheme: I want 20, 15, 12, and then
10 reps. Flex each rep hard at the contracted position. 4 total work sets.
Bent over barbell rows Do these with a wide grip and keep your elbows up (not against your sides) to
work rear delts. Do 3 sets of 15. Try and flex your rear delts on each rep. These should feel good after doing
the machine rear delt work. Since your rear delts are a bit fatigued, you may notice your traps taking over and
trying to help. Thats ok. 3 total work sets.
Dumbbell Side laterals Do 1 warm up set of 15 reps. Do 2 sets of 12 on side laterals with medium heavy
dumbbells. 2 total work sets.
Back 16 sets:
One arm barbell rows Do 2-3 warm up sets. Use 25-pound plates for a greater range of motion. Grind out
a 3 sets of 8 here. 3 total work sets.
Reeves Deadlifts After 2 warm up sets of 6 reps, I want 4 sets of 6 pyramiding up. 4 total work sets.
Wide grip pulldowns Grip all the way on the end of the bar. Use a heavy weight and relax and let your
scapulae stretch at the top. Only pull the bar down to the top of your head. Do 3 sets of 8 reps. 3 total work
sets.
Dumbbell pullovers These are to be done in the style where you lay on the benchnot across it. You hang
your head off the end of the bench and slowly work into a nice stretch. Only bring the dumbbell back to the
top of your forehead. Watch my YouTube video or website video to see exact form. Do 3 sets of 10 reps. 3
total work sets.
Good mornings with a band Do 3 sets to failure (hopefully around 15-20 reps) of these. I have video
of this on my YouTube channel and website. Bands are from www.elitefts.com. We typically use the orange
bands (thick onesnot short ones, obviously). 3 total work sets.
elitefts.com
elitefts.com
elitefts.com
elitefts.com
If you dont want to try these or cant get the bands hooked up, do the regular banded bench presses
(with monster minis) where bands are on bottom. Either way I want 3 sets of 5 reps. 3 total work sets.
Do your band stretches in between each set of shoulder work today! Do 8 stretches in between each set.
Machine rear delt raises (reverse peck deck) Do the following rep scheme: I want 3 heavy sets of 10 on
these. Flex each rep hard at the contracted position. 3 total work sets.
Superset with:
Rear delt band pulls I use the skinny orange elitefts bands for these. Double up the band and grab in
closer and nail your rear delts. Watch my YouTube channel or website video so you can see how I do these. I
want 3 sets to failure. 3 total work sets.
Cage press Do 2 solid sets of 8 reps on these. Remember to lean forward and flex delts at top. Watch my
YouTube channel or website video to see how these are done. 2 total work sets.
Back 10 sets:
Meadows rows Do 2-3 warm up sets. Pyramid up to a weight that is tough to get 8 reps with. Do 3 sets of
8 with that weight. 3 total work sets.
Cable rows Use separate handles so you can pull back an inch or two farther. Keep your elbows in tight
and drive your elbows back hard. Focus on squeezing lats. Do 3 sets of 10 reps. 3 total work sets.
Wide grip pulldowns Grip all the way on the end of the bar. Use a heavy weight and relax and let your
scapulae stretch at the top. Only pull the bar down to the top of your head. Do 2 sets of 8 reps. 2 total work
sets.
Banded hyperextensions 2 sets to failure. This should torch your lower back. 2 total work sets.
Good mornings with a band Do 2 sets to failure (hopefully around 15-20 reps) of these. I have video of
this on my YouTube channel and website. Bands are from www.elitefts.com. We typically use an orange or
grey band on these (thick onesnot short ones) 2 total work sets.
Arms - Biceps - 9 sets & Triceps 10 sets:
V bar pushdowns 2-3 sets of 15 to warm up. Pyramid up. Rep scheme should be: 12, 10, 8, and 6. 4
total work sets.
Pronated dumbbell kick backs 4 sets of 8. Go heavy and flex as hard as you can in a contracted position.
4 total work sets.
Dip machine On these, let the weight ride up and stretch your tri near your elbow. Do not lock out. Work the
top part of the motion. Do 2 sets of 25 reps. I want you to fill them with blood. 2 total work sets.
elitefts.com
Standing dumbbell curls Keep your palms up throughout the whole movement this week and flex hard. I
want 3 sets of 8 reps with the same weight. Do a 3-second descent on each rep. Do each arm separate this
week. 3 total work sets.
Just a note If you happen to have a pair of those fatgripz, those are what I used for the dumbbell curls
and for the regular bar curls. If not, no worries.
Barbell curls - 3 sets of 6, with a 3-second descent. 3 total work sets.
Barbell reverse curls Do 3 sets of 20 reps. 3 total work sets.
Calves 8 sets:
You can do calves and abs on any training days you choose.
This week do your calves and abs twice, ok!
Standing Calf Raises Warm up doing a couple sets of 10 on these. Lets rep these this week for 4 sets of
25 after warming up. 4 total work sets ( 8 sets for the week)
Tibia raises Same as last week. If you have one of the tibia raise machines, I want you to do these also
between all of your toe presses. Do 5 sets of 10 reps on each tibialis anterior. If you dont have one of those
machines, disregard this. 5 total work sets
Abdominals 8 sets
Pick one exercise from the following to hit lower abs:
elitefts.com
Superset with:
Rear delt band pulls I use the skinny orange elitefts bands for these. Double up the band and grab in
closer and nail your rear delts. Watch my YouTube channel or website video so you can see how I do these. I
want 3 sets to failure. 3 total work sets.
Use a skinny orange micro band for this.
Dumbbell side laterals I want you to do 4 normal sets of 8 reps with a moderately heavy weight. 4 total
work sets.
Back 15 sets:
Meadows rows Do 2-3 warm up sets. Pyramid up to a weight that is tough to get 8 reps with. Do 3 sets of
8 with that weight. 3 total work sets.
Smith machine bent over rows No pausing on these like before. Use a weight that allows you to hold and
flex for one second. These will feel awesome after the Meadows Rows. Do a pyramid. I want 12, 10, 8, and 6
reps. Remember, dont go too heavy and lose mind-muscle connection! 4 total work sets.
Reeves modified deads with short bar (or EZ curl bar) We will give your arms a break and pound on
your lower back and traps. Watch my video on my website or YouTube channel if you need a reminder on how
to do these. I want 5 sets of 5 after 2 warm up sets of 5. 5 total work sets.
Stretchers 3 sets of 10 reps. After the rows and modified deads, these should also feel great in your lats.
3 total work sets.
Arms - Biceps - 9 sets & Triceps 12 sets:
TRISET 4 ROUNDS
This is the same as last week, but I am turning it into 4 tri-sets this week. You go from one exercise to the
other with little to no rest. This should jack your arms up.
V bar pushdowns 2-3 sets of 15 to warm up. I want sets of 12. 4 total work sets.
Then immediately to:
Pronated dumbbell kick backs 4 sets of 8. Go heavy and flex as hard as you can in a contracted
position. 4 total work sets.
Then immediately to:
Dip machine On these, let the weight ride up and stretch your tri near your elbow. Do not lock out. Work the
top part of the motion. Do sets of 8. Try to go up in weight on each set of these. 4 total work sets.
Standing dumbbell curls Keep your palms up throughout the whole movement this week and flex hard. I
elitefts.com
want 3 sets of 8 reps with the same weight. Do a 3-second descent on each rep. Do each arm separate this
week. 3 total work sets.
EZ bar preacher curls - 3 sets of 6, with a 3-second descent. Squeeze for 1 second at the top. 3 total
work sets.
Barbell reverse curls Do 3 sets of 8 reps. Try to actually go a little heavy on these today. Just bring your
arm up to 45 degrees on these. 3 total work sets.
Calves 8 sets:
You can do calves and abs on any training days you choose.
This week do your calves and abs once, ok!
Standing Calf Raises Warm up doing a couple sets of 10 on these. I want 8 sets of 8. 4 total work sets
Tibia raises Same as last week. If you have one of the tibia raise machines, I want you to do these also
between all of your toe presses. Do 5 sets of 10 reps on each tibialis anterior. If you dont have one of those
machines, disregard this. 5 total work sets
Abdominals 8 sets
Pick one exercise from the following to hit lower abs:
elitefts.com
Biography
Health and Fitness became a passion of mine at a very young age. I remember very vividly traveling to
the local sundry store with my grandmother and sitting on the floor in the magazine section, reading the
Anatomy and Physiology section in Muscle and Fitness. I dont think too many other 12 year olds were
interested in this kind of thing, but I thought it was really cool. My grandmother was a very well known cook
in our local restaurant, where much of the town ate. Since she would always run into people and chat with
them, I had ample time to memorize all the muscle names, exercise routines, etc.
When I was 13-years old, I entered my first bodybuilding competition. Back in those days, there was a 13to 17-year old teenage class. Of course, I got last, as all the 17-year olds crushed me, but I was hooked.
Through the years, I did spend a lot of time in a variety of organized sports including football, wrestling, and
track. The bodybuilding efforts I was putting in did carry over to the other sports, as I wasnt the biggest and
strongest guy without weight training. The increased strength, flexibility, and endurance I had paid dividends.
This was one facet I really enjoyed about bodybuildingthe amount of work I put into it was what I got out of
it. Hard work equals success.
I continued to compete over the years, and I have won something like 18 contests along the way, including
many state and regional titles, as well as a national title. I also have, and continue to, work with a number of
athletes from differing backgrounds. I still train extremely hard and try to practice what I preach.
I have been fortunate through the years to work with some very smart people like Dr. Serrano and others. I
have always made it a goal to seek out the smartest people and try to learn the most I can from them.
Nutrition is a passion of mine that I love to share with others. There are many things about my program that
do not necessarily agree with mainstream theory, but you will see that the philosophies I have are rooted in
factnot fiction. You will learn that saturated fats arent all that bad for youneither is dietary cholesterol
and many other nutritional truths that can be applied to eating for better results.
Warm Regards,
John Meadows
elitefts.com
elitefts.com
elitefts.com
So, I headed to the gym the other daysquat dayready to crush it. Everything seemed to indicate that
it was going to be a good day, and I was eager to hit the bar. Then, as I was grinding through my top set,
something amazing happened. As I drove out of the hole, everything seemed to white out. Now, I know thats
not really that amazing, as its not all that uncommon during the last rep of a really tough set of squats.
However, the amazing thing is what happened during that time: an image appeared to me and gifted me with
the 10 Commandments of Strength and Size for Skinny Guys.
1. Thou shalt focus on classic compound lifts The squat, deadlift, bench, standing press row, and
pull-up are well established as the most effective lifts at building strength and size. Even so, many
lifters seem to dedicate too much of their time to inferior lifts. For a skinny guy, these are especially
important because they recruit so many muscle fibers and allow you to lift the most weight. More
weight equals higher intramuscular tension, which yields a bigger stimulus for muscle building. In
addition to this, these lifts build neuromuscular strength most effectively. Basically, you should be
spending most of your time on these lifts.
2. Thou shalt consume at least 1.5 grams of protein per pound of bodyweight If youre trying to
get bigger, you need to eat and eat a lot. For building muscle, however, protein is key. If youre
not getting enough protein to meet your needs, there is no way youre going to put on muscle. And
if you dont put on muscle, there is no way youre going to get stronger. One and a half grams of
protein per pound of bodyweight is a good place to start for muscle building; however, consuming
up to two grams per pound of bodyweight has worked very well for many lifters in the past.
3. Thou shalt admit you need to eat more Every time I talk to a skinny guy who is struggling to put
on weight, one of the first things I ask is what he is eating. Inevitably, I have to listen to him explain
how he eats so much and cant possibly eat any more followed by an explanation about how
his turbocharged metabolism is the reason he cant gain weight. After suggesting that he keep a
food journal, though, it becomes clear that he isnt eating enough. If your goal is to build muscle,
you need to accept that you need to eat and eat plenty. It is also just as important to eat the
right things. More often than not, lifters Ive spoken to who have this issue are eating mostly junk.
Processed carbs, in particular, seem to be a recurring theme. If your diet revolves around junk
and sugar, it is not only impeding your attempt to build muscle, but these things also are taking
up space in your diet that could (and should) be dedicated towards high quality foods. If youre
following the 2nd Commandment, this should be less of a problem.
4. Keep holy the rest day Recovery is paramount for muscle building and strength development.
From a structural standpoint, your body needs time to rebuild the muscle fibers and connective
tissues that are damaged during strength training. Neurologically, your body needs to recover from
the strain of heavy lifting. Days off from the gym can be just as important as training days and
should be treated as such. Specifically, you should focus on nutrition during your off days. Its very
easy to get great nutrition in on training days and then slack off when youre resting. Dont fall into
that trap. The same rules apply!
5. Thou shalt train different rep ranges Whats the best rep range for building muscle? All of them!
Sure, you should prioritize one rep range based on your program phase, but that doesnt mean you
should totally neglect others. Different muscle fiber types respond best to different rep ranges, and
training different ones maximizes muscular potential. How you vary your ranges will depend on your
program, but the important part is that you make sure to vary your rep ranges at some point.
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6. Thou shalt monitor thy volume As established above, you should be training different rep ranges
to make sure you are maximizing the growth of all muscle fibers. However, if youre just doing three
setsno matter your rep range, youre selling yourself short and compromising gains. A good rule of
thumb is to add up your total work reps and try to stay within a certain range. For lower rep ranges
(i.e. 1-3), you should shoot for 10-20 total reps, which means you could be doing up to 10 work
sets. For moderate rep ranges (4-8), aim for 20-40 total reps. For higher rep ranges, try to get at
least 30 reps, but dont be afraid of going much higher. Doing a little math could be the difference
between making huge gains and seeing nothing.
7. Thou shalt not program hop Training A.D.D. is a rampant problem. If you think you can do
Westside one week, rest-pause the next, and then try a single cycle of 5/3/1, you are never going
to get anywhere. The most often you should be changing your program is every four weeks if you
are using a block style system. Some programs, like 5/3/1, should be followed for a longer period
of time in order to maximize gains from them. Give your program the time it deserves. Gains arent
made overnight, so dont expect magic results by running a program for a week.
8. Thou shalt not fail If strength is your primary goal, then failing reps is the last thing you want to
do in the gym. Strength is a skill, and you always want to practice succeeding. Frequently failing
reps exposes your body to extra stress, increases your chance of injury, and prolongs recovery time.
Hitting failure can be useful once in a while, but it shouldnt be something you do on a regular
basis, especially on the big lifts. Accessory movements, normally done for high reps, can tolerate
going to failure a little more often. Still, try not to make it a habit. If you cant lift it by yourself, you
cant lift it!
9. Thou shalt not neglect general physical preparedness Unfortunately, since skinny guys are so
focused on putting on weight, the first thing to get thrown out of their program is often GPP work.
Since GPP work is often associated with fat loss, its viewed as unnecessary. While it is true that
skinny guys dont really need to worry about fat loss, GPP work still has value. It can help improve
recovery and also improves overall conditioning. Better conditioning means that you will most
likely need less recovery time between sets, you will generally carry less body fat, and you will just
be in better shape overall. If the guys at Westside place value on this, then maybe its something
you should consider, too. All you need to do is to throw in some sled dragging a couple of times a
week. Thats not too much to ask.
10. Thou shalt get strong(er) More important than anything else is to constantly strive to make
progress. Dont be the guy in the gym who is just there to maintain. Resist the temptation to be
complacent with where you are and what you have done. Dont lose hope if you arent seeing the
results you want immediately. Step back, reevaluate what you are doing, and dont be afraid to get
a second opinion if necessary. It takes extraordinary resolve to reach your fullest potential. Stay
dedicated and continue in the relentless pursuit of strength.
Of course, these are just guidelines to lead you along your path to becoming a successful lifter. There is no
substitute for hard work. You cant expect anyone else to lift the weights for you. If you stay dedicated, there is
no reason why you cant achieve your goals.
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This program is developed for athletes looking to build explosive strength, power, and muscular hypertrophy.
It is loosely based off of Western Periodization style and the Block Periodization template. The percentages
are based off of a two-rep max, so all sets and reps should be completed without failing. I am currently
using this with the baseball team.They are making tremendous progress, and I look forward to their testing
results.I will be using RM testsnot a true one-rep max to test the athletes. There is really no reason for
athletes to do one-rep maxes.Rep maxes are safer, and if they are in the three to five rep range, they are
very accurate when calculated for one-rep max.This should improve the players 60-yard dash, pro agility,
and vertical jump tests, as well as helping to build their overall body strength that can then be transferred
onto the baseball field.
Hang Clean/Snatch/High Pull Progression
Weeks 1 and 5
Weeks 2 and 6
Weeks 3 and 7
Weeks 4 and 8
4x5
4x4
4x3
4x2
5x5 @ 70-75%
5x5 @ 72.5-77.5%
5x5 @ 75-80%
5x5 @ 77.5-82.5%
5x3 @ 80-85%
5x3 @ 85-90%
5x2 @ 90-95%
Test 1, 2 or 3-RM
Training Template:
Monday Squat (Power/Strength)
1.
2.
3.
4.
5.
6.
1.
2.
3.
4.
5.
6.
7.
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Hang Clean
DE Squat 8x3
Step-ups
Concentric Only RDL
Lateral Squat
Abs
1.
2.
3.
4.
5.
6.
7.
Box Jumps
Close-grip Bench
Military Press
Pull-ups
Seated Rows
Biceps/Triceps
Abs
follow progression
follow progression
3x5 each leg
4x10
3x6 each leg
Notes: When calculating max weights, use a two-rep max not a one-rep max. All percentages are based off
of a two-rep max. This will ensure that all of the sets will be performed and no repetitions should be missed.
This is a lot of work. You will be sore, and you will feel tired.At the end of the eight-week cycle, I suggest
taking one or two weeks to back off and let the body recover. After that, you can start the program over with a
new 2-RM if you see fit.
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I am laying out my 12-week training cycle that I will use to get ready for my next powerlifting meet. Some
things may change during the course of this 12-week cycle due to injury or recovery from other lifts. So
things are never set in stone, but at least this is the plan, and I hope to stay on track.
Listed below you will also find the diet protocol and supplementation I will be using during this powerlifting
meet cycle.
** Disclaimer- my diet protocol is based off my weight and what works for me. It will need to be altered
for each individual.
12 WEEK DEADLIFT TRAINING:
Week 12: 50-55% deadlifts for 4 sets of 5 reps
Week 11: Rack pulls from above knee for 4 sets of 3 reps (heavy)
Week 10: 60-65% deadlifts for 4 sets of 3 reps
Week 9: Deload week (speed pulls), 8 singles with 55%
Week 8: 70-75% deadlifts for 3 sets of 2 reps, (add METAL deadlift suit, straps either up or down)
Week 7: Cambered bar GMs (or whatever bar you have), 5 sets of 5 reps
Week 6: 80% deadlifts for 3 sets of 1 rep, (Deadlift suit on, straps up)
Week 5: Deload week (speed pulls w/ chains)50% bar weight +4 chains (80 pounds), 5 singles
Week 4: Last Heavy Pull, this will go by feel90%x1, 95%x1, 100%x1 (full gear, you will figure out a new
opener here)
Week 3: Rack pulls from below knees, 3 sets of 5 reps (not too heavy)
Week 2 (or 1 Week Out): Light assistance work, form pulls with 40%-45% for 4-5 singles. DONE
Week 1/ Meet Day: New PR (Usually by this time, I hope to open with 90% of my last PR with ease)
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**I will choose some accessory work to do after my deadlifting. It will depend on where I feel I need the
work.
Example:
Week 11: 50-55% deadlifts for 4 sets of 5 reps, then...
Stiff leg deadlifts, half reps- 3 sets of 12-15 reps
Hammer back machine rows- 3 sets of 10-12 reps
Calf machine- 3 sets of 15 reps
Barbell shrugs- 3 sets until failure
12 Week Diet Protocol: My SET MACROS per meal (This will differ per individual)
**This will be seven meals a day, not including pre-training and during training shakes.
SUPPLEMENTATION:
Leucine
BCAAs
Whey and Casein Proteins
Fish Oil
Mag 10 from Biotest
Waxy Maize
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If youre a strength coach who works with teenage athletes, your goal should be to get them stronger, make
them faster, and keep them healthy. This is the role of a strength coach, right? Right! (If you didnt answer
yes to that question, then what the hell do you think your role is anyway?)
If your athletes are anything like the kids who come into my facility, they are often weak, injured, and overall
dont move very well. Say what?! When the heck did this happen? When did 13-year-olds start blowing
their shoulders off playing baseball? When did the majority of the 13- to 17-year-olds who play high school
sports start having pain? Is this normal? Absolutely not or at least it shouldnt be.
My business partner, Jim Lairdof J&M Strength and Conditioning, spoke at the Kentucky NSCA conference
two years ago on the subject of strength training for young athletes. To gather data that drove home the
point of his presentation, he did an informal poll with over a dozen prominent strength coaches in both the
private and the collegiate sectors. His question was as follows:
How many D1 athletes do you see who can do a proper body weight squat, a proper push-up, and who
move well, in general?
The consensus among the coaches? Less than 10%. 10%! And these are D1 athletes. These athletes are
supposed to be the cream of the crop. Just imagine how poorly prepared the rest of the kids are.
The root of this problem appears to be threefold:
1. Kids dont play or do manual labor anymore.
2. Kids play the same sport year-round from the time they are very young.
3. Sport coaches try to also be strength and conditioning coaches for their teams.
Since we cant do much to change the issues listed above, we have to work with what weve got and do our
part to help these kids move better, feel better, and perform better.
So how do we do that? We start with the basics. Sure, a kid who gets stronger in the deadlift or the power
clean is most likely going to perform better in his or her sport due to increased strength levels. But what if
that kid doesnt move well enough to perform that lift properly? Are kids actually getting stronger? Or are
they getting stronger in places where they are already strong and increasing their risk of injury? I would
argue that for most kids, its the latter.
For my business partner, Jim, and myself, there are six movements a young athlete must master before we
allow them to move on to more advanced exercises. They are as follows:
1. Goblet Squat Popularized by Dan John, the goblet squat is a fantastic way to teach athletes the
basic squat pattern, and allow them to load it, before putting a bar on their back. Once an athlete
becomes proficient in the goblet squat, you can have them perform other squat variations (front
squat, barbell back squat, safety bar squat, etc.). At that point, they will have grooved a proper
squat pattern, be using the correct muscle groups to perform the squat, and be less likely to get
injured. We like for an athlete to be able to goblet squat 40% of his or her body weight for 8-10
reps before loading their spine.
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2. Pull Through The pull through is a fantastic exercise that teaches the all-important hip hinge
pattern. As my friend and Coach Mike Robertson says, Every great athlete has a great set of hips.
I couldnt agree more. The problem arises when a young athlete doesnt know how to hinge at the
hip, and they are then forced to start deadlifting. Since they havent grooved this pattern, they tend
to round their lumbar spine instead of hinging back into their hips. This not only prevents their hips
from getting strong and limits the amount of weight they can lift, but it also puts their low back at
high risk for injury.
The pull through teaches an athlete how to push back into their hips and effectively load their glutes and
hamstrings. Once they have been doing pull throughs with good form for a month or two, we will allow
them to deadlift with a kettlebell. Once they master the kettlebell deadlift, they can move on to a trap bar
deadlift. In time, they will eventually learn the barbell deadlift. This is the safest and most effective hip hinge
progression we have found for our young athletes.
3. Bear Crawl The bear crawl is a highly underrated exercise that every young athlete should be
doing. Crawling is one of the most fundamental human movement patterns. Babies develop the
crawling pattern in order to crawl away from danger and towards sustenance. However, once
children start walking and no longer have a need to crawl, they tend to lose this pattern. That,
coupled with sitting at a school desk all day and sitting in front of the TV or computer all night,
hinders childrens ability to crawl properly.
The way we teach the bear crawl is very different from the classic bear crawl. We teach the bear crawl as
a moving plankwhere your core stays very still and you are only moving your arms and legs. We have our
athletes start out in a push-up type positionwith their feet slightly wider than shoulder-width apart and
their hands and toes turned out slightly, around 20 degrees. We cue them to take small steps and to keep
their core as stable as possible. This will force them to open up their hips and will improve the strength and
stability of their shoulders and scapulae. Once your athlete can perform several 10- to 15-yard bear crawls
with good form, you can have them progress to backwards bear crawls. You can also load the bear crawl by
putting a band around his or her waist and hooking chains around the band.
4. Push-up Ah, the classic push-up. One of the first bodyweight exercises a young athlete learns,
and with good reason. When done properlywhich is rarethe push-up is good for many things,
including but not limited to: teaching proper protraction and retraction of the scapulae, training
anti-extension of the core, teaching the athlete to control his/her body weight, and increasing
overall upper body strength.
When your athletes are performing push-ups, make sure that they maintain a neutral spine and head,
maintain a tight core and tight glutes, and keep their elbows tucked into their sides at around 45 degrees.
Its also imperative to make sure that their scapulae is protracting at the bottom of the push-up and fully
retracting at the top and that they are using a full range of motion. This will ensure your athletes are getting
the maximum benefit from their push-ups. Once they can perform sets of 15 push-ups, they can progress
to weighted push-ups or other weighted horizontal pressing exercises, if applicable.
5. Suitcase Carry Carrying variations are great exercises for young athletes to perform, and one
of our favorites is the suitcase carry. We love suitcase carries for several reasons: they integrate
hip and trunk stability, they teach the athlete to resist lateral flexion, the offset load has real world
carryover, they strengthen the grip, and its an exercise that reflexively puts you in a good position.
Suitcase carries are extremely uncomfortable if you dont have a tight core, tight, glutes, and a
packed shoulder. These things naturally happen without much cueing. Once an athlete can carry
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40% of his/her body weight in one hand for 15-20 yards, you can progress them to more difficult
variations such as: suitcase carries in the rack position, offset farmer carries, trap bar carries, and
much more.
6. Inverted Row Inverted rows are an incredible row variation for young athletes. Firstly, most young
athletes cannot perform a proper chin-up. In order to perform a proper chin-up, athletes must fully
retract their scapulae and get their chest out at the top of the chin-upwhile keeping their ribs down
and keeping their core stable. Very few young athletes are capable of this.
The inverted row is fantastic because it can be progressed and regressed very easily by simply changing the
angle of the body slightly (even in the middle of your set). Inverted rows are fantastic for improving core stability,
increasing upper back strength, and teaching an athlete how to properly protract/retract their scapulae. Make
sure your athletes can do at least 10 solid inverted rows with their body almost parallel to the floor before they
attempt chin-ups or heavy rows.
There you have it: six basic exercises that young athletes must master before moving on to more difficult
variations. Remember, doing these correctly will develop a solid foundation of strength and groove proper
movement patterns to get your young athletes strong and keep them healthy at the same time!
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Justin Enes has been one of my training partners for the past two years, although weve known each other
for around 10 years or so. It was just by chance that I happened to be at Iron Island Gym in Oceanside, New
Yorkthe day Justin walked into his first powerlifting gym.
To say I was unimpressed would be an understatement.
Justin was around 20 years old, about six feet tall, and maybe 170 pounds. At the time, Iron Island was a
hotbed of East Coast powerlifting and home to some of the strongest lifters in the world. Walking in, he had
the classic wide-eyed expression of someone who had not only bitten off more than he could chew, but also
of someone who was about to be swallowed alive. The only thing close to an interaction I had with him was
when my training partner, Rocco, bitched at him for showing up to squat in running shoes. Yes, my training
partner was actually named Rocco what can I say, it was Long Island.
Aside from a general curiosity about the new guy, I remember being happy to see him there because I was
at the beginning of my own career, and its always good to have another guy a few rungs down from you on
the ladder. That was about as much thought as I gave him at the time.
Although most guys would have turned right around and continued training in the safety of their own fitness
center, Justin kept at iteven despite living a solid hour from the gym. As a result, he got stronger... Much
Stronger.
Throughout the better part of the decade, Justin and I did not train together regularly, but wed see each
other at meets and whenever I visited Iron Island. After a few years, Justin got his first elite total and became
an impressive deadlifter (because he is a gorilla-armed freak).
Fast forward to two years ago. Due to my work schedule, I could no longer train at Eastside Barbell, but I knew
that my buddy, Anthony Ditillo, and Justin had a small crew at Apollon Gym in Edison, New Jersey. Luckily for
me, their bench day also fit my new schedule. Justin now weighed around 230 pounds and was squatting
and benching over 700 pounds. Yet, there was one thing holding him back from that elusive pro total.
His bench sucked. As a long armed guy, he was never what youd call a good bencher, and he spent most of
his career using his 700+ deadlift to compensate for his lack of pressing power. After bugging him about it for
almost a year (he is as stubborn as a damn ox), I finally convinced him to let me program his benching.
Although he was working extremely hard, there were a couple of things I thought he could be doing better.
First off, his work ethicwhich was responsible for his awesome pullwas killing him and beating him up on
bench. The first thing I did was scale back his volume and force him to take deloads throughout the cycle.
Secondly, although he had been using a shirt for many years, he had some bad habits that we corrected. His
biggest issue was that he automatically lifted his head, causing him to lose support at the bottom. Now, he
uses the head lift as a last resort to get the weight to touch.
Finally, I forced him to touch more frequently while in a meet cycle. Justin used a lot of board work, and while
this helped his top-end, it hurt his technique. He still uses boards in the shirt once per month to keep his top
end strong, but he will also touch progressively heavier weights throughout the cycle.
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After hovering in the 400s for YEARS, Justin finally hit his first 500-pound bench with 505 pounds in November of 2011.
Seven months later, in June of 2012, he hit 550 pounds.
The following program is his training from April 2, 2012, to the meet on June 24th. Rather than just print up the blank template,
I decided to use Justins actual log, with his weights, PRs, and misses included. For context, training weights were based off a
505-pound meet PR.
4/2
Raw bench: up to 315x1
Slingshot: 345x1
Slingshot: 365x1
4-board with shirt: 405x1
3-board: 455x1
2-board: 495x1
1-board: 530x1(pr) & 550x1 (pr)
We generally do not log assistance work, but after the main exercise, Justin will do high (four or five) board presses with a very
close grip for sets of 3-5, dumbbell bench presses (flat or incline) for sets of 8-12, triceps extensions (barbell or dumbbell),
and TONS of back work (rowing, pulldowns/ups, face pulls, and rear delt raises).
None of the assistance work is structured. He will go by how he feels and how the main exercise goes. If he is beat up, he will
do less. If he feels great, he will do more.
4/5
Speed work: 9 x 3 with 35% of raw max and 2 chains
4/9
3-board press with minibands: up to 320x1 (pr)
Down-set with 305 x 1
4/12
Speed work: 9x3 with 40% of raw max and 2 chains
4/16
Raw bench: up to 315x1
Slingshot: 345x1
Slingshot: 375x1
3-board with shirt: 405x1
2-board: 455x1
1-board: 495x1
Half-board: 510x1 (pr)
4/19
Speed work: 9x3 with 45% of raw max and 2 chains
4/22
Close-grip 2-board: up to 355x1 (pr)
Down set with 335x1
113 | Programs That Work 2
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4/25
Speed work: 9x3 with 35% of raw max and minibands
4/30
Raw bench: up to 315x1
Slingshot: 345x1
Slingshot: 375x1
4-board with shirt: 405x1
3-board: 455x1
2-board: 495x1
2-board: 525x1
2-board: 555x1 (pr) and 575x1 (pr)
5/3
Speed work: 9x3 with 40% of raw max and minibands
5/7
Close-grip floor press with 80 pounds of chain: up to 300 x 1 (pr)
5/10
Speed work: 9x3 with 45% of raw max and minibands
5/14
Raw bench: up to 315x1
Slingshot: 345x1
Slingshot: 375 x 1
3-board and shirt: 405x1
2-board: 455x1
1-board: 495x1
Full-range: 515 pounds (miss) & 530 pounds (miss)
Justin was having shirt issues today. He was strong as hell, but he was also beat up and starting to out-grow
his shirt. We decided to take another full-range shirt the next week (after his raw special exercise), deload the
next week, and put the shirt on again the week after to find an opener.
I also recommended that he cut the seams off the bottom of his sleeves because I believed that he was
unable to get the shirt set right.
5/17
Speed work: 9x3 with 35% of raw max and monster minibands
5/21
Close-grip bench: up to 345x1 (pr)
3-board and shirt: 405x1
2-board: 455x1
1-board: 485x1
Full-range: 510x1
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Cutting the sleeves worked, and the shirt fit him perfectly. He was back on track.
5/24
Speed work: 9x3 with 40% of raw max and monster minibands
5/28
Deloadjust assistance work because he was starting to get beat up.
5/31
Speed work: 9x3 with 45% of raw max and monster minibands
6/4
Raw bench: up to 315
Slingshot: 345x1
Slingshot: 345x1
Slingshot: 375x1
3-board with shirt: 405x1
2-board: 455 x 1
1-board: 485 x 1
Full range: 510 (Misscouldnt touch)
Full range: 530x1 (20-pound pr CRUSHED IT)
At this point, due to Justins weight gain (he was now a bloated and uncomfortable 252 pounds), we decided that we needed
to raise his opener to 530 pounds. This was despite the fact that it would be a 25-pound meet PR. While I dont normally
advocate opening with a PR, this made more sense than making him struggle to touch a lighter weight.
6/9
Speed work: 9 x 3 with 35% of raw max and 2 chains
6/11
Reverse average (grey) band with close grip.
Worked up to 455 (pr)
6/14
Speed work: 9x3 with 40% of raw max and 2 chains
At this point, Justin was donenothing but assistance work from here on in.
Meet
530-pound opener: good
550-pound second: miss
550-pound third: good 45-pound meet PR!
In addition to a big bench PR, Justin also totaled 2,100 pounds at 242 (SPF pro).
As of this writing, Justin is using the same program for a meet in January. So far, he has already touched 555 pounds in the
gym with two months to go.
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Im extremely proud of Justins progressnot only throughout this cycle, but also for what he has
accomplished over the course of his career. He is one of the hardest workers I know, and its been a privilege
to see him progress from a complete newbie to an up-and-coming pro.
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This is the current program I am doing going into a push/pull in December of 2012. I have taken what I have
learned over the years and combined much of it to create this program. Recently, Cal Dietzs tri-phasic training
has been gaining attention, and I have read and reviewed this information for over a year. With that in mind, I
figured it was time to add his ideas to my programming.
I am sure I will receive emails telling me that this is not tri-phasic as Cal wrote it, and I am aware of that. I
dont think I will, or have ever, followed anyones program to a T. This is noteworthy in that I feel a program
is like a great songit is dynamic and should be able to grow. Yo-Yo Ma released a CD a few years back and
asked musicians who were fans of his to add a track over the top of his songs and send it to him. Yo-Yo Ma
understands that music is fluid and should be growing and changing as it is played. A program must be the
same way. So without further ado, here it is: The Tri-Phasic plan for the geared powerlifter.
Weeks 1-3: Heavy Eccentric and Gear work
Day 1
1a) Bench Press: 5x3 with 5-second eccentric and explosive concentric (60% of raw bench)
1b) Plyo Push-ups: 5x3 or explosive Push-ups (rest 60 seconds, then repeat)
Close Grip Bench 4x10
1a) Rows: 5x10
1b) High Rep Triceps Work (example: 5x20 pushdown or 5x15 Triceps Extensions)
2a Delt Work 3x10 (BB Front Raise, Lat Raise)
2b Light Abs: 3x10-15 (H Leg Raise)
2c Grip: Pick one and rotate
Day 2Ecc. Squats
Conventional Deadlift: Work up to a heavy double, then 6x1 @ 80% of that weight
1a) Back Squat: 5x3 (5-second ecc.)
