Here is a brief overview of what the next 8 weeks of training will look like. This will take us up to just before Christmas, we will have a few weeks of less progressive training and start a new cycle come January. Like always if you have any questions please don’t hesitate to ask!

 

Mondays- Back Squat

Tuesday- Back Rack Reverse Lunges

Wednesday- Tempo Press + Tempo Deadlift Superset

Thursday- Heavy Carries

Friday- Gymnastic/Bodyweight Skill+ Strength Work

Saturday- DB Bench Press + Bent Row Superset

Note: Each training day will be couple with either not for time assistance work or conditioning pieces.

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Back Squat

Fitness

3 x 5 Linear Progression

Start light enough to add weight throughout the cycle.

Performance

Weeks 1-2: 3 x 8

Weeks 3-4: 3 x 6

Weeks 5-6: 3 x 4

Weeks 7-8: 3 x 2

Use the previous cycle’s numbers to inform a smart starting place for the 3 x 8s.

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Back Rack Reverse Lunges

  • Week 1: 3 x 12
  • Week 2: 3 x 10
  • Week 3: 3 x 8
  • Week 4: 3 x 6
  • Week 5: 3 x 6 (Back off week; use the same load as week 1)
  • Week 6: 3 x 8 (Heavier than week 3)
  • Week 7: 3 x 6
  • Week 8: 3 x 4

Start week 1 at a light-moderate load and aim to increase through the 8 weeks.

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TEMPO PRESS (31X1) + TEMPO DEADLIFT* (31X1) SUPERSET

Warm up and then perform a set of Presses followed by a set of Deadlifts. Repeat for 3 work sets of each, resting about a minute between movements. Use a 31×1 tempo for both movements.

Weeks 1-4: 3 x 8

Week 5: De-load 8RM

Weeks 6-8: 4 x 6

*Deadlift will alternate week to week between Sumo and Stiff-Legged.

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Gymnastic Skill+Strength Work

Will included things such as handstands, rope climbs, Bar/Ring complexes, as well as bodyweight strength circuits.

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DB Bench Press Cycle

Fitness

3×5 Linear Progression

Start light enough to add weight throughout the cycle.

Performance

Weeks 1-2: 3 x 12

Weeks 3-4: 3 x 10

Weeks 5-6: 3 x 8

Weeks 7-8: 3 x 6

Barbell Bent-Over Row Cycle

Fitness

3 x 8 Linear Progression

Start light and perform the reps with perfect strict form.

Performance

Weeks 1-2: 3 x 12

Weeks 3-4: 3 x 10

Weeks 5-6: 3 x 8

Weeks 7-8: 3 x 6