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Message
Health and Fitness Board Strength and Conditioning program
Posted on 1/10/20 at 4:56 pm
Posted on 1/10/20 at 4:56 pm
I'm going to be building a program using the plethora of resources I have available. Due to work travel, the holidays and a new baby ive been able to work out twice in the last month.
So I wanted to put back down the foundation to start 2020 right. If anyone would like to do this I will post each weeks workouts Sunday night or Monday morning. I do a lot of my own programming so i won't just be throwing shite at the wall. This won't be for novice lifters if you don't have any experience with Olympic lifts and the big 3. Also any accessory work will be at your own discretion as I won’t know your imbalances.
Monday, Wednesday and Friday will be strength days primarily focused on power/explosives or raw strength.
Tuesday and Thursdays will be the conditioning piece. Mostly interval training, sprints, row machine and assault bike(if available) work. Or AMRAP/EMOM/HIIT type workouts with dumbbells and kettle bells. Also just general body weight stuff.
Saturday will usually be an on your own type day. Can be going on a long slow run, hiking, biking, ruck march, swimming but you can pick. Something to get you out the gym.
Sundays are rest days.
Some workouts will say use a plate career or weight vest if you have one
This will be very home gym friendly, but if you have access to a gym with lifting platforms and power racks you should be fine.
I'll be starting on the 20th
So I wanted to put back down the foundation to start 2020 right. If anyone would like to do this I will post each weeks workouts Sunday night or Monday morning. I do a lot of my own programming so i won't just be throwing shite at the wall. This won't be for novice lifters if you don't have any experience with Olympic lifts and the big 3. Also any accessory work will be at your own discretion as I won’t know your imbalances.
Monday, Wednesday and Friday will be strength days primarily focused on power/explosives or raw strength.
Tuesday and Thursdays will be the conditioning piece. Mostly interval training, sprints, row machine and assault bike(if available) work. Or AMRAP/EMOM/HIIT type workouts with dumbbells and kettle bells. Also just general body weight stuff.
Saturday will usually be an on your own type day. Can be going on a long slow run, hiking, biking, ruck march, swimming but you can pick. Something to get you out the gym.
Sundays are rest days.
Some workouts will say use a plate career or weight vest if you have one
This will be very home gym friendly, but if you have access to a gym with lifting platforms and power racks you should be fine.
I'll be starting on the 20th
This post was edited on 1/23/20 at 1:20 pm
6
Posted on 1/10/20 at 8:20 pm to StraightCashHomey21
Posted on 1/11/20 at 12:53 pm to StraightCashHomey21
Sounds like a good resource for everyone here
Posted on 1/11/20 at 1:26 pm to StraightCashHomey21
quote:
I'll be starting on the 20th
Wise start date. I'll follow.
Posted on 1/13/20 at 8:37 am to StraightCashHomey21
Will follow.
Posted on 1/14/20 at 2:36 pm to StraightCashHomey21
Sounds good.
Posted on 1/16/20 at 1:30 pm to StraightCashHomey21
Following
Posted on 1/16/20 at 1:55 pm to h0ll@yaboy
quote:
h0ll@yaboy
Member since 2013
2 posts
Wut?