1b) Hurdle Jumps: 5x3 (use a hurdle low enough so that this is not near a max jump, roughly 75%)
Good Morning BB: 3x10
1a) Glute Ham: 4x10
1b) Light Band AM: 4x20
2a) Plank: 3x1min
2b) Glute Bridge (weighted): 3x1min
Day 3Gear Shirt Work
Depending on your efficiency in gear, boards may be very important
Heavy Board work: 3-6 sets of handling max weight, 1-2 reps (if you dont need boards, go to www.elitefts.com
and buy a new shirt).
1a) DB Bench: 4x10
1b) Pull-ups: 4x10
2a) BW Row: 3x12
2b) Band Raise to a Pull Apart: 3x10
2c) Timed Band Pushdowns: x1min x45 sec x30 sec
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My training is usually derived from a one-rep max on squat and deadlift. I first take percentages and
determine the weights Ill be doing, and then I put them into three-week waves, increasing the weight and
decreasing the volume over time. It is a program that my friend Al Caslow had originally sent to me. We
had bounced ideas back and forth and finally came up with this, which is a little different than the original
program but seemed to work well for me. For my bench training, I decided to try some things that I felt had
worked for me over the years, which in this case were heavy boards. However, I also took some ideology from
Brad Heck and decided that I would touch every week so that when the meet came, I wouldnt be like a lot of
shirted lifters and not be able to touch.
Squat:
You take your most recent one-rep max to depth.
EX: Lets say its 835 pounds. You then take this and multiply it by .95. This makes the base number 795.
Week 12: 85%, 3 sets of 2, reverse bands 100% 2 sets of 2
Week 11: 80%, 2 sets of 3 and 1 set of 2, reverse bands 90-95% (depending on how you feel)
Week 10: 75%, 5 sets of 3, reverse bands 85% 2 sets of 3
Week 9: 90%, 3 sets of 2, reverse bands 100% 2 sets of 3
Week 8: 85%, 4 sets of 2, reverse bands 90-95 3 sets of 2
Week 7: 80%, 5 sets of 3, reverse bands 90-95% 3 sets of 3
Week 6: 80%, 2 sets of 4 (this is your down week)
Week 5: 95%, 2 sets of 1
Week 4: Max out: you want to hit a minimum of 100% for 3 singles. I would usually go up to 100%, and if
its easy make another jump. If its easy yet again, Id go up.
Week 3: 75%, 4 sets of 2 (you are now de-loading)
Week 2: 65%, 4 sets of 2
Week 1: 55%, 4 sets of 2 (this should be one week out from the meet)
When doing this training style, you will want to gauge how you feel on that day. If you are feeling really beat
up, drop the weight a bitbut make sure you get the allotted sets and reps listed for that day. The work is
what makes you strong in a program like this, so you want to make sure it gets done.
If you are unsure whether you want to go straps up or straps down with your briefs, I personally like to just go
straps up on all my working sets and adjust the tightness of them to ensure I hit depth. Some people may
not be able to get to depth with straps up on some of the lower weights, so you can do straps down. I really
prefer to wear straps up though, due to the fact that many people fall apart when the straps go up. Using
them as much as possible allows you to be more comfortable when the weight gets heavier.
Accessory work is the same for all of the lifts. Find out which lifts are you worst and work them. In regards to
the squat: if you are terrible at good mornings, work these into your routine. If you have weak hamstrings and
glutes, start hitting the glute ham raises. Admitting to yourself you have a weakness is a huge step forward.
Everyone has them, and they should be addressed. Many guys will do what allows them to do the most
weight; however, this is going to build deficiencies. I didnt do much training for my quadriceps for a long
period of time, and I developed a huge deficiency. This lead to a slew of injuries because I was compensating
for this with other muscles.
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I pick an accessory movement and stick with it until it stops making progress. Some may not agree with this
and switch it up every three weeks or so, but I think a lift can increase steadily for a lot longer than three
weeks.
Some of my favorite accessory movements include:
Your accessory work shouldnt be as hard as your main movements. If you are doing all of the sets, you
should be very tired and not even want to do the assistance work. You should have 3-5 more reps left when
doing your assistance work.
Deadlift:
You take your most recent one-rep max to depth.
Ex: Lets say its 733 pounds. You then take this and multiply it by .95. This makes the base number 695.
Week 12: 70-75%, 4 sets of 3, 60-65% standing on one 100-pound plate for 4 sets of 3
Week 11: 65-70%, 4 sets of 4, 70-75% pulls off a 2-block (rack pulls are ok) for 6 sets of 4
Week 10: 75-80%, 4 sets of 3, 75% pulls off a 3-block for 5 sets of 3
Week 9: 80-85%, 4 sets of 3, 65-70% standing on one 100-pound plate for 3 sets of 3
Week 8: 75-80%, 5 sets of 3, 70-75% pull off a 2-block for 3 sets of 3
Week 7: 85-90%, 4 sets of 2, 75-80 pull off a 3-block for 2 sets of 2
Week 6: 75-80%, 2 sets of 4 (this is your down week)
Week 5: Max out: you want to hit a minimum of 100% for 3 singles. I would usually go up to 100%, and if
its easy, make another jump. If its easy yet again, Id go up.
Week 4: 95%, 2 sets of 1
Week 3: 70-75%, 4 sets of 2 (you are now de-loading)
Week 2: 60-65%, 4 sets of 2
Week 1: 50-55%, 4 sets of 2 (this is done Tuesday, the week of the meet)
Just like in the squat, you want to make sure you are getting the work in. It is not going to be fun doing
almost 40 working reps in a workout, but IT WORKS! If you are feeling weak, do the lower end of the
percentages. Just make sure the work is done.
I usually put my suit on every week during my training cycle. The straps will go up for anything over 500
pounds, but I dont wear briefs under my deadlift suit either. I like to make sure every pull looks the same, so
I think wearing straps up will help ensure this.
My accessory work is pretty minimal on these days because I am usually destroyed from this routine. I would
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usually do some ab work, a little light lower back work to get the blood flowing, and also some quad work.
Front squats: 3 sets of 5
Hyperextensions: 3 sets of 8
Ab wheel: 3 sets (I usually do 2 kneeling sets and 1 standing set)
Bench:
Most of you will probably stop reading after this because my bench sucks! Haha! It has come a long way,
though. During my first meet, I benched a whopping 303 pounds in a shirt. During my latest training cycle, I
hit 485 pounds and it was very easy.
For my bench workout, I dont have a set percentage I use. I just picked some numbers that allowed me
make progress with the setup I designed. You should start with weights that are easy and will get harder over
time.
I still used the three-week waves, so I wasnt constantly going heavy. I worked up to a heavy 3-board and
then went down in boards. I think this method gets you pretty close to what you would feel like after doing a
squat in a meet since you are overloading with the 3-boards and coming down to your chest.
You will start over with your light week every third week. Your light week weights will be the same weights as
your last medium week.
3b = 3-board
2b = 2-board
1b = 1-board
Here is a copy of the exact weights I did for my last training cycle:
Week 12 (light)
405x2, 3b
455x2, 3b
475x2, 3b then 2b
455x1, 1b
Week 11 (heavy)
455x2, 3b
495x2, 3b
520x2, 3b,
475x2, 2b then 1b
455x1, chest
Week 10 (medium)
455x2 3b
495x2, 3b
455x2, 2b then 1b
435x1, chest
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Week 9 (light)
455x2, 3b
495x2, 3b
455x2, 2b then 1b
435x1, chest
Week 8 (heavy)
455x2, 3b
495x2, 3b
530x2, 3b
485x2, 2b then 1b
465x1, chest
Week 7 (medium)
455x2, 3b
505x2, 3b
465x2, 2b then 1b
445x1, chest
Week 6 (light)
455x2, 3b
505x2, 3b
465x2, 2b then 1b
445x1, chest
Week 5 (heavy)
455x2, 3b
495x2, 3b
540x2, 3b
495x2, 2b then 1b
475x1, chest
Week 4 (medium)
455x2, 3b
515x2, 3b
475x2, 2b then 1b
455x1, chest
Week 3 (light)
455x2, 3b
515x2, 3b
475x2, 2b then 1b
455x1, chest
Week 2 (heavy)
455x2, 3b
505x2, 3b
550x2, 3b
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505x2, 2b then 1b
485x1, chest
Week 1
Work up to 95% of your opener to your chest or 1b (1b if you touch easily, chest if you dont)
At Big Iron, we wear our shirts every week. Rick Hussey was a huge advocate of this, and Ive stuck to it.
My accessory work is dependent on my weaknesses. I recently found that I am terrible at the standing
military press, so I started working those in. Find what you are bad at and work it! Since my deadlift day
doesnt have any upper back work, I usually do about four back movements on my bench day.
Some of my favorite accessory movements include:
When doing my accessory work, I will usually do one to two exercises for chest, two to three exercises for
shoulders, and three to four exercises for back.
Fourth training dayLockout work and additional accessory:
Since I dont do a lot of accessory work after my bench and dead lift days, I add most of the accessory work
onto this day since Im usually pretty beat and am usually at the gym for over two hours each time. This
allows me to get in and out of the gym in a timely fashion and allows more quality accessory work.
Rick always stressed lockout work for bench. Some of the bench-only guys would be in their shirts twice a
weekonce on bench day and the other on lockout day. For me, it causes too much stress and my weights go
down, so I dont usually shirt up on my lockout day.
I will usually pick out a movement that works on the lockout first. On many weeks, we are doing some form
of close-grip bench press (CGBP). There are a lot of different variations you can do with this movement. You
can do them to your chest, to boards, against bands, reverse bands, with chains, against bands with boards,
reverse bands with boards, or with boards and chains. You can also vary the grip you are usingthree fingers
in from your regular bench grip to shoulder width.
I will usually do three to five reps and three to five working sets. You want to keep these pretty easy and fast
as this is not a main movementit is an accessory day.
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Next, I will usually do something like weighted dips. I prefer doing compound movements that hit the majority
of the muscles Im training that day. Thus, since dips hit chest, shoulders, and triceps, its a very good lift. I do
three sets of eight reps for weighted dips and try to increase the weight a little bit each week.
Next, I would move on to standing dumbbell shoulder press or the military press. I would usually do three
sets of five to eight reps. My next movement would be a rear delt movement, like the reverse fly machine or
reverse dumbbell flyes. I do three sets of eight reps on these.
After my shoulder movements, I move on to back. I like to do weighted pull-ups or some sort of row first. If I
do pull-ups, I try to do at least 30 reps total. Depending on the weight, I may do six sets of five or four sets
of eight. It doesnt matter; I just go for 30 reps total. If Im doing a rowing movement, I do three sets of five.
Next, I will usually do pulldowns supersetted with face pulls. Pull downs are three sets of eight, and face
pulls are three sets of twelve.
As you can tell, this day is not as structured as the other days; however, since its an accessory day, a lot of
it is determined by how you feel. If you are feeling really run down, then you will want to do the lower end of
weights and sets. If you are feeling good, you can push it a little.
The best piece of advice that I can give anyone who has started lifting, has been lifting, or is thinking about
lifting is this:
Stay consistent. That is the hardest thing to do, in my opinion. Whether its lifting, dieting, sleeping, or
stretching, all of it needs to be consistent. Set a reasonable goal and get it done. Its great to have long-term
goals and to dream big, but in this sport that usually takes a lot of time. So setting short-term goals is going
to keep the progress steady and the discouragement at a minimum!
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The NFL combine and numerous pro days punctuate the dreadfully long hockey and basketball
seasons and provide us with the glimmer of gridiron we desperately needfollowing the hangover
of bowls, bandwidth burdening fantasy football leagues, and heated bar side debates. The NFL
combine and pro days, specifically the battery of performance indicator tests, reinvigorates the
training spirits of weekend warriors that seemingly froze over during the barren and frigid winter
months. Legions of meatheads, hailing from every training sect and athletic background imaginable, undeservingly attempt to hold themselves to the standards of college footballs elite. Sometimes curiosity and male bravado temporarily encroach on our training focus, forcing many of us
to surrender to the question of where wed stand among NFL prospects. One test, in particular, has
had a mystifying stranglehold on meatheads and strength training brethrenthe 225-pound bench
press test.
Some coaches swear by it. John Lott, the very animated Arizona Cardinals strength coach and
unofficial combine bench press cheerleader, feels that if a player performs well on the test, then
its evident that they busted their ass preparing for itexemplifying the requisite accountability and
dedication it takes to become a professional football player. Some feel that the test is a measure
of unearthing shoulder health issues. Others denounce it, questioning its validity and correlation
to on-field performance. A number of the all-time top performers in the 225-pound bench press
didnt even crack a game day roster, and those that did didnt necessarily enjoy noteworthy careers.
Either way, its a test thats going to be cemented in football combines and showcases for a while,
so all of the football players reading: You better get damn good at it. Fair or not, your athletic, academic, and financial future will unnecessarily hinge on tests to measure your speed, agility, power,
and in the case of the 225-pound bench press, muscular endurance even if you have some
electrifying game tape and an impressive rsum.
The 225-pound Bench Press
Whether your goal is to have a bronze bust in Canton or to get enshrined into the Commercial Gym
Meathead Hall of Fame, you better possess a workable foundation of strength and a rock solid
technique on the bench press. If you cant bench 225 pounds for a single, you might want to honein on improving your limit strength. Moreover, if you register fewer than 10 reps of 225 pounds, or
cant perform a one-rep maximum with 300 pounds, you should invest in getting stronger before
you worry about tackling 225 pounds for more reps. These numbers may appear as if they were
plucked out of the sky; however, they represent numbers of which a majority of dedicated lifters
and football players should be capable. Although research indicates that local muscular endurance
does not correlate well to one-rep maxes in trained subjects (2), it should be noted that this holds
true when repetitions are performed below 75% of 1RM.
Muscular Endurance
Again, the 225-pound bench press is a test of muscular endurance. Muscular endurance is defined
as the ability of a muscle or muscle group to sustain a specific force of power output. A persons
muscular endurance is determined by a constellation of factors which include: limitor maximal
strength, muscle mass, muscle physiological cross-sectional area, muscle fiber type distribution,
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innervation and neural drive, mitochondrial and capillary density, contractile protein content, muscular force production, and subsequent power output. Lactate production and subsequent clearance rates also influence muscular endurance, as does hydrogen ion accumulation and buffering
capacity. Also, a persons unique system of leverages also impacts muscular endurance. Longer
levers require a more forceful contraction to generate more torque than the opposing torque to
overcome the resistance. This is why longer armed lifters tend to adopt a moderate- to competitionwidth grip when they perform pressing exercises.
Repeated dynamic muscle contractions, such as a prolonged set of 225-pound bench repetitions,
are fueled by ATP. The longer the set, the more ATP is used. Individuals with a max bench press hovering around 225 pounds may only tap into their instantly usable phosphate compounds, whereas
lifters who are capable of multiple repetitions are generating ATP through glycolyctic pathways. As
the sets become longer, there are considerable contributions from the oxidative energy system,
which is a commonly overlooked factor in 225-pound bench press performance. As the bouts of
work lengthen and/or the rest intervals shorten, reliance on the oxidative energy system grows as
it is providing the muscles working dynamically (agonists) and statically (stabilizers) oxygenated
blood. The stabilizers are also working hard to provide the body with the rigidity it needs to stay
locked on the bench and the heels on the floor, while also maintaining full hip extensionthus,
preventing energy leaks and compensatory movements which might precipitate injury. So, if you
dream of hoisting 225 pounds in sets of 30 or 40, your cardiorespiratory fitness better match your
level of strength.
Pressing Matters
Inherently critical to bench press performance are scapulae positioning, torso rigidity, glenohumeral
joint angulation, leg drive, grip, and the ability to control your breath.
Scapulae Positioning
The scapulae or scapulothoracic joints, are freely movable, highly mobile joints. Its movement and
stability is achieved through numerous muscles that attach to the shoulder blades, which include
the upper, middle, and lower trapezius; levator scapulae; and the superior and inferior aspects of
the serratus anterior muscles. These muscles must work in unison to reduce excessive movement
from occurring at the shoulder blades. However, the bench provides artificial scapular stability
by compressing the scapulae, pinning it against the posterior thorax. In spite of these compressive forces, the scapulae retract during the eccentric and protract during the concentric. A lack of
control during the eccentric, along with excessive protraction during the lift, may increase the likelihood of injurywhich is why the upper back should remain tight. Coaches advocate screwing your
shoulder blades down and into the bench since this maximizes upper body stability and minimizes
the chances of shoulder injuries.
Torso Rigidity
The torso should also be kept tight. Dont coil up too tight during a set of max reps, otherwise your
stabilizer muscles, which include the upper back, lats, and erectors, will fatigue quickly. Instead,
127 | Programs That Work 2
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gradually tighten the muscles of the upper back as the set wears on. This will help you derive the
necessary stability to complete the set. The lower back should remain slightly arched, with the butt
making contact with the bench at all times. If the hips rise from the bench, the rep wont count or
the set may be terminated by the counter.
GH Joint Positioning
Glenohumeral joint positioning and movement of the humerus is impacted by scapular stability
and torso rigidity. Ideally, the arms should not stray too far from the torso. Research has indicated
that staying between 50 and 70 degrees of shoulder abduction during the lift will maximize performance by proportionately recruiting the agonists involved during the movement. It will also help
ward off shoulder injuries precipitated by instability, such as clavicular osteolytis, pectoralis major
ruptures, and subacromial impingement, which are typically experienced as the arms approach
90 degrees of abduction. Longer limbed lifters can venture into greater amounts of abduction; however, it must be accompanied by scapular stability and torso rigidity at all times.
Leg Drive
Leg drive is also immensely critical. The heels should be firmly planted on the floor and placed
slightly behind the back of the knees. The knees should be maintained at hip width, which will get
the glutes to fire and help keep the hips extended. As fatigue begins to set in, rely more on leg
drive, initiating it by digging the heels into the ground more and more as you start to lose steam.
The final few reps will require the most leg drive.
Grip
Establish a firm grip once you start the set. Dont try to crush the bar as if youre performing
a maximal attempt. As your power output begins to wane, its imperative that you tighten your
grip. Tightening your grip will enhance neural drive and irradiate a slew of muscles, including the
muscles that dynamically stabilize the rotator cuff and further engage the lats. You should begin
progressively tightening your grip once youve eclipsed 75% of your number of goal reps. At this
point, you should add either lateral forces on the bar (if your chest begins or tire) or tug on the bar
inwardly (if your triceps start to burn).
Breath
The way you respire will also have implications on your bench press performance. Become efficient
with your breaths. Inhaling too deeply or minimally will greatly affect you, especially as the reps
add up. Control your breathinhale as you bring the bar to your chest and begin exhaling as you
pop the bar off your chest. As fatigue starts setting in, begin to treat the final few repetitions as if
they were maximal attempts. Bigger breaths will engage the intrinsic and extrinsic core muscles,
bolstering torso rigidity and allowing the transfer of energy initiated by the leg drive to travel
through the kinetic chain without disruption. Employing this practice will prevent energy leaks and
reduce the chances of lower back injuries.
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Week 1
Day 1
A1) Barbell Bench Press (divide max reps by
three sets)
WEIGHT
SETS
REPS
225
75
AMRAP
Variable
15
Variable
Day 2
A1) Barbell Bench Press (perform 80% of the
number of reps completed with 225 lbs on day
one in three sets)
WEIGHT
SETS
REPS
250
1:00
TIME
REST
During Stretch
:15
1:00
65
20
1:00
Variable
Day 3
A1) Three-Board Bench Press (halve the reps
performed with 225 lbs and divide them over
8 sets)
WEIGHT
SETS
REPS
315
135
10
80
10
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During Stretch
100
REST
:15
TIME
Variable
100
TIME
REST
2:30
2:00
1:30
100
Week 2
Day 1
A1) Barbell Bench Press (divide max reps by three
sets)
WEIGHT
SETS
REPS
230
80
AMRAP
Variable
16
Variable
Day 2
A1) Barbell Bench Press (perform 80% of the number
of reps completed with 230 lbs on day one in three
sets)
WEIGHT
SETS
REPS
260
REST
During
Stretch
1:00
20
1:00
3
Variable
Day 3
A1) Three-Board Bench Press (halve the reps performed with 250 lbs and divide them over 7 sets)
WEIGHT
SETS
REPS
325
155
10
85
10
TIME
:15
1:00
110
3
70
REST
During
Stretch
:15
TIME
Variable
110
TIME
REST
2:30
2:00
1:30
110
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Week 3
Day 1
A1) Barbell Bench Press (divide max reps by three
sets)
WEIGHT
SETS
REPS
235
80
AMRAP
Variable
17
Variable
Day 2
A1) Barbell Bench Press (perform 80% of the number
of reps completed with 235 lbs on day one in three
sets)
WEIGHT
SETS
REPS
270
REST
During
Stretch
1:00
22
1:00
3
Variable
Day 3
A1) Three-Board Bench Press (halve the reps performed with 270 lbs and divide them over 6 sets)
WEIGHT
SETS
REPS
335
175
10
90
10
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TIME
:15
1:10
120
3
70
REST
During
Stretch
:15
TIME
Variable
120
TIME
REST
2:30
2:00
1:30
120
Week 4
Day 1
A1) Barbell Bench Press (divide max reps by three sets)
WEIGHT
SETS
REPS
240
80
AMRAP
Variable
18
Variable
Day 2
A1) Barbell Bench Press (perform 80% of the number of
reps completed with 235 lbs on day one in three sets)
WEIGHT
SETS
REPS
280
REST
During
Stretch
1:00
24
1:00
3
Variable
Day 3
A1) Three-Board Bench Press (halve the reps performed with 280 lbs and divide them over 5 sets)
WEIGHT
SETS
REPS
345
185
95
10
TIME
:15
1:20
130
3
70
REST
During
Stretch
:15
TIME
Variable
130
TIME
REST
2:30
2:00
1:30
130
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Week 5
Day 1
A1) Barbell Bench Press (divide max reps by two
sets)
WEIGHT
SETS
REPS
245
80
AMRAP
Variable
20
Variable
Day 2
A1) Barbell Bench Press Eccentrics (match two set on
Day One total number in as few sets as possible)
WEIGHT
SETS
REPS
245
REST
During
Stretch
1:00
AMRAP
1:00
2
Variable
Day 3
A1) Dead Bench Press off pins (halve the number of
reps performed on Day Two, distributing them over 8
sets)
WEIGHT
SETS
REPS
315
205
100
10
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TIME
:15
1:30
140
3
Variable
REST
During
Stretch
:15
TIME
Variable
140
TIME
REST
2:30
2:00
1:30
140
Week 6
Day 1
A1) Barbell Bench Press (divide max reps by two
sets)
WEIGHT
SETS
REPS
245
80
AMRAP
Variable
20
Variable
Day 2
A1) Barbell Bench Press Eccentrics (match two sets
of Day Ones total number in as few sets as possible)
WEIGHT
SETS
REPS
245
REST
During
Stretch
1:00
AMRAP
1:00
2
Variable
Day 3
A1) Dead Bench Press off pins (halve the number of
reps performed on Day Two, distributing them over 7
sets)
WEIGHT
SETS
REPS
325
225
100
10
TIME
:15
1:30
150
3
Variable
REST
During
Stretch
:15
TIME
Variable
150
TIME
REST
2:30
2:00
1:30
150
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Week 7
Day 1
A1) Barbell Bench Press (perform as many repetitions
within a three-minute period)
WEIGHT
SETS
REPS
245
65
12
Variable
20
Variable
Day 2
A1) Barbell Bench Press Cluster (perform as many
sets of ten within a three minute period)
WEIGHT
SETS
REPS
245
TIME
3:00
REST
During
Stretch
:15
1:00
AMRAP
Variable
Day 3
A1) Dead Bench Press off pins (reduce the number of
sets performed from 7 to 6 and increase load)
WEIGHT
SETS
REPS
335
245
100
10
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1:30
1:00
B2) Horizontal Row with Descending Cluster Isometrics (each Cluster Iso is one rep)
12-second Iso, 11-second Iso, 10-second Iso, 9-second Iso
1:30
160
3
Variable
REST
During
Stretch
:15
TIME
3:00
Variable
160
TIME
REST
2:30
2:00
1:30
160
Week 8:
Retest Perform as many Barbell Bench Presses with 225 pounds as possible.
So there you have ita program to get better at benching 225 pounds. If youre a college football player, it might work wonders for you in impressing your coach or scouts. However, if youre a
washed-up meathead, youll be hailed as commercial gym royalty and seek solace in the fact that
you could bench with college footballs best.
References
1. Brennecke A, Guimaraes TM, Leone R, et al. Neuromuscular activity during bench press
exercise performed with and without the preexhaustion method. J Strength Cond Res.
2009;23:1933-1940.
2. Desgorces FD, Berthelot G, Dietrich G, et al. Local muscular endurance and prediction of
1 rep maximum for bench in 4 athletic populations. J Strength Cond Res. 2010;24:394400.
3. Fioranelli D, Lee CM. The influence of bar diameter on neuromuscular strength and
activation: inferences from an isometric unilateral bench press. J Strength Cond Res.
2008;22:661-666.
4. Ratamess NA, Faigenbaum AD, Mangine GT, et al. Acute muscular strength assessment
using free weight bars of different thickness. J Strength Cond Res. 2007;21:240-244.
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We all have our weaknesses. And as athletes, we must make a choice to either attack them and get better
or be satisfied with ourselves and our failures. After 18 years of hard training, I must admit that every once
in a while I will go through a period of being satisfied with failures. However, this is generally followed by
attacking them head on. The method of attack is one of the most important pieces of the Progress Puzzle,
and it is most often the area where people go completely wrong.
Every time someone comes to me seeking out some advice, it seems as if they always end up saying, I just
took a little time off of it for some extra recovery because Im pretty sure I was over trained and At that
point, I just tune them out and start making judgment calls on their testicular fortitude. But Im not immune!
Not too long ago Matt Ladewski called me out and said, Sounds like you are just satisfied with having a very
poor press He said it straight, and it is what friends say to friends when they need to hear it.
So, you have a weakness. What do you do? We cant go back to the Good Bro-ly Internet Guru advice of
Take some time off and come back to it later. You are probably just over-trained and burned out! Not only
does that attitude kill insane brain cells, but it also kills the GOOD ONES! Not the crazy ones that we need
to deadlift bigand with deadlifting you only need a couple of brain cells, and they need to be mentally
unstable anywaybut the good ones that we need to put pounds onto our bench press.
Let me take you back a bit though. Most of you know me and know that my sole responsibility in life is to
take care of my son. If I get through the day without cutting off my daddy parts, and my son gets to bed at
night safely, Ive done my job! Most days it is a TOUGH JOB! If you have ever raised a child (especially if you
are a stay at home Trophy Husband), then you will know that one of the biggest issues that you may have is
what do I do with the kid all day long?!?! When the weather is nice, we go to parks, the playground, the
beach, etc. But what do you do with a two, three, or four-year-old when it is pouring down rain or winter
outside? Well, we can watch cartoons but a man can only watch Thomas The Tank Engine so many hundred
times before he has a nervous breakdown. A man can only watch Sponge Bob Square Pants for so many
minutes before someone else gets hurt. Ill have to admit that I was a little skeptical when my Best Man (my
sons God Father) suggested The Simpsons, but I must admit that it is a wise choice. Few bad words, not
much violence, a good bit of humor, and something that I can enjoy too! And if you spend hours watching
every episode of every season (EVER) with your child sitting in your lap, you can actually teach your child the
lessons that Bart/Homer learned and make it Men-ducational.
So, there I was: smack dab in the middle of a Simpsons marathon with my son, and Homer has just
gotten a new job in Cypress Creek. Bart sits in his new classroom making fart noises with his armpit and is
immediately the coolest kid in the room. Yet, as soon as the teacher asks him to read cursive handwriting,
everyone quickly learns that he does not have the skills to be on par with the rest of the class. He has a
weakness. So what did they do? They moved him to a remedial environment they called The Get A Leg Up
Program. Sure enough, the teacher walks to the front of the classroom and says, Okay, now everyone take
out your safety pencil and a circle of paper. Now, this week, I hope that we can finish our work on the letter
A. At this point, Bart inserts his one point of genius that comes out within every episode by saying, Let me
get this straight. We are behind the rest of our class, and we are going to catch up to them by going SLOWER
than they are? That little nugget right there should impact you just as much as anything else you have read
for a long time.
Years ago, I talked to Jon Anderson on the telephone. (If you dont know who he is, he was a Pro Strongman
from the USA who could win a strongman show and also a bodybuilding show in the same month. Absolutely
insane). Id talked to friends that had trained with him before, and they all said that his training methods
were insane. His work ethic: insane! They said that he would always go first and last on every single
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eventjust to make sure that he did more than everyone else out there in training. During our hour-long
conversation on the phone, he made it very clear that there was no fix for my press or for anyone elses
weakness. His one statement said it allthe one I can still hear coming through the ear piece, with his deep,
raspy voice that sounded like every half sentence took a monster effort just to get out of his mouth: Clint,
if you want to be like all of the guys above you, then you have to do what they are doing just more of it!
There was no hidden meaning behind what he was saying.
If you want to press big, you have to press morenot less. More often, more reps, more times, more intensity,
and more intelligently. How can I give advice on this when my best ever shirted bench press in a two-ply
shirt and is in the mid 460s? And my best ever Axle Clean and Press is 331 pounds? Because not long ago
I couldnt bench press 400 pounds in a shirt. A year ago, I couldnt clean and pres 220 pounds. Ive made
progress despite every injury and limitation that I have, and I think that speaks a decent amount about my
knowledge on what it takes to at least get stronger.
One of the things that I have my clients do, and they love to hate me for it, is to greatly increase their
volumeespecially on their press. We can do this a variety of ways. For instance, you can add in a bench
press shirt; work through a series of board presses; incorporate many different Sling Shot variations; and
practice strict press, push press, jerks, etc. And this works. What is the downside? They are core movements
that can also beat the heck out of you, and you cant do them with the frequency needed to make progress.
So what do I suggest? Dumbbell Floor Presses. But not just any Dumbbell Floor Presses. I suggest you do
them with at least a pair of Fat Gripz, if not Fat Gripz Extreme. The Fat Gripz take a ton of stress off of your
wrists, bicep tendons, elbows, pec tendons, and shoulders. One of the keys to doing the Dumbbell Floor
Press is that when your elbows are on the floor, your palms are facing you, and when you are at lockout
position, you rotate your hands/elbows into a normal bench press position. This will fry your triceps!
So how do we set up a program, and on what day do we do this magical exercise?
ALL OF THEM!
It takes some intelligence to monitor volume and intensity, as well as recovery. It also takes some acceptance
of the fact that you might not put up huge weights in the first couple of weeks during your training sessions.
However, it doesnt take rocket science to figure out the principle of the Progress Puzzle.
Week 1:
Dumbbell Floor Press: 4 sets of 25 reps with 20-25 pounds (dumbbells), pre-training every
session
Week 2:
Dumbbell Floor Press:4 sets of 25 with 20-25 pounds, pre- and post-training every session
Week 3:
Dumbbell Floor Press:3 sets of 15 reps with 45-55 pounds, pre- and post-training
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Week 4:
Dumbbell Floor Press:2 sets of 10 reps with 65-75 pounds, pre- and post-training
These should be nearing or at failure on each of these sets. Attempt to set PRs every session.
Week 5:
None
OR post-training Only
OR if the program was working well for youwash, rinse, and repeat!
Notes
Take note that you dont need much time to complete these sets. I normally rest less than one minute
between sets. For the first two weeks, Ill only rest about 30 seconds at best. The weights that Ive listed are
for someone that can press very similarly to myself. I have quite a few clients who know my program and
also watch me do these in my training. They purposely decide that they are going to be stronger than I am,
so they use heavier weights than I do. I welcome and encourage it! If you can do your 4 sets of 25 reps with
the 40s with little rest between sets DO IT! If you can rep out the 100s (or better) on your sets of 10 to
failure DO IT AND LET ME KNOW!
What do I mean by EVERY SESSION? Just upper body and pressing sessions, right? Wrong! If you train four
times per week, then do this four times per week! Do this before you squat, before you deadlift, before your
Strongman Events, before your Axle Press, and before your cup of coffee if you decide that you are tired of
having a weak press. Get them done and do them often!
Increase the volume! You will get sore and you will recover. Most of my clients hate me during the first two
weeks. However, at the end of week four I will ask, Are you feeling beat up? How are you liking the triceps
volume? Ready to take a break? And they always reply, I could use one or two training sessions off of
them but not only am I making such good progress by doing them, but they are also getting me warmed up
better to bench than whatever I was doing!
So there you have it: Increase Your Volume to solve the Progress Puzzle!
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Here is a glimpse into the training cycle I used to bring my squat from 200 pounds to 220 pounds, my
bench from 95 pounds to 110 pounds, and my deadlift from 214 pounds to 240 pounds. Unfortunately, for
the meet following this prep, I had a cut go very wrong and the gains were not realized on the platform. With
that being said, I still felt like this cycle worked very well, and I will be revisiting it again in the near future.
I created this program because I felt that I was (1) lacking confidence under heavy weights, (2) struggling
out of the hole on squats when the box was removed, and (3) lacking strength off my chest in my benches.
Thus, to correct these problem areas I: (1) added a reverse mini band single after all max effort liftsto give
my CNS a small overload without the band tension being too extreme to make hitting the weight unrealistic
without the mini band, and (2 and 3) added back down pause squats and bench work on max effort days
to work on building strength out of the hole and off the chest. I should also add that the assistance work
listed is reflective of MY weak points, so Im going to assume that yours and mine are not the same. So, as
you read this, feel free to change out any assistance that does not serve to build your weakness and replace
it with something that does. Also, it should be noted that my goal was to minimize muscle gains in this cycle
and maximize strength to allow me to drop down to the 97-pound weight class. So, if your goal is to gain
muscle, I would change the rep ranges on the assistance work to the 8-12 range. In addition, I only rotated
assistance work every six weeks because I find that if I spend time progressively overloading my assistance
work, I develop the best strength gains. However, if you are the kind of person who needs to rotate assistance
work more often, then by all means do! Also, since this tends to be a very demanding cycle, I would suggest
that you use contrast showers each night when you get home consisting of five rounds of a one-minute hot
shower followed by a 30-second ice cold shower. This was something that really helped me recover. Finally, I
want to note that my ability to adapt to volume tends to be higher than most. If you are a volume-sensitive
person, it may be better for you to either cut out a set of the assistance work or cut out an entire exercise.
If you decide this is something you want to try and are confused about an exercise or anything else, feel free
to shoot me an email and I will help you out!
12 week training cycle
Before I start, I will list the warm ups I do on upper and lower days. This might be too much for some of
you, so this is by no means what I think you need to do, but rather what works for me. I use the warm up to
throw in some volume for my weak points. Also, I do not do mobility work beforehand because I do a TON of
stretching and mobility in my free time. It is very rare that I am tight, and by a lot Im talking upwards of nine
hours of yoga a week (insert ridicule here).
