OK…here we go! This week launches our 3-month Strength Training Block. We’ll be improving force production capacity and muscular hypertrophy. There will also be upticks in connective tissue resiliency, bone density, and the whole swole and jacked presentation of yourself!
The training split we’ll be using this month is a classic. It’s push-legs-pull and it goes like this: Workout A is a pushing session, Workout B hammers legs, and Workout C is pulling. The goal in the week is to not miss getting 2 of each session in, and then using your off day whenever you need it. We can definitely jam on the details in the MasterClass and Forum. Lots to cover and do but we will start slowly and build momentum.
The nomenclature we are using for loading (weight or resistance) this week is super basic. It’s “light-medium-heavy” and it’s based on your perception of what your body can do with each exercise. Not a bad idea to err on the light side of things for the first week or two. The set and rep scheme for the primary is the same for each workout. You do 5 sets of 8 in each exercise. First set is light. Second set is medium. Last 3 “working sets” are heavy. That’s it.
Also, you can finish each workout with some free choice stretching, heat or cold exposure, or anything else you prefer…but that is definitely optional.
Week of 2023-01-30 (week 1 of month 1: Strength Block)
| WOW | PREP | PRIMARY | ACCESSORY | TIPS |
| A X2 Push | Tubing Chest Press x 30 Trunk Twist x 30 | Bench Press Overhead Press Pressdown | Jog 10-30 min. Zone 1-2 easy/steady | Kill! |
| B X2 Legs | Med Ball Front Squat x 15 Bridge x 15(feet on ball) | Back Squat Step Up (uni) Calf Raise (uni) | HIT Circuit 30”on/30”off 2-4 rounds Low Box Jump MB Slam Reversing Split Jump MB Situp | Smash! |
| C X2 Pull | Low Impact Cardio Bike, row, etc. 10 minutes Zone 1-2 easy/steady | Assisted Pullups Deadlift KB Swing | Iso BW Rows 3 x 30” With breathwork Drop Set Curls H-M-L 10 each No rest | Pump! |
Workout A Breakdown: This is classic. Do a few moves with the tubing to get primed. Flat bench press can be with dumbbells or barbell and you can use a cooler if you don’t have a bench. Then sit on it for the OHP. The pressdowns can be via cable if you have it but otherwise just loop an elastic band or tube over your pullup bar. The cardio finisher is low intensity and you can keep it very brief or moderate depending on your preference.
Workout B Breakdown: Let’s talk about those med ball warmups. For front squats just hold the ball in front of your chest. Gradually build depth through the set. Don’t force it. Then lay on your back and put both feet on the ball (stability challenge). Lift hips up and pause, lower slowly. Nice. For back squats use a barbell or sandbag across the top of the shoulder blades. Step ups use a bench or box from 12-18 inches in height, and hold DB’s at your side. Do all reps on one leg then all on the other. For calf raises, use a step or bottom stair and hold onto something for balance. One leg a time through full range of motion, holding a DB or KB on the same side. For the hit circuit, use a low box (or even just a board), jump up and on but step back and off (no jumpy backy). Slams are as per usual. Reversing split jumps are bodyweight using a staggered lunge stance. Jump in the air, switch the legs, land it, and spring back up. MB situps are any way you want to slice and dice it.
Workout C Breakdown: If you don’t have a low impact cardio machine, you can always just walk. Use a band or chair for assisted pullups as needed. Deadlifts are where you really, really want to make sure you’ve got some heavy loads. Hex bar, straight bar, heavy dumbbells or kettlebells that approach your bodyweight are necessary for this to work. If you don’t have that load there are two options. One is to use a very heavy resistance band and step on it. The other is to load up 5 gallon buckets with sand, dirt, rocks, or gravel (probably not dogshit because it’s not heavy enough) and stand on cinder blocks to get full range of motion. I’ve been preaching this setup for weeks. You simply won’t get the anabolic stimulus if you go with some light, cheesy, flufferduffer setup. Make your Daddy proud. Swings are basic. Then use a suspension trainer or bar setup to pull yourself into the midpoint of a row. Focus and hold it for 30 seconds…three times but with these three challenges for each of the 3 rounds. First time, hold your breath for 30 seconds before you start, then breathe normally. Second time, hold your breath during your 30 second iso hold. Third time, breathe normally during your iso, then hold your breath for 30 seconds afterwards. This helps your CO2 tolerance. Finally, bang 10 curls with cheat technique if you need to using a heavy weight. No rest. Grab mediums and do it again. Finish with a light finale. If you don’t have a rack of bells, or the ability to strip plates off a bar, you can use different tension (based on how you step on it) with tubing…or even put a band around a broomstick. #thereisalwaysawaybutyouhavetoworktofindit!
We’ll continue to use major patterns and principles in the MasterClasses. The sessions will be complementary to the programming so if you grab an MC you are good for the day. I’ll be doing some teaching on the advanced concepts which can help you take this stuff beyond your wildest dreams.
| MASTERCLASS | DAY AND TIME | MEETING INFO |
| Training and Refining Movement | SATURDAY 9:00am-10:00am MST | Join the MasterClass |
This is going to be a great block. Let’s keep it safe, fun, and effective!