Posted on 1/16/20 at 5:08 pm to Bonkers119
Wow impressive
Posted on 1/17/20 at 11:08 am to burgeman
Week one
Monday
Power Clean
10 x 1 @65% 30s rest
Front Squat
1 x 6 @50% 30s rest
2 x 4 @55%
2 x 3 @60%
2 x 2 @70%
Strict Press
1 x 6 @50% 30s rest
2 x 5 @55%
2 x 3 @65%
2 x 2 @70%
Tuesday
Sprints
4 x 400 meters rest as needed
4 x 200 meters rest as needed
4 x 100 meters rest as needed
20 RDS: 30s on/30s off Assault Bike Sprints (should be as consistent
as possible all the way through, 80+% effort)
Wednesday
Good Mornings
5 x 6 (empty bar) 30 sec rest
Snatch
2 x 3 @50% 45s rest
2 x 3 @60%
2 x 2 @65%
3 x 2 @70%
Snatch Pull
2 x 3 @60% 45s rest
1 x 3 @70%
2 x 3 @75%
3 x 2 @80%
Back Squat
2 x 3 @60% 60s rest
1 x 3 @70%
2 x 3 @80%
3 x 2 @85%
Thursday
On the every 6th min for 4 RDS: 800m Run (75-80% effort)
AMRAP- 15 MINUTES
5 Pull ups
10 Pushups
15 Squats
30 double unders
Friday
Hang Snatch
3 x (2+2) @50% 45s rest
3 x (2+2) @55%
2 x (1+2) @60%
3 x (1+1) @65%
Hang Clean + Jerk
2 x (2+2) @60% 45s rest
1 x (1+2) @70%
2 x (1+2) @75%
3 x (1+1) @>75%
Bench Press
5 x 5 @ 65% 90s rest
Bent over barbell row
5 x 8-10 @ 60% 90s rest
Monday
Power Clean
10 x 1 @65% 30s rest
Front Squat
1 x 6 @50% 30s rest
2 x 4 @55%
2 x 3 @60%
2 x 2 @70%
Strict Press
1 x 6 @50% 30s rest
2 x 5 @55%
2 x 3 @65%
2 x 2 @70%
Tuesday
Sprints
4 x 400 meters rest as needed
4 x 200 meters rest as needed
4 x 100 meters rest as needed
20 RDS: 30s on/30s off Assault Bike Sprints (should be as consistent
as possible all the way through, 80+% effort)
Wednesday
Good Mornings
5 x 6 (empty bar) 30 sec rest
Snatch
2 x 3 @50% 45s rest
2 x 3 @60%
2 x 2 @65%
3 x 2 @70%
Snatch Pull
2 x 3 @60% 45s rest
1 x 3 @70%
2 x 3 @75%
3 x 2 @80%
Back Squat
2 x 3 @60% 60s rest
1 x 3 @70%
2 x 3 @80%
3 x 2 @85%
Thursday
On the every 6th min for 4 RDS: 800m Run (75-80% effort)
AMRAP- 15 MINUTES
5 Pull ups
10 Pushups
15 Squats
30 double unders
Friday
Hang Snatch
3 x (2+2) @50% 45s rest
3 x (2+2) @55%
2 x (1+2) @60%
3 x (1+1) @65%
Hang Clean + Jerk
2 x (2+2) @60% 45s rest
1 x (1+2) @70%
2 x (1+2) @75%
3 x (1+1) @>75%
Bench Press
5 x 5 @ 65% 90s rest
Bent over barbell row
5 x 8-10 @ 60% 90s rest
This post was edited on 1/17/20 at 11:33 am
Posted on 1/20/20 at 12:40 pm to StraightCashHomey21
Day one week one lets fricking go
Ill be running RP diet strength cycle for the first six weeks of the program.
Ill be running RP diet strength cycle for the first six weeks of the program.
Posted on 1/23/20 at 1:19 pm to StraightCashHomey21
Week 2
Monday
GHR
4 x 5 - 45s rest
Power Snatch
3 x 3 @50% 45s rest
3 x 2 @55%
2 x 2 @60%
3 x 2 @65%
Split Squat
1 x 6 @EMPTYBAR 45s rest
2 x 5
2 x 3
2 x 2
Tuesday
On every third min for 6 rounds 200 meter sprint
25 min AMRAP
250 meter row
10 alternating KB snatches
15 push ups
20 alternating jumping lunges
Wednesday
Back Extension
5 x 6 (empty bar) 30 sec rest
Clean + FS
2 x (2+2) @50% 60s rest
2 x (2+2) @60%
2 x (1+2) @65%
3 x (1+1) @70%
Clean Pull
1 x 3 @60% 45s rest
1 x 3 @70%
2 x 3 @75%
3 x 2 @80%
Dead Lift
2 x 4 @60% 60s rest
1 x 3 @70%
2 x 3 @80%
3 x 2 @85%
Thursday
EMOM 10 rounds
8 alternating dumbbell snatches
3 pull ups
20 min AMRAP
5 bench press at a weight you can move explosively
10 bent over dumbbell rows
50 double unders
on every 4th min 10 cals on the assault bike (if no assault bike sprint 100 meters)
Friday
Good Morning
3 x 8 - 30s rest
Hang Snatch
3 x 2 @50% 45s rest
3 x 2 @60%
2 x 2 @70%
Clean + Jerk
2 x (2+2) @50% 45s rest
1 x (1+2) @60%
2 x (1+2) @70%
3 x (1+1) @80%
Monday
GHR
4 x 5 - 45s rest
Power Snatch
3 x 3 @50% 45s rest
3 x 2 @55%
2 x 2 @60%
3 x 2 @65%
Split Squat
1 x 6 @EMPTYBAR 45s rest
2 x 5
2 x 3
2 x 2
Tuesday