Upper warm up
3x10 lat pulldowns
3x20 triceps pushdowns
3x20 scap push-ups
3x20 band pull aparts
Lower warm up
3x20 Terminal Knee Extensions (TKEs) against average band or 3x10 SL squats
3x10 low box squats with mini band around knees
3x10 back extension into GHR
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Week 4
Week 5
Week 6
Week 7
Week 8
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Sled drags backwards, forwards, and sideways with a platecontinuous for 20 minutes
Abs
Week 9
Week 10
Week 11
Squats into parallel chain: 9x2x60%
Straight weight speed pulls 5x1x60
Sled drags backwards, forwards, and sideways with a platecontinuous for 20 minutes (I kept
this in to help me make weight, but if you dont need to, I would pull this out this week)
Abs
Week 12
Meet weekwork on mobility
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Week 3
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Week 4
Week 5
Week 6
Week 7
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Week 8
Week 9
Week 10
Week 11
Week 12
Meet week
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Week 1
One-rep max squat into chains below parallel, then rev mini band single 10 pounds heavier, then
3x3 back down set with a three-second pause in the hole
SL leg press 4x5
Heavy GHR 3x6
Reverse hyper 2x20
Heavy sled drags 20 feet backwards and forwards x 6 trips
Abs
Week 2
One-rep max ultra wide squat, then rev mini band single 10 pounds heavier, then 3x3 back
down set with a three-second pause in the hole
SL leg press 4x5
Heavy GHR 3x6
Reverse hyper 2x20
Heavy sled drags 20 feet backwards and forwards x 6 trips
Abs
Week 3
One-rep max rev band deadlift against monster bands in competition stance, then back down
sets without monster bands of 3x3
SL leg press 4x5
Heavy GHR 3x6
Reverse hyper 2x20
Heavy sled drags 20 feet backwards and forwards x 6 trips
Abs
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Week 4
One-rep max concentric Anderson front squat up to RPE 7Deload week (Using the concentric
lift for max effort allows you to deload the body and the nervous system, but it still allows you to
hit heavy weights since concentric is less damaging to the body).
Reverse hyper 2x20
Heavy sled drags 20feet backwards and forwards x 6 trips
Abs
Week 5
One-rep max front squat, then rev mini band single 10 pounds heavier, then 3x3 back down set
with a three-second pause in the hole
SL leg press 4x5
Heavy GHR 3x6
Reverse hyper 2x20
Heavy sled drags 20 feet backwards and forwards x 6 trips
Abs
Week 6
One-rep max rev mini band squat, then rev monster band single 10 pounds heavier, then 3x3
back down set with a three-second pause in the hole and no bands
SL leg press 4x5
Heavy GHR 3x6
Reverse hyper 2x20
Heavy sled drags 20 feet backwards and forwards x 6 trips
Abs
Week 7
One-rep max Olympic squat, then rev mini band single 10 pounds heavier, then 3x3 back down
set with a three-second pause in the hole
Ultra wide belt squat on pit shark 4x5 (If you dont have a belt squat, just go leg press ultra wide).
Explosive GHR 3x6 (For the eccentric part, you hold a med ball and when you get to parallel, you
drop the ball and fire up un-weighted. Your partner throws you the med ball, and you repeat).
Reverse hyper 2x20
Heavy sled drags 20 feet backwards and forwards x 6 trips
Abs
Week 8
One-rep max concentric Anderson back squat from pins or chains up to RPE 7
Ultra wide belt squat on pit shark 2x20
Reverse hyper 2x20
149 | Programs That Work 2
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Abs
Week 9
One-rep max deadlift competition stance up to RPE 9, then rev monster band single 10 pounds
heavier
Ultra wide belt squat on pit shark 4x5
Explosive GHR 3x6
Reverse hyper 2x20
Heavy sled drags 20 feet backwards and forwards x 6 trips
Abs
Week 10
Week 11
Squat up to opener, mini rev band second attempt
Explosive GHR 3x6
Abs
Week 12
Meet week
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Three-rep max top of the head concentric barbell military press seated (Deload week)
50 reps total pull-ups (neutral grip, chins, and regular pull-ups)
3x6 Kb extensions paused at head
Abs
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Week 5
One-rep max close-grip bench, paused, then rev mini band set 10 pounds heavier, then 3x5
three-second paused back down set
2x5 close-grip bench
50 reps total pull-ups (neutral grip, chins, and regular pull-ups)
3x6 Kb extensions paused at head
3x6 heavy cable seated row with isometric hold at chest
Abs
Week 6
One-rep max competition grip decline bench, paused, then rev mini band set 10 pounds heavier,
then 3x5 three-second paused back down set
2x5 close-grip bench
50 reps total pull-ups (neutral grip, chins, and regular pull-ups)
3x6 Kb extensions paused at head
3x6 heavy cable seated row with isometric hold at chest
Abs
Week 7
One-rep max competition grip incline bench, paused, then rev mini band set 10 pounds heavier,
then 3x5 three-second paused back down set
50 reps total pull-ups (neutral grip, chins, and regular pull-ups)
3x6 db extensions with pause at head
3x6 chest supported row
Abs
Week 8
Week 9
One-rep max floor press, then rev mini band set 10 pounds heavier, then 3x5 three-second
paused back down set
50 reps total pull-ups (neutral grip, chins, and regular pull-ups)
3x6 db extensions with pause at head
3x6 chest supported row
Abs
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Week 10
Week 11
Week 12
Meet week
Overall, this training cycle is the one that I have found to be the most successful for myself as a raw lifter.
However, everyone is different and if you choose to follow this program, let it be a loose guidelinenot the
end all be all. At the end of the day, when undergoing a training program, the most important thing is to
listen to your body and adapt the program to what your body is telling you it needs. That means, if its feeling
burned-out, please back off! Overall, best of luck and I wish you many PRs at the end of these 12 weeks!
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This program is divided into two training phases, which can vary in length. At minimum, the program should
take 12 weeks to complete
Phase IThe Power of 10
During this phase you establish proper movement patterns with your fighter for pressing, pulling, squatting,
and hinging. This phase is the foundation for all training and teaches the fighter the basics in weight training
and how it will apply to MMA. During this phase no power movements are utilized; the goal is entirely
strength in the selected compound movements. The periodization during the strength phase is one of
progressive overload. The sets and reps do not change. When one has made sufficient progress in the Prime
10 movements and strength has increased, then he/she can enter Phase II of the training. At minimum,
Phase I should be eight weeks in length.
Phase II (6-12 weeks)Developing Power
Phase II will typically last four to eight weeks. Phase II workouts always begin with a power movement,
followed by heavy strength movements, followed by loaded bodyweight. Phase II training movements are
designed to be cycled, with new exercise variations introduced every four to six weeks.
Example for power: barbell jump shrug > barbell high pull > barbell power clean > power snatch.
Example for strength: deadlift > snatch grip deadlift > deficit deadlift.
For BW movements: suspended pushup > pushups with chains > Weighted suspended Pushup.
As the fighter grows stronger, the rep schemes would also be periodized as well, depending on the length of
the training cycle.
Power
Strength
Bodyweight
Week 1
Week 2
Week 3
Week 4
4x4
4x6-8
3xAMAP
5x4
5x5-7
4x Straight sets
6x3
4x5-7
3x Ascending set
10x2
3x4-6
3xAMAP + weight
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2. DipThis is purely anecdotal, but I have never seen a big bencher that was a big puncher. Barring
a few very notable exceptions, barbell flat bench pressing is not, in my opinion, the most effective
pressing movement a fighter can be doing. Dips, preferably done on rings, allow for much more
natural movement of the scapula and the connection of the lats to the triceps and pec minor
three muscles that play a big role in striking mechanics. Done properly, they strengthen the chest,
arms, and shoulders, and are far more shoulder friendly than heavy pressing. While I will utilize
various dumbbell and kettlebell pressing variations, dips are always my go-to pressing exercise for
fighters. At a minimum, a fighter must be able to do multiple 20-rep sets of dips before adding
weight.
3. Pull-upsThese have to happen. Doing a weak five or six pull-ups isnt good enough. Every fighter
should be able to execute sets of 12 on command and aim for a long-term of 20 reps. When they
can do 20, then start adding weight. No one that can do 20 pull-ups or reps with BW+50 is going
to have a weak back or grip
4. Waterbury Press/Single Arm Floor press with Hip bridgeI learned this from Chad Waterbury
over a year ago and have been using it ever since. Its basically a single arm floor press done with
a same-side hip bridgevery similar to a get up. Its a fantastic pressing movement that mimics a
punch and builds core and hip strength at the same time. A strong fighter should be able to press
0.5 x BW with both his dominant and non-dominant side.
5. DeadliftThere is no substitute for the deadlift. Ive pulled both conventional and sumo, and I do
not favor one over the other. Its whatever my guy prefers. I do prefer a double overhand grip for as
long as possible, at which point I will allow my fighters to use a mixed grip. The cutoff point I use
is 1.5xBW. At that point, a mixed grip is allowable. As they get stronger, I program in many deadlift
variations that work the grip and yoke, and these are excellent armor building movements to
quote Dan John. The deadlift has carryover to literally EVERYTHING. Youre not getting stronger if you
are not deadlifting.
6. Barbell Hip ThrustI feel this movement can be an enormous game changer. Most fighters have
woefully underdeveloped glutes and hamstrings. The hips are the powerhouses in the kinetic chain
when striking or executing takedowns. Striking power WILL increase if a fighter improves his glute
and hamstring strength. Additionally, powerful hips will strengthen all aspects of his wrestling and
submission game. A strong fighter should be able to thrust 1.5xBW for 10 reps.
7. Kettlebell SwingEvery athlete should be swinging. Kettlebell swings build dynamic hip strength
and power and can be used for all forms of energy systems development. A fighter that cant swing
is leaving power on the table. All fighters should start with 24kg Kettlebells, and a strong fighter
should be able to use a 32kg or 48kg for multiple sets.
8. Inverted RowsHighly underrated, inverted rows work the lats, upper back, biceps, and grip.
Often dismissed as a warm up exercise, inverted rows can be used to effectively build muscle and
strength. A strong fighter should be able to perform 20 consecutive reps with bodyweight. Inverted
rows are easy to recover from and are an excellent tonic exercise for shoulder health as well.
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9. Glute/Ham HyperextensionNot everyone has access to a GHR, but hyperextensions are found
in every gym. A GH Hyper is credited to Bret Contreras, and it is a torso raise performed by
contracting the hamstring and glutes and essentially extending the hips forward into the hyper. It
is NOT a lumbar flexion exercise. The lumbar spine should remain neutral the entire time. A fighter
should be able to perform multiple sets of 20 reps with bodyweight. From there, weight can then
be added.
10. Suspended + weighted push-upsEvery fighter can do push-ups. But can they do them with a
50-pound weight vest? Or how about incline ring push-ups with 25 pounds of chains around his
neck? Advanced push-up variations are a phenomenal way to build upper body strength while
keeping the shoulders healthy, and they are easy to recover from as well.
*Program notes:
You will see that the Phase I workouts put the primary strength exercise third in the workout. This is for a
few reasons: 1) the fighters will initially have poor muscular recruitment. Doing the lighter movements first
allows us to groove technique and be thoroughly warmed up to avoid injury. 2) Intensity wise, it also lets you
grade the workout to protect the fighter from overdoing it. 3) Many fighters have an all-or-nothing attitude
to training. Forcing them to slow down in the beginning is both for the sake of their health and to teach them
that proper training takes time.
ProgressionReps, sets, and weight:
Ascending setIncrease the weight each set. Always start light with the last set being the heaviest set
AMAP (As many as possible)This does not mean grinding/straining out reps or rest-pausing to do more.
Once the athlete begins to grind, the set is over.
L/M/HThis is an ascending set that starts light (50-70%), goes medium (70-85%), and finishes heavy
(85% and above).
Straight setThe same weight is used for all sets.
+ denotes an alternating/superset
PercentagesI do not use percentages in this program for the fact that a novice lifters max will often
increase every week, and it makes the 1RM negligible. For beginners, I simply use a perceived exertion scale
of how heavy was it?ranging from do you think you could get five reps with it? to Can you do at least
three reps with this weight? I dont believe in using 1RM for athletes with beginner levels of strength, and
the lowest I would ever go to test strength would be a three-rep max. Beginners bodies are not sufficiently
conditioned enough to execute a one-rep max without significant risk of injury. Injuring yourself by trying to
deadlift your 1RM of 275 pounds is both retarded and happens all too often in commercial gyms already.
Determining reps for bodyweight exercisesHave the athlete perform a single set of the exercise to failure.
If he can do 20 reps, he can add weight and do the weighted version of the movement. If form breaks down
before 20 reps, then subtract two reps from whatever number he did and thats the number of reps he
should aim for each set.
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Determining Additional weight for Bodyweight exercisesI start with a 20-pound weight vest, regardless of
the fighters size. You could also use chains or a dip belt if you have those available, or even a backpack filled
with plates. Never add weight in more than 10-pound increments. Adding too much weight to BW movements
will quickly stall any progress being made.
Phase I Training (6-8 weeks)
Workout 1GH Hyperextension 3x15-20
+
Kettlebell Swing 3x20-Straight set
Deadlift 5x3-Ascending set
Inverted Rows 4xAMAP
+
Dips 4xAMAP
Workout 2
Suspended Pushups 3xAMAP
+
Single Leg Hip Thrust 3x15/15 each leg
Goblet Squat 6x5-Ascending Sets
Barbell Hip Thrust 4x15, ascending sets
+
Waterbury Floor Press 4x6, ascending sets
Workout 3
Pull-ups 4xAMAP
+
Goblet Squat 4x10-Straight set
Barbell Hip Thrust 5x6-Ascending sets
Weighted Pushup-3x8+ -Straight sets with 8-rep minimum per set and 20-rep maximum.
+
Inverted Rows 3xAMAP
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-What if I want to train four days a week?Please stop with is. Every guy I train is constantly telling me about how beat up, tired, in pain, hurting,
strained, pulled, caffeinated, and under slept they are, but then they still want to work out on their one off
day a week. If you are getting enough sleep, good food, etc., then I am not unopposed to a fourth day of
training. This day four is usually a strongman sort of day with some sled pushes and drags, some tire flips,
some heavy bag tosses etc.
A sample fourth day could look like this:
Sled push with Bodyweight-6 x 25 yards
Sled Rows with BW-6 x 25 yards
Heavy Bag throw 6 x 3
Tire Flip-20 total reps
Farmers walk for distance with sandbag duffel bag
*DO NOT TURN THIS INTO ANOTHER CONDITIONING DAY. Youre doing this stuff to get stronger, not to make
yourself puke.
-Ive got heavy weight sized guys Im training, and I dont feel comfortable with them doing all the
bodyweight stuff. What should I have them do?So basically your guys are too fat to do pull-ups and push-ups is what your saying? They need to lose
body fat then. Ive trained heavyweights that are basically just overweight light heavies. Ive also trained
heavyweights that are just fat heavyweights. There is no excuse for a fighters body fat being higher than
15%. NO FRICKIN EXCUSE. Being fat does not help any athletic quality other than making you slower. If your
guy is overweight, he needs to stop following the Mickey and Wendys diet and shed pounds. Every sized
fighter should be able to execute BW exercises, no matter how big they are. Keep in mind, that a legitimate
heavyweight sized man with an athletic body fat percentage of 12% is rarely going to be larger than 250
poundsbarring him being unusually tall (64 and up) or being built like Alistair Overeem and eating a lot of
horse meat and DecaI mean shark fin soup. Thats a whole other issue though.
-Can I use this program before my next fight?No, no you should not. A pre-fight program should take into account your current level of strength and
conditioning, your overall training volume and particular focuses, and be periodized according to how many
weeks out you are from a fight. Pre-fight training should be optimal, not general.
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Saturday
Bench Press:
20-30 total warm-up reps using PERFECT technique (see videos listed at the end of this program) with
weight under 50%. These sets should all be in the 3-5 rep range.
50% for 9 sets of 3 reps. Three sets will use a close grip (index finger on the smooth part of the bar),
three sets will be with a moderate grip (pinky on the rings), and three sets are wide (forefinger on the
ring).
Flat Dumbbell Presses:
As many warm-ups as you need.
Work up to 2 heavy sets of 8 reps.
Tricep Work:
Do your normal triceps training, but cut the volume in half.
Delt Work:
Do your normal shoulder work, but cut the volume in half.
NOTE: If you cant do this first session, dont worry about it. Just start with the second one.
Wednesday
Close-Grip Incline Press:
Work up to a max set of 3 reps.
Tricep Work:
Do your normal triceps training.
Delt Work:
Do your normal shoulder work.
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Saturday
Bench Press:
20-30 total warm up reps using PERFECT technique with weight under 50%. These sets should all
be in the 3-5 rep range.
50% for 9 sets of 3 reps. Three sets will use a close grip (index finger on the smooth part of the
bar), three sets will be with a moderate grip (pinky on the rings), and three sets are wide (forefinger
on the ring).
Flat Dumbbell Presses:
As many warm-ups as you need.
Work up to a max rep set of 15 reps. Rest five minutes and try to get 15 or more reps with the same weight.
Tricep Work:
Do your normal triceps training, but cut the volume in half.
Delt Work:
Do your normal shoulder work, but cut the volume in half.
Wednesday
Pin Presses:
Using a moderate grip (halfway between what you would consider close and what you would consider wide),
work up to a heavy set of three by using small jumps (20-30 pounds). This heavy set of three should be
done with a weight you could do for five reps on a good day.
Rope Pushdowns:
3 sets of 15-20 repsjust get the blood flowing. This shouldnt be hard at all.
Side Delt Raises:
Use a weight that is 50% of what you would normally use and perform 2 sets of 20 reps.
Saturday
Bench Press:
Perform 5-7 warm up sets with 20% or less, keeping the reps in the 3-5 rep range.
Keep working up using 3 reps until you get to 50%. This should be another 2-3 sets.
At the 50% mark, begin doing singles and working up to a new 5-pound record.
As you near the 90% mark, make sure your second to last set (the last set will be the PR) is not a ballbuster. Think of it as an opener. It should be a weight you can do for a hard triple.
Break your record by 5 pounds. If this goes well, take one more record and call it a day!
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NOTE: This will NOT work if youre an elite or pro lifter, unless you are in meet shape.
The Videos
So you think you can bench series
Dave Tate Teaches the Bench Press at the UGSS
The Six-Week Bench Cure
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Ive been Carb Back- Loading for a year and a half now, and it has helped me maintain my weight class and
get stronger. There are many adjustments that can be made based on an individuals weight, muscle mass,
and goals. Below is a sample week of my meals along with a few mistakes that Ive made along the way.
Sunday- Training and carbs at night
8:00 a.m.
9:30 a.m.
12:00 p.m.
2:30 p.m.
TRAINING- 4:00-6:00 p.m.
6:00 p.m.
6:45 p.m.
9:30 p.m.
Afternoon
TRAINING- 5:00-6:00 p.m.
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Protein shake:
25g protein
5 grams each Leucine/creatine
1/2 cup Greek yogurt
1 tbsp raisins
1 ounce chocolate
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8:00 p.m.
11:45 a.m. (Lunch)
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One of the best training methods/tools that I have come across and have incorporated into my training is the
use of resistance via bands and chains. There are multiple benefits to using resistance tools in your training,
and there are two resistance options from which to choose: resistance bands or chains. Both have very
similar effects, but I wouldnt say that they feel and work the same. Chains just have this badass feeling and
look to themyou feel like a monster with links just hanging. You also add a level of instability to whatever
lift you are doing if you keep the chains swinging freely off the groundan amazing way to build stability
and core strength. When you use bands, you dont get the feeling of instability, but the payoff is that you can
add a sick amount of tension at the top. I will discuss the two reasons why I started, and continue, to use
resistance. These tools have helped take my training to the next level.
Training with resistance is a great way to blow past barriers for many reasons. First, lets start with the
obvious: chains and bands provide accommodating resistance. Your body can use an overloaded amount
of weight because chains/bands are only loaded about half the time. On squat and bench, the weight is at
a maximal level when the lift starts; however, as you descend, the resistance starts to deload, making the
weight on the bar lighter. (For your squat and bench, this is where there is the most strain on your body). As
you press up, the weight increases because the resistance increases. This allows you to work with heavier
weights while keeping a lot of the extra stress off of your joints and body. With deadlifts, you start with little
to no tension. However, as you lift the weights, the bar gets heavier and heavier. This allows you to holdat
lockouta weight that you probably couldnt do from the floor. So, in summation, resistance training allows
you to work with heavier weights than you are accustomed, making you strong(er).
The reason I started working with chains and bands had nothing to do with the actual purpose of using
these tools. It was totally a mental thing. Training with chains looked badass. Simple as that. If you feel like
a monster, you will train like a monster. Chains actually kept me in powerlifting. When I started powerlifting,
I was still a bodybuilder, devoting half of the year to each sport. When it came time to train for powerlifting
again, I was hitting walls and getting extremely frustrating. I kept focusing on numbers and numbers and
numbers until I was sick of lifting and wanted to give up on powerlifting altogether. You are always going
to have off daysdays when youre not able to lift the weights you should be lifting. However, I hit walls
and could not break them down. I was at my wits end, and I actually decided to just bodybuild. The thing
that saved me was a five-hour trip to Minot to train with my initial powerlifting motivator, Bob Bruner. Bob
was deadlifting with chains. It was the most badass looking thing I had ever seen! It just called out to me,
screamed at me: you have to do this. I hit a deadlifting session with chains, and I was hooked and back on
the road to powerlifting. The reason why this spoke to me was simple: With resistance training, you never
actually know how much weight is on the bar. I started focusing less on the weight and more on just going
to the gym and training my ass off. I dedicated an entire month to using strictly chains on all three lifts. After
that month, I went back to straight weight and BOOM! I was moving heavier weight and hitting PRs left and
right. Chains saved my powerlifting future. This was, and still is, the reason I use resistance. I use bands as
well, but chains are by far my favorite. If it looks badass, I will train like a badass. Also, since I never really
know the exact weight on the bar, I get to simply focus on training as hard as I canuntil the bottom falls
out.
There are so many ways, both physically and mentally, that resistance training can benefit your training,
both raw and equipped. It allows you to train with weights that you normally couldnt handle. Additionally, it
still allows your body to stay healthy by releasing much of the tension in the hole of your lifts. Train heavier,
harder, more confidently, AND stay healthy.
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Background
For the past couple years, I have set up and followed an off-season deadlift cycle. I found that this helped
give my training more structure and direction. Without a meet on the horizon, it was hard to get motivated
to make progress, or even just to get in a decent deadlift session at times. This wasnt really the case with
the squat or bench. I guess the deadlift is just not as fun to train for me, but it definitely can be once I have
direction and start to see progress. I have tweaked this routing each time I have followed it, and modified the
assistance to suit my needs as I see them.
The Plan
My focus on the deadlift during the off-season has always been raw strength. I am fortunate to get a lot out
of my gear on the deadlift. So, I reason that gains in raw strength will benefit my pull once meet preparation
comes around. So, then I throw the gear back on. Therefore, this program is all raw. The basic premise of the
plan is simple: I set up a 10-week periodized plan for full range deadlifts. I also pick two second movements
that I aim to increase as well.
Full Range Work
Put some thought into whether you want to pull conventional or sumo with your full range work. For most of
the time that I have used this template, I pulled the opposite of my competition style (conventional is the
opposite form for me). I like this because it allows me to work on a weak point. Working the opposite style
will place different stress and emphasis on the muscles of the deadlift, which can benefit you when you go
back to your preferred technique. You will also give your CNS a break from the style with which youve been
pulling for a long time. This way, when you enter meet training mode again, your competitive style will be
freshwhich means your body might be more receptive to strength and size gains.
Having said that, I chose to stay with my competitive form (sumo) during my most recent run of this routine.
This is due to the fact that I am trying to switch to a hook grip, and I noticed that the different grip changes
my form. Therefore, I thought it would be a good idea to stay sumo so that I can figure out how to tweak my
form for the new grip, as well as gain practice with the hook grip. I mention this as an example so that you
can see how you need to give thought to the selection of this lift. There is no wrong answer necessarily. Just
think it through and try to use some logic.
Second Movements
Selection of your two second movements should be based on what weak points you want to target. Analyze
video of max attempts or failed attempts to determine what point(s) you struggle with. Seek out input from
other lifters or training partners to see what weak points they can identify. After this process, you may find
that you have a laundry list of weak points. Thats okay! At least it shows that you have plenty of room for
improvement. Based off this list, pick two exercises that will attack your two biggest problems.
It is quite possible that one of your biggest problems is your form. If you find that you are still exhibiting a lot
of form flaws, you may want to make one of your two second movements be light speed deadlifts (50-60%
of 1RM). Try to focus on and practice flawless form on these lifts in order to perfect the movement. Video
your lifting so that you, or other trusted lifters, can scrutinize your technique and suggest aspects to practice/
emphasize.
Here is a list of some assistance exercisesand the weak point they trainin order to help with exercise
selection. This is by no means an absolute list. If you think of one not included below, it is definitely still fair
game.
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Exercise
Elevated Deadlifts (Standing on Block)
Stifflegs
Block/Rack Pulls
Double-Overhand Grip
Romanian Deadlifts
Narrow Stance Squats
Reverse Band Deadlift
Chain Deadlifts
Lockout
The Template
The training template below is based off of training the deadlift one time per week. All percentages are
based off of your one-rep, full range max. Just take a guess at what your one-rep max is when you begin the
program. It doesnt matter what your best-ever attempt was, unless that is what you are capable of lifting,
when you begin the program. Be honest with yourself when you estimate this. Over-assuming your max will
easily screw up this entire cycle. It wouldnt be a bad idea to just low-ball your max a little bit. You will still
get stronger, and you may actually be fresher going into the final weeks of the programwhich could lead to
a great max session at the end.
Each week you will work to your projected full range weight. The set/rep scheme for your warm ups to get
to the projected set is not an exact science. As a general rule, do sets of five for your first couple of sets
and then transition to doubles. If you feel like you need more work, or more of a warm up, you could do an
extra set of five or work more triples on your warm ups instead of doubles. Use your judgment. After the full
range work, roll directly into the selected second movement for the prescribed number of sets and reps. It is
intended to alternate the two second movements every week.
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Week
1
2
3
4
5
6
7
8
9
Full Range DL
2x2
2x2
1X2
1X2
5x3
2x2
1X2
1X2
--
Percentage
75%
80%
85%
90%
80%
85%
92%
97%
--
Rack Pulls
3x3
-2x3
-3x3
-2X3
---
Percentage
85%
-93%
-100%
-110%
---
SLDL
-3x8
-3x5
-3x5
-3x3
--
Percentage
50%
55%
60%
70%
10
Max
Assistance
It would be a good idea to add in one or two exercises at the end of your session that focus on lagging
muscle groups. Use higher reps and try to pump a lot of blood around. My reps are typically 8-20 on the
assistance movements. Shrugs, Rows, Pulldowns, GHR, Abs, and Forearm work are all great choices.
My Personalized Routine
The following was my approach the last time I implemented this training cycle.
I chose to work my raw sumo DL with a mixed hook grip and increase the weight to improve my
technique and pain tolerance with the new grip.
I included rack pulls and double overhandStifflegged Deadlifts (SLDL)as my second movements
in order to work three other weak points that I have targeted:
Grip: Double overhand SLDL will emphasize this. I also do the rack pulls with a mixed grip to
build grip strength.
Erectors: The stifflegs tax my erectors, which also carry over well to the squat.
Lockout: I usually get stuck right at the top of my missed deadlift attempts, which is when my grip
fades.
Assistance
My assistance will be shrugs almost every week. This will also work my grip. I am going to alternate high and
low rep days for shrugs. I will also rotate in double-overhand shrugs for some more grip work. When I feel like
it, I will throw in some rowing.
Closing
I hope that you find this routine helpful. Even if you dont actually do it, I think that the article has shown
the factors I consider when I set up my training programs. A sound training program starts with someone
evaluating his weaknesses and developing a sound plan to strengthen them. If you have any questions
regarding this article or the training program, please feel free to contact me at http://asp.elitefts.net/qa/
default.asp?a=ask.
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This program is a variation of a training protocol that I adopt when I know I have a crazy period coming
upwhen my ability to train balls to the wall will be limited by other demands on my time. The program is
a hybrid of the programming methodologies of two of the genuine Rock Gods in this area: Jim Wendler and
Dan Johns. While the title implies it is for Older Gentlemen, it can be done by anyone who finds himself
starved for time over a short period.
This program is designed to keep you strong and moderately fit during periods where you know other things
are going to get in the way. I last following a similar program when I was working full-time in the corporate
world, studying for a Diploma of Fitness, running a nutrition and personal training business on the side, and
coaching my sons basketball team. The good part about this was that it kept the mind active. The downside,
of course, was that it left very little time to train. Hence, this programwhich involves lifting two days per
week, high intensity cardio one day per week, and an extended walk with the significant other once a week
(for a couple of weeks there, this walk was pretty much the only time we saw each other a problem that
has now been rectified).
The program is built around four principles:
Lifting some heavy weights with minimal repetitions twice per week;
Getting in some heavy duty cardio when time permits;
Getting in and out of the gym as quickly as you can; and
Doing all of the mobility and flexibility work us older gentlemen require at home (in front
of the television, and hopefully watching a sporting event of some description).
Without further ado, here is the twelve-week program broken down into three cycles of four weeks each.
Weeks 1-4
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Hanging Leg Raises: Three sets of ten of possibly my favourite abdominal exercise. There
is no cheating permitted with this. The range of motion has the shins making contact with
the bar from which you are hanging, with legs as straight as your flexibility permits.
Go Home.
At the completion of the work dayduring the fifteen or so minutes you get to relaxfoam roll the legs,
back, and traps, and do mobility exercises for known problem areasyou know what they are; stop living
in denial. If it creaks, its probably a mobility issue of some description.
6 x 500 metre rower sprints with a 2-minutes rest in between. (Thanks to Brian Mackenzie
for this); or
The Olympic Sprints: You complete sprints of 1,500 metres, 800 metres, 400 metres, 200
metres, and 100 metres with decreasing rest periods in between (2 minutes, 1 minute
and 30 seconds, 1 minute, 30 seconds).
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If the weather is nice, Im off to the local park for sprints. In normal conditions, I would try to get in two
kilometres of sprints. How I got there depended on how I felt. Some days it would be 20x50 metres, while
other days it would be 5x400. In all cases, the emphasis was on keeping the rest periods low and the heart
pounding. The only problem I had with doing sprints was that the local park is also a leash-free dog park.
Many was the time that I added agility training to my sessions as I dodged dogs, dog turds, or their owners.
Happy days. (Oh, and end the day with more foam rolling and mobility work).
Sunday (Walk)
This was not really a training session per se, more of an opportunity to get out in the sun, chat with the wife,
and stretch out any muscles that were sore from the weeks training. These walks lasted about an hour and
averaged five kilometres, as I had no interest whatsoever in turning this into anything more than a social
walk.
Weeks 5-8
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Chest Supported Rows: Eight sets of three supersetted with the Shoulder Press.
Chin Ups: Three sets of as many as you can do.
Triceps Pushdowns: Three sets of ten.
EZ Curls: Three sets of ten done in a superset with the Triceps Pushdowns.
Go Home and be sure to foam roll and complete mobility exercises whenever you get a
chance.
Saturday (Cardio)
Same as for the previous cycleboring I know, but hey, sometimes you just have to get it done without overthinking it (and it is Saturday).
Sunday (Walk)
Once again, this is the same as the previous cycle.
Weeks 9-12
If things look like they will be remaining out of control for a while longer, add in another cycle. It could look
something like this:
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Saturday (Cardio)
This is unchanged from the previous cycles.
Sunday (Walk)
This is unchanged from the previous cycles.
Wrapping it Up
This program is not designed to improve your strength levels or overall musculature. It is intended to minimize
the damage one might suffer during an extended timeframe when it is difficult to train for long periods with a
definitive goal in mind.
Given that I only do this program (or a variation of it) during crazy periods when there are all sorts of
demands for on my time, try to keep the eating under control in an effort to further minimize the damage
from your reduced training volume. This program will not save you from three trips a day through the Golden
Arches.
About the Author
Bill Allars is personal trainer in Frankston, Australia.
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This is an almost exact replica of the training cycle I used the first time I implemented the Block Periodization
Concept, as Issurin lays it out, into my training. Rather than bore you to death with details, I am going to lay it
out very simplyno technical terms or fancy titles. While the information it took to put this together could be
an e-book its self, I will instead plot it out week by week for yousets, reps, and percentages. I will also take
a second to say thank you to Jeremy Frey. He helped me out a ton with setting up the initial program and
putting the thoughts and concepts to paper. This is certainly not the only way to program using the BPC, but
it is one of the ways that I have programmed my own training and produced successful results for myself.
For those of you who are unfamiliar to the Block Periodization Concept, there are a myriad of articles on www.
elitefts.com that really delve into the theories, concepts, and principles behind the programming. Rather than
drag this article into the double digits page-wise, Ill just say that if you want the science, buy the manuals,
read the articles, and go from there. For those of you who just want the program, this is for you.
This is a 14-week pre-meet training cycle. If you dont compete or arent close to a meet, you can simply
rotate back and forth between the accumulation and transmutation blocks. If you dont think youre in good
enough shape, you can also deload for a week and repeat the accumulation block again before advancing to
the accumulation phase.
As employed for the multiply lifter, you are going to need three maxes for the squat, two for the bench, and
three for the deadlift. A raw lifter will only need his 1RM for the three competition lifts. The multi-ply lifter will
need a raw; a suit and briefs, straps down; and a suit and briefs, straps uptraining max for both the squat
and deadlift. You can guesstimate roughly what they are; there is no need to test them. In the bench, a raw
and shirted max will do.
The week-by-week and day-by-day breakdown is at the bottom if you need to see how the training is laid out
for the entire training cycle.
Accumulation Block
For the main lift (sq/bp/dl), use the percentages of max listed.
Rest between sets is one minute on all exercises.
ALL bench work in this block is raw.
Pick six accessory lifts to do after the main lift, five weight exercises, and one prehab/rehab.
Weeks
Out
Volume of Accessory
Work
14
55 (raw)
60 (12-15 reps/set)
13
60 (raw)
12
65 (briefs)
11
70 (briefs)
50 (10-12 reps/set)
45 (8-12 reps/set)
40 (8-12 reps/set)
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For the accessory work, pair two exercises and alternate between them for the prescribed number of sets.
For example, on squat day: alternate between leg curls and pulldowns until you have all 60 reps for both
exercises, and then you can move on to the next two exercises. The training sessions should not exceed 90
minutes per session75 minutes is better. Work hard. The main point of this block is to ensure that you can
recover from the training sessions in the next block.
Transmutation Block
Week 10 is a deload week. If youre feeling beat down, take the week off.
Use the highest percentage listed for the last two work sets on the main lift.
Bench work is in shirt. Squat work is suit and briefs, straps down. DL work is straps up if conventional, down if pulling sumo.
90% of the strength gains in the cycle will come from this block.
Weeks Out
DELOAD
60 (raw)
12
70-72-75 (straps
down/shirt)
77-80-82 (straps
down/shirt)
84-87-89 (straps
down/shirt)
20 (3-4 reps/set)
22-25 (RPE 8)
30 (10 reps/set)
16 (3 reps/set)
30 (10 reps/set)
10 (2 reps/set)
14-18 (RPE 9)
8
7
Volume of
Supplemental Lifts
Volume of Accessory
Work
20 (10 reps/set)
The supplemental work is what you would do for accessory work in a more standard-type template: floor
presses, board presses, block pulls, safety bar box squats, etc. On the main bench day, you will do one
Supplemental lift, and then you will do the accessory work. On the squat day, you will do the main work, a
supplemental exercise for the deadlift, and then one for the squat. It would look like this: squat/block pull/
low box SSB squat. The accessory work in this block is two exercises each session, in the same alternating
fashion.
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Realization Block
Week 6 is a deload week. Do the work if you can. If not, stay home. Easy.
Weeks Out
Volume of Specialized
Preparatory Lifts
(Accessory)
DELOAD
5
4
3
2
1
80 (raw)
92 (gear)
95 (gear)
97-100 (gear)
90 Opener
65 (raw)
6
6 (1-2 reps/set)
4 (1-2 reps/set)
2 (1 rep/set)
1
30 (10-15 reps)
8-20 (8-10 reps)
8-20 (8-10 reps)
8-10 (8-10 reps)
8-10 (8-10 reps)
Accessory work is one exercise for one or two sets, depending on the week. Pick something important but
dont hammer it.
