Goals: The strength work will use higher-volume sets at moderate loads to build muscular strength and endurance, as well as some higher intensity lifts for some of the classic lifts. The conditioning work will bias some aerobic endurance training using longer intervals and EMOM work.

Monday- Bench Press/Deadlift + Conditioning

Tuesday- Tempo Back Squats/Front Squats + Conditioning

Wednesday- Cleans +Conditioning

Thursday- Jerk + Conditioning

Friday- Squats + Conditioning

Saturday- Push Press+ Conditioning

 

Fitness Bench Cycle

3 x 5 Linear Progression

Start Light enough to add weight each week through the cycle.

Performance Bench Cycle

5/3/1

All percentages are based off a TRAINING MAX (aka TM), which is 90% of your 1RM. If you have a 3RM but not a 1RM then you can use this 1RM calculator on EXRX. So, if your 1RM is 200 lbs, you’ll base use the prescribed percentages off of 90% of that which would be 180 lbs. Each week, the last set of the day is a “rep-out” set, where you perform as many reps as you can (with good form) until 1 or 2 shy of failure. The goal is no failed reps so if you’re not 110% sure you’ll make the next rep then rack it!

Week 1 – 65% x 5, 75% x 5, 85% x 5+

Week 2 – 70% x 3, 80% x 3, 90% x 3+

Week 3 – 75% x 5, 85% x 3, 95% x1 +

*Add 10 lbs to your TM*

Week 4 – 65% x 5, 75% x 5, 85% x 5+

Week 5 – 70% x 3, 80% x 3, 90% x 3+

Week 6 – 75% x 5, 85% x 3, 95% x 1+

*Add 10 lbs to your TM*

Week 7 – 70% x 1 x 5 Paused (pause for a 3 count at the bottom and maintain tension)

Week 8 – Max Effort Week

 

Fitness and Performance Deadlift Cycle

Increasing loads through the 8-week cycle, warm up to one top set of:

1 – Heavy 8 (Start with the weight of about 65% of your 1RM of last cycle)

2 – Heavy 5

3 – Heavy 5

4 – Heavy 3

5 – Heavy 3

6 – Heavy 3

7 – Heavy 3

8 – 1-3RM test

 

Tempo Back Squats + Front Squats (41X1)

*2 sets of Back Squats, followed by one set of Front Squats

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

Start week 1 at a moderate load and aim to increase through the 8 weeks. The last few reps of each set should be tough but the goal is no misses. Be true to the tempo work. This may mean eating some humble pie, starting with light weights, and trusting that it doesn’t have to be “heavy” to be effective.

Clean + Jerk Cycle

The dedicated exposures to the Olympic lifts will be on Wednesdays(cleans) & Thursdays (jerks) . We’ll use Every Minute on the Minutes (complexes, multiple reps, touch-and-go reps), and on some days, just the Conditioning during this cycle to increase proficiency, strength, and stamina on the lifts.

Fitness Squat Cycle

Week 1 – 5-5-5

Week 2 – 85% (of last week’s heavy 5) for 3 sets of 5

Week 3 – 90% x 5 x 3

Week 4 – 95% x 5 x 3

Week 5 – 100% x 5 x 3

Week 6 – 105% x 5 x 3

Week 7 – 5-5-5

Week 8 – 1-1-1 or 3-3-3

Performance Squat Cycle

5/3/1

See Performance Bench Cycle.

Fitness and Performance Push Press

  • 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 moderate load and aim to increase it through the 8 weeks. The last few reps of each set should be tough, but the goal is no misses.