Strength training program

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Strength training program

Post by iceman on 3/7/2013, 2:21 pm

There use to be a strength training program in the resources section but I don't see it in the new format. Can you make it available again?

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Re: Strength training program

Post by Colin on 3/7/2013, 4:03 pm

Not a huge fan of this general template for everyone, and I think you may want to adjust the volume, %s, and exercises as needed to take into consideration what other things you are doing in your training outside of it. So look at it as a general idea of progression for a beginner/intermediate athlete.

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These days can be spread out throughout the week however you see fit. However, do not do more than 3 in one week. And do not do two strength sessions on back to back days.

If you are following this program 3 days per week, on days in group classes where we are doing a heavy lift...do NOT go heavy. Instead, explain to the insutror that you are following this strength program in Open Gym and go lighter with the weights focusing on perfect technique.

Eat lots of food with this strength work. It will not work, if you are not getting sufficient calories/protein.

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Day 1
A. Back Squat @ ~60% 1RM; 5 reps x 5 sets; rest 3-4 min
B. Shoulder Press @ ~65% 1RM; 5 reps x 5 sets; rest 3-4 min
C. Deadlift @ ~65% 1RM; 5 reps x 1 set

Day 2
A. Back Squat (5lbs heavier than day 1); 5 reps x 5 sets; rest 3-4 min
B. Close Grip Bench Press @ 65% 1RM; 5 reps x 5 sets; rest 3-4 min
C1. DB Weighted Back Extensions; 6-8 reps x 3 sets; rest 1 min
C2. Strict Pull-ups; amrap x 3 sets; rest 1 min
(perform 3 negatives or 3 weighted negatives if you don't have any strict pullups)

Day 3
A. Back Squat (5lbs heavier than day 2); 5 reps x 5 sets; rest 3-4 min
B. Shoulder Press (5lbs heavier than day 1); 5 reps x 5 sets; rest 3-4 min
C. Power Cleans @ ~65% 1RM; 5 reps x 3 sets; rest 3-4 min

Day 4
A. Back Squat (5lbs heavier than day 3); 5 reps x 5 sets; rest 3-4 min
B. Close Grip Bench Press (5-10lbs heavier than Day 2); 5 reps x 5 sets; rest 3-4 min
C1. DB Weighted Back Extensions; 8-10 reps x 3 sets; rest 1 min
C2. Strict Pull-ups; amrap x 3 sets; rest 1 min
(perform 3 negatives or 3 weighted negatives if you don't have any strict pullups)

Day 5
A. Back Squat (5lbs heavier than day 4); 5 reps x 5 sets; rest 3-4 min
B. Shoulder Press (2-5lbs heavier than day 3); 5 reps x 5 sets; rest 3-4 min
C. Deadlifts (5-10lbs heavier than Day 1); 5 reps x 1 set

Day 6
A. Back Squat (2-5lbs heavier than day 5); 5 reps x 5 sets; rest 3-4 min
B. Close Grip Bench Press (2-5lbs heavier than Day 4); 5 reps x 5 sets; rest 3-4 min
C1. DB Weighted Back Extensions; 8-10 reps x 3 sets; rest 1 min
C2. Strict Pull-ups*; amrap x 3 sets; rest 1 min
(perform 3 negatives or 3 weighted negatives if you don't have any strict pullups) (perform weighted sets if you have more than 10 reps)

Day 7
A. Back Squat (2-5lbs heavier than day 6); 5 reps x 5 sets; rest 3-4 min
B. Shoulder Press (2-5lbs heavier than day 5); 5 reps x 5 sets; rest 3-4 min
C. Power Cleans (5-10lbs heavier than day 3); 5 reps x 3 sets; rest 3-4 min

Day 8
A. Back Squat (2-5lbs heavier than day 7); 5 reps x 5 sets; rest 3-4 min
B. Close Grip Bench Press (2-5lbs heavier than Day 6); 5 reps x 5 sets; rest 3-4 min
C1. DB Weighted Back Extensions; 10-12 reps x 3 sets; rest 1 min
C2. Strict Pull-ups*; amrap x 3 sets; rest 1 min
(perform 3 negatives or 3 weighted negatives if you don't have any strict pullups) (perform weighted sets if you have more than 10 reps)

Day 9
A. Back Squat (2-5lbs heavier than day 8 ); 5 reps x 5 sets; rest 3-4 min
B. Shoulder Press (2-5lbs heavier than day 7); 5 reps x 5 sets; rest 3-4 min
C. Deadlifts (5-10lbs heavier than Day 5); 5 reps x 1 set

Day 10
A. Back Squat (2-5lbs heavier than day 9); 5 reps x 5 sets; rest 3-4 min
B. Close Grip Bench Press (2-5lbs heavier than Day 8 ); 5 reps x 5 sets; rest 3-4 min
C1. DB Weighted Back Extensions; 10-12 reps x 4 sets; rest 1 min
C2. Strict Chin-ups*; amrap x 4 sets; rest 1 min
(perform 3 negatives or 3 weighted negatives if you don't have any strict pullups) (chin ups are reverse grip pull-ups)

Day 11
A. Back Squat (2-5lbs heavier than day 10); 5 reps x 5 sets; rest 3-4 min
B. Shoulder Press (2-5lbs heavier than day 9); 5 reps x 5 sets; rest 3-4 min
C. Power Cleans (5-10lbs heavier than day 7); 5 reps x 3 sets; rest 3-4 min

Day 12
A. Back Squat (2-5lbs heavier than day 11); 5 reps x 5 sets; rest 3-4 min
B. Close Grip Bench Press (2-5lbs heavier than Day 10); 5 reps x 5 sets; rest 3-4 min
C1. DB Weighted Back Extensions; 10-12 reps x 5 sets; rest 1 min
C2. Strict Chin-ups*; amrap x 5 sets; rest 1 min
(perform 3 negatives or 3 weighted negatives if you don't have any strict pullups) (chin ups are reverse grip pull-ups
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Re: Strength training program

Post by iceman on 3/7/2013, 4:55 pm

Well, now I'm thinking I shouldn't do it. :-D

I was thinking of it as a way of "getting back in the swing of things" so to speak...and then working through some of your previous programming for me and then seeing you about adding programming again when I can make the most use of it.

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Liked this one

Post by BZ on 3/25/2013, 1:33 pm

I did this one over the summer just one day a week and it made a difference - especially in my squats. I was just thinking that I might start it up again. Maybe after the challenge is finished because I'm having trouble squeezing in the extra day as it is now.

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Re: Strength training program

Post by megholliday on 3/25/2013, 7:00 pm

just be aware, barb, rerunning an identical cycle, your body may have adapted to it and your gains could be a lot less, or nothing at all. every now and then colin puts me through a cycle that i LOVE and i wanna do it again... and again... but he advises against it.
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