Weeks Sunday
out
Monday
Tuesday
Wednesday
Thursday
Friday
14
Squat
Bench (low)
Lower (sq
or dl)
Cardio
(60 min)
Bench
(high)
13
Squat
Bench (low)
Lower (sq
or dl)
Cardio (60
min)
Bench
(high)
12
Squat
Bench (low)
Lower (sq
or dl)
Cardio
(60min)
Bench
(high)
11
Squat
Bench (low)
Lower (sq
or dl)
Cardio
(60min)
Bench
(high)
10
Deload
Deload
Deload
Deload
Deload
Squat and
Supp
Supplemental
Bench
Dead and
Supp
Cardio (30
min) and
recovery work
Bench and
Supp
Saturday
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Squat and
Supp
Supplemental
Bench
Dead and
Supp
Squat and
Supp
Supplemental
Bench
Dead and
Supp
Squat
Squat
Squat
Squat
Opener
Supplemental
Bench and
Cardio (20min)
Supplemental
Bench and
Cardio (20min)
Supplemental
Bench and
Cardio (20min)
Upper Recovery
Lower Body
recovery
work
Cardio (30
min) and
recovery work
Cardio (30
min) and
recovery work
Bench and
Supp
Cardio (30
min)
Bench
Cardio (30
min)
Bench
Cardio (30
min)
Bench
Bench and
Supp
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Upper body
recovery work
Bench
Opener
KILL
EVERYTHING
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either leucine or Mag-10. The pre, during, and post workout nutrition is very key to the plan. So if you are not
going to take Biotest, you need to get something that is comparable to these products or this plan will not
work nearly as well.
Training wise, you need to train at least four times per week. Since this isnt a training article, I wont get into
what you should be doingbut lift hard and heavy so that you can put on good muscle. I recommend that
you dont really train on your high fat day, but make sure to do a 30 to 45-minute sled dragging routine.
This will keep your GPP up while you are packing on the pounds. As part of your high carb days, I would also
recommend that you do 20 to 30 minutes of GPP post-workout or as part of your warm up. In my plan, I
trained four hard workouts and one feeder workout where I worked on arms or anything else that I felt didnt
get worked enough in my other workouts. There are a million ways to skin the cat, but you need to push heavy
weights while taking in all these calories. You will have plenty of fat lubricating your joints, so you can add a
good bit of strength with the weight you will gain.
In closing, I just want to let everyone know that this diet is designed around for someone wanting to weigh
300 pounds. It consists of consuming roughly 6,000 calories per day. That may be more than you need if you
are only 150 pounds, so you need to adjust the food accordingly. The simplest way to do this is to multiply
your body weight by 20that is the number of calories that you will start with. So, a 150-pound person will
start by consuming 3,000 calories (150x20=3,000). To adjust the diet, just cut the portions in half and you
will get to the 3,000-calorie mark. If you arent putting on weight fast enough with that level, than up your
intake by 500 calories the next week. Everyone thinks that gaining weight is fun and easy, but if it were,
everyone who touched a weight would be super jacked. The reality is that gaining weight takes just as much
diet discipline as loosing fatjust instead of refraining from eating, you have to force yourself to eat. Both
directions take commitment, and if you can commit to this diet, you will definitely Bigify!
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1 cup spinach
1 tbsp. cream of rice
cup cream
1 banana
6 p.m. - Meal 6
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High Carb
Item
6:00 a.m. - Meal 1 (Multi Vitamins)
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High Fat
Item
5 a.m. - Meal 1
Before Bed
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When I first began training, I followed a basic bodybuilding template of a five-day split, training just one
muscle group a day as follows:
Monday: Chest
Tuesday: Biceps
Wednesday: Quads
Thursday: Shoulders and Triceps
Friday: Back and Hamstrings
Saturday: Off
Sunday: Off
While following this routine, I would bench heavy on Monday, squat on Wednesday, close-grip bench on
Thursday, and deadlift on Friday. Therefore, I was still focusing on the Powerlifts. However, my lifts eventually
stopped increasing, and I needed a change. This is when I began researching the Westside template. I
followed the basic Westside split for a while as follows:
Monday: Dynamic Effort Squat
Tuesday: Dynamic Effort Bench
Wednesday: Off
Thursday: Off
Friday: Max Effort Squat
Saturday: Max Effort Bench
Sunday: Off
After following this for a while, I felt like I was neglecting my accessory work since I was too tired after the
primary movements to put enough effort into them. Therefore, I modified it to this:
Monday: Dynamic Effort Squat
Tuesday: Dynamic Effort Bench
Wednesday: Accessory Day (GHRs, abs, hips, biceps, and grip)
Thursday: Off
Friday: Max Effort Squat
Saturday: Max Effort Bench
Sunday: Off
Once again, I followed this for a while but began to feel like my speed was no longer improving and that my
joints were getting too beat up from the speed work. So, yet again, I modified it to this:
Monday: Raw Squats with upper back
Tuesday: Raw Bench
Wednesday: Accessory Day (GHRs, abs, hips, biceps, and grip)
Thursday: Off
Friday: Equipped Squat
Saturday: Equipped Bench
Sunday: Off
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Finally, I decided that my deadlift was being neglected, but I also needed to keep working on my squat
depth, so I made the change to my most recent routine:
Monday: Alternating Max Effort Deadlifts (block pulls) with low box speed squats with upper back
Tuesday: Raw, Repetition, or Speed Bench
Wednesday: Accessory Day (GHRs, abs, hips, biceps and grip)
Thursday: Off
Friday: Equipped or Max Effort Squat
Saturday: Equipped or Max Effort Bench
Sunday: Off
With this program you will begin with week twelve and countdown to week 0 of the meet. Youll notice that
each range of reps is based off of only two working sets. After strength training for 24 years and competitively
Powerlifting for the last 17, Ive found that performing two sets to failure is optimal to stimulate increases in
strength while still preventing overtraining, minimizing time spent in the gym, and optimizing work capacity
and performance.
I recommend performing an exercise for the mid-range, lockout, and lower portion of the bench during every
max workout.I opt for board presses as the primary, followed by lockouts/pin-presses, and then followed by
either decline or floor presses. I alternate between dumbbells and the bar on floor press to maintain balance
between each side.
Raw Bench Routine recommendations:
Max Effort:
Week 12: 2-board singles
Week 11: 1-board singles
Week 10: 3-board triples
Week 9: 2-board triples
Week 8: 1-board triples
Week 7: 3-board doubles
Week 6: 2-board doubles
Week 5: 1-board doubles
Week 4: 3-board singles
Week 3: 2-board singles
Week 2: 1-board singles
Week 1: 3-board triples
Week 0: Meet
Repeat with new projected max
Raw repetition day:
Week 12: 8,7
Week 11: 7,6
Week 10: 6,5 or speed w/50% for 8 sets of 3 reps
Week 9: 5,4
Week 8: 4,3
Week 7: 5,4 or speed with 52.5% for 7 sets of 3 reps
191 | Programs That Work 2
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Week 6: 4,3
Week 5: 3,2
Week 4: 4,3 or speed with 55% for 6 sets of 3 reps
Week 3: 3,2
Week 2: 2,1
Week 1: Deload- 5,4
Week 0: Meet
Repeat with new projected max
This would be followed by two triceps and two shoulder exercises of your choice for one warm up set of five
and two working sets using the following rep scheme:
Week 12: 8,7
Week 11: 8,7
Week 10: 7,6
Week 9: 7,6
Week 8: 6,5
Week 7: 6,5
Week 6: 8,7
Week 5: 8,7
Week 4: 7,6
Week 3: 7,6
Week 2: 6,5
Week 1: Deload- 6,5
Week 0: Meet, if applicable
Now you have a definitive 12-week plan that will ideally be used immediately prior to a meet to add a
significant amount to your bench.
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The thrill of the silence in the air. The eyes of the crowd on you, and only you. The quickness of the
movements. The hours practiced for those short moments of desired excellence Im talking about the things
I miss most about weightlifting competition. There are not many things in this world like it. If you take the
time to study the training weightlifters go through, many of you would appreciate the sport on a whole new
level.
At best, I was a very good, local-level weightlifter. My ultimate goal is to qualify and compete at the American
Open, which is the second biggest national meet behind the Nationals. (In an Olympic year, it would be the
third biggest because the Olympic Trials knock it down one). Anyway, due to injury and the very possible fact
that I have the genes of a competitive endurance athlete (in graduate school I had a VO2 Max of 54 ml/kg/
min, which was highest in the classafter not conditioning for years), I have not made that goal a reality.
However, this is not going to keep me from continuing to pursue that goal. Ive been out for nearly a year and
a half, but Im back and ready to work. This article will take you through my training plan, and how I hope to
make a comeback in weightlifting. Use this as a guided case study for any future athletes you may need to
help make a comeback in their sport.
Where Im Starting: The Scenario
Every coach needs details when planning out a program for any athlete. You cannot get to point B without a
point A. Here is where Im coming from, and where I plan to go.
Ive just finished a complete 16-week program, where I reached my deadlift goal. My intention, while going
through the program, was that starting off in the 10s phase would allow me to start squatting again. This
would start very light and allow my knee (I have calcium deposits below both patellae and tendonosis in
the left) to get better, while also strengthening my tendons and ligaments around my joints. This was all in
preparation for the ultimate goal of being able to compete in weightlifting again.
On a side note, when I first started competing in 2007, I jumped right in. I never did any variations of the
movements. There was no preparation for my joints. It was all-in, right to the full-squat Snatch and Clean. In
hindsight, this was a stupid idea from a physiological and anatomical standpoint. My body was not ready
for the load and force absorption requirements for those movements. There were three separate occasions
where one, or both, of my knees held me back from training.
Presently, Im back to squatting relatively pain-free. I believe going through a couple of higher-volume, lowerintensity blocks allowed my knee the time to heal. Also, it does not hurt that Im able to see a physical
therapist once a week. The last two weeks prior to writing this article, Ive done electrical stimulation on my
quads and ultrasound on my knee, which seem to have helped alleviate the pain. My first week in the new
program was pain-free. Ive been keeping up with rolling out and stretching a little more than normal as well.
Questions Answered: Developing the Program
How did I come up with the template idea, the exercises involved, and the progressions needed?
I first looked at what I was trying to accomplish: what are my goals?
From there, I determined where I needed improvements: what areas of my body needed more strength,
mobility, and stability? What exercises would ultimately help me fix these areas?
Next, I focused on the volume and intensity: what mix is required to produce the desired physical
adaptations?
193 | Programs That Work 2
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The summation of answering all of these questions led to the development of the program.
Below is what I came up with for myself. The program will look to accomplish all of these outcomes/goals with
the proper exercises, volume, intensity, and rest.
Desired Outcomes
-
-
-
-
Goals
-
-
-
-
-
Training Protocol
In the past, I have tried many different schemes that often lead me back to a linear protocol from weekto-week and month-to-month. However, I have found that it is hard for me to recover well enough for the
following cycle. Therefore, this new program follows more of a wave-loading pattern, where the volume and
intensity fluctuate greatly from week-to-week.
The idea is that this should allow me to recover (especially CNS) more on the lighter days/weeks, while still
getting work done. I used Prilepins chart to plan my volume (shown below).
Another side note: In the past two years, I have followed more of a natural, instinctive training approacha
listening to my body. If I hurt or Im tired, Ill deviate from the plan to accommodate appropriately. I know
John Broz says that your body is lying to you, but I tried that approach. I did not listen at one point and that
definitely did not do my knee any favors. Im not saying that his method does not work; it just does not work
for me.
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Phase I (Learning)
Volume/
Intensity
High Volume/
Moderate Intensity
Main Lifts
5-7x4-12@75-85%
Phase II
(Practicing)
Moderate volume/
moderate-high
intensity
5-8x3-8@80-92%
Phase III
(Training)
Low volume/
high intensity
Phase IV
(Competing)
Moderate volume/
moderate intensity
Accessories
3-5x8-15
3-4x8-12
7-10x1-5@85100%
2-3x6-10
5-8x4-8@80-90%
3-4x8-12
Total Reps
(Approx.)
44-159
39-112
19-80
44-112
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of technique workdevoted to partial movementto keep the program from getting monotonous and also
allowing me to brush up on technique. Following this program, there will be even more focus on the full
competition lifts. The targeted competition is the 2013 Arnoldheld the first weekend of March in Columbus,
Ohiowhere Ill hopefully be able to step back on the competition platform.
Navigating
The charts below show the detailed plan for the next 16 weeks. I want to point out that it is just that: a plan.
At any time, I may deviate from it like I previously mentioned. I have only completed the first two weeks of
the first phase at this point, and I have already deviated a little. Some of the weeks are higher in volume
than I have programmed in the past, so Im unsure at this point how well my body will adapt. This is where
instinctive training becomes useful. I also want to point out that the percentages in parentheses in the Day 1
chart for each phase show the total percent of reps for each week of the entire phase. For example, in Week
1 of Phase I: 31% of the reps for the entire 4-week phase will be performed. I also laid out the percent of
each day for the entire phase. So, Day 1 totals 17% of the total reps for Phase I.
Phase I (Learning)
Total Reps/Phase
2,406
Total Reps/Week
282-921
Total Reps/Session
43-210
Day 1 (17%)
Snatch Lift-Off
SOT Press
Snatch RDL
Anderson Squat
Total Reps
Day 2 (21%)
Snatch Pull
(knee)
OHS
Press
Pull-ups
Total Reps
Day 3 (21%)
Clean Lift-Off
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Week 1 (31%)
73-78%
5x5
5x5
5x8
5x10
140
Week 2 (18%)
80-85%
5x3
4x3
5x4
6x5
77
Week 3 (38%)
75-80%
7x4
5x5
6x8
7x8
157
Week 4 (11%)
80-85%
3x3
3x2
4x3
4x4
43
Week 1
73-78%
5x5
Week 2
80-85%
5x3
Week 3
75-80%
7x5
Week 4
80-85%
4x3
3x10
5x10
5x10 (bwt)
155
4x5
6x5
7x5
100
7x6
6x8
5x12 (bwt)
185
4x4
4x3
6x3
58
Week 1
73-78%
5x5
Week 2
80-85%
5x3
Week 3
75-80%
7x4
Week 4
80-85%
3x3
Clean RDL
Bulgarian Squat
SL Leg Curl
Total Reps
5x8
4x12
3x15
158
5x4
5x5
4x8
92
7x6
5x12
5x12
190
4x3
4x4
4x6
61
Day 4 (21%)
Week 1
73-78%
5x5
5x10
4x8 (4 ea.)
3x15
152
Week 2
80-85%
5x3
4x6
4x4 (2 ea.)
4x8
87
Week 3
75-80%
7x5
6x10
5x8 (4 ea.)
5x15
210
Week 4
80-85%
4x3
3x5
4x2 (1 ea.)
4x5
55
Week 2
80-85%
4x3
4x3
4x3
6x4
92
Week 3
75-80%
8x3
8x3
5x5
7x10
179
Week 4
80-85%
5x2
5x2
5x2
3x5
65
Week 1
73-78%
Power Snatch (PP) 5x4
Power Clean (PP) 5x4
Power Jerk
4x5
Back Squat
5x12
Total Reps
150
Day 5 (20%)
Phase II (Practicing)
Total Reps/Phase
2,277
Total Reps/Week
436-766
Total Reps/Session
78-186
Day 1 (16%)
Snatch Lift-Off
(Pause @ knee)
Snatch RDL
SOT Press
Front Squat
Total Reps
Week 1 (23%)
85-90%
5x3
Week 2 (34%)
80-85%
6x5
Week 3 (24%)
85-92%
6x3
Week 4 (19%)
80-83%
5x3
6x5
5x4
5x3
80
5x6
6x4
6x5
114
7x3
6x3
8x3
81
4x6
4x4
5x5
80
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Day 2 (19%)
Clean Pull (Floor)
OHS
Push Press
NG Pull-ups
Total Reps
Day 3 (22%)
Clean Lift-Off
Deadlift
Good Morning
BB Glute Bridge
Total Reps
Day 4 (18%)
Snatch Pull
(Floor)
Clean RDL
Jerk (in split)
Push-ups (WTD)
Total Reps
Day 5 (25%)
Hang Power
Snatch
Hang Power Clean
Split Jerk
KB Swings
Back Hypers
Total Reps
Week 1
85-90%
5x3
6x3
5x4
5x10
103
Week 2
80-85%
8x3
6x5
5x6
5x12
144
Week 3
85-92%
6x3
5x3
6x4
5x8
97
Week 4
80-83%
5x3
5x3
4x4
4x8
78
Week 1
85-90%
5x3
6x4
3x10
4x10
109
Week 2
80-85%
6x5
6x8
5x10
5x10
178
Week 3
85-92%
6x3
8x4
5x8
5x8
130
Week 4
80-83%
5x3
4x5
3x10
3x10
95
Week 1
85-90%
5x3
Week 2
80-85%
8x3
Week 3
85-92%
6x3
Week 4
80-83%
5x3
6x5
5x4 (2 ea.)
4x10
105
5x6
5x6 (3 ea.)
5x12
144
7x3
6x2 (1 ea.)
5x8
91
4x6
3x4 (2 ea.)
3x10
81
Week 1
85-92%
5x3
Week 2
80-85%
6x4
Week 3
85-92%
6x3
Week 4
80-83%
5x3
5x3
5x3
4x10
4x10
125
6x4
6x3
5x12
5x12
186
6x3
6x3
5x10
5x10
154
5x3
4x3
3x10
3x10
102
Total Reps/Week
132-434
Total Reps/Session
19-111
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Snatch
Week 1 (35%)
80-85%
5x3
Week 2 (22%)
90-95%
6x2
Week 3 (32%)
85-90%
8x2
Week 4 (11%)
95-100%
3x1
Snatch RDL
SOT Press
Front Squat
Total Reps
5x5
4x4
6x5
86
5x3
4x2
6x2
47
6x3
5x2
8x3
68
3x3
2x2
3x1
19
Day 2 (18%)
Week 1
80-85%
5x3
6x2
5x4
6x5
77
Week 2
90-95%
6x2
6x1
5x2
6x3
46
Week 3
85-90%
8x2
8x1
6x3
8x5
82
Week 4
95-100%
3x1
4x1
3x2
4x2
21
Week 1
80-85%
Snatch Push Press 5x4
Clean RDL
5x5
Snatch Deadlift
5x3
BB Step-up
3x6ea
Total Reps
96
Week 2
90-95%
5x2
5x3
6x2
4x4ea
69
Week 3
85-90%
6x3
6x3
8x3
5x5ea
85
Week 4
95-100%
3x2
3x3
3x3
3x2ea
30
Week 1
80-85%
3x3
5x3
6x4
4x4
64
Week 2
90-95%
4x2
5x2
6x2
5x3
45
Week 3
85-90%
5x3
6x3
8x3
6x2
69
Week 4
95-100%
2x2
3x2
4x2
2x2
22
Day 1 (18%)
Day 3 (23%)
Day 4 (16%)
Muscle Snatch
Hang Snatch
Snatch Pull (BK)
Snatch Balance
Total Reps
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Day 5 (25%)
Hang Clean
Clean Pull (BK)
Split Jerk
KB Swings
BB Rows
Total Reps
Week 1
80-85%
5x3
6x4
6x2
3x10
3x10
111
Week 2
90-95%
5x2
6x2
6x1
3x6
3x6
64
Week 3
85-90%
6x3
8x3
8x1
4x6
4x6
98
Week 4
95-100%
2x2
4x2
4x1
3x4
3x4
40
Phase IV (Competing)
Total Reps/Phase
1,605
Total Reps/Week
196-552
Total Reps/Session
40-139
Snatch Balance
Week 1 (35%)
80-83%
5x5
Week 2 (22%)
85-90%
5x3
Week 3 (31%)
80-85%
5x4
Week 4 (12%)
88-90%
4x2
Snatch
Snatch Pull (AK)
Bulgarian Squat
Total Reps
6x3
6x4
6x6ea.
139
6x2
5x3
6x4ea.
90
7x3
6x3
6x5ea.
119
8x1
4x2
3x3
42
Day 2 (21%)
Week 1
80-83%
6x3
7x5
4x8
5x6
115
Week 2
85-90%
6x2
6x3
4x6
5x3
69
Week 3
80-85%
7x3
7x3
5x8
6x4
106
Week 4
88-90%
8x1
4x3
4x3
4x2
40
Day 1 (24%)
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Day 3 (16%)
Clean Pull (AK)
Press (in split)
Pull-ups
Total Reps
Day 4 (17%)
SOT Press
Hang Power
Snatch (Knee)
Snatch RDL
Press
Total Reps
Day 5 (22%)
Hang Power Clean
(Knee)
BHN Split Jerk
Clean RDL
KB Swings
Total Reps
Week 1
80-83%
6x4
5x4(2ea.)
4x10
84
Week 2
85-90%
5x3
5x2(1ea.)
4x8
57
Week 3
80-85%
6x3
6x4(2ea.)
4x10
82
Week 4
88-90%
4x2
4x1
4x6
36
Week 1
80-83%
4x4
5x4
Week 2
85-90%
4x3
6x2
Week 3
80-85%
5x3
6x3
Week 4
88-90%
3x2
4x2
4x8
5x6
98
4x5
5x3
59
5x6
4x4
79
3x4
4x2
34
Week 1
80-83%
5x4
Week 2
85-90%
6x2
Week 3
80-85%
6x3
Week 4
88-90%
4x2
4x4(2ea.)
4x8
4x12
116
4x2(1ea.)
4x5
4x10
80
5x4(2ea.)
5x6
4x12
116
4x1
3x4
2x10
44
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This workout is primarily designed to introduce you to strongman training while building the deadlift. The
person for whom it was written was a very fit female with a 185-pound one-rep max in the deadlift. She hit a
225-pound one-rep max six weeks later! It will work equally well for males and females.
Strongman events are added given the consideration that you will not have access to every implement and
changes can be made. For example, if you dont have a Log Press5 foot, 10 inch diameter, a thick bar
is fine, or you can use Grip4orce Regular on a barbell. It is not for raw beginners but for those with some
experience and a decent base of strength.
In the warm up section, all exercises are done as a circuit. When a number is given for reps, do as many as
you can in a row, leaving one or two in the tank and move on to the next exercise. Do the total number for all
exercises. This is done before all workouts and after a suitable dynamic warm up. If you dont know how to
warm up, I highly suggest the Parisi Warm Up Method DVD.
Adding the bodyweight circuit to your warm up does a few things:
It builds GPPa fancy way of saying, getting in shape.
It adds low intensity volume to your training, making you stronger without taxing your nervous
system.
It makes you bring up points that are generally weak on EVERYONE. (lats, torso, posterior chain,
etc.)
I like to use jumps and med ball work before training to activate the nervous system. Do not skip the jumps
and med ball work.
When choosing rest periods, only rest as long as you need. There is almost no need to rest five minutes
between sets unless you are a double body weight squatter or bencher. The big lifters do it because they
need to. Most people do not. I wont give a specific time period for most exercises, but I will say dont f*#%
around. Get to work as soon as you can.
Resist the urge to do more work than is suggested. This workout is proven to do exactly what it says:
boost your deadlift and get you strong all over, as well as in shape. It will also get you fairly good at basic
Strongman events.
Abbreviations:
MBOTmedicine ball overhead toss
SSB*SS Yoke Bar (Safety Squat Bar)
GMGood Morning
FG Pull-upFat Guy Pull-ups (See: http://youtu.be/IAXXck4q_n4)
GHRGlute Ham Raise (See: http://youtu.be/8j5swE-m1b4)
SLSUStraight Leg Sit-up
Plank Row(See: http://youtu.be/2ZuygvcNw0c)
Keystone(See: http://youtu.be/60LvwycQm5U)
CSRChest Supported Row
Rope Curl(See: http://youtu.be/Ol2Xu6O7CuI)
Kettlebell Hammer Curl(http://youtu.be/0nAmGYMEfeo)
TGUTurkish Get Up (See: http://youtu.be/LFm8_kP0vsU)
Side Plank Row(See: http://youtu.be/D0xFDVj6r9s)
CGIClose-Grip Incline Bench Press
elitefts.com
Walking Lungevideo shows Safety Bar, use a weight vest or dumbbells (See: https://www.youtube.com/
watch?v=qwD6_lFTBow)
SLRDLSingle Leg Romanian Deadlift (See: http://youtu.be/EMluwK8hQzA)
TRX Pike(See: https://www.youtube.com/watch?v=KvCMHJ_bMnQ)
HFBRHatfield Back Raise (See: https://www.youtube.com/watch?v=SQeLBzBuJys)
HCOPHammer Curl to Overhead Press
Week 1
DAY
All daysby
yourself do
a 5-minute
sled drag
+ 20 FG
pull-ups/
strict GHR/
pushups as
a circuit first.
2. 10 Log Press
(5RM)
3. SSB GM (3x1215) +
2 pull-ups between
sets
3. Incline Press w/
Grip4force + 2 pullups between sets
(4x10-12)
3. Keystone
(3x12-15)
4. Walking Lunge
w/ vest (50 feet
x3)
5. Farmers Walk
100ftx4
5. Hammer Curl
w/ Grip4orce
(3x12-15)
1. Jump for
height (3) +
MBOT (3) 3x
2. Deadlift w/ 2
chain (5rm)
4
1. Tire Flip
(5x10 flips)
2. HEAVY Sled
Drag (100ftx6)
3. Arm Over
Arm Prowler
Drag (100ft
x4)
4. Dips (AMAP)
+ Tate Press
(12-15) 3x
5. CSR (12-15)
3x
6. Side Bend
(4x6-heavy)
elitefts.com
Week 2
DAY
All daysby
yourself do
a 5-minute
sled drag
+ 20 FG
pull-ups/
strict GHR/
pushups as
a circuit first.
1. Jump for
height (3) + MBOT
(3) 3x
2. 10 Log Press
(3RM)
3. Incline Press
w/ Grip4force + 2
pull-ups between
sets (4x8-10)
elitefts.com
2. Deadlift w/ 2
chain (3RM)
3. Keystone
(3x10-12)
4. Walking Lunge
w/ vest (50ftx4)
2. HEAVY Sled
Drag (100ftx4)
3. Arm Over Arm
Prowler Drag
(100ftx6)
4. Dips (AMAP)
+ Tate Press
(12-15) 4x
5. CSR (10-12) 3x
6. Side Bend
(3x5-heavy)
Week 3
DAY
All daysby
yourself do
a 5-minute
sled drag
+ 20 FG
pull-ups/
strict GHR/
pushups as
a circuit first.
1. Jump for
height (3) + MBOT
(3) 3x
2. 10 Log Press
(1rm)
3. Incline Press w/
Grip4force + 2 pullups between sets
(3x8-10)
4. EFS GHR w/
weight (25)
5. Farmers Walk
100ftx2
2. Deadlift (1RM)
3. Keystone
(2x10-12)
4. Walking Lunge
w/ vest (50ftx2)
4. Standing Cable
Row (3x)
5. CSR (10-12) 2x
5. KB Hammer Curl
(4x8-10)
6. Side Bend
(3x5-heavy)
2. HEAVY Sled
Drag (100ftx2)
3. Arm Over Arm
Prowler Drag
(100ftx4)
4. Dips (AMAP)
+ Tate Press
(12-15) 2x
6. On your own:
Plank Row (12-15)
+ SLSU w/ HEAVY
Weight (5) 2x
elitefts.com
Week 4
DAY
All daysby
yourself do
a 5-minute
sled drag
+ 20 FG
pull-ups/
strict GHR/
pushups as
a circuit first.
2. 10 Log C&P.P.
each rep (5RM)
2. Deadlift w/ 2
chain (3x5)
3. SSB GM from
pins (3x12-15) +
3 pull-ups between
sets
3. CGI w/ Grip4force
+ 3 dips between
sets (3x12-15)
3. SLRDL (3x5
each as heavy
as possible) + 3
pull-ups
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2. Yoke
(4x100ft)
3. Heavy
Sandbag load to
high box (4x60
seconds)
4. Walking Lunge
w/ sled and
goblet (3x100ft)
5. Shrugs (3x1215)
6. Side Bend
(4x8-12) + Side
Plank/Row w/ low
cable (4x8 each)
Week 5
DAY
All daysby
yourself do
a 5-minute
sled drag
+ 20 FG
pull-ups/
strict GHR/
pushups as
a circuit first.
2. Deadlift w/ 2
chain (3RM)
3. Front Squat
(3x12-15) + 4 pullups between sets
3. CGI w/ Grip4force
+ 4 dips between
sets (3x10-12)
3. Pullthrough
(4x12-15) + 4
pull-ups
4. BB Row (4x)
4. HFBR w/ weight
(3x12-15)
5. Farmers Walk
75ftx4 (AHAP)
5. Face Pulls
(3x12-15)
6. On your own:
Alligators 100ft+
TRX Pike (AMAP)
(4x)
6. TGU (3x3)
6. Side Bend
(4x8-10) + Side
Plank/Row w/ low
cable (4x8 each)
2. Yoke (4x50ftheavy)
3. Heavy
Sandbag load to
high box (5x60
seconds)
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Week 6
DAY
All daysby
yourself do
a 5-minute
sled drag
+ 20 FG
pull-ups/
strict GHR/
pushups as
a circuit first.
1. Dips (AMAP)
+ HLR (AMAP)
2. 10 Log Clean
&Push Press each
rep (1RM)
2. Deadlift (1rm)
2. Pull-ups (4x
AMAP + 2x
AMAP w/orange
band) + SLSU
w/ weight (5)
3. CGI w/ Grip4force
+ 4 dips between
sets (3x5)
4. BB Row (2x)
5. HCOP (3x8-10)
3. KB Swings
(3x12-15)
4. HFBR w/ weight
(3x8-10)
3. Body weight
Walking Lunge
(200ft) +
Rainbows (1215) 3x
Good Luck,
C.J. Murphy MFS
www.totalperformancesports.com
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This program is for an equipped lifter approaching a 500 lb bench. However, it can also be used for an
equipped bencher going after any number; just start somewhere around 70%, and make a constant jump
until you get to the number you are looking for. I used a program like this early in my career to go from the
mid 500s all the way up to the mid 700s. Hmmmmakes me wonder why I ever stopped?
The program might seem like its starting light, but triples in the shirt are no joke. There are to be no boards
used when performing your reps, simply bring the bar down as close as you can with good speed. Oh
yeah, you must keep your breath for the entire set. It is important so dont punk out. Make sure to try and
touch. For the triples, you shouldnt touch the first, but you might the second, and have to on the third. On
the doubles you may not touch the first but need to touch the second. You definitely need to touch on the
singles weeks. I have seen many lifters pass out trying to touch reps while holding their breath; its okjust
make sure you have excellent spotters.
During the triples and doubles cycles, the equipped bench will not be your first exercise. Because the
weight is lighter, that movement is almost like a supplemental exercise. Plus, being a little fatigued can
actually help touch lighter weights in the shirt. When you get to your singles, the equipped bench will be
your first movement. Just warm up raw on the bench until the weight feels a little heavy. You should never
struggle with a raw warm-up rep. Then throw your shirt on for a few singles to a three board before your
working set to the chest.
Youll have two upper body days. I hope I dont have to tell you to keep them a few days apart. On the raw
day you can do speed work or rep work. For the assistance work, dont get caught up about what exercises
to do or the minutia of sets and reps. Just make sure you feel sufficiently terrible when doing the work. If it
feels easy, its not working. Use 3-5 sets of 6-12 reps as a general guideline.
Again, I have had very good success with reps in the shirt. As a matter of fact, I am going to run them again
when I get back in my Metal gear. Good luck and dont forget to SFW!
Shirt Days
Week 1
3-board close-grip 3 sets 1-3 reps
Shirt 340x3
Pull-up/pulldown
Rear delt
Week 2
2-board 3 sets 1-3 reps
Shirt 360x3
Pull-up/pulldown
Rear delt
Week 3
3-board close-grip w/bands 3 sets 1-3 reps
Shirt 380x3
Pull-up/pulldown
Rear delt
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Week 4
Floor press, 1 set 3 reps
Pull-up/pulldown
Rear delt
Week 5
3-board close-grip 3 sets 1-3 reps
Shirt 400x2
Pull-up/pulldown
Rear delt
Week 6
2-board 3 sets 1-3 reps
Shirt 420x2
Pull-up/pulldown
Rear delt
Week 7
3-board close-grip w/bands 3 sets 1-3 reps
Shirt 440x2
Pull-up/pulldown
Rear delt
Week 8
Reverse band, 1 set 3 reps
Pull-up/pulldown
Rear delt
Week 9
3-board warm-up
Shirt 460x1
Pull-up/pulldown
Rear delt
Week 10
3-board warm-up
Shirt 480x1
Pull-up/pulldown
Rear delt
Week 11
3-board warm-up
Shirt 500x1
Pull-up/pulldown
Rear delt
Week 12
Floor press, 1 set for 3 easy reps
Pull-up/pulldown
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Rear delt
Week 13 Meet
Opener 480
Second 500
Third by feel
Raw Days
Raw bench Dynamic or Rep work
Tri Extension
Back row
Delt
Bicep
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If there are any constants across the board of all who engage in weight training, the desire to have bigger
arms is one of them. Combined with a huge yoke and a wide chest, sleeve stretching arms are the best way
to show the world you work out. In addition to any aesthetically pleasing attributes of large guns, they also
aid the lifter in strength based activities. Total cross sectional area of a muscle group is a major determinant
of multiple strength categories for that muscle group as well. Due to changes in lever arm length, larger arms
can also provide better leverage in certain lifts. In the end, bigger arms are always better than smaller arms.
So how do we make them grow?
Well, first we must analyze the three mechanisms through which hypertrophy occur. These three mechanisms
are maximal mechanical tension, muscular damage, and metabolic stress. In short, this means that in order
to induce the greatest hypertrophy in a muscle you must maximize the amount of weight lifted, the amount
of protein degradation you cause within the muscle, and the amount of metabolic stress you put upon the
muscle group.
Another aspect of muscle growth to consider is fiber type. It is known that fast twitch muscle fibers have
more potential for growth than slower twitch fibers, although they have growth potential as well. In order to
maximally tax all our fast twitch muscle fibers, we have to engage our highest threshold motor units. This can
be achieved with varying methods of causing the greatest mechanical tension within the muscle. Zatsiorsky
defined three methods for achieving this: max effort method, repetition effort method, and the dynamic effort
method.
Taking all this into consideration, we can come to the conclusion that an approach with multiple training
methods using varying movements, varying tensions, and varying sets and rep ranges is the best method of
inducing the greatest arm growth possible. Also, it is important to prioritize our arm growth while maintaining
other muscle groups and fitness characteristics. Therefore, we will use a four week training block that has two
training days dedicated specifically to arm growth and two days dedicated to maintenance of our other body
parts. Because the arms are smaller muscle groups, I do not think it is necessary, nor do I believe they can
handle training blocks longer than four weeks when they are being trained with such high intensity, volume,
and frequency. Here is the general template for our arm training:
Arm Hypertrophy Template:
Exercise 1: Explosive lift using accommodating resistance, 3X1 tempo (3 second eccentric, explode up at the
bottom of the lift, 1 second contraction at the top) 5 sets of 5-7 reps
Exercise 2: Isolation lift with constant tension, 3 sets of 8-12 reps
Exercise 3: Major lift with extended intensity using accommodating resistance, 2 sets of 10 reps, 1 set of max
reps followed immediately by 1 or 2 drop sets.
Exercise 4: Pump exercise with full range of motion and a focused contraction at the top, 3 sets of 15+ reps
Weekly Training Template:
Monday: Arms
Tuesday: Rest
Wednesday: Lower Body Maintenance
Thursday: Arms
Friday: Rest
Saturday: Upper body Maintenance
Sunday: Rest
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Week 10
100% x 1, 110% x 1, 120% x 2 sets x 2 reps
Floor: 85% x 2 sets x 3 reps
This routine is designed to improve back and hip strength, not grip strength. This should be done
conventional no matter how you pull (sumo or conventional). I also like to use baby powder, or even baby oil,
during training in order to cut down on friction. Good luck. May your pulls be BIG!
