Thursday, June 8, 2017

Strength program mods


If you know the movements well and are ready to commit to eight weeks of work, you're welcome to join the strength program. But what if you can't commit to the standard 4-days-a-week schedule? I have an official 2-day and 3-day modification you can make. You won't get the total volume as the full 4-day program, but you will never miss out on the important core strength movements.

Our program follows the same template every day:

  • We start with the Olympic lifts for our warm up and power work. While you're fresh, you can do the explosive movements - I've noticed some great skill development in the quick lifts since we hit them every day.
  • Then we focus on a single heavy barbell movement which is the core of the strength program - press, squat, bench press, and deadlift. We never want you to miss this work.
  • Then we do a lighter (usually) barbell lift that compliments the heavy work.
  • We finish the day with body-building style lighter-weight accessory work. We'll be experimenting with lots of new things here including some more challenging kettlebell complexes (you can thank Isabella for that).
If you can do 4 days a week, just go in order and you'll get all the volume - that's my favorite option.

If you can only do 3 days, then I want you to merge days 1 & 3 (press and bench press days). You'll skip the lighter barbell complement and do the heavy bench press.

If you can only do 2 days, then I want you to merge days 1 & 2 and days 3 & 4. That is, skip all of the lighter compliments and do heavy press and squat on one day and heavy bench press and deadlift on the other day.

For both of the modification options, you're going to give up the lighter complimentary barbell work so that you don't miss the important heavy stuff. Over the course of the week, you'll never miss any of the core strength lifts. It's the best we can do, you'll be missing out on 4-days a week practice on the Olympic lifts and the extra mass-building volume of the body-building work, but you'll keep building strength.



Warm-up

row 500 / run 400
crawling lunge
10 KB swings or snatches
double KB overhead lunge
10 TGUs or windmills
10 goblet squats
5 pull-ups or push-ups or dips

Strength

front squat 8-8-3x8

Accessory/Skill

2 TGUs between strength sets

Group Workout

Tabata burpees
rest 5:00
Tabata KB swings



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