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Ive put certain clients on variations of a Westside and 5/3/1 Program now for over a year. Much of the
programming depends on their strengths, weaknesses, needs, available time, and recovery, etcbut this is an
example of a program that I have recently designed for a client who needs to focus on getting stronger in the
gym and leaner in the kitchen. The following is the first six complete weeks (that will be constantly changing
and adapting) of the program.
Week 1
Day 1Bench
Speed Bench Press:4 sets of 3, 15-second rest between sets. This is one cluster. Rest 1 minute
between clusters, complete 4 clusters.
o 35% + mini bands
o Remove Bands
3 sets of 3 reps with 90% of your 1-RM Full Press, 3-board
Dumbbell Floor Press:3 sets of 10 to failure
Lats (I prefer Chins):get 100 reps in a session (4-6 sets)
1 set of hamstrings and abs
Whatever you want to do for arms
Day 2Squat
Box Squat:8-12 sets of 2, 45-second rest between, 45% bar weight + Bands (average)
Good Morning:3 sets of 3 with same bands on the bar, deadlift stance
Hamstrings:4 hard sets
Abs:4 hard sets
Lats:1 light easy set
Day 3Bench 2
3-board:3s up to a 3-RM
2-board:80% of this x 2 sets of 3
4-board:90% of your full 1-RM x 3 x 2 sets
Incline Bench Press: sling shot, 3 moderate sets of 8-10
Lats:50 reps
Hamstrings and Abs: 1 light easy set
Day 4Deadlift
Deadlift:70% + 55 chains or 70 bands x 3
Sumo Deadlift:3 easy sets of 5 reps
Hamstrings:3 hard sets of 10 or less
Abs:4 hard sets of 10
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Week 2
Day 1Bench
Speed Bench:4 Clusters, same weight, sets of 4 reps
o Remove Bands
o 3 sets of 4 reps with 90%, 4-board
Dumbbell Floor Press:3 sets of 8 to failure
Lats:100 reps
1 set of hamstrings and abs
Whatever you want for arms
Day 2Squat
Box Squat:5/5/5+ with 65/75/85% of your Training Max
Speed Deads:45% + bands x 1 x 5-10 sets, 15-second rest between sets
Hamstrings:4 hard sets
Abs:4 hard sets
Lats:1 light easy set
Day 3Bench 2
3-board:1s up to a 1-RM
2-Board:80% of this x 2 sets of 1 rep
4-Board:90% of your full 1-RM x 3 x 2 sets
Incline Bench Press: sling shot, 3 moderate sets of 8-10
Lats:50 reps
Hamstrings and Abs:1 light easy set
Day 4Deadlift
Deadlift:80% + 55 chains or 70 bands x 3
Plates elevated 2-5 inches:3 easy sets of 5 reps
Hamstrings:3 hard sets of 10 or less
Abs:4 hard sets of 10
Week 3
Day 1Bench
Speed Bench:4 Clusters, same weight, sets of 5 reps
o Remove Bands
o 3 sets of 5 reps with 90%, 5-board
Dumbbell Incline Press:3 sets of 10 to failure
Lats:100 reps
1 set of hamstrings and abs
Arms
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Day 2Squat
Box Squat:8-10 sets of 2, 45-second rest between, 50% bar weight + Bands (Average)
Good Morning:3 sets of 5 with same bands on the bar, deadlift stance
Hamstrings:4 hard sets
Abs:4 hard sets
Lats: 1 light easy set
Day 3Bench 2
2-board:3s up to a 3-RM
1-board:80% of this x 2 sets of 3
5-board:85% of your 1-RM x 5 x 2 sets
Decline Bench Press: sling shot, 3 moderate sets of 8-10
Lats:50 reps
Hamstrings and Abs:1 light easy set
Day 4Deadlift
Deadlift:72.5% + 55 chains or 70 bands x 3
Sumo Deadlift:3 easy sets of 5 reps
Hamstrings:3 hard sets of 10 or less
Abs:4 hard sets of 10
Week 4
Day 1Bench
Speed Bench:8 sets of 3, 45-second rest between sets, 65%, sling shot
o Rest
o Continue to take sets of 3 with the sling shot near, at, or above your 1-RM
Dumbbell Incline Press:3 sets of 8 to failure
Lats:50 reps
1 set of hamstrings and abs
Arms
Day 2Squat
Box Squat:3/3/3+ with 70/80/90% of your Training Max
Speed Deads:45% + bands x 2 x 5-10 sets, 15-second rest between sets
Hamstrings:4 hard sets
Abs:4 hard sets
Lats:1 light easy set
Day 3Bench 2
2-board:1s up to a 1-RM
1-board:80% of this x 2 sets of 1 rep
5-board:90% of your 1-RM x 3 x 2 sets
Decline Bench Press:sling shot, 3 moderate sets of 8-10
Lats:50 reps
Hamstrings and Abs:1 light easy set
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Day 4Deadlift
Week 5
Day 1Bench
Speed Bench:8 sets of 3, 45-second rest between, 75%, sling shot
o Rest
o Continue to take sets of 3 with the sling shot near, at, or above your 1-RM
Decline Dumbbell Press: 3 sets of 10 to failure
Lats:50 reps
1 set of hamstrings and abs
Arms
Day 2Squat
Box Squat:8 sets of 2 with 45-second rest between, 55% bar weight + Bands (Average)
Good Morning:5 sets of 3 with same bands on the bar, deadlift stance
Hamstrings:4 hard sets
Abs:4 hard sets
Lats: 1 light easy set
Day 3Bench 2
1-board:3s up to a 1-RM
Touch:80% of this x 2 sets of 1 rep
3-board: Same weight x 3 sets of 1 rep
4- or 5-board:Same weight x 3 sets of 1 rep
Day 4Deadlift
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Week 6
Day 1Bench
Speed Bench: 6-8 sets of 3, 45-second rest between, 80-85%, sling shot
o Rest
o Continue to take sets of 1 with sling shot near, at, or above your
1-RM
Decline Dumbbell Press:3 sets of 8 to failure
Lats:50 reps
1 set of hamstrings an abs
Arms
From here we can repeat, look at your rep speed, and determine what reps/sets/
programming suits your current needs, etc...
Day 2Squat
Box Squat:5/3/1+ with 75/85/95% of your Training Max
Speed Deads:45% + bands x 3 x 5-10 sets, 15-second rest between sets
Hamstrings:4 hard sets
Abs: 4 hard sets
Lats: 1 light easy set
Box Squat: Deload or Begin Circa Max Phase for 3-5 weeks
Day 3Bench 2
1-board:1s up to a 1-RM
Touch:80% of this x 2 sets of 1 rep
3-board:Same weight x 2 sets of 1 rep
4- or 5-board:Same weight x 3 sets of 1 rep
From here we would either prepare for a new 1-RM, Deload, or begin the process again if it is
working perfectly.
Day 4Deadlift
Deadlift: 85% + 55 chains or 70 bands x 3
Plates elevated 2-5 inches:3 easy sets of 5 reps
Hamstrings:3 hard sets of 10 or less
Abs:4 hard sets of 10
At this point we could repeat, take a 1-RM, or move to another method of improvement.
Extra DayAt least one day per week you can go to the gym and:
Front Squat:3s up to an easy 60-70%
Low Back Warm up
Abs
Make up any light accessory work you didnt get to during the week.
More arms
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When choosing a program for this book, it made perfect sense to submit a program from Chuck Sipes. Not
only did Chuck spend a huge majority of his time helping children in the California Youth Authority for 20
years, but he was also one of the strongest men of all timeperforming strength exhibitions worldwide and
attaining a near 600-pound raw bench.
He termed the concept the one- and two-rep method, and it utilizes principles that have become popular in
modern strength training. Due to its unique approach, this could be a perfect change of pace to your training
in order to kick-start your results. Better yet, since his training was always simple and effective, it has worked
for countless people worldwide.
Workout A: Upper Body
1a. Barbell Press Behind Neck: 4 sets of 2 reps
Supersetted with
1b. Front Raise with Barbell: 4 sets of 10 reps
2a. Barbell Bench Press: 4 sets of 1
Supersetted with
2b. Barbell Pullover: 4 sets of 12
3a. Lying French Press: 4 sets of 2
Supersetted with
3b. Triceps Pushdowns: 4 sets of 15
4a. Cheating Barbell Curls: 4 sets of 1
Supersetted with
4b. Barbell Preacher Curl: 4 sets of 12
5a. End of the Bar Lat Rowing: 4 sets of 2
Supersetted with
5b. Lat Machine Pulldown: 4 sets of 15
Workout B: Lower Body
1a. Squats: 4 sets of 2
Supersetted with
1b. Leg Extensions: 4 sets of 12
2a. Deadlifts: 4 sets of 2
Supersetted with
2b. Front Bends with Broomstick: 4 sets of 12
3a. Seated Calf Raises: 4 sets of 2
Supersetted with
3b. Standing Bodyweight Calf Raises: 4 sets of 20
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Workout A and B are both to be performed twice a week based on your individual recovery ability.
An example could be Monday/Tuesday and Thursday/Friday training days.
Strive to increase weights whenever possible, but do not sacrifice proper form.
If behind the neck pressing causes pain, standard pressing from the front may be used.
End of the Bar Lat Rowing is performed by placing a barbell in a corner, putting weight on the end,
and rowing the weight to your chest. (An early method of T-Bar rowing).
If you find that you are not recovering fast enough, cutting the volume of the entire routine from 4
sets each to 3 sets each may be a good option.
Brad Kelly is a sought after National Academy Of Sports Medicine(NASM) Personal Trainer, Correctional
Exercise Specialist(CES), and Performance Enhancement Specialist (PES) located in Panama City, Florida.
Driven to help trainees in his local community and worldwide, he now regularly writes articles on various
subjects such as training routines, corrective exercise, and nutrition. Brad has also directly helped over 50
National Academy of Sports Medicine Trainers pass their own exams and performs online training to help
people reach their fitness goalswhether it is gaining muscle, weight loss, or just leading a healthy lifestyle.
Truly understanding the value of a healthy lifestyle, Brad is now fully recovered from a chronic sickness that
lasted seven years and left him weighing 120 pounds.
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Intro:
This is an eight-week pre-contest or peaking phase that I have put together for those that really want to
learn how to take their strength to the next level either for a meet or just to show off in the gym. If you dont
have access to specialty bars, you can simply use a front squat harness or rig up a belt squat to use instead.
The purpose of this is to give your shoulders a break from the heavy training that has been done and that
which lies ahead. I have programmed many templates like these and have seen an average of 100-pound PR
totals made.
My purpose of creating this program was not only to help, but also to teach YOU how to work up while trying
to peak for an all-out day in a meet. As you can see, the program starts off slow and builds momentum in
three-week waves. It also has you primed to take your lifting to the next level.
After week eight, you should take one full week off from training. After a seven- to eight-day recovery, you will
be chomping at the bit to kill PRs!
Eight-Week Program
Week
1
Squat
Bench
Dead
75%x2 2 sets
RB: 85%x2
Oly squat: 3 sets of 5
Walking lunge: 100 yards
Reverse hyper: 3 sets of 12
Up and down plank: 50 reps
80%x3(comp stance)
6 Block pull: 85%x3
SSB wide stance
squat(raw): 3 sets of 8
GHR: 3 sets of 12
Up and down plank:
50 reps
80%x2 2 sets
RB: 85%x2 2 sets
SSB GM: 3x8
Leg press: 3 sets of 20
Reverse hyper: 3 sets of 12
Up and down plank: 60 reps
85%x3 2 sets(comp
stance)
4block pull: 90%x2
2 sets
SSB close stance(raw)
squat: 3 sets of 8
Barbell shrug: 3 sets
of 10
Up and down plank:
65 reps
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Eight-Week Program
Week
3
Deload
4
Reload
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Squat
Bench
Dead
60%x3 2 sets(SSB)
Wide stance GM: 3 sets of 5
Reverse hyper: 3 sets of 12
Plank: 3x45sec hold
(form work):
60%x1x6(comp
stance)
SLDL 2 sets of 5
Kroc row: 3 sets of 10
Up and down plank:
50 reps
Singles
opener
RB for 2nd and projected 3rd
Pause squat(brief): 3 sets of 6
Pause squat: 60%x5x3
Reverse hyper: 3x12
Up and down plank: 70 reps
Chest:
Last warm-up x2
Projected 1st
Projected 2nd
PR double 2bd
CG: heavy triples 3bd
max double
Incline DB: 3x15
Band fly: 3 sets of 12
90%x2 2 sets(comp
stance)
6in block pull: 95%x3
GHR: 3 sets of 10
Barbell shrug: 3 sets
of 10
Up and down plank:
80 reps
SLDL: 3 sets of 5
Oly squat: 3 sets of 8
Kroc row: 3 sets of 10
DB shrug: 3 sets of 12
Up and down plank:
90 reps
Singles
Opener
Then attempt PR(101%)
Then one heavier RB
set(105%)
Pause squat: 60% 3 sets of 3
Reverse hyper: 3 sets of 12
Up and down plank: 75 reps
Last warm-up x 2
Opener x 2
2nd x1
Try new PR
CG 3bd: 3x5
Band fly: 3 sets of 20
PR double
4 block pull: PR
double
GHR: 3 sets of 12
Barbell shrug: 3 sets
of 12
Up and down plank:
75 reps
Eight-Week Program
Week
7
8
Deload
Squat
Bench
Dead
Last warm-up x 2
Opener x2
Pause squat: 65% 3 sets of
3(SSB)
Stationary lunge: 3x20
Reverse hyper: 3 sets of 12
Plank: 3 sets of 1min holds
Chest:
Last warm-up x2
1st
3rd
PR
CG 3bd: 3x5
Incline DB: 3 sets of 5
Band fly: 3 sets of 20
Last warm-up
1st
2nd
6 block pull:
100%x2
Barbell shrug: 3 sets
of 10
Plank: 3 sets of 1min
holds
Specialty bar:
3 sets of 5 close, 3 sets of 5
wide(light and fast)
Box Pause squat(SSB): 3 sets
of 5
Reverse hyper: 3 sets of 15
Up and down plank: 50 reps
Use %S of your best lift (either in meet or gym)DO NOT use a crappy lift for your %!
Opener will be about 90%
Last warm-up will be about 80%
Then you will figure out with my feedback what good seconds and thirds will be
Do your best to rig-up the reverse bands in any way that you can. Its very important to the program
but if you cant then get with me for an alternate route.
Use a light for the RB (reverse band) work. Use orange or light, from EliteFTS.com
Assistance work without percentages: this should end up with the top set being about 3-4 reps shy of
failure. Now, on some of the movements with less than 8 reps, this is harder to judge, so
dont apply. This mainly applies to the higher rep assistance: Lat pull-downs or fly etc. I want the block
pulls, stiffs, decline, close grip works top set to be heavy, but not to failure.
4th day
Incline DB press: 3x20
Side lateral: 3x20
Band press-down: 3x15
OHP: 3x15 keep it light
Rear delt raise: 3x15
Upright row: 3x15
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The following cycle is one that I used when I tore my pec and could not use a regular bar for squatting. This
is a great cycle for anyone dealing with a similar type of injury, or for anyone who is simply suffering from
beat up shoulders. Not only did this off-season cycle let me maintain my squat strength while injured, but it
also actually sent me into my meet training cycle stronger than ever. My best squat before running this cycle
was 885 pounds. At the following meet I squatted 935 pounds.
Keep in mind that this cycle did require the use of a Buffalo bar, SS bar, and Rackable cambered bar. If you
dont have these bars, you can make substitutions, but be conscious of what bar you are using and what
the purpose of the day is. I originally got this format from an article that Matt Wenning wroteone that I
used when I was having some stability issues. The format works because everything is done with a purpose.
Through my own modifications, I made the cycle work to perfectly suit my needs.
Week 8: Technique
*6 sets of 2 reps with the cambered bar. 35% bar weight and 35% band tension off of a parallel or slightly
below parallel box.
Briefs and belt only.
Week 7: Stability
*8 sets of 2 reps with the safety squat bar. 40% weight and 20% fully suspended chain. Chains will never
touch the ground.
Briefs and belt only. No box.
Week 6: Strength
*Cambered bar. Work up to a heavy double with 50% band tension.
Shoot for 6-8 sets working up. Parallel box
Briefs and belt only.
Week 5: Unload
*Safety squat bar. 50% straight weight and 4 sets of chains for 8 sets of 2 reps on a parallel box.
Briefs and belt.
Week 4: Technique
*Cambered bar. Work up to 70% in full gear.
Work on depth and technique.
Week 3: Technique
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*Safety squat bar. 60% weight and 4 sets of chains for 6 sets of 2 reps.
Then 2 heavier singles, adding 10% on each. Parallel box.
Briefs and belt only.
Week 2: Stability
*Safety squat bar. 40% straight weight and 25% of suspended chain for 6 sets of 2 reps.
Briefs and belt.
Week 1: Sticking Point Training
*Buffalo bar. Set chains or straps to sticking point. Work up to a two-second paused max.
Briefs and belt.
A few notes here:
1. When I squat with bands on the cambered bar, I place the bands over the top of the
plates so that there is constant tension.
2. When I squat with chains, they fully unload from the ground at lockoutunless the session
calls for suspended chain. If this is the case, the chains should be suspended from the
bar so that they never touch the ground.
3. Dont get crazy on the unload sessions. These are light for a reason. They are meant to
give you some stimulus, but at the same time they are also there to help you recover from
the heavier weeks.
So, thats it. Give it a run, but be prepared to work. Ive found that this cycle looks much easier on paper
than it actually is. Some of the sessions can be extremely tough, especially if you have issues with stability or
tightness while squatting. Even if you dont, I feel that this is one area that can always use improvement.
Sometimes training through an injury can be extremely frustrating, but Im living proof that you can still make
great progress during these periods of time. That is, if you have the right plan in place and execute it with
total confidence.
Videos:
SS Bar Squat with Chains:
http://www.youtube.com/watch?v=rhGe7HgUnSQ&feature=share&list=UUltf0QB2H6AmYTt2ZebWJIg
http://www.youtube.com/watch?v=-gELnAK04ek&feature=share&list=UUltf0QB2H6AmYTt2ZebWJIg
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As a veteran of the US Army, and current DOD employee, my intent behind writing this manual is simple:
military personnel are a unique breed, and their training needs to be unique. As training has evolved,
bodybuilding style training, Conjugate training, and even CrossFit training have emerged as tactical training
concepts. Yet, the big questionor test, ratherhas to be whether or not the defined training program does
the following:
2) Does the training program impact the ability to pass the DOD required physical fitness test for your respective branch of service?
Yes, the Fitness Test has merit. You can get big and strong but ultimately fail a fitness test.
Strength training has to be balanced with a number of components in relation to military training. Does this
mean you need to scrap your goals of an elite total? Absolutely not. However, there is a balance that needs
to be maintained if you, as a member of the US military, plan to stay a member of the US military. That
means incorporating running into your training program and understanding that the path to an elite total will
be longer due to the demands of Uncle Sam.
This is a six-week general prep program followed by a four-week strength phase that emphasizes rep strength
as well as one-rep effort training. Essentially, Ive ripped off Westside training and 5/3/1 and put this into a
system that makes sense, at least to me.
Some things have changed in terms of military physical fitness training since my departure from military
service, but there are a few things that remain. First off, the aerobic component (running) is a significant
portion of test points. To ignore this fact is to establish failure. As a member of the military, youre going to
have to run. This doesnt mean youre stuck with an inability to get strong. You simply have to rotate your
training focus in relation to Physical Fitness testing requirements. This is based on your commanders, so
I cant really control this. However, you can plan out training and make sure that training the required test
components is accomplished over the given time period.
The plan Im laying out will work for US Air Force, who I currently work with, and US Army personnel. Marin
Corps will need additional running distances, and that will be in the listed in the USMC listing. When looking
at the training programs, the conditioning is SEPARATE from the running. This reason is twofold:
Im going back to my days of military service, but its a safe bet that you (the soldier/airman/marine/sailor)
are performing mandatory unit PT. This isnt a bad thing, and it shouldnt be frowned upon. Im going to use a
plan I developed based on my own units training patterns. This might have to be adjusted, but the flexibility
is there.
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Training Program
Okay, so enough about the whole running thing. Lets talk lifting and getting stronger. The premise of this
training is to improve the physical capacity of military personnel so that they will be better at combat-related
actions than the enemy (read this as, you live, they die). This requires a more athletic focus to your training.
The main lifts are as follows: deadlifts, squats and front squats, military press, and bench press. Im not
reinventing the wheel here, folks. The lifts selected are tried and true strength builders. Plus, these lifts and
their variants can make you better at your job. Accessory work will focus on core strength and stability, as well
as injury prevention and rehabilitation.
The training program is designed to build strength while simultaneously maintaining some level of military
conditioning and mobility. The weights listed are 90% of current 1RMs and allow for strength progression
while also limiting fatigue. This may seem like too little training volume, but the focus is to improve universal
strength, not just the one-rep max. Im also anticipating at least three days of mandatory physical fitness
training a week, so adding extra sets could limit recovery. This is, of course, a challenge as deployments, duty
assignments, 24-hour operations, etc. already impact optimal recovery periods. Again, this program is to
assist you in getting betternot simply to beat you down day-in and day-out.
Final Thoughts
There are a ton of programs out there, and each has its own drawbacks and benefits. The reasoning behind
this training setup is to improve your overall strength while also allowing you to maintain military standards in
relation fitness testing. This isnt a very complex program because it doesnt need to be. The simplicity also
allows the lifter to maintain or reintroduce training on deployments, as the mission permits.
The only piece of equipment that can be a challenge is the use of the Prowler. However, this can be
replaced by finding a hill or by running with a ruck or weighted vest. Its not the same lung-puking event as
Prowler sprints, but it does the job.
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Conditioning Program
Week 1
Day 1
Day 2
Reps / Distance
Mobility
Warm-up
Run
10
Jumping jack
10
Bodyweight Squat
10
Bodyweight Squat
10
Lunge
6 per leg
Lunge
6 per leg
Lateral Lunge
6 per leg
Lateral Lunge
6 per leg
Good Morning
10
Good Morning
10
10 per leg
10 per leg
Extreme Lunge
6 per leg
Extreme Lunge
6 per leg
High knee
20 yards
High knee
20 yards
jog pace
1 mile
TIME:
COOLDOWN
Sprint
Core
circuit
fashion
3 min walk
45 sec rest
100 yards
45 sec rest
50 yards
30 sec rest
50 yards
30 sec rest
30 yards
20 sec rest
V Crunch
15
V Crunch
15
Toe Touch
15
Plank
Calf
30 sec
15
30 sec each leg
do twice no rest
Toe Touch
Plank
Crunch
Calf
Hamstring
30 sec
Hamstring
Quadricep
30 sec
Quadricep
T Spine Rotation
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No Distance Running
_____________
100 yards
Crunch
Stretching
Reps / Distance
Jumping jack
10 each side
T Spine Rotation
15
30 sec
do twice no rest
15
30 sec each leg
30 sec
30 sec
10 each side
Butterfly
30 sec
Butterfly
30 sec
Iron Cross
10 each side
Iron Cross
10 each side
Day 1
Sets/Reps
Week 2
Percentage Weight
Day 1
Sets/Reps
Week 3
Percentage
Weight
Day 1
Sets/Reps
Week 4
Percentage Weight
Day 1
Sets/Reps Percentage Weight
Week 5
Day 1
Sets/Reps Percentage Weight
Week 6
Day 1
Sets/Reps Percentage Weight
Mobility Circuit
Jumping jack, seal
jack, lunge, lateral
lunge, squat, drop
squat, push up
Barbell Warmup
1X5
Back Squat
1X5
WU
45
1X5
WU
45
1X5
WU
45
1X5
WU
45
1X5
WU
45
1X5
WU
45
335
Keep Chest up
sit back
Push knees out
RDL
115
1X5
145
1X8
135
1X8
135
1X8
135
1X8
1X6
2X4
3X6
50%
55%
60%
170
185
205
1X6
2X5
3x6
55%
60%
70%
185
205
235
1X6
1X6
2X5
2X5
50%
60%
65%
75%
170
205
220
255
1X6
1X6
2X5
2X4
55%
65%
75%
80%
220
255
270
1X6
1X6
2X5
3X4
55%
70%
75%
85%
185
235
255
285
1X5
1X3
2X3
3X3
55%
75%
85%
90%
135
185
255
285
305
3X8
50%
170
3X10
55%
185
3X12
60%
205
4X8
55%
185
4X10
60%
205
4X12
65%
220
bwt
bwt
25
3X10/leg
3X12
3XAMRAP
3X10
45
bwt
25
3X12/leg
3X15
3XAMRAP
3X10
45
bwt
25
4X10/leg
4X10/leg
3XAMRAP
3X15
60
bwt
25
4X12/leg
4X10
4
4X12
80
AMRAP
25
4X15/leg
4X15/leg
4
4X15
bwt
bwt
2X12
2X20
25
25
3x12
3x20
25
25
3X12
3X20
45
45
2X12
2X20
45
45
3X12
3X20
Circuit
Walking Lunge
Back Extension
Pullups
Wtd neck exercise
2X8/leg
2X10
2XAMRAP
2X10
Pikes
Toe Touch
2X12
2X20
front,
L side,
R Side,
back
Week 1
Exercise
Day 2
Sets/Reps
front,
L side,
R Side,
back
Week 2
Percentage Weight
Day 2
Sets/Reps
front,
L side,
R Side,
back
Week 3
Percentage
Weight
Day 2
Sets/Reps
front,
L side,
R Side,
back
Week 4
Percentage Weight
Day 2
Sets/Reps Percentage Weight
bwt
front,
L side,
R Side,
back
Week 5
Day 2
Sets/Reps Percentage Weight
bwt
front,
L side,
R Side,
back
15 each
leg
90
AMRAP
25
45
45
Week 6
Day 2
Sets/Reps Percentage Weight
Mobility Circuit
Barbell Warmup
1X5
WU
45
1X5
WU
45
1X5
WU
45
1X5
WU
Bench Press
1X10
1X8
1X8
2X8
55%
65%
75%
95
110
130
150
1x8
1X5
1X5
2X8
65%
75%
80%
115
130
150
160
1x8
1X5
1X5
1X3
1X1+
50%
70%
80%
90%
55
100
140
160
180
1x8
4X4
3X3
70%
80%
Mil Press
1X5
1X6
2X4
3X6
WU
50%
55%
60%
95
1X5
1X8
2X5
3X4
WU
55%
65%
70%
65
1X5
1X8
2X5
3X4
WU
60%
65%
75%
65
1X5
1X8
2X5
3X4
WU
65%
70%
80%
45
1X5
WU
55
140
1x8
4X4
3X3
75%
85%
65
1X5
1X8
2X5
3X4
WU
60%
75%
85%
45
1X5
WU
55
150
2x6
2x4
2x3
80%
95%
65
1X5
1X8
2X5
3X4
45
200
5 pullups
each set
135
90%
95%
55
160
100%
WU
65%
75%
90%
65
Circuit
DB Inc Press
1 arm row
Seated Row
Dips
Hanging leg Raise
Sprinter Sit Up
2X8
2X10
2X20
2XAMRAP
2X12
2X20
25
bwt
bwt
Week 1
Exercise
Day3
Sets/Reps
3X10
3X12
2X15
3XAMRAP
3X12
3X20
25
bwt
bwt
Week 2
Percentage Weight
Day3
Sets/Reps
3X12
3X15
3X20
3XAMRAP
3X15
3X20
25
bwt
bwt
Week 3
Percentage
Weight
Day3
Sets/Reps
4X10
4X15
4X15
4XAMRAP
3X20
3X20
45
bwt
bwt
Week 4
Percentage Weight
Day3
Sets/Reps Percentage Weight
4X15
4X15
4X20
50
4X15
4X15
45
bwt
bwt
Week 5
Day3
Sets/Reps Percentage Weight
4X20
4X20
4X20
50
4X25
4X25
45
bwt
bwt
Week 6
Day3
Sets/Reps Percentage Weight
Mobility Circuit
Barbell Warmup
1X5
Box Squat
1X8
WU
45
1X5
WU
45
1X5
WU
45
1X5
WU
45
2X6
WU
45
2X6
WU
45
315
300
115
1X8
135
1X8
155
1X8
135
1X8
135
1X8
50%
160
1X5
1X6
5X5
50%
60%
65%
160
190
205
1X6
1X5
4X6
55%
65%
70%
175
205
225
3X4
2X5
3X5
60%
65%
75%
190
205
240
1X8
2X5
2X3
3X5
50%
65%
75%
80%
160
205
240
255
1X6
1X5
2X4
3X5
50%
65%
70%
85%
160
205
225
270
1X6
2X4
2X3
3X2
60%
75%
85%
90%
190
240
270
285
1X6
1X5
2X5
50%
55%
60%
150
165
180
1X6
2X5
3X4
55%
65%
70%
165
195
210
1X6
2X5
3X4
60%
70%
80%
180
210
240
1X5
2X4
3X1
60%
70%
80%
180
210
240
1X8
2X5
3X4
65%
75%
85%
195
225
255
1X6
1X5
2X3
4X1
60%
70%
80%
90%
180
210
240
270
3X5
50%
160
3X5
60%
190
3X6
70%
225
3X6
75%
240
3X5
80%
255
3X5
85%
270
bwt
bwt
3X8/leg
3X12/side
2X10
2X15
2X12
2X20
Deadlift
Keep Chest up
sit back
Push knees out
Front Squat
Circuit
DB Split SQ
OH side raise
Pull ups
Hammer curl
Knees to elbows
Sit Ups
2X8/leg
2X12/side
2X6
2X12
2X12
2X20
25
bwt
bwt
3X10/leg
3X15/side
2X12
2X20
3X12
3X20
25
bwt
bwt
4X12/leg
4X12/side
3X8
3X15
3X15
3X 1 min
45
bwt
bwt
4X12/leg
4X15/side
3X12
3X20
3X20
3X 1 min
45
bwt
bwt
4X12/leg
4X15/side
4X12
4X15
4X15
4X 1 min
45
bwt
25
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Day 1
Sets/Reps
Week 2
Percentage Weight
Day 1
Sets/Reps
Week 3
Percentage
Weight
Day 1
Sets/Reps
Percentage
Weight
Week 4
Week 5
Week 6
Day 1
Sets/Reps Percentage Weight
Day 1
Sets/Reps Percentage Weight
Day 1
Sets/Reps Percentage Weight
Mobility Circuit
Jumping jack, seal
jack, lunge, lateral
lunge, squat, drop
squat, push up
Barbell
Warmup
2X5
45
2X5
45
2X5
45
2X5
45
45
2X5
45
2X5
Back Squat
145
1X8
135
1X8
145
1X5
55%
185
1X5
55%
185
1X8
135
1X8
50%
170
Keep Chest up
sit back
Push knees out
1X5
1X5
1X5
1X5+
55%
60%
70%
80%
185
205
235
270
1X5
1X3
1X3
1X3+
55%
65%
75%
85%
185
220
255
285
1X3
1X5
1X3
1X1+
65%
70%
80%
90%
220
235
270
305
1X6
1X5
1X2
3X1
65%
80%
90%
95%
220
270
305
320
1X5
1X5
1X5
45%
55%
65%
155
185
220
1X8
1X8
1X8+
55%
65%
75%
185
220
255
RDL
4X8
60%
205
4X8
65%
220
4X8
70%
235
4X8
75%
255
4X10
80%
270
4X12
85%
285
1X8
1X8
135
135
1X8
Circuit
DB split SQ
Box jump
Pullups
Wtd neck exercise
2X8/leg
2X10
2X15
2X15
Pikes
Toe Touch
2X20
2X30
bwt
25
3X10/leg
3X12
30
3X15
bwt
bwt
2X20
2X50
bwt
front,
L side,
R Side,
back
Week 1
Exercise
Day 2
Sets/Reps
25
25
3X12/leg
3X15
40
3X15
25
25
3X20
3x20
45
front,
L side,
R Side,
back
Week 2
Percentage Weight
Day 2
Sets/Reps
25
25
4X10/leg
4X10/leg
50
4X15
25
25
3X15
3X20
45
front,
L side,
R Side,
back
Week 3
Percentage
Weight
Day 2
Sets/Reps
Percentage
Weight
45
25
4X12/leg
4X10
50
4X15
45
45
2X12
2X20
60
front,
L side,
R Side,
back
45
25
4X15/leg
4X15/leg
50
4X20
45
45
3X12
3X20
80
front,
L side,
R Side,
back
15 each
leg
90
front,
L side,
R Side,
back
60
25
45
45
Week 4
Week 5
Week 6
Day 2
Sets/Reps Percentage Weight
Day 2
Sets/Reps Percentage Weight
Day 2
Sets/Reps Percentage Weight
Mobility Circuit
Barbell
Warmup
1X5
WU
45
1X5
WU
45
1X5
WU
45
1X5
WU
45
1X5
WU
45
1X5
WU
45
1X10
1X5
1X5
1X5+
55%
65%
75%
95
110
130
150
1x8
1X5
1X3
1X3
1X3+
55%
65%
75%
85%
115
110
130
150
170
1x8
1X5
1X5
1X3
1X1+
50%
70%
80%
90%
55
100
140
160
180
1x8
1X5
1X5
2X2
3X1
50%
80%
90%
95%
95
100
160
180
190
1X5
1X5
1X5
45%
55%
65%
90
110
130
1X10
1X8
1X8
1X8+
55%
65%
75%
95
110
130
150
1X5
1X6
2X4
3X6
50%
55%
60%
45
70
75
85
1X5
1X8
2X5
3X4
55%
65%
70%
45
75
90
95
1X5
1X8
2X5
3X4
60%
65%
75%
65
85
90
105
1X5
1X8
2X5
3X4
65%
70%
80%
65
90
95
110
1X5
1X8
2X5
3X4
60%
75%
85%
65
85
105
115
1X5
1X8
2X5
3X4
65%
75%
90%
65
90
105
125
25
25
bwt
bwt
3X12
3X15
3XAMRAP
3XAMRAP
3X15
3X20
25
25
bwt
bwt
4X10
4X15
4XAMRAP
4XAMRAP
3X20
3X20
45
45
4X15
4X15
50
50
4X15
4X15
45
45
bwt
bwt
4X20
4X20
50
50
4X25
4X25
Bench Press
3 pullups
each set
add 1 rep each week
135
Mil Press
Circuit
DB Inc Press
1 arm row
Pullups
Dips
Hanging leg Raise
Sprinter Sit Up
2X8
2X10
2XAMRAP
2XAMRAP
2X12
2X20
25
25
bwt
Week 1
Exercise
Day3
Sets/Reps
3X10
3X12
3XAMRAP
3XAMRAP
3X12
3X20
Week 2
Percentage Weight
Day3
Sets/Reps
Week 3
Percentage
Weight
Day3
Sets/Reps
Percentage
Weight
bwt
bwt
45
45
bwt
bwt
Week 4
Week 5
Week 6
Day3
Sets/Reps Percentage Weight
Day3
Sets/Reps Percentage Weight
Day3
Sets/Reps Percentage Weight
Mobility Circuit
Barbell
Warmup
1X5
WU
45
1X5
WU
45
1X5
WU
45
1X5
155
1X8
225
255
285
1X5
2X5
2X3
3X3
WU
45
2X6
135
1X8
205
225
255
300
1X6
1X6
1X6
55%
65%
75%
WU
45
2X6
135
1X8
175
205
240
1X8
1X8
1X8
1X8
WU
45
300
Box Squat
115
1X8
135
1X8
1X5
1X6
5X5
60%
70%
80%
190
225
255
1X6
1X5
4X6
65%
75%
85%
205
240
270
3X4
2X5
3X5
145
1X8
1X8
1X5
1X5
1X5
1X5+
55%
60%
70%
80%
135
165
180
210
240
1X8
1X5
1X3
1X3
1X3+
55%
65%
75%
85%
145
165
195
225
255
1X5
1X3
1X5
1X3
1X1+
55%
65%
70%
80%
90%
165
195
210
240
270
1X5
1X6
1X5
1X2
3X1
55%
65%
80%
90%
95%
165
195
240
270
285
1X5
1X5
1X5
45%
55%
65%
135
165
195
1X8
1X8
1X8
1X8+
50%
55%
65%
75%
150
165
195
225
3X5
50%
160
3X5
60%
190
3X6
65%
205
3X6
70%
225
3X3
80%
255
3X5
85%
270
bwt
bwt
3X8/leg
3X12/side
2X15
2X15
2X12
2X20
1X8
Deadlift
Keep Chest up
sit back
Push knees out
Front Squat
Circuit
DB Split SQ
OH side raise
Lat Pulldowns
Hammer curl
Knees to elbows
Sit Ups
elitefts.com
70%
80%
90%
1X8
2X8/leg
2X12/side
2X12
2X12
2X12
2X20
25
bwt
bwt
3X10/leg
3X15/side
3X20
3X20
3X12
3X20
25
bwt
bwt
4X12/leg
4X12/side
3X20
3X15
3X15
3X 1 min
65%
70%
80%
95%
135
45
bwt
bwt
135
60%
65%
75%
80%
135
1X8
4X12/leg
4X15/side
3x25
3X20
3X20
3X 1 min
45
bwt
bwt
4X12/leg
4X15/side
4X20
4X15
4X15
4X 1 min
190
205
240
255
45
bwt
25
elitefts.com
I know many of you are reading this manual for two things: 1) You wanted give to charity, and 2) most of all
you want to get stronger.
I decided to tailor this article for the novice powerlifter; the lifter that wants to compete but isnt sure he is
ready. Most lifters have the same fear: Am I strong enough to compete? The best thing about powerlifting is
that anyone can do it as long as you can pay the meet fee. Now for the hard part: How do I train?
I am going to share six rules that I have learned over the years that I believe every lifter should consider, and
I have since applied these rules to make a very simple and effective training cycle. (A16-week cycle that I
have used many times for meet PRs and is included at the end of this document). I have learned the hard
way about many things when it comes to meet preparation, so I hope this will give you a road map for meet
success.
Rule number one:
Base your program off what you can do.
Many lifters fail at programming right off the bat because of their ego. Never build a program based off goals
and dreams. Always use numbers that you have actually done. The cycle below contains percentages. Be
honest with yourselfyou will thank yourself come meet day.
Rule number two:
Always start off slow.
Take the first three weeks of the cycle to get acclimated to the routine. This is the time to dial-in technique
and focus on your mistakes. You cant fix mistakes on a squat or bench while going balls to the walls the first
week out. Be slow and methodical. You will have 16 weeks to kill yourself, so dont jump into the deep end
right out of the gate.
Rule number three:
Learn when to go easy.
A program should have easy days. Some people call this day a deload day. Some even call this day an
unload day. Whatever you call it, just make sure the workout is easy. This should be done every four weeks.
This gets you in meet mode and primes your body to know that after you rest for a week, its time to lift heavy.
Rule number four:
Always make room for a moderate day.
I like to do a day that is very low key and a day when you dont need to get hyped up to lift. This day can be
hard and be a solid workout, but it doesnt have kill your body. A good weight for this is in the 70% range.
This is almost like a moderate-active rest week. It will be enough to make you push, but not enough to make
you sore the next day.
elitefts.com
I know many of you are reading this manual for two things: 1) You wanted give to charity, and 2) most of all
you want to get stronger.
I decided to tailor this article for the novice powerlifter; the lifter that wants to compete but isnt sure he is
ready. Most lifters have the same fear: Am I strong enough to compete? The best thing about powerlifting is
that anyone can do it as long as you can pay the meet fee. Now for the hard part: How do I train?
I am going to share six rules that I have learned over the years that I believe every lifter should consider, and
I have since applied these rules to make a very simple and effective training cycle. (A16-week cycle that I
have used many times for meet PRs and is included at the end of this document). I have learned the hard
way about many things when it comes to meet preparation, so I hope this will give you a road map for meet
success.
Rule number one:
Base your program off what you can do.
Many lifters fail at programming right off the bat because of their ego. Never build a program based off goals
and dreams. Always use numbers that you have actually done. The cycle below contains percentages. Be
honest with yourselfyou will thank yourself come meet day.
Rule number two:
Always start off slow.
Take the first three weeks of the cycle to get acclimated to the routine. This is the time to dial-in technique
and focus on your mistakes. You cant fix mistakes on a squat or bench while going balls to the walls the first
week out. Be slow and methodical. You will have 16 weeks to kill yourself, so dont jump into the deep end
right out of the gate.
Rule number three:
Learn when to go easy.
A program should have easy days. Some people call this day a deload day. Some even call this day an
unload day. Whatever you call it, just make sure the workout is easy. This should be done every four weeks.
This gets you in meet mode and primes your body to know that after you rest for a week, its time to lift heavy.
Rule number four:
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Week
1
2
3
4
5
6
7
8
9
10
11
12
13
14
15
16
17
Reps
Triple
Set of 5
Single
Single
Max reps
5
Max Reps
Single
Max reps
5
Max Reps
Single
Triple
5
Single
Single
New PR
Conclusion:
It is never too soon or too late to do a meet. Once you do one, you will be pissed that you didnt do a meet
sooner. In fact, most people are planning theyre next meet before they even leave the meet theyve just
finished. So come on Jump in the fire!
Author:
Scott Yard is a 2004 graduate of Western Maryland College. He is a 12-year veteran to the sport of
powerlifting and has lifted on many stages. As an equipped lifter in 2006, Scott broke the all-time world
record total for the 275-pound class. This was done at the age of 23. His 2,605-pound total consists of a
1,050-pound squat, an 840-pound bench, and a 715-pound deadlift. Scotts 840-pound bench was at one
time one of the heaviest recorded benches to date in a full meet across all weight classes. In early 2007,
Scott placed third overall in the 242-pound plus division at the WPO ARNOLD bench bash. Later that year,
Scott placed third in the 242-pound plus division at the inaugural IPA PRO-AM. Scott currently competes raw.
In November of 2010, he fulfilled a long-term goal of totaling 2,000 pounds raw in the 275-pound weight
class. Scotts best competition raw lifts include 765 pounds in the squat, 505 pounds in the bench, and
755 pounds in the deadlift. Scott currently competes raw in the USAPL and won 2011 USAPL Raw nationals
in the 242-pound class. In March of 2012, Scott competed at the Arnold Raw Challenge in the 231-pound
weight class and came in second place. Scott trains out of Club Natural Gym in Hanover, Pennsylvania, and
hopes to compete for many years to come. By day, Scott is the Community Living Manager for a nonprofit
agency that supports adults with developmental disabilities.
Background
I am a former Weekender at the elitefts S4 Compound. Due to a job-related move, I now reside many
239 | Programs That Work 2
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states away and have taken to training solo in my garage. While my best equipped total is nothing to brag
about, it did increase almost 600 pounds (from 1,540 to 2,130) in my two-and-a-half years while being
coached by Dave Tate and Todd Brock at S4. This happened from the ages of 37-39, so I was not exactly
a spring chicken riding the wave of youth. What follows is my current meet training cycle at age 40, which
is based on an original template developed by Dave and modified to accommodate solo training and the
equipment I have available.
The Program 15 Weeks
The program follows a fairly common layout of two max effort (ME) days and two dynamic effort (DE), or
speed days, per week. Due to work and family commitments, the DE work is done on Tuesday (lower) and
Thursday (upper) mornings before the sun rises, and ME work is done Saturday (lower) and Sunday (upper)
around 9 a.m. Referring to a lower session means that I am focusing on lifts to improve the squat and
deadlift. Upper days are focused on improving the bench press.
Reps are high (from a powerlifters perspective) in the early stages in order to build a foundation of
conditioning that will be needed on meet day. Accessory lifts comprise a decent percent of the overall volume
in the early weeks. This allows for weak points to be addressed as I build the lift. By becoming more proficient
at certain accessory or secondary movements, I can become better at the actual competition lift.
As an example, I know my bench press is highly correlated with my floor press. So, a two-week block of ME
days are spent doing floor presses as the primary movement. The secondary movement of barbell band press
is chosen to increase stability and upper back strength in order to build the floor press. Rows are then chosen
as a third movement in order to build the barbell band press. Each of the three lifts is meant to complement
the preceding exercise and achieve the ultimate goal of building the competition bench press.
The training cycle can be thought of as a handful of distinct blocks, each with its own purpose of hypertrophy,
strength, power, circa max, and peak. For those not familiar with circa max, I think of it as extreme loading
with heavy band tension, where you handle weights out of the rack that are greater than 100% of your max.
This shocks your body into accommodating a greater load, which makes the weights on meet day seem notso-bad. Circa max is also immensely taxing on your system and requires that you trust the program as you
feel beaten and weak. The trust lies in the fact that the peaking period will provide the rest necessary to fully
recover and hit new highs on meet day.
As the meet gets closer, accessory work and higher reps give way to a greater focus on the competition lifts at
heavier weights and lower reps.
There are no deloads. I hate the thought of losing an entire week, or even one session, to a deload. If Ive
done my off-season work correctly, I should be injury free and decently conditioned heading into the program.
Certainly I can make it through 15 weeks without needing to take time off. I am firmly of the opinion that
more sleep and food are better at fighting CNS fatigue than taking time off from training. If you are feeling
absolutely run-down, instead of a weeklong deload, just throw in a feeder workout as described by Dave Tate
here. Ive incorporated this into the program in place of a DE upper session prior to starting the circa max
block.
For all weeks, DE bench is done using three different grips (narrow, medium, and wide) with one minute or so
of rest between sets. DE squats are also done with a target of one minute of rest between sets. Sets noted
are work sets and, unless stated otherwise, should be done with the heaviest weight you can handle for the
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prescribed reps.
DE Lower, ME Lower, and ME Upper percentages are based on equipped squat, bench press, or deadlift
maxes. DE upper percentages are based on raw bench press max.
Weeks 1 to 4 Hypertrophy
Goals for this phase are to improve conditioning, build the lifts and use accessory work to bring up
weaknesses.
WEEK
DAY
DE
Lower
DE
Upper
1
ME
Lower
ME
Upper
EXERCISE
Box Squats with Briefs 12 sets x 2 reps at 47%
SSB Good Mornings 4 sets x 8 reps; light weight and strict form
Glute Ham Raise 3 sets x 8 reps with two mini bands used as resistance
Band Barbell Press 3 sets x 12 reps; moderate weight with 100 lbs
hanging from bar with mini bands
Free Time whatever you want for 15 minutes, but focus on triceps
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DE
Lower
DE
Upper
2
ME
Lower
ME
Upper
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Glute Ham Raise 3 sets x 8 reps with two mini bands used as resistance
Reverse Hypers 3 sets x 12 reps with light weight and strict form
Bench Press 9 sets 3 reps at 45%, plus doubled mini bands
Close-Grip Shoulder Saver Bar Press 1 set x 4 reps heavy; drop down
for 2 sets x 8 reps
Band Barbell Press 3 sets x 12 reps; moderate weight with 100 lbs
hanging from bar with mini bands, plus one chain per side off the floor
DE
Lower
DE
Upper
3
ME
Lower
ME
Upper
DE
Lower
DE
Upper
4
ME
Lower
ME
Upper
SSB Good Mornings 4 sets x 8 reps with light weight and strict form
Glute Ham Raise 3 sets x 8 reps with two mini bands used as resistance
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Weeks 5 to 8 Strength
Goals for this phase are to begin to introduce heavier loads, use secondary movements to build the primary
lifts, and continue to use accessory work to bring up weaknesses.
WEEK
DAY
DE
Lower
DE
Upper
5
ME
Lower
ME
Upper
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EXERCISE
Box Squats with Briefs 10 sets x 2 reps at 51%
Glute Ham Raise 3 sets x 8 reps with two mini bands used as
resistance
Free Time whatever you want for 15 minutes, but focus on triceps
DE
Lower
DE
Upper
6
ME
Lower
ME
Upper
Free Time whatever you want for 15 minutes, but focus on triceps
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DE
Lower
DE
Upper
ME
Lower
ME
Upper
DE
Lower
DE
Upper
8
ME
Lower
ME
Upper
SSB Good Morning 4 sets x 8 reps with light weight and strict
form
Glute Ham Raise 3 sets x 8 reps with two mini bands used as
resistance
Goals for this phase are to work singles or doubles for max effort lifts and get acclimated to heavy loads in
anticipation of the circa max block.
WEEK
DAY
DE
Lower
DE
Upper
9
ME
Lower
ME
Upper
EXERCISE
Box Squats with Briefs 8 sets x 2 reps at 56%
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DE
Lower
Feeder
Upper
10
ME
Lower
ME
Upper
SSB Good Morning 4 sets x 8 reps with light weight and strict
form
Shirted Bench Press Three sets of 3 reps with the lightest weight
you can use to touch the chest
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WEEK
DAY
DE
Lower
EXERCISE
Dimel Deadlifts 3 sets x 15 reps at 40% of your one rep deadlift
max
Lying Leg Raises 3 sets x 10 reps with mini band attached to the
bottom of a rack and then hooked around your feet
Bench Press 9 sets x 3 reps with 45%, plus circa max band tension
DE
Upper
Reverse Hyper 2 sets x 15 reps with light weight and strict form
11
ME
Lower
ME
Upper
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DE
Lower
Lying Leg Raises 3 sets x 15 reps with mini band attached to the
bottom of a rack and then hooked around your feet
Bench Press 9 sets x 3 reps with 55%, plus circa max band tension
DE
Upper
Reverse Hyper 2 sets x 15 reps with light weight and strict form
12
ME
Lower
ME
Upper
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DE
Lower
DE
Upper
Lying Leg Raises 3 sets x 20 reps with mini band attached to the
bottom of a rack and then hooked around your feet
Bench Press 9 sets 2 reps with 65%
Reverse Hyper 2 sets x 15 reps with light weight and strict form
13
ME
Lower
ME
Upper
WEEK
DAY
EXERCISE
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DE
Lower
DE
Upper
Reverse Hyper 2 sets x 15 reps with light weight and strict form
14
ME
Lower
ME
Upper
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DE
Lower
DE
Upper
15
ME
Lower
ME
Upper
Reverse Hyper 3 sets x 8 reps with light weight and strict form
Reverse Hyper 2 sets x 15 reps with light weight and strict form
The final ME Upper day should be six to seven days before the meet. There is nothing needed during meet
week other than rest and stretching. If you feel the need to move around, use very light weights for high
repssimilar to the feeder session referenced above. The goal for the final days is simply to let your body
heal and prepare itself for meet day.
Diet
I am no diet expert. Therefore, I will give no diet advice here other than to increase calories, particularly
carbohydrates, when you feel rundown. For my part, I just try to continuously eat a lot over the course of the
15 weeks and dont care about what it does to my health or appearance in that timeframe. Once the meet
is done, I will clean things up and bring everything back in line with a more sustainable long-term wellness
profile. But, the objective during these 15 weeks is to maximize my total. Period.
As a follow-on to that point of a short-term health-be-damned philosophy, I sodium load every Friday and
Saturday and drink plenty of water. Given that both max effort days fall on back-to-back days, maintaining
energy levels necessary to train is difficult. I feel that by loading an extra five to eight pounds of water into
my system, it helps my body not only deal with the stressors but it also adds more fluid around the joints,
allowing for better performance. I am not doing my blood pressure monitor any favors by doing this, but I feel
that it helps.
Closing
elitefts.com
I truly hope that you have as much success with this program as I have over the last few years. I trusted in
the program, even when the going got rough a few times, and have been rewarded with quality results over
time. Good luck.
I was towards the tail end of a pretty successful cutting phase where Id used a few rounds of
5/3/1 as a way of keeping the intensity up, while also not beating up my joints or my CNS too
much. It worked so well I decided, Aw, hell. Lets scrap the whole thing and hit a ton of max-effort
deadlifts.
So I did, and I hit two conventional deadlift PRswhich were my first in a few yearsand still lost
a pound or two a week. In the grand scheme of things, it wasnt anything impressive. I was about
200 pounds at the time and ended up pulling 410 pounds. There are guys at elitefts who warm
their bench up with 410 pounds. However, if youre like me and the double-bodyweight pull is a bit
of a milestone, there are some things I did that I think work well for guys like us (but would consequently stall out elite lifters).
For my big-picture approach, the main thing I did was incorporate a few tenets from back in the
past. Over the course of the cycle, I transitioned from leg drive-dominant work to exercises that
were more pull-dominant. This kept my lower back fresh. I also did a lot of traction-based work for
the same reason. I kept my grip work up throughout. Finally, I kept in some prehab work (like leg
extensions and Bulgarian squats) just because they help my knees and hips. That was something I
just threw on top of the cycle, so feel free to leave them out if it doesnt apply to you.
I used a bastardized Westside ME/DE split with some routine maintenance stuff for the upper
sessions. For the lower sessions, I added weight or reps for the assistance work every week within
microcycles, and even continuing on through the microcycles when I kept lifts around for longer.
On my ME lifts, I strained but still kept a little in the tank during a first-week squat or pull session.
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By the third session, I was fully red faced and veiny necked. If you look at my log, I actually pulled
two PRs in the same weekI think moderating my earlier ME lifts helped me do that. I also pulled
heavier (as a percentage) on DE days to keep my technique up. I actually pulled a lot of +90%
singles during the cycle. Again, I got away with this by recognizing that I was near that 90% threshold and throttling back, by being relatively detrained in ME pulls, and by not exactly being a titan
of neurological resources to begin with. Every fourth week was to some degree a deload, though I
played it by ear as far as how much I cut volume and intensity.
Pre-Cycle
Conventional DL
Max Single
Microcycle 1:
Week 1
Sumo Deadlift
Max Single
Dynamic Deadlift
Leg Press
2x3
Pull-Through
3x10
Zercher Squat
2x5
Shrugs
3x8
Bulgarian Squats
2x8
Pallof Press
3x10
Week 2
Sumo Deadlift
Max Single
Dynamic Deadlift
Leg Press
3x3
Pull-Through
3x10
Back Extension
3x6
Leg Extension
3x10
Zercher Squat
3x3
Shrugs
3x8
Pallof Press
3x6-8
Week 3
Sumo Deadlift
Max Single
Dynamic Deadlift
Leg Press
3x2
Leg Ext
3x10
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Back Extension
2x6, MR
Pull-Through
3x10
Zercher Squat
3x3
Pallof Press
3x10
Dynamic Deadlift
70% 2x3
Leg Press
3x3
Back Extension
2x7
Week 4
Off
Microcycle 2:
Week 5
Squat
Max Single
Dynamic Deadlift
75% x 8x1
Back Extension
3x6-8
Leg Extension
2x10
Leg Press
3x5
Pull-Through
2x10
4x8 seconds
Shrugs
2x15
Squat
Max Single
Dynamic Deadlift
75% x 8x1
Leg Press
3x4-5
Leg Extension
3x10
Back Extension
3x6
Pull-Through
3x10-12
4x8 seconds
Shrugs
2x15
Squat
Max Single
Dynamic Deadlift
LME, 70%x5x1
Leg Press
3x5
Leg Extension
3x10
Back Extension
3x5
Pull-Through
4x10
4x8 seconds
Dynamic Deadlift
75%x4x1
Ab Pull-downs
2x20
Week 6
Week 7
Week 8
Off
Microcycle 3:
Week 9
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Deadift
Max Single
Dynamic Deadlift
75%x4x1
Leg Press
3x3-4
Power Cleans
1x3
Back Extension
3x3
Ab Pull-downs
3x15
Ab Pull-downs
3x5
3x7-9
3xMT
Leg Extension
2x10
Deadlift
Max Single
Dynamic Deadlift
75%x4x1
Leg Press
3x5
Power Cleans
1x3
Back Extension
3x5
Ab Pull-downs
3x15
Ab Pull-downs
3x5
3x7-9
3xMax Time
Leg Extension
2x10
Deadlift
Deadlift
Ab Pull-downs
3x5
Pallof Press
3x5
Week 10
Week 11
Notes
Microcycle 1
The week before starting, I pulled a heavy conventional test single to see what my percentages
would be. To keep the leg-dominant focus when I actually began training, I used as upright a sumo
stance as I could manage. For the leg press (and on through the entire full cycle) I kept my foot
position as close to my conventional deadlift stance as possible. The Zerchers added a little ab
work in without prematurely taxing my grip. I went with gray short bands for the dynamic deadlift
because I wanted to get more specific as I advanced in the cycle.
I think I owe the back extensions a lot of credit for my progress. I performed them off a GHR with a
dumbbell in each hand. I kept the bells rowed up tight and tucked throughout each set. I call them
back extensions, but they were really more hip extensions since I kept my hips ahead of the
GHR enough so that my back stayed rigid the entire time.
Microcycle 2
For the squats, I used my regular raw form. Id thought about using front squats to hit my upper
back more, but anything close to a heavy load displaces my shoulder. Like the back extensions,
the pull-throughs were all done at the hip, so there wasnt much lower back flexion. For the timed
barbell hold, I set the bar up near the top of my thighs and loaded with 110% of my last deadlift
257 | Programs That Work 2
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single. Since this was a short cycle, I used the same mixed grip I pulled with. Were the cycle longer,
I wouldve eased from double-overhand to mixed. Finally, I moved to straight weight on the dynamic
pulls. For the Week 7 dynamic session, I pulled a heavy single just to see how it felt.
Microcycle 3
With my grip shored up and leg drive feeling good, it was time to focus on my abs and lower back.
The seated good mornings I did while straddling a bench. The dead hangs werent so much about
strength as they were a way for me to loosen my back at the end of the session. Id basically hang
and wriggle a little bit. I consider ab pull-downs to be a money exercise for me, though theyre also
a little tougher on me so I kept them for the end. The dynamic lifts became groove greasers. I hit a
couple of rough-looking power cleans just because I like cleans after pulling heavier dynamic lifts.
I put the most thought into the max effort deads. I tried to stay aware of where it felt like I was losing the lifts, and no surprise my arch was failing. So for Week 11, I hit a smooth (almost easy feeling) PR. Then, instead of slapping more weight on and trying to muscle up a tough one, I went for
the heavy ab work. The ab sets were real grinders, almost rest-pause like. I was feeling so good by
the time the following dynamic day rolled around that I ended up going for another PR and bested
my prior pull by ten pounds.
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S4 Training Program
By Dave Tate
This program started out as a plan to take Ted Toalston and Steve Gabrielsen to their meets in November and
December of 2012. Two less-experienced lifters, Matt Goodwin and Steve Colescott were added into the mix.
It is based on the constantly-evolving conjugate training system and was adapted based on their results.
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TUESDAY
1. Suspended Good Morning
Work up to a heavy set of three. Rest 5 minutes and repeat.
2. GHR
4 sets of 8 but change the style in how they were done last session.
3. Pulldown Abs
4 sets of 8-10 reps HEAVY
4. Back Raises
2 sets of 50 reps
5. Free time same protocol
THURSDAY
1. Speed Bench use 4 different grips (dont care how you change them)
50% of your raw max (or guess) for 8 sets of 5 reps
2. Chest-Supported Rows
4 sets 8-10 reps
3. Pushdowns any style
4 sets 12-15 (Go for a GIANT pump. This is to get blood into the tissue.)
4. Band or Machine Flyes
3 sets 12-15 (Again, try to get blood into the tissue.)
5. Side Raises
2 sets 30 light weight, big pump, lots of blood.
6. No Free Time
While this is speed day it is also a BIG recovery day thus all the blood work.
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This
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TUESDAY
1. Suspended Good Morning
This week you will work up with small jumps and end with one max set of 5 reps.
2. GHR
2 warm-up sets of 5-8 reps. 1 max-rep set as many as you can do.
3. Pulldown Abs
4 sets of 10-12 reps. HEAVY!Use same weight as last week.
4. Back Raises
1 set of 30 reps
1 set of 40 reps
1 set of 50 reps
5. Free time same protocol
THURSDAY
1. Speed Bench use 4 different grips (dont care how you change them).
50% of your raw max (or guess) for 8 sets of 5 reps.
2. Chest-Supported Rows
2 warm-up sets.3 sets of 6-8 reps (these should be hard work sets).
3. Pushdowns any style
3 sets of 15-20(Go for a GIANT pump in order to get blood into the tissue).
4. Band or Machine
2 sets 15-20 (go for giant pump).
5. Side Raises
Do these as swings. Only move the weight 4-5 inches. Keep your head up. Use a
weight that is hard to do for 30 reps.3 sets of 30 reps.
6. No Free Time
While this is speed day it is also a BIG recovery day thus all the blood work.
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elitefts.com
TUESDAY
1. Suspended Good Morning
This week you will work up with small jumps and end with one max set of ONE rep.
This will be the last week of these, so go for broke.
2. GHR
2 warm-up sets of 5-8 reps. 2 sets 10.
3. Pulldown Abs
4 sets of 10-12 reps. HEAVY.Use the same weight as last week.
4. Back Raises
2 sets 50 reps.
5. Free time same protocol
THURSDAY
1. Speed Bench use 4 different grips (I dont care how you change them).
55% of your raw max (or guess) for 9 sets of 3 reps.
2. Chest-Supported Rows
2 warm-up sets.3 sets of 6-8 reps. These should be hard work sets.
3. Pushdowns any style
3 sets of 15-20. Go for a GIANT pump in order to get blood into the tissue.
4. Band or Machine Flyes
2 sets of 15-20 to get blood into the tissue.
5. Side Raises
Do these as swings. Only move the weight 4-5 inches. Keep your head up. Use a
weight that is hard to do for 30 reps.3 sets of 30 reps
6. No Free Time
While this is speed day it is also a BIG recovery day, thus all the blood work.
elitefts.com
elitefts.com
TUESDAY
1. Close-Stance Low Box (10-12 inch) Yoke Bar Squats.
Use a close (shoulder-width or closer) stance. Work up to a weight that feels heavy for
three reps. Rest, then repeat this weight for 5 reps.
2. GHR
3 warm-up sets of 5-8 reps. 2 weighted sets (hold medicine ball) of 5 reps.
3. Kneeling Pulldown Abs (kneel on floor, facing the machine)
4 sets of 10-12 reps HEAVY.Use same weight as last week.
4. Back Raises
1 setof 100 reps.
5. Free time same protocol
THURSDAY
1. Speed Bench
Use 4 different grips (dont care how you change them). 58% of your raw max (or
guess) for 8 sets of 3 reps
2. One-Arm Dumbbell Rows Pause each rep on the floor for 1-second.
2 warm-up sets.3 sets of 6-8 reps (these should be hard work sets).
3. Pushdowns any style. Use an attachment you havent used before.
3 sets of 15-20.Go for a GIANT pump, to get blood into the tissue.
4. Band or Machine Flyes
3 sets of 15-20. (Get blood into the tissue).
5. Side Raises
Do 3 sets 12 reps seated, using a full range-of-motion.
6. No Free Time
15 minutes of whatever you want
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TUESDAY
1. Close-Stance Low Box (10-12 inch) Yoke Bar Squats.
Use a stance (shoulder width or closer). Work up to a weight that feels heavy for three
reps. This week will be a max set for 3 reps.
2. GHR
3 warm-up sets of 5-8 reps. 1 set of 15-20 reps.
3. Kneeling Pulldown Abs (kneel on floor, facing the machine)
4 sets of 10-12 reps HEAVY.Use MORE weight than last week.
4. Back Raises
2 sets of 50, with a band around your traps.
5. Free time same protocol.
THURSDAY
1. Speed Bench
Use 4 different grips (I dont care how you change them). 60% of your raw max (or
guess) for 8 sets of 3 reps.
2. One-Arm Dumbbell Rows Pause each rep on the floor for 1-second.
2 warm-up sets.3 sets of 10-12 reps (these should be hard work sets).
3. Pushdowns any style. Use an attachment you havent used before.
3 sets of 15-20.(Go for a GIANT pump to get blood into the tissue).
4. Band or Machine Flyes
3 sets of 15-20 (Get blood into the tissue).
5. Side Raises
Do 3 sets of 12 reps. Do these seated, using a full range-of-motion.
No Free Time.
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SATURDAY
1. Pulls with plates on stands
Use the pulling blocks. These look like box squat risers. Use a 4 and 2 for each
side. Load the bar with one plate per side and see where the bar lines up. Im looking
to have the bar right under your knees. If this isnt high enough, build up with rubber
mats. Make sure these are set up steady and tight.You will work up to 405 and then
begin adding 2 chain per side. You will need to use the EZ chain loaders for the DL. All
sets will be for 3 reps and work up to a max set up 3.
2. Box Squats with Briefs
40% for 8 sets of 2 reps using one set of strong bands per side. You will set these up
using the band pegs. Make sure there is one space between two pegs and hook the
band over one peg then pull under the seconds and then up to the bar. The band will
go on the bar first. After you get 8 sets, work up for 2 more sets doing singles. Nothing
super crazy, just get in a couple heavy doubles.
3. Bench Press Dynamic
50% with 2 sets of chain per side for 5 sets of 2 with 60-seconds restbetween sets.
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SUNDAY
1. Pin Press close grip (one finger away from smooth)
Bar set so you have to push 46 inches. Work up until the weight feels heavy for 3
reps. Add 10 pounds and do 2 more sets of 3 with that weight.
2. Rolling Dumbbell Extension (look up in exercise index)
3 warm-up sets. 3 work sets of 8 (these should be one rep shy of failure). Use more
weight than last week.
3. Machine Overhead Press alternating with the rest arm held at top.
3 warm-up sets. 2 heavy work sets of 10 reps. Use more weight than last week.
4. Band Pull-Aparts
4 sets to failure. While these need to be done there is no need to go ape shit or work
that hard. Just do the movement and get some blood in the traps and rear delts.
5. Free time same protocol
TUESDAY
1. Close-Stance Low Box (10-12 inch) Yoke Bar Squats.
Use a (shoulder width or closer) stance. Work up to a weight that feels heavy for three
reps, then work up to a one-rep max.
2. GHR
3 warm-up sets of 5-8 reps
3. Kneeling Pulldown Abs (kneel on floor, facing the machine)
4 sets of 10-12 reps HEAVY!Use MORE weight than last week.
4. Back Raises
3 sets of 50, with a band around your traps.
5. Free time same protocol
THURSDAY
1. Speed Bench use 4 different grips (I dont care how you change them).
50% of your raw max (or guess) for 8 sets of 3 reps
2. One-Arm Barbell Rows
2 warm-up sets.3 sets of 8 reps (these should be hard work sets).
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elitefts.com
3. Machine Overhead Press alternating, with the rest arm held at top.
3 warm-up sets. 3 heavy work sets of 10 reps. Use more weight than last week.
4. Band Pull-Aparts
2 sets to failure.While these need to be done, there is no need to go ape shit or work
that hard. Just do the movement and get some blood in the traps and rear delts.
5. Free time same protocol.
TUESDAY
1. Close Stance Low Box (10-12 inch) Yoke Bar Squats.
Use a shoulder width or closer stance. Beat your one-rep max from last week.
2. GHR
5 sets of 12 reps
3. Kneeling Pulldown Abs (kneel on floor, facing the machine).
4 sets of 10-12 reps HEAVY.Use MORE weight than last week
4. Back Raises
2 sets of 60, with a band around your traps.
5. Free time same protocol
THURSDAY
1. Speed Bench use 4 different grips (I dont care how you change them).
52% of your raw max (or guess) for 8 sets of 3 reps.
2. One-Arm Barbell Rows
2 warm-up sets. 3 sets of 8 reps (these should be hard work sets). Use more weigh
than last week.
3. Pushdowns any style. Use an attachment you havent used before.
3 sets of 15-20reps (go for a GIANT pump in order to get blood into the tissue).
4. Machine Flyes
3 sets of 15-20 (for a giant pump).
5. Side Raises
Do 3 sets of 30 reps standing and only doing the first 1/3 range-of-motion. Keeping
your head up.
6. No Free Time 15 minutes of whatever you want
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TUESDAY
1. Suspended Giant Cambered Bar Squat (not the rack-able one)
Suspend bar with straps from rack so if you dropped your hands down like you were to
pull they would be equal to where the bar would be.Work up to a max set of 5 reps.
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2. GHR
10 sets of 5 reps
3. Standing Pulldown Abs
4 sets of 10-12reps HEAVY
4. Back Raises on GHR (bend way over)
3 sets of 25 reps
5. Free time same protocol
THURSDAY
1. Speed Bench use 4 different grips (dont care how you change them).
55% of your raw max (or guess) for 8 sets of 3 reps.
2. One Arm Barbell Rows
2 warm-up sets.3 sets of 8 reps (these should be hard work sets). Use more weigh
than last week.
3. Pushdowns any style (use an attachment you havent used before).
3 sets of 15-20. Go for a GIANT pump in order to get blood into the tissue.
4. Machine Flyes
3 sets 15-20 (for pump)
5. Side Raises using some type of grip (grip4orce, fat grips or fat grip extreme)
Do 3 sets 30 reps standing and only do the first 1/3 range of motion. Keeping your
head up.
6. No Free Time
15 minutes of whatever you want.
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2. GHR
2 warm-up sets of 10. NO WORK SETS
3. Reverse Hypers
2 sets 10 reps
4. Lying Leg Raise
Use a flat bench and hold onto rack to make sure you keep your lower back flat and
pressed into pad.1 set to failure.
SUNDAY
1. Close-Grip 2-Board Press (one finger away from smooth)
Work up to one-rep max.
2. One-Arm Cross Body Dumbbell Extension (look up in exercise index)
3 warm-up sets. NO WORK SETS.
3. One-Arm Dumbbell Press - alternating with the rest arm held at top.
3 warm-up sets.NO WORK SETS.
4. Band Pull-Aparts
2 sets to failure. While these need to be done there is no need to go ape shit or work
that hard. Just do the movement and get some blood in the traps and rear delts.
TUESDAY
1. Deadlifts with plates on 3 inches of mats
Work up to a single, LEAVING SOME IN THE TANK.
2. Standing Pulldown Abs
4 sets of 10-12 reps HEAVY
4. Back Raises on GHR (bend way over)
3 sets of 10 reps
5. Free time same protocol
THURSDAY
1. Speed Bench use 4 different grips (I dont care how you change them)
60% of your raw max (or guess) for 8 sets of 3 reps
2. One-Arm Barbell Rows
2 warm-up sets.NO WORK SETS.
277 | Programs That Work 2
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elitefts.com
4. Band Pull-Aparts
2 sets to failure. While these need to be done there is no need to go ape shit or work
that hard. Just do the movement and get some blood in the traps and rear delts.
TUESDAY
Warm-up
* 2 light sets of GHR
* 2 sets of Pulldown abs
1. Pin Pulls Pin 3
WORK UP TO SINGLE LEAVING SOME IN THE TANK
2. Standing Pulldown Abs
4 sets of 10-12 reps HEAVY
4. Back Raises on GHR (bend way over)
3 sets of 20 reps, holding a 20-pound medicine ball.
5. Free time same protocol
THURSDAY
1. Speed Bench use 4 different grips (I dont care how you change them)
60% of your raw max (or guess) for 8 sets of 3 reps.
2. One-Arm Barbell Rows Using the core blaster and handle
2 warm-up sets. 4 work sets of 8 reps.
3. Pushdowns any style (use an attachment you havent used before).
3 sets of 15-20 (go for a GIANT pump to get blood into the triceps).
4. Machine Flyes
3 sets 15-20 (go for giant chest pump)
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elitefts.com
elitefts.com
3. GHR
2 warm-up sets of 10,4 sets 8 with no added weight should be easy
3. Reverse Hypers
2 warm-up sets of 8,4 work sets of 8 easy reps
4. Hanging Leg Raise
2 sets to failure
SUNDAY
1. Close-Grip Floor Press (one finger away from smooth)
Work up to one-rep max BEAT WHAT YOU DID LAST WEEK.
2. One-Arm Cross-Body Dumbbell Extension using chains and 3-inch grenade (look up in
exercise index)
2 warm-up sets. 3 work sets, failing between 8-10 reps
3. Seated Leverage Machine Overhead Press
3 warm-up sets. 3 sets of 10 moderately heavy (you should be able to do 15 if you
pushed hard)
4. Band Pull-Aparts
2 sets failure.While these need to be done there is no need to go ape shit or work that
hard. Just do the movement and get some blood in the traps and rear delts.
TUESDAY
Warm-up
* 2 light sets of GHR
* 2 sets of Pulldown abs
1. Suspended Good Morning with yoke bar
Work up to a heavy single.
2. Standing Pulldown Abs
3 sets of 6-8 reps HEAVY
3. Back Attack with bands and plates
Work up to 3 heavy sets of 5 BEAT WHAT YOU DID LAST WEEK.
5. Free time same protocol(except add in some type of pulldowns)
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THURSDAY
1. Speed Bench use 4 different grips (I dont care how you change them)
50% of your raw max (or guess) for 10 sets of 5reps. Rest 3045 seconds between
sets
2. Chest Supported Rows
2 warm-up sets. 4 work sets of 8 reps
3. Pushdowns any style (try to use an attachment you havent used before)
3 sets of 15-20(go for a GIANT pump to get blood into the tissue)
4. Machine Flyes
3 sets 15-20 (go for giant pump)
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elitefts.com
50% of your raw max (or guess) for 10 sets of 5reps. Rest 3045 seconds between
sets.
2. Chest Supported Rows attach chains (one or two chains)
2 warm-up sets.4 work sets of 5 reps.
3. Pushdowns If at all possible, use an attachment you havent used before.
3 sets of 15-20 (get that monstrous triceps pump)
4. Machine Flyes
3 sets 15-20 (move some of that blood to the pecs and delts)
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did this using suspension straps instead on having the bar sitting on pins. This is much
easier on the elbows and shoulders.
2. One-Arm Cross-Body Dumbbell Extension using chains and 3-inch grenade (look up in
exercise index)
Lets keep this in again this week BUT, after your warm-up sets, hit 6 sets of 10 reps.
You will partner up and alternate back-and-forth like last week. Rest should be under 45
seconds totals. ADD ONE MORE CHAIN THAN LAST WEEK.
3. One-Arm Dumbbell Press (done seated)
3 warm-up sets.Work to 3 max sets of 6.
4. Rear Delt Machine
2 sets to failure.While these need to be done there is no need to go ape shit or work
that hard. Just do the movement and get some blood in the traps and rear delts.
5. Reverse Hypers
2 light sets of 15 reps
TUESDAY
Warm-up
* 2 light sets of GHR
* 2 sets of Pulldown abs
1. Belt Squats
Work up to 5 sets of 5 reps using 10% more weight than last week.
2. Standing Pulldown Abs
4 sets of 15 reps use the same weight as last week
3. Reverse Hypers
4 sets of 15 moderate weight
4. Free time same protocol,and add in some type of vertical pulls (pulldowns)
THURSDAY
1. Speed Bench use 4 different grips (I dont care how you change them)
55% of your raw max (or guess) for 10 sets of 3reps. Rest 30-45 seconds between
sets.
2. Chest Supported Rows attach chains (one or two chains)
2 warm-up sets.4 work sets of 5 reps.
3. Pushdowns any style (use an attachment you havent used recently).
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4. Machine Flyes
3 sets 15-20 (from the Greek, pumpitus maximus)
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elitefts.com
elitefts.com
TUESDAY
Warm-up
* 3 light sets of GHR
* 3 sets of Pulldown abs
1. Belt Squat
Work up to 5 sets of 5 reps using 10% more weight than last week. This will be
thelastweek of this, so push it hard.
2. Seated Abs Bench
4 sets of 8 reps heavy
3. Reverse Hypers
4 sets of 8 moderate weight
4. Free time same protocol(continue to include some type of pulldowns)
THURSDAY
1. Speed Bench use 4 different grips (I dont care how you change them)
55% of your raw max (or guess) for 10 sets of 3reps. Rest 30-45 seconds between
sets.After your sets work up to a heavy triple
2. 3-Board Press
Work up to two very heavy sets of 5 reps.
3. Meadows Rows
2 warm-up sets.4 work sets of8 reps.
3. Pushdowns use any attachment but take a reverse-grip this week.
3 sets of 15-20. (This should give you that giant triceps pump).
4. Machine Flyes
3 sets 15-20 (go for t-shirt stretching pump)
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SATURDAY
Warm-up
* 3 light sets of GHR
* 3 sets of Pulldown abs
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TUESDAY
Warm-up
* 3 light sets of GHR
* 3 sets of Pulldown abs
1. Pin Pull (pin 3 using the collegiate rack) use the rod and pipe to pull off of.
Work up to a heavy single.
2. Seated Abs Bench
3 sets of 20 reps
3. Reverse Hypers
4 sets of 8 moderate weight
4. Free time same protocol (keep doing some type of pulldowns)
THURSDAY
1. Speed Bench use 4 different grips (I dont care how you change them)
58% of your raw max (or guess) for 10 sets of 3reps, resting 30-45 seconds between
sets
2. Two-Board Press
Work up to two very heavy sets of 5 reps
3. Meadows Rows
2 warm-up sets.4 work sets of 8 reps.Use more weight than last week.
This will be it for the day
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elitefts.com
TUESDAY
Warm-up
* 3 light sets of GHR
* 3 sets of Pulldown abs
1. Pin Pull (pin 1 using the collegiate rack) use the rod and pipe to pull off of.
Work up to a heavy single
2. Seated Ab Bench
3 sets of 20 reps
3. Reverse Hypers
4 sets of 8 moderate weight
4. Free time same protocol(no more than 15 minutes and add in some type of vertical
pulls (pulldowns)
THURSDAY
1. Speed Bench use 4 different grips (I dont care how you change them)
40% of your raw max (or guess) for 8 sets of 3reps with double mini band. Rest 60
seconds between sets
2. Three-Board press
Work up to two very heavy sets of 3 reps.
3. Meadows Rows
2 warm-up sets. 4 work sets of 8 reps. Use more weight than last week.
4. HorizonalRows
I dont care how you do these, just do 3 sets of 10-12 reps.
5. Vertical pulls
I also dont care how you do these, but do 3 sets of 10-12 reps.
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SATURDAY
Warm-up
* 3 light sets of GHR
* 3 sets of Pulldown abs
1. Speed Squats off Box with squat bar and Briefs
(Or use suit with straps down if you have one). Use box that is 1-inch high. Focus on
SPEED. Make sure to pause on a box for a ONE count, then flex and explode up as
fast as you can. Use 50% for 10 sets of 2 reps(with a 45-second rest).
2. GHR
4 sets to failure. Hold hands behind head with weight
3. Reverse Hypers
2 warm-up sets of 8. 3 light sets of 25.
SUNDAY
1. Fat Bar Floor Press with Chain
Work up to 50% of your max and add one chain per side for each additional set. Work
up to your heaviest SINGLE.
2. Dumbbell Extensions
8 sets 10 reps with 30-seconds rest.
5. Reverse Hypers
2 light sets of 30 reps
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TUESDAY
Warm-up
* 3 light sets of GHR
* 3 sets of Pulldown Abs
1. Pin Pull (pin 1 using the collegiate rack) use the rod and pipe to pull off of.
Work up to a heavy single.
2. Seated Ab Bench
3 sets of 20 reps
3.Reverse Hypers
4 sets of 8 moderate weight
4. Free time same protocol(you should really have mastered all manners of vertical
pulls by now)
THURSDAY
1. Speed Bench
Use 4 different grips (I dont care how you change them). Use 40% of your raw max
(or guess) for 8 sets of 3reps with double mini band. Rest 60 seconds between sets.
2. Three-Board press
Work up to two very heavy sets of 3 reps
3. Meadows Rows
2 warm-up sets.4 work sets of 8 reps. Use more weight than last week.
4. HorizonalRows
I dont care which row you do, just do 3 sets of 10-12 reps.
5. Vertical pulls
Use any machine or type of handle and do 3 sets of 10-12 reps.
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elitefts.com
Warm-up however you like. Rest two to four-minutes between sets. Work up to the
heaviest set of 8 you can get. Take smaller jumps so the last three sets will be work
sets.
3. Magnum Shoulder Press Machine
Use a palms-in grip. Work up to the heaviest set of 8 you can get. Take smaller jumps
so the last three sets will be work sets.
4. Rows
Doesnt matter what type of row, or if you use a couple movements instead of one, BUT
make sure these are movements you did not do last week. Leave one to two reps in the
tank with every set. Four sets of eight reps.
5. Close-Grip Push-up
Put bar in the bottom of the power rack or machine at the lowest setting. Do one set of
max reps with only bodyweight for resistance.
6. Free Time
20 minutes to do what you want. Dont be an idiot and keep the reps high for now (1012). If it hurts, or has ever hurt to do the movement, then dont do it.
TUESDAY
Warm-up
3 light sets of GHR
3 sets of Pulldown abs
1. Box Jumps
Warm-up to a box height that is 70% of your best one-rep max jump. Perform four sets
of one jump with 120-seconds rest
2. GHR
Do 3 sets of 15 reps with a moderate tempo. Rest two minutes between sets.
3. Standing Pulldown Abs with Cable
4 sets of 15 reps with less than 60-seconds rest
4. Free Time
20 minutes total. Keep movements to machines or single-legwork in the 12-15 rep
range.
WEDNESDAY
This is a restoration and recovery day. If anything is sore pick anymovementthat trains
that muscle and do a few very light sets of 20-30 reps for it. After that do the following.
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THURSDAY
1. Bench Press
Six sets of five reps with 45% of your CM (competitive max). 60-seconds rest between
sets and an explosive tempo.
2. Fat Bar Extensions
Eight sets of eight reps with 45-seconds rest using a weight you could do for 15 reps.
3. Seated Dumbbell Side Raise
Use a weight you could do 20 reps with lax form. Do three sets 12-15 reps with tight
form. Leave a few reps in the tank at the end of each set.
4. Band Pull-Aparts
Use mini band for 2 sets to failure
5. Free Time
20 minutes total: focus on chest, delts, arms and keep to machines, dumbbells or
cables.
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3. GHR
No extra weight needed. Do four sets to failure.
4. Hanging Leg Raises
No extra weight needed, but make sure your hips stretch out at the bottom. Four sets to
failure.
5. Free Time
20 minutes total: focus on single-leg movements, abs and lower back work. Take 20
minutes to do whatever you want for your squat and deadlift. Just avoid anything that
will work the upper back too much as you will bench tomorrow.
6. Foam Roller
Work the crap out of your lats and upper back, but also use The Stick and other tools to
hit the legs, etc.
SUNDAY
1. Floor Press with Chains
Raw. Rest as needed between set. Work up to a heavy single that is 5poundsmore
than you did last week.After this set, you will rest a few minutes and do one more set
with 10% less weight for as many reps as possible.
2. Palms-In Flat Dumbbell Press
Warm-up however you like. Rest two to four-minutes between sets. This week you will
work up to 2 heavy sets of 15-20 reps. Make sure you fail between 15 and 20 reps.
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TUESDAY
Warm-up
3 light sets of GHR
4 sets of Pulldown abs
1. Box Squats with Bands
If you squat under 500, use choked light bands. If you squat over 500, use choked
average bands. Do 8 sets of 2 reps, pausing on the box for a second count and then
exploding up as fast as you can.Wear briefs or suit bottoms.
2. GHR
Do 3 sets 15 reps with a moderate tempo. Rest two minutes between sets.
3. Standing Pulldown Abs with Cable
4 sets of 15 reps with less than 60-seconds rest.
4. Free Time
20 minutes total. Keep movements to machines or single-legwork in the 12-15 rep
range.
WEDNESDAY
This is a restoration and recovery day. If anything is sore pick anymovementthat trains
that muscle and do a few very light sets of 20-30 reps for it. After that, do the following.
1. Wide Grip Pulldowns
Use a weight you could do for 20 reps and do 5 sets 8 reps. Change the bar every
couple of sets.
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2. Special Exercise #1
Not needed at this time.
3. Special Exercise #2
Not needed at this time.
4. Conditioning: Prowler of Sled Work
Six trips of 34 steps with moderate intensity
5. Foam Roller Massage Work
Very hard and deep work. Use rumble roller, baseballs, etc. Work as deep and as hard
as you can.
THURSDAY
1. Bench Press
Six sets of five reps with 50% of your CM (competitive max). 60-seconds rest between
sets. Explosive tempo.
2. Fat Bar Extensions
Eight sets of eight reps with 45-seconds rest, using a weight you could do for 15 reps.
3. Seated Dumbbell Side Raise
Use a weight you could do 20 reps with lax form. Do three sets of 12-15 reps with tight
form. Leave a few reps in the tank at the end of each set.
4. Band Pull-Aparts
Use a mini band for 3 sets to failure.
5. Free Time
20 minutes total: focus on chest, delts, arms and keep to machines, dumbbells or
cables.
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1. Reverse-Band Squats
Double light band around top of monolift and around bar. One band per side. Loop in
bar around mono and back on bar again. Wear full gear. Free squats (no box). This
week you will work up to a heavysingle.
2. Pulls Against Bands
Use the new signature rack that has the band pegs for pulling. The bands will run
from the platform pegs to the first peg on the power rack.Use 40% of your best
deadlift with as much band tension as you can handle. 6 sets of 1 with 60-seconds
rest.
3. GHR
Do four sets to failure with medicine ball
4. Hanging Leg Raises
No extra weight needed, but make sure your hips stretch out at the bottom.
Four sets to failure push for 30 per set
5. Free Time
20 minutes total: focus on single-leg movements, abs and lower back work.
Take 20 minutes to do whatever you want for your squat and deadlift. Just avoid
anything that will work the upper back too much as you will bench tomorrow.
6. Foam Roller
Work the crap out of your lats and upper back, but also use The Stick and other tools
to hit the legs, etc.
SUNDAY
1. Floor Press with Chains
Raw. Rest as needed between sets. Last week on this. Work up a break your PR by 5
pounds. If this goes well, take another one.
2. Palms-In Flat Dumbbell Press
Warm-up however you like. Rest two to four minutes between sets. This week you will
work up to 2 heavy sets of 10 reps.
3. Magnum Shoulder Press
Use palm in grip. Work up to the heaviest set of 8 you can get. Take smaller jumps so
the last three sets will be work sets.
4. Rows
Doesnt matter what type of row, or if you use a couple movements instead of one, BUT
make sure these are movements you did not do last week. Leave one to two reps in the
tank with every set. Four sets of eight reps.
5. Close-Grip Push-up
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Put bar in the bottom of the power rack or Smith machine at the lowest setting. One set
max reps with one chain around your upper back and neck.
6. Free Time
20 minutes to do what you want. Dont be an idiot and keep the reps high for now (1012). If it hurts or has ever hurt to do the movement, then dont do it.
TUESDAY
Warm-up
4 light sets of GHR
4 sets of Pulldown abs
1. Box Jumps
Warm-up to a box height that is 50% percent of your best one-rep max jump. Use a box
squat box. Sit back on the box as you would squat, pause and then jump on the box.6
sets of 2 reps
2. GHR
Do 3 sets 15 reps with a moderate tempo. Rest two minutes between sets.
3. Standing Pulldown Abs with Cable
4 sets 15 reps with less than 60-seconds rest
4. Free Time
20 minutes total. Keep movements to machines or single-legwork in the 12-15 rep
range.
WEDNESDAY
This is a restoration and recovery day. If anything is sore pick anymovementthat trains
that muscle and do a few very light sets of 20-30 reps for it. After that do the following.
1. Swiss Bar Pulldowns (2 sets with each grip)
Use a weight you could do for 15 reps, but only do 10
2. Special Exercise #1
Do 100-rep band pushdowns using a light band. Do 100 reps, and if you have to pause,
try to make it less than 20 seconds.
3. Special Exercise #2
Do 50-rep banded good mornings, using average bands. Stand on the strap (running
under your instep) with the other end around your traps.
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THURSDAY
1. Bench Press
Six sets of 5 reps with 55% of your CM (competitive max). 60-seconds rest between
sets. Explosive tempo.
2. Dumbbell Extensions
Eight sets of 8 reps with 45-seconds rest using weight you could do for 15 reps
3. Seated Dumbbell Side Raise
Use a weight you could do 20 reps with lax form. Do three sets 12-15 reps with tight
form. Leave a few reps in the tank at the end of each set.
4. Band Pull-Aparts
Use mini band for 3 sets to failure. Shoot for over 30 reps per set.
5. Free Time
20 minutes total: focus on chest, delts, arms and keep to machines, dumbbells or
cables.
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elitefts.com
TUESDAY
Warm-up
4 light sets of GHR
4 sets of Pulldown abs
1. Box Squats with Bands
If you squat under 500, use choked light bands. If you squat over 500, use choked
average bands. 8 sets of 2 reps, pausing on the box for a one seconds count, and then
exploding up as fast as you can.Wear briefs or suit bottoms.
2. GHR
Do 3 sets 25 reps with a moderate tempo. Rest two minutes between sets.
3. Standing Pulldown Abs with Cable
4 sets 15 reps with less than 60-seconds rest. Go heavier than you ever have.
4. Free Time
20 minutes total. Keep movements to machines or single-legwork in the 12-15 rep
range.
WEDNESDAY
This is a restoration and recovery day. If anything is sore pick anymovementthat trains
that muscle and do a few very light sets of 20-30 reps for it. After that, do the following.
1. Swiss Bar Reverse-Band Pulldowns
2 sets with each grip for 12-15 reps each set, flexing lats hard at the bottom
2. Special Exercise #1
Do 100-rep band pushdowns using a light band. Do 100 reps. If you have to pause, try
to make it less than 20-seconds
3. Special Exercise #2
Do 50-rep banded good mornings, using average bands. Stand on the strap (running
under your instep) with the other end around your traps.
4. Conditioning: Prowler of Sled Work
Six trips of 38 steps moderate intensity
5. Foam Roller Massage Work
Very hard and deep work. Use the Rumble Roller, baseballs, etc. Work as deep and as
hard as you can.
elitefts.com
THURSDAY
1. Bench Press
Six sets of five reps with 40% of your CM (competitive max). 60 seconds rest between
sets. 2 chains per side.Explosive tempo.
2. Dumbbell Extensions
Eight sets of eight reps with 45-seconds rest, using weight you could do for 15 reps.
3. Seated Dumbbell Side Raise
Use a weight you could do 20 reps with lax form. Do three sets 12-15 reps with tight
form. Leave a few reps in the tank at the end of each set.
4. Band Pull-Aparts
Use a mini band for 3 sets to failure. Shoot for over 30 reps per set.
5. Free Time
20 minutes total: focus on chest, delts, arms and keep to machines, dumbbells or
cables.
5. Free Time
20 minutes total: Focus on single-leg movements, abs and lower back work. Take 20
minutes to do whatever you want for your squat and deadlift. Just avoid anything that
will work the upper back too much as you will bench tomorrow.
6. Foam Roller
Work the crap out of your lats and upper back, but also use The Stick and
tools to hit the legs, etc.
other
SUNDAY
1. 2-Board Press with Fat Bar
Raw. Rest as needed between set. Work up to a very heavy set of 3, rest 3 minutes
and do a set of 3 with the same weight.
2. Palms-In Flat Dumbbell Press
Warm-up however you like. Rest two to four-minutes between sets. This week you will
work up to 2 heavy sets of 6 reps.Use more weight than last week.
3. Magnum Shoulder Press
Use a palms-in grip. Work up to the heaviest set of 5 you can get. Take smaller jumps
so the last three sets will be work sets.
4. Rows
It doesnt matter what type of row, or if you use a couple movements instead of one,
BUT make sure these are movements you did not do last week. Leave one to two reps
in the tank with every set. Four sets of eight reps.
5. Close Grip Push-up
Put the bar in the bottom of the power rack or Smith machine at the lowest setting. One
set max reps with one chain around your upper back neck
Do 100 total reps as many sets as it takes
6. Free Time
20 minutes to do what you want. Dont be an idiot and keep the reps high for now (1012). If it hurts or has ever hurt to do the movement, then dont do it.
TUESDAY
Warm-up
4 light sets of GHR
4 sets of Pulldown abs
1. Box Squats with Bands
Squat with 46% of your max. If you squat under 500, use choked light bands. If you
squat over 500, use choked average bands. 8 sets of 2 reps, pausing on the box for
a one seconds count, and then exploding up as fast as you can.Wear briefs or suit
309 | Programs That Work 2
elitefts.com
bottoms. Regardless of the percentage this weight should be hard but still move with a
POP off the box. If the weight doesnt allow this lower the weight.
2. GHR Do 3 sets 25 reps with a moderate tempo.
Rest two minutes between sets
3. Standing Pulldown Abs with Cable
4 sets 15 reps with <60 seconds rest go heavier than you ever have
4. Free Time
20 minutes total. Keep movements to machines or single-legwork in the 12-15 rep
range.
WEDNESDAY
This is a restoration and recovery day. If anything is sore pick anymovementthat trains
that muscle and do a few very light sets of 20-30 reps for it. After that do the following.
1. Swiss Bar Reverse-Band Pulldowns (2 sets with each grip)
12-15 reps each set, flexing lats hard at the bottom.
2. Special Exercise #1
Do 100-rep band pushdowns using light band. Do 100 reps, if you have to pause, try to
make it less than 20 seconds.
3. Special Exercise #2
Do 50-rep banded good mornings, using average bands. Stand on the strap (running
under your instep) with the other end around your traps.
4. Conditioning: Prowler of Sled Work
Six trips of 40 steps moderate intensity
5. Foam Roller Massage Work
Very hard and deep work. Use rumble roller, baseballs, etc. Work as deep and as hard
as you can.
THURSDAY
1. Bench Press
Six sets of five reps with 30% of your CM (competitive max) 60-seconds rest between
sets. 2 chains per sidewith an explosive tempo.
2. Dumbbell Extensions
elitefts.com
Eight sets of eight reps with 45-seconds rest, using weight you could do for 15 reps.
3. Seated Dumbbell Side Raise
Use a weight you could do 20 reps with lax form. Do three sets 12-15 reps with tight
form. Leave a few reps in the tank at the end of each set.
4. Band Pull-Aparts
Use a mini band for 3 sets to failure. Shoot for over 30 reps per set.
5. Free Time
20 minutes total: focus on chest, delts, arms and keep to machines, dumbbells or
cables.
elitefts.com
6. Foam Roller
Work the crap out of your lats and upper back, but also use The Stick and other tools to
hit the legs, etc.
SUNDAY
1. 1-Board Press with Fat Bar
Raw. Rest as needed between sets. Work up to a very heavy set of 3, rest 3 minutes
and do a set of 3 with the same weight.
2. Shirt Work off a 3-Board
Warm-up and work up to a moderately heavy set of 5 reps off a 3-board. After than
drop down and do 2 heavy sets of 3 off a two-board. I WANT your arms to be shot
beforeyou do this so make sure you busted your ass on the fat bar one-board. If not,
go back and do a downset using 50% of your top weight and do as many reps as you
can.This is a shit pile of work so that will be it for the day. Proceed to free time work if
you think you need anything else.
3. Free Time
20 minutes to do what you want. Dont be an idiot and keep the reps high for now (1012). If it hurts or has ever hurt to do the movement then dont do it.
TUESDAY
Warm-up
4 light sets of GHR
4 sets of Pulldown abs
1. Box Jumps
Work up to a max jump
Do 8 sets of 2 reps with 50% of your max jump
2. GHR
Do 3 sets 25 reps with a moderate tempo. Rest two minutes between sets.
3. Standing Pulldown Abs with Cable
5 sets 15 reps with less than 60-seconds rest. Go heavier than you ever have.
4. Free Time
20 minutes total. Keep movements to machines or single-legwork in the 12-15 rep
range.
elitefts.com
WEDNESDAY
This is a restoration and recovery day. If anything is sore pick anymovementthat trains
that muscle and do a few very light sets of 20-30 reps for it. After that, do the following.
1. Swiss Bar Reverse-Band Pulldowns
2 sets with each grip. Add a monster mini on top of what you have been using. 12-15
reps each set, flexing lats hard at the bottom.
2. Special Exercise #1
Do 100-rep band pushdowns using a light band. Do 100 reps, if you have to pause, try
to make it less than 20 seconds.
3. Special Exercise #2
Do 50-rep banded good mornings, using average bands. Stand on the strap (running
under your instep) with the other end around your traps.
4. Conditioning: Prowler of Sled Work
Six trips of 50 steps moderate intensity.
5. Foam Roller Massage Work
Very hard and deep work. Use the Rumble Roller, baseballs, etc. Work as deep and as
hard as you can.
THURSDAY
1. Bench Press
Six sets of five reps with 30% of your CM (competitive max). Rest 60-seconds between
sets. Use 3 chains per side and an explosive tempo.
2. Dumbbell Extensions
Do eight sets of 8 reps with 30-seconds rest, using weight you could do for 15 reps.
Use more weight than last week
3. Standing DB Swings
Use a heavy weight. Keep your head up. You will only swings about 4-5 inches. Do 3
sets of 30 reps.
4. Band Pull-Aparts
Use mini band for 3 sets to failure, shooting for over 30 reps per set.
5. Free Time
20 minutes total: focus on chest, delts, arms and keep to machines, dumbbells or
cables.
elitefts.com
WEDNESDAY
This is a restoration and recovery day. If anything is sore, pick anymovementthat trains
that muscle and do a few very light sets of 20-30 reps for it. After that, do the following.
1. Swiss Bar Reverse-Band Pulldowns
2 sets with each grip. Add a monster mini on top of what you have been using.
12-15 reps each set, flexing lats hard at the bottom.
elitefts.com
2. Special Exercise #1
Do 100-rep band pushdowns using a light band. Do 100 reps. If you have to pause, try
to make it less than 20 seconds.
3. Special Exercise #2
Do 50-rep banded good mornings, using average bands. Stand on the strap (running
under your instep) with the other end around your traps.
4. Conditioning: Prowler of Sled Work
Six trips of 50 steps moderate intensity
5. Foam Roller Massage Work
Very hard and deep work. Use the Rumble Roller, baseballs, etc. Work as deep and as
hard as you can.
THURSDAY
1. Flat Dumbbell Presses
Warm-up using 7 warm-up sets, working up to a moderate weight (10 reps per set).
Work up to a heavy set of 12.Rest 5-7 minutes and do another set with same weight,
but try to do 15-20 reps.
2. Dumbbell Extensions
Eight sets of 8 reps with 30-seconds rest
3. Standing DB Swings
Use a heavy weight.Keep your head up.You will only swings about 4-5 inches. Do 3
sets of 30 reps.
4. Band Pull-Aparts
Use a mini band for 3 sets to failure. Shoot for over 30 reps per set.
5. Free Time
20 minutes total: focus on chest, delts, arms and keep to machines, dumbbells or
cables.
elitefts.com
elitefts.com
TUESDAY
Warm-up
4 light sets of GHR
4 sets of Pulldown abs
1. Box Jumps
Work up to a max jump. Do 8 sets of 2 reps with 50% of your max jump
2. GHR
Do 3 sets 25 reps with a moderate tempo. Rest two minutes between sets.
3. Standing Pulldown Abs with Cable
5 sets 15 reps with less than 60-seconds rest Go heavier than you ever have.
4. Free Time
20 minutes total. Keep movements to machines or single-leg work in the 12-15 rep
range.
WEDNESDAY
This is a restoration and recovery day. If anything is sore pick anymovementthat trains
that muscle and do a few very light sets of 20-30 reps for it. After that do the following.
1. Swiss Bar Reverse-Band Pulldowns
2 sets with each grip. Add a monster mini on top of what you have been using.
12-15 reps each set flexing lats hard at the bottom
2. Special Exercise #1
Do 100rep band pushdowns using a light band. Do 100 reps. If you have to pause, try
to make it less than 20-seconds.
3. Special Exercise #2
Do 50-rep banded good mornings, using average bands. Stand on the strap (running
under your instep) with the other end around your traps.
4. Conditioning: Prowler of Sled Work
Six trips of 50 steps moderate intensity
5. Foam Roller Massage Work
Very hard and deep work. Use rumble roller, baseballs, etc. Work as deep and as hard
as you can.
elitefts.com
THURSDAY
1. Close Grip Incline Press
Work up to 3 sets of 5 with a moderate/heavy weight (you should have 2-3 reps left at
the end of each set).
2. Chain Extensions
Use the grenades or a single D-handle. Do 8 sets of 8 reps with 60-seconds rest.
3. Seated Side Raises
3 sets of 15
4. Band Pull-Aparts
Use mini band for 3 sets to failure. Shoot for over 30 reps per set.
5. Free Time
20 minutes total: focus on chest, delts, arms and keep to machines, dumbbells or
cables.
elitefts.com
4. Free Time
20 minutes total. Keep movements to machines or single-leg work in the 12-15 rep
range.
elitefts.com
WEDNESDAY
This is a restoration and recovery day. If anything is sore pick anymovementthat trains
that muscle and do a few very light sets of 20-30 reps for it. After that do the following.
1. Swiss Bar Reverse-Band Pulldowns
2 sets with each grip. Add a monster mini on top of what you have been using. 12-15
reps each set flexing lats hard at the bottom
2. Special Exercise #1
Do 100 rep band pushdowns using a light band. Do 100 reps. If you have to pause, try
to make it less than 20 seconds.
3. Special Exercise #2
Do 50-rep banded good mornings, using average bands. Stand on the strap (running
under your instep) with the other end around your traps.
4. Conditioning: Prowler of Sled Work
Six trips of 50 steps moderate intensity
5. Foam Roller Massage Work
Very hard and deep work. Use rumble roller, baseballs, etc. Work as deep and as hard
as you can.
THURSDAY
1. Close Grip Incline Press
Work up to 3 sets of 3 with a moderate/heavy weight (you should have 1-rep left at the
end of each set)
2. Chain Extensions
Use the grenades or a single D-handle. Do 8 sets of 5 reps with 60-seconds rest (more
weight then last week).
3. Seated Side Raises
3 sets of 15
4. Band Pull-Aparts
Use mini band for 3 sets to failure shoot for over 30 reps per set
5. Free Time
20 minutes total: focus on chest, delts, arms and keep to machines, dumbbells or
cables.
elitefts.com
elitefts.com
3. Free Time
10 minutes to do what you want. Dont be an idiot and keep the reps high for now (1012). If it hurts or has ever hurt to do the movement, then dont do it.
TUESDAY
Warm-up
4 light sets of GHR
4 sets of Pulldown abs
1. Box Jumps
Work up to a max jump. Do 5 sets of 1 reps with 65% of your max jump.
2. GHR
Do 2 sets 25 reps with a moderate tempo. Rest two minutes between sets.
3. Standing Pulldown Abs with Cable
3 sets 15 reps with at least 60-seconds rest. Go heavier than you ever have.
4. Free Time
20 minutes total. Keep movements to machines or single-leg work in the 12-15 rep
range.
WEDNESDAY
This is a restoration and recovery day. If anything is sore pick anymovementthat trains
that muscle and do a few very light sets of 20-30 reps for it. After that do the following.
1. Swiss Bar Reverse-Band Pulldowns
2 sets with each grip. Add a monster mini on top of what you have been using. 12-15
reps each set flexing lats hard at the bottom
2. Special Exercise #1
Do 100-rep band pushdowns and use a light band. Do 100 reps. If you have to pause,
try to make it less than 20 seconds.
3. Special Exercise #2
Do 50-rep banded good mornings, using average bands. Stand on the strap (running
under your instep) with the other end around your traps.
4. Conditioning: Prowler of Sled Work
Six trips of 50 steps moderate intensity
5. Foam Roller Massage Work
Very hard and deep work. Use the Rumble Roller, baseballs, etc. Work as deep and as
hard as you can.
elitefts.com
THURSDAY
1. Close-Grip Incline Press
Work up to a heavy set of 3
2. Chain Extensions
Use the grenades or a single D-handle. Do 6 sets of 5 reps with 60-seconds rest (more
weight then last week)
3. Seated Side Raises
2 sets of 15
4. Band Pull-Aparts
Use a mini band for 3 sets to failure. Shoot for over 30 reps per set.
5. Free Time
20 minutes total: focus on chest, delts, arms and keep to machines, dumbbells or
cables.
elitefts.com
elitefts.com
THURSDAY
1. Flat Dumbbell Presses
Work up to a heavy set of 6 reps. Rest 5 minutes, then use the same weight and do a
max set of reps.
2. Barbell Close-Grip Push-Ups
Place barbell in the bottom setting of the Power Rack. Do 100 total reps
3. Standing Side Swings
2 sets of 30. Remember this is a partial range-of-motion movement. Just swing the
weights about 1/8 range-of-motion.
4. Band Pull-Aparts
Use mini band for 3 sets to failure. Shoot for over 30 reps per set.
elitefts.com
5. Free Time
20 minutes total: focus on chest, delts, arms and keep to machines, dumbbells
or cables.
elitefts.com
elitefts.com
And then there is me, Steve Colescott, Senior Content Manager at elitefts. Strength has never come easily
for me. Dave once jokingly referred to me as, having been stuck in a 10-year lifting plateau. That is pretty
accurate, but it is more a matter of my entire life being stuck in place. Trying to find a career at a company I
wanted to be a part of when you have a very targeted skillset took precedence over the other aspects of my
life.
Starting my job here on February of this year provided me with both the career direction I was looking for
and a great gym in which to train. After a couple weeks of just randomly screwing around with the weights to
get my body used to training again, I got sucked in.
Heres how they do it. Youre doing your thing in the gym. Matt calls you over for a spot. Then Lil Stevie asks
you to run the mono when they go for their heavy sets. Then Ted asks if you have ever done band deload
benches. Try it he says, in the very same voice as the neighborhood troublemaker handing you the beer
he stole from his fathers garage. From there, they pull you along to the next exercise as if you agreed to train
with them from the very beginning.
After a week or so of this, Matt told me that Lil Stevie was starting this program and he had asked Dave to
copy him on the weekly e-mails. I timidly asked Dave if he would be so kind as to add one more name to
that weekly mailing. In that first weekend, I enjoyed the structure of the program and knew that if I was going
to follow anyones direction, it would be Daves.
Things jumped up a level for me a few months later when Ted, yelled to me, How much can you bench in a
shirt?
No friggin clue I replied.
Well, theres a Metal Bash shirt that looks to be your size in the back room. Grab it!
Most novice powerlifters think they want to start out with a raw meet, then maybe later on work up to singleply and see where it goes from there. But once you have tried gear, it is so damn fun that going back does
NOT seem like a good idea. Most of our max effort work was done raw, but the gear we added in at the end
was when things got really interesting.
Dave walked in as I was getting the shirt set for the first time. He grinned because he knew I had taken one
more step deeper into powerlifting. It wasnt a warm, happy grin. It was more like a grin you might see a
degenerate drug-dealer make when he sees two eleven-year olds trying crack for the first time. Yeah, they
would never admit to it, but it is like a secret conspiratorial con to pull someone new into their chalk and
ammonia inhalants fraternity.
I have written magazine features and articles on Westside, Ed Coan, the Metal Militia and more. I have
used all of the popular powerlifting methods but I have NEVER trained for an extended period using a pure
powerlifting program. My strength always crept forward slowly and the bench press has never been anything
but abysmal. This program changed that.
Part of my game plan was to put on weight during this training cycle. Knowing that my body was primed
to add some muscle, I wanted a caloric surplus. In the first seven months of the program, my bodyweight
increased from 188 to 232 pounds. (Yeah, I also really like food, so that was part of it.) The added
bodyweight was not composed exclusively of solid weight, but a significant amount was. I capped it off at
230 so that I could solidify some of that weight.
elitefts.com
When we started the program, converting my form was the biggest challenge, particularly the hip mobility
required to squat PL-style. I had done a ton of rack pulls but had no deadlift form or strength at the bottom.
With my long arms and flat ribcage, my range-of-motion on the bench press was extensive. All three lifts were
deconstructed and the form retooled. With help from Ted and Molly Edwards, I have relearned a great deal
but I am far from mastering things.
A month into training, my elbows started to ache terribly. Triceps extensions with 20-pound dumbbells
caused sharp pains. This was followed closely by shoulder pain and then, of course, my lower back wanted
to join in. I foolishly thought that my recent years of patchy training would pay off with young, fresh joints and
ligaments.
Ryan Smith, one of Daves training partners and a chiropractor and active release therapist, helped me out
when things got too bad (which I defined as too painful to sleep well). Fortunately, these issues mostly
alleviated themselves as I acclimated to the heavier loads. The elbows would still hurt a bit but seemed to
get better the day before my next upper body session. The fifth (recover-based) workout day that was added
into the program on Wednesdays around week 20 (as well as foam roller work) helped this out quite a bit.
The first few months saw me finishing up my max effort work a few sets ahead of everyone else. This isnt
Crossfit, so being the first one done is not a sign of superior lifting. It is a despicable sign of weakness. This
indicates that you do not require as many sets to reach your heavy sets and, even though I did not expect to
be at the strength level of Ted or Lil Stevie, this really bothered me. As the weeks progressed, this evened out
a bit.
On the weekends, Matt and I trained our max effort work with Ted and Lil Stevie (with Molly Edwards joining
in when her work schedule allowed). During the week, it was usually just the two of us. For a short time, we
had two friends of Matt Goodwin (Dan and another Matt with red-hair) training with us. They both work as
prison guards and prior to their first workout with us, told a story about a guy that had eaten his own feces
so he could spit it at the guards which, quite frankly, made me question if the human race should continue.
The second Matt bailed after about a dozen workouts, sending a text that said, This powerlifting stuff is too
hard. Im doing Crossfit! that I am hoping was meant as a joke. Dan was a naturally strong guy that broke
his ribs doing heavy squats with band tension. He was out for about six weeks and then broke his finger on
his first day back. I think he will last if he does not die in a freak leg raise accident.
In the office, Dave treats Matt and I like equals. He is the boss, but he often asks for our counsel before
making certain decisions. In the gym, it would be ridiculous to consider ourselves anything less than students
to the top PL training programmer in the world. The fact that he takes the time to write our programs for us is
an honor, and he cares about our progress. I honor that by giving it my all.
As the program got further along, and Daves training was in a down-phase, he came over and watched our
form and provided suggestions. I remarked once in the office that his programming was amazing, particularly
how some of the changes seemed to come about exactly when a particular part of my body was feeling
pretty beat up. Dave said, Oh, Ted has been keeping me updated on every aspect of your training. Those
changes are no coincidence. So yeah, Ted was a snitch, but I really appreciate it as it made for a great
program.
elitefts.com
As we slip into our second time following this program, there are a few things I plan to change (or, more
accurately things I plan to focus more on). They include:
1) More accurate numbers. I easily had the most failed lift attempts (usually at times when we
REALLY werent supposed to miss a lift). This is because I was completely guessing what numbers
my percentages should be based on. I like to say I was just optimistic about my abilities but the
truth is that I just lacked the experience to judge my jumps based on my warm-up progression.
2) Tighter nutrition. Id like to put another ten to fifteen pounds on (and feel I have it in me) but I
also think I can make it a lean gain of weight this time provided I eat cleaner.
3) Prehab. I intend to be smarter and avoid injury through proper warm-ups, mobility work, foam
rolling and corrective exercises (particularly band pull-aparts and shoulder stabilizer exercises). I
may also look into deep tissue massage and active release therapy.
4) Targeted free time. I plan to put some serious thought into choosing my free time exercises
(rather than just doing the things I WANT to work on that day).
5) Form. I have made huge improvements in my form, but I have a long way to go.
So, as you can see, I expect my second time through to be more productive. The S4 Program itself was
brilliant and I am not just saying that because its creator is responsible for any upcoming salary raises I may
receive. It is common to wrap up a training article with the advice to give it a try. I will say that if you are
going into things with that attitude do not even bother. Decide to do the S4 Program. Commit to it. Follow
through consistently and you will see improvements guaranteed!
elitefts.com
Hey guys and gals Lil Stevie here. Im a 24-year old warehouse worker from Indianapolis, Indiana. I am a
63 tall super-heavy. I got into powerlifting at the end of 2009. I have done four meets (two raw and two
multi-ply). This is the first program that I have followed using the Conjugate Principles and I have been
following the program for the last 31 weeks (as of today) leading into my next meet, RPS XXX in Columbus,
Ohio. My current PRs are 710, 445, 600.
First off, I want to say that great training partners will take this program from great to awesome. I am
fortunate enough to train with Ted Toalston, Molly Edwards, Steve Colescott, Matt Goodwin, and on several
weekends some of Daves old training partners from Westside. These are the people that have really helped
maximize my progress throughout this program.
This program was the first Conjugate Method program I have done. You can expect the normal dynamic effort
and max effort days as well as some repetition days thrown into the mix. Dave did a great job keeping things
fresh with this program so movements never got stale.
Like any other program, I did have some trouble with parts. For the first 20 weeks we did our dynamic lower
work on Saturday at the elitefts S4 Compound. But did our Max Effort Upper work on Sunday. This was a
new thing for me that took quite awhile to adjust to. The other problem that I had with this was my lack of
spotters when I am not at the Compound. At week 20, Dave decided that it was time to bring back in the
Squat-based ME movements on Saturdays. This is the week that things really will begin to go up a notch.
I have been fortunate enough to stay pretty injury-free during this program. As long as you stay on your
mobility work, as well as following the restorations methods that Dave has written into the program you
should be good to go. As far as just feeling awful, you can expect that come the start of Week 21. That first
band wave is going to be a brutal one if you have followed the 20 weeks leading up to it.
Here is the big one. There is always a way to perform a movement, regardless of what is written in the
program. Dave has included a lot of specialty bars in the program. Some of you guys wont have them
all. I know I didnt. This is why, if you have the chance to drive somewhere within two-hours that has this
equipment, do it. Any number of guys will tell you that.
Ted Toalston has always been a lifter that Ive looked up to. He competed around week 12 of this program
and jumped in with us around week 16. Ted suffered a low back injury over a year ago and this was his first
meet back. He showed well, but not where he was before the injury. Ted really got his legs back during this
program. You could see his confidence coming back with each week. While Ted did not have the meet he
wanted at WPC Worlds, the progress was evident in all three movements! With Daves programming, there is
no doubt Ted will destroy his PRs in the coming months!
Matt Goodwin, whom some of you may know, is the equipment sales guy here at elitefts. Matt has trained
off and on with us for while, but really committed to training at the beginning of this program. He also
decided to throw on gear. Not only have Matts raw numbers gone up, but so have his equipped numbers.
Where he really learned the most was during our speed squat work the first 20 weeks. Look for Matt to hit a
big bench at the RPS XXX meet!
331 | Programs That Work 2
elitefts.com
Last but not least, Mr. Colescott! Steve has made the biggest strides during this program. Not only strengthwise, but in form and confidence. Steve along with Matt decided it was time to throw on some gear.
Regardless of the gear, Steves bench has made the largest strides during this program. He is hitting raw off
the chest, what he was hitting the first few weeks in the shirt! Steve still has tons left in the tank!
As this training cycle comes to an end, I am looking forward to the next. I am going to try and focus on
making sure I get the most out of the raw work that is done during the program. The only other thing that I
will be focusing on is recovery work. Making sure that the little things that come up during the training cycle,
dont turn into big things as meet day approaches.
I want to wrap this up by just encouraging you that, no matter which program you decide to use out of this
book, commit to and believe in that program. If you put in the work and believe this program will work for you,
it will! Dave does an amazing job keeping you from overtraining, while giving you just the amount of work and
GPP that you need.
elitefts.com
I have been fortunate to have had Dave write almost all of my training programs. My preparations for the
WPC Worlds this year was another training cycle that was drafted on point. Something that Dave does
frequently in his programs is to include free time. This part of the program is added with very vague
guidelines on what to do and allows me, or whoever is following the program, to work on weak points that
have been identified during the session or in previous sessions. For example, if I was struggling with keeping
my knees out during todays training I would do banded abductors during free time in some of the following
training sessions.
Something that I struggled with during this cycle was estimating my perceived max (PM). This training cycle
included basing many of the training weights off a percentage of a perceived max. The idea is great and it
would work splendidly by sparing having to actually take a max attempt but the variable is whether or not
your PM is accurate.
In hindsight, I believe that I overestimated my max and as a result trained at a higher percentage than
what my body could properly respond to and recover from. At about five weeks out from the meet, my body
basically crashed and everything felt heavy and labored. This also took a mental toll and had me questioning
whether or not to move forward with the meet. In addition, at about four weeks out, I pulled a muscle in my
right pec. At that point, I had a large knot in my pec and a considerable amount of tightness. After about a
week, it was feeling much better and the range of motion was almost 100%.
Feeling good again, I continued with my bench training and at about three weeks out, while doing a
moderate incline bench press, I tore something in the pec. This time things felt dramatically different than
they did a week earlier. There was a lot of bruising and a very distractive amount of pain associated with it.
My range of motion was also very limited. At this point, the decision was made to not bench again until the
meet and to determine attempts based on the likeliness of placing and how the warm-ups felt.
Looking back, I have determined two likely factors that contributed to this injury. The first is my
misunderstanding the training program. I was basing my raw bench work off my competitive shirted bench
max when this training should have been based off my raw bench max. This is a substantial amount of weight
difference and overtaxed by body. The second factor I believe contributed was keeping my bodyweight lower
during the training cycle. I simply did not have the mass to support the rigors of training and an injury was
the result.
I feel that the most improvement from this training cycle came in my squat. While I did not achieve a PR
and on meet day this was not oblivious I made substantial gains in my form, confidence and strength.
Since my back surgery and prior to this training cycle I struggled mentally while squatting and physically
my form was a constant effort. During this training cycle my form became automatic and my hesitation was
eliminated. I believe this was a result of squatting high in the beginning of the cycle and gradually working
to a competitive depth. This focused on the stronger points of the movement first and as confidence, and
strength, was built we worked the lower and more challenging parts of the movement.
Participating in this training cycle was Lil Stevie, Matt (Goodwin) and Medium Steve (Colescott). Matt and
Medium Steve are newer to powerlifting training and they showed dramatic improvement in every aspect of
333 | Programs That Work 2
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their lifts. Lil Stevie has competed several times and has a good amount of training under his belt. I noticed
that during this training cycle he made dramatic improvement in his overall strength, confidence and form.
He really showed improvements in his ability to handle the pressures of the gear and improved his squat
depth. I believe these improvements were a result of his discipline but also because the design of the
program focused on the stronger points of the movements early in the cycle and gradually introduced work
for the sticking points and more challenging parts of the movements.
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The goal of this article is not only to lay out a great volleyball program, but also to address a few of the
less emphasized (but by no means less important) performance principles. We will touch on and challenge
coaches and athletes alike to take a hard look at the fuel they are putting into their bodies. Additionally, we
would be remiss if we didnt address the mindset of an 18- to 22-year-old elite volleyball player. Often, too
much is sought after in too little time and all that is achieved is mediocrity across the board. Athletes often
become overwhelmed by coaches requests or outside influences (internet) and just aim for the status quo.
I believe that there is a disconnect along the lines somewhere between what the athlete thinks is expected
of him/her and what the coach needs. An example of this is the off-season program: said athlete goes
away from the season thinking he/she needs to add six inches to his/her vertical. Yet, in reality, the coach
is hoping for a bit more explosiveness, the intuition to be in the right place at the right time, and durability.
(We could argue that the first two are interconnected, as improved strength and explosiveness will lead to
the ability to get to positions faster).
Now, as a college athlete, your coach has recruited you for a reason, sometimes two. If the main reason
you were brought in was because you were the best server in the league, plus you can also dig balls with
best, then you better be able to bring it every night on every serve. So while adding six inches may seem
cool, coach just really wants a consistently great serve and a positionally-sound playerand he needs it all
season long.
How do we get that? How do we improve on it from year to year? As an overhand athlete, there are
several repetitive movement patterns that need to be solidified from the get-go. If your shoulder joint is
sloppy, it is only a matter of time before you spend time in rehabilitation. We understand that a volleyball
players shoulders are generally more flexible than mostits what has predisposed them to success in
the sport up to this point. They have a bigger power producing range. However, the downside is that the
majority of athletes have built up hitting strength and reinforced that movement pattern, but they have
not equally addressed the ability to control the deceleration of the arm. Over time, this can produce a
sloppy shoulder and the potential for a shortened season and possibly a shortened career. In addition
to getting into positions quickly and efficiently, there needs to be a base of strength that allows for such
movement to happen all year, without injuries creeping in. I know that sounds harsh, but the fact is that
training has changed.
The program below is an example of a great overall strength program with minor focuses on injury
prevention. Although it would easily be argued that overall strength inherently reduces the risk of injury,
what we are zeroing in on is shoulder and hip stabilitythe two prime culprits in volleyball injuries. It is no
longer good enough to hit the weights in the summer and hope things are better in the fall. Athletes need
to focus their training to reach the next level of their athletic abilities.
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Each and every lift begins with a movement prep phase. This 8- to 10-minute span covers SMR (foam
rolling, lacrosse ball, stick work), thoracic mobility, shoulder stability, ankle mobility, glute activation, and
entire body locomotion in multiple planes of motion.
Movement prep example would be:
6-8 reps per side: 1 set of each.
Ball SMR / Foam Roll
Hip Flexor Mob w/ CE
Double Leg Hip Bridge w/ Knee Ext
Bent Knee 4 Way Mini Band Walks
Heel Sit Quadruped T/S Ext/Rot
Top of Push Up SL Ankle Mob
Feet Elevated Scap. Pushups
Squat Prying
Forward Walking SL RDL
Walking Lunge w/ Overhead Reach
Cross Behind Lunges
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Exercise
Sets x Reps
Rest
Notes
Focus on landing mechanics with proper
hinge patterning, avoiding excessive
forward movement at the knee joint and
rising of the heels, as many quad-dominant
volleyball athletes have fallen into the habit
of doing.
Adjust variation accordingly. Depending on
hamstring flexibility and body proportions
and height, some players may need to be
doing rack deadlifts to keep a neutral spine
at the bottom.
Box Jumps
3x6
90s
Deadlift Variation
3x6
120s
3a
3b
Prone DB Row
DB Bench Press or DB
Floor Press
4x8
4x8
60s
60s
4a
4b
Shoulder Elevated
Barbell Hip Extension
2x30s each
side
3x10
45s
5a
5b
Face Pulls
Rollouts- Ab Wheel or
Swiss Ball
3x10
3x10
45s
45s
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Day 2
Order
Exercise
Sets x Reps
Rest
3x6
60s
Squat Variation
3x10
120s
3a
Standing DB
Shoulder Press
4x8
60s
3b
4x6-10
60s
3c
0s
4a
4b
5a
Pull-ups
YLTWs
Farmers Walk
30s hold
each side
4x8
4x6-8*
2 walks each
hand
5b
Mobility/stability
Notes
60s
45s
30s
Sets x Reps
Rest
Notes
Use 30-50% of squat 1RM. Rapid
countermovement jump and mechanically
sound landing.
Adjust variation accordingly. Work up to two
heavy sets at ~5RM load.
Use weight belt or band to adjust as
necessary
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Exercise
Squat Jumps
3x5
120s
Deadlift Variation
2x5
180s
3a
4x5
120s
3b
4a
4b
Mobility/Stability
Bulgarian Split Squats
Rear Delt Flies
3x6
3x10
90s
90s
Day 2
Order
Exercise
Sets x Reps
Rest
Notes
Hang Clean
2x5
120s
Squat Variation
4x5
180s
3a
Shoulder Press
3x5
180s
3b
Mobility/Stability
4a
Romanian Deadlifts
3x8
60s
4b
5a
YLTWs
Single Arm Farmers
Walk
Mobility/stability
3x6-8*
2-3 walks
30s
30s
Exercise
Sets x Reps
Rest
Notes
2x5
120s
3x5
180s
3a
4x8
120s
3b
Mobility/Stability
4x6-10
4a
4b
5a
Lateral Lunge
Kneeling Chop
Face Pulls
3x5/side
3x8/side
3x10
5b
Day 3
Order
1
90s
90s
90s
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Sets x Reps
Rest
4x5
3x6
3x8
180s
180s
180s
4a
Power Cleans
Depth Jumps
Repeat Maximum
Vertical Jumps
DB Bench Press
3x6
90s
4b
3x8
90s
4c
5a
5b
Mobility/Stability
Barbell Rollouts
Prone Ys
3x10
3x10
90s
90s
Sets x Reps
Rest
1
2
3
Exercise
Notes
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Exercise
4x5
120s
3x8
120s
3
4a
3x8
2x5
120s
120s
4b
Mobility/Stability
5a
Romanian Deadlifts
3x8
60s
5b
YLTWs
3x6-8*
30s
Notes
Day 3:
Order
Exercise
Sets x Reps
Rest
Notes
Hang Clean
3x5
180s
3x8
120s
1x5
180s
3a
Chin-Ups
4x8
120s
3b
Mobility/Stability
4b
4b
5a
5b
DB Shoulder Press
Glute Ham Raise
Standing Wood Chop
Mobility/Stability
4x6-10
3x5/side
3x8
3x8/side
90s
90s
90s
As we near the pre-season, we will add in a GPP day. This is also a day to add in a few more positional
specific movements and reasoning that will be talked about in the mindset section below. This generally
includes mini circuits of the following:
Prowler Pushes
Various sled work (rows, presses, Ys, carioca) (no eccentric loading)
Some ladder/footwork patterning (great for telling the newly strengthened muscles to move explosively in a real world scenario)
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Nutrition: Many athletes and coaches have the off-season training down. We included the program above
because it works with the athletes we have, and they have had great success. Programming aside, we
had the best results when we can get the athletes to make small but significant nutritional and mindset
adjustments. Coaches: spend the time here before your athletes head off for the summer. Dont just send
emails with information after they have left; lay everything out. Many of your athletes are visual learners
bring the actual food in to a practice. The time invested here will pay in spades later on. Most of the kids
we see now are finally catching on to the fact that breakfast is a non-negotiable meal. The problem is we
havent gone far enough and are having to clarify that Rice Krispies are not fuel for an athlete! Often we get
the I dont have time objection. One of my favourite tricks for eggs is the omelette in a bag. Put everything
you would normally eat in an omelette in a Ziploc freezer bag, seal it, and drop it in a pot of boiling water.
Go do your hair (for the ladies). Come back... done. There are a ton of other tricks, but the point here
is that we are taking things a step further now. If a typical 18-year-old isnt practically walked through
something, he/she will forgot it like a four-minute-old post on his/her newsfeed. You may be surprised how
many athletes arent at least taking a multivitamin, let alone fish oil and eating an appreciable amount of
veggies...These are the new basics, folks. No excuses.
Sample off season meal plan:
Breakfast
Mid-Morning
Multivitamin
A couple handfuls of raw nuts
A fruit of your choice (apple, pear, mango)
Lunch
Afternoon
Dinner
A hardboiled egg
Chicken spinach salad- spinach, one chicken breast,
cashews, peppers and onion. (Consider cottage cheese,
olive oil and vinegar, or even frozen blueberries as an
alternative to dressing)
- You can make the salad into a whole-wheat wrap if
some extra
carbohydrates are needed.
Fruit/Protein shake (ex. milk/water, frozen blueberries,
mangoes, whey protein powder, Greek yogurt)
Vegetable stir fry with spices (frozen vegetable medleys
work great for quick stir fries).
1 Large piece of salmon
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Mindset - This one is a tough nut to crack. Eating and lifting are things young athletes can comprehend
for the most part. Mental mastery, or at least the ability to objectively look at ones abilities, is a skill that
very few young athletes grasp until much later in their careers. As coaches, we need to be clear here, and
athletesyou need to ask more questions. In the end, everyone wants to win, and doing that little extra that
helps facilitate that is the coachs job to communicate and the athletes job to own. Self promotion at the
detriment of the team is selfish and short-sighted. Make two small things very clear to each athlete that will
help the team improve as a whole (on top of the main off-season goalimproved strength, more vertical,
etc.): 1) As an athlete, you need an extremely tight focus in your training regimen. If you chase too many
rabbits, you will catch none since chasing a single rabbit is already an immense challenge in itself. Hence, if
your goal is overall strength and you are using a program like the one above, take a minute to go over some
drills or exercises that will allow you to keep your focus on your goal. 2) Know your weak points, and if you
dont know them, ask! What I am getting at here is that there needs to be some connection between the
movement patterns we are looking to improve and how they are specific to volleyball. For example, getting to
a position is huge in volleyball. If you struggle with being a step too slow, strength program is only going to go
so far with helping that. So dont forget to include some footwork patterning. On the other hand, if you have
a tough time opening with your lead foot to recover, spend a few minutes really pushing the boundaries of
your comfort level on that movement. It will do wonders for grooving that skill when it is required next season.
Increased strength is certainly important, yes, but on top of that is solid technique. Therein lays the key to an
off-season mindsetto improve those little techniques along with making strength gains and being able to
see that it is those small things that show up in the fifth set of the state championship.
About the Author
Ryan Jobs, B.H.K., is FMS Level 2 certified and is the owner/director of Coastal Fitness and Coastal Athletic
Performance in Langley, British Columbia. Working with Volleyball Canada at a grassroots level, Ryan and his
team are working hard to bring the quality of young volleyball players to a higher level as they finish their high
school careers and begin post-secondary play. Team Coastal is also the strength and conditioning team for
Columbia Bible College, having produced the 2011 BCCAA Mens Volleyball National Champions. We have
a strong passion and commitment to raising the level of coaching for young athletes. Were helping them
move better, feel better, and perform better through proper screening and assessment, solid progressionbased program design, and nutritional and mindset support. This complete approach is the new standard
in athletic performance training, and Coastal is proud to be on the leading edge. Ryan is a member of the
Results Fitness University Mastermind Group. For more info check out www.coastalfitness.ca
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The constant stream of high-energy runners in flashy gear wiz through the NYC ING Expo as I write this.
The marathon has just been cancelled. In the wake of Sandy, life here in New York seems to be altered
indefinitely.
Now that race day has passed, runners that we train with did not lose perspective. Although disappointed,
many of them stayed grounded by the unprecedented destruction throughout the area. In fact, one woman
ran 26.2 miles that morning with a pack on her back, delivering food and supplies to folks in Long Beach
and the Rockaways who lost everything except the very clothes they were wearing.
The original purpose of this article was to share a training plan for the middle distance runner to increase
performance, decrease injury, and hit a PR on race day. I still offer the program, but I do so now with a
different goal in mind. The initial danger, immense cleanup effort, and subsequent gas shortages that
Sandy caused have certainly supported Darwins Theory. Every human being has the incredible power to
put one foot in front of the other and run. The following guide will show you just how to harness that power
to survive, thrive, and rise to go anywhere in the galaxy!
The average human being has enough energy in storage (our fat cells) to run at least a dozen back-to-back
marathons without stopping. Furthermore, this incredible biological engine requires very little fuel and can
keep us going for hours. It is a masterpiece in efficiency and gives us serious rank as endurance animals.
It is your special responsibility to develop the fundamentally human skill of running to your full genetic
potential. Your life depends on it.
Heres how:
Create massive strength. Many people who consider themselves runners are part of an almost counter
culture in the world of fitness. They wouldnt be caught dead in a gym. Bad move! Creating exceptional
endurance starts with building muscle strength. To prevent common running injuries like plantar fasciitis,
Patellar-Femoral Syndrome, and bursitis, its imperative to create balance in the musculoskeletal system.
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Here is an example of the program we used to prepare our athletes for the NYC marathon:
Warm-up:
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The Story
Our society has gotten busier and busier with jobs that have us move less and less. Long gone are
the days when most of us had physically demanding jobs and also physically demanding hobbies. Now
it appears that the average Joe and Jane are more overweight, in more pain, and move with more
dysfunction than previous years.
Time spent establishing careers and families quite often takes up all of our time. In fact, time is the
number one excuse for people not exercising properly or enough. If we take this into consideration, it
becomes apparent that exercising four to six days a week for one to two hours is not typical for Joe and
Jane. Many people are hard pressed to lift more than two days a week consistently and even fewer can
maintain three times a week for any extended period of time. The ones who steadily train for extended
time frames are not Joe and Janethey are the exception these days.
The Program
This program is geared for busy Joe and Jane who want to Look, Move, and Feel better. It has an A day
and a B day that are alternated every workout. It has two phases, and it is designed to be performed two
to three times per week. In turn, each phase is designed to be performed for four to six weeks. Thus, we
now have a plan that can be done twice a week for two months and up to three times per week for three
months. Each phase begins with low volume and light loads. The number of sets performed and the
load both increase with each passing week. There are two nutrition goals that are to be completed during
phase one and two more for phase two.
The session begins with Self Myofascial Release (SMR). This is done with LaCross balls and foam rolls
at Results Fitness (use whichever implement is available). It then proceeds to the RAMP section of the
session. The (R)ange of Motion, (A)ctivation, (M)ovement, (P)reparation begins with very basic moves with
low intensity and RAMPS up in intensity. These stretches and moves are designed to prepare the body for
a high intensity, total body sessions. The idea of the RAMP is that it starts out very simple and slowwith
low metabolic and muscular demands progressing to more complex moves and higher demands. Once the
RAMP is finished, the core temperature is elevated, the muscles are activated, and the mind is ready for
more intense work.
The idea of the RAMP is that it is composed of stretches and exercises that are intertwined with each
other in a specific order to improve movement as a whole. It is associated very closely with the Functional
Movement Screen. The quality of movement will improve while the RAMP is being performed.
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The Core Training part of the session is done immediately after the RAMP. The exercises are noted with an
A and a B. The A exercise is done first, followed by the B exercise. When the first set is done, the A exercise
is repeated and is followed by the second B set. There is no rest after the A exercise, only after the B
exercise. One will notice that the core training section of the workout consists of exercises that keep the
spine stable and transfer force. These are the main functions of the core.
The Power Development section is done after the Core Training on Day A. As one ages, the loss of muscle
tissue increases at a slow and steady rate. However, the loss of power development is even faster. Power
Development exercises are excellent for fat loss and coordination. These are typically explosive in nature
and done with tremendous force. They tend to be very fun as well!
After Core Training on Day B, the Combination section is performed. These are exercises that require
total body movement that dont necessarily fit into any one perfect category. They require a lot of muscle
contraction throughout the entire body and really elevate the heart rate and metabolism.
Resistance Training is the fourth section of the program and is the backbone of the entire program. This is
the traditional strength-training portion. These exercises rely heavily on the muscular system and are the
main force behind elevated metabolism. Multi-joint, total body strength exercises are chosen.
Exercise 4a is performed followed by a sixty-second rest. Exercise 4b is then performed and immediately
followed by an active recovery exercise. Then, 4c is performed. After the 4c exercise, the second set of 4a
exercises can be performed. The main idea is that one can add in several exercises and/or stretches that
improve movement quality without adding more time to complete the session. The moves have a very low
intensity level, allowing one to recover before the next strength move is performed. This can be considered
Active Recovery. These exercises are the same ones performed during the RAMP. This allows a higher
frequency of corrective strategies to be performed. Once all the desired sets of 4a, 4b, and 4c are done,
move on to the 5a, 5b, and 5c exercises.
Energy System Training (EST) is performed after the Resistance Training section is done. This can be
thought of as cardio. Only after the entire program has been completed up to this point can the EST
performed. These are very short, high intensity intervals for an extra caloric burn at the end of the session.
There are no parameters for long, slow-duration cardio, as the main goal of this program is to look, move,
and feel better.
The session is not complete until post workout nutrition and SMR are done. A protein shake is taken and
the same SMR that was done at the beginning is repeated. This allows one to recover quicker and be able
to perform better for the next workout.
Phase Two is to be performed after Phase One has been completed. Phase One can last up to six to eight
weeks as long as progress is being made. Phase Two is executed the same as Phase One. The difference is
that the number of repetitions is lower, allowing for more load and intensity. All of the categories have been
progressed with slightly more challenging moves and intensities. The nutritional guidelines have also been
changed, along with the corrective strategies during the RAMP and as active recovery exercises.
Mike Wunsch is the Training Director at Results Fitness
www.resultsfitnessuniversity.com
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RESULTS FITNESS
Elite FTS
Phase 1 Transform
Elite FTS
Phase 1 Transform
Day:
DAY
A
Order
Date:
RAMP
1ea
5-10
slow
1ea
30s
8ea
121
8ea
121
8ea
slow
8ea
121
222
slow
5ea
151
Dowel RDL
222
6ea
slow
6ea
slow
Core Training
2a Front Plank
1-2
30-60
1-2
12ea
121
60s
Order
Power Development
3-4
10
Order
Memb:
slow
1ea
30s
8ea
121
8ea
121
Re-test score:
8ea
slow
8ea
121
Date:
222
slow
5ea
151
Dowel RDL
222
6ea
slow
6ea
slow
ASLR
1ea 5-10
Core Training
2a Prone cobra
1-2
181
2b Farmers carry
1-2
30s
60s
60s
Date:
RAMP
FMS Priority: SM
Combination
Resistance Training
12ea
mod
4a Goblet Squat
1-3
Exercise
15
Slow
60
4a Romanian Deadlift
1-3
15
Slow
60
1-3
15
Slow
4b Overhead Press
1-3
8ea
slow
1-3
15
Slow
1-3
8ea
slow
1-3
15ea
Slow
60
5a Split Squat
1-3 15ea
slow
60
1-3
15
Slow
1-3
15
Slow
1-3
8ea
slow
1-3
8ea
slow
bike intervals
FMS Priority: SM
ASLR
Re-test score:
Date:
#1 Take your fish oil & multi-vitamin daily.
(check box on right if completed)
#2 Write down what you eat in your journal.
(check box on right if completed)
60s
5b Push Ups
Memb:
Resistance Training
Exercise
Order
Day:
DAY
B
3-7
15s
Reps
45s
bike intervals
Notes
Regeneration
Foam Roll Protocol
3-7
15s
45s
Notes
Regeneration
Foam Roll Protocol
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RESULTS FITNESS
Elite FTS
Phase 2- Transform
Elite FTS
Phase 2- Transform
Day:
DAY
A
Order
Date:
RAMP
1ea
5-10
slow
1ea
30s
Hip/Thigh Extension
8ea
121
151
8ea
slow
8ea
121
Inchworms
slow
Squat to Stand 1
slow
8ea
norm
In Line Lunge
6ea
slow
8ea
norm
Day:
DAY
B
Lbs Lbs Lbs Lbs
Memb:
Lbs Order
Date:
RAMP
slow
1ea 5-10
1
1ea
30s
Hip/Thigh Extension
8ea
121
151
8ea
slow
8ea
121
Inchworms
slow
Squat to Stand 1
slow
8ea
norm
In Line Lunge
6ea
slow
8ea
norm
Core Training
2 Side Plank
Order
1-2
2-3
Resistance Training
Exercise
10
fast
4a Lateral Lunge
2-4
10ea
mod
4b 3 Point DB Row
2-4
10ea
2-4
Core Training
2 Horizontal woodchop
45
20-40s 60s
Combination
Order
1ea
1-2 12ea
3-4
Resistance Training
Exercise
10
90
4a Step Ups
2-4 10ea
mod
mod
4b SA DB OH Press
2-4
10
mod
151
30
2-4
151
30
90
2-3
10
mod
90
5a Front Squat
2-3
10
mod
10
mod
2-3
10
mod
5c Birddog
2-3
8ea
121
30
5c Birddog
2-3
8ea
121
30
60
Reps
Notes
90
2-3
45s
6
BW circuit:
1 3-6 15s/ea
Speed squats, Mtn climbers, jumping jacks
Regeneration
60s
Power Development
3 KB Swings
mod
5b Push Ups
Memb:
6
MB circuit:
1 3-6 10s/ea
MB chest pass, side throw w/ step, scoop toss
Regeneration
60
Notes
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RESULTS FITNESS
Client Name :
Phase 3 Transform
Client Name :
Phase 3 Transform
Day:
DAY
A
Order
Date:
RAMP
1ea
5-10
slow
Memb:
TYPE
Pattern
Order
Core Training
1 Dynamic/Integrated Stab
Order
Power Development
2 Power
2-3
Exercise
Date:
RAMP
1ea 5-10
Date:
slow
Core Training
1 Dynamic/Integrated Stab
2-3
2-3
Resistance Training
Exercise
2-3
12
mod
3a Squat
2-3
12
mod
3b Push
2-3
12
mod
3b Pull
2-3
12
mod
3c Lunge
2-3
12
mod
2-3 12ea
3d Mobility/Stability
2-3
60s
3d Mobility/Stability
2-3
mod
2-3
12
mod
4a Push
2-3
12
mod
2-3
12
mod
4b Combination Exercises
2-3
12
mod
4c Mobility/Stability
2-3
4c Mobility/Stability
2-3
Finisher
Regeneration
Foam Roller Protocol
Reps
Notes
Pattern
Re-test score:
Date:
Nutrition Steps to Success
(check box on right if completed)
Nutrition Steps to Success
(check box on right if completed)
4a Pull
60s
4b Combination Exercises
45s
3a Bend
30s
Memb:
60s
Power Development
2 Power
Lbs
45s
Order
Re-test score:
60s
2-3
Resistance Training
Order
Day:
DAY
B
30s
Finisher
Regeneration
Notes
elitefts.com
RESULTS FITNESS
Client Name :
Phase 4- Transform
Client Name :
Phase 4- Transform
Day:
DAY
A
Order
RAMP
Ball SMR / Foam Roll
Hip Stretch / Mobilization
Date:
5-10
slow
Memb:
TYPE
Pattern
Order
Core Training
1 Dynamic/Integrated Stab
Order
Combination
60s
2 Combination
Resistance Training
Exercise
Order
Day:
DAY
B
Order
RAMP
Ball SMR / Foam Roll
Hip Stretch / Mobilization
Re-test score:
Date:
Nutrition Steps to Success
(check box on right if completed)
Nutrition Steps to Success
(check box on right if completed)
Date:
slow
Core Training
1 Basic/Static Stability
Combination
Pattern
Re-test score:
Date:
Nutrition Steps to Success
(check box on right if completed)
Nutrition Steps to Success
(check box on right if completed)
3b Push
3c Single Leg Stance
Resistance Training
Exercise
3a Squat
3-4
10
mod
3-4
10
mod
3b Pull
3-4
10
mod
3-4
10ea
mod
3c Lunge
3-4 10ea
mod
3d Pull
3-4
10
mod
3d Push
3-4
mod
3e Mobility/Stability
3-4
3e Mobility/Stability
3-4
90s
10
90s
4a Bend (EST)
1-2
4a Squat (EST)
1-2
4b Push (EST)
1-2
4b Pull (EST)
1-2
4c Locomotion
1-2
4c Locomotion
1-2
4d Pull (EST)
1-2
120s
4d Push (EST)
1-2
120s
mod
Regeneration
60s
10
Notes
Memb:
2 Combination
3a Bend
Lbs
Notes
Regeneration
Foam Roller Protocol
elitefts.com
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elitefts.com
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