On every third min for 6 rounds 200 meter sprint
25 min AMRAP
250 meter row
10 alternating KB snatches
15 push ups
20 alternating jumping lunges
Wednesday
Back Extension
5 x 6 (empty bar) 30 sec rest
Clean + FS
2 x (2+2) @50% 60s rest
2 x (2+2) @60%
2 x (1+2) @65%
3 x (1+1) @70%
Clean Pull
1 x 3 @60% 45s rest
1 x 3 @70%
2 x 3 @75%
3 x 2 @80%
Dead Lift
2 x 4 @60% 60s rest
1 x 3 @70%
2 x 3 @80%
3 x 2 @85%
Thursday
EMOM 10 rounds
8 alternating dumbbell snatches
3 pull ups
20 min AMRAP
5 bench press at a weight you can move explosively
10 bent over dumbbell rows
50 double unders
on every 4th min 10 cals on the assault bike (if no assault bike sprint 100 meters)
Friday
Good Morning
3 x 8 - 30s rest
Hang Snatch
3 x 2 @50% 45s rest
3 x 2 @60%
2 x 2 @70%
Clean + Jerk
2 x (2+2) @50% 45s rest
1 x (1+2) @60%
2 x (1+2) @70%
3 x (1+1) @80%
Posted on 1/23/20 at 5:27 pm to StraightCashHomey21
You are lacking in chest and push in general
This post was edited on 1/23/20 at 5:28 pm
Posted on 1/23/20 at 5:34 pm to Hu_Flung_Pu
Bench once a week with a mix of overhead press or jerks should be fine
That’s why i said accessory work is at your own discretion
That’s why i said accessory work is at your own discretion
Posted on 1/24/20 at 8:23 am to StraightCashHomey21
Bench is typically twice a week in a strength program. This is more of a weightlifting program.
This post was edited on 1/24/20 at 8:25 am
Posted on 1/24/20 at 11:30 am to Hu_Flung_Pu
quote:
Bench is typically twice a week in a strength program. This is more of a weightlifting program.
Depends on if it's a strength or powerlifting programming. Personally I like the way wendler lays out the building the monolith template were you are hitting press and squat twice weekly and bench/deads only once.
In my experience most people are extremely week in the vertical plane. Both pulling and pushing so I like to see more vertical than horizontal plane movements with lots of facepulls/band pull aparts for shoulder health.
I actually prefer that bench not be programmed at all and use weighted dips instead, again due to overall weakness of the Gen pop- in the vertical plane.
Posted on 1/24/20 at 11:57 am to lsu777
In my experience, OHP never needed to be programmed as my shoulders got super strong from benching. I didn’t lift OHP at all for 2 years and started off with a 235 max and felt I didn’t want to go any further as I was training for a powerlifting comp.
OHP is about bracing same as benching. It’s becoming a fad to do OHP over bench just like bench took over OHP.
When I think of strength programs, I think of functional athletes. Vertical strength won’t be as beneficial as horizontal. In football, I’d rather the bracing abilities in lats and chest over whatever OHP would do.
Sport specific like weightlifting? No chest is needed.
This is a weightlifting program with a sprinkle of chest to appease the general strength.
I wouldn’t tell a novice to do dips at all until they’ve mastered bracing with lats. That’s a torn shoulder and hurt elbows waiting to happen.
OHP is about bracing same as benching. It’s becoming a fad to do OHP over bench just like bench took over OHP.
When I think of strength programs, I think of functional athletes. Vertical strength won’t be as beneficial as horizontal. In football, I’d rather the bracing abilities in lats and chest over whatever OHP would do.
Sport specific like weightlifting? No chest is needed.
This is a weightlifting program with a sprinkle of chest to appease the general strength.
I wouldn’t tell a novice to do dips at all until they’ve mastered bracing with lats. That’s a torn shoulder and hurt elbows waiting to happen.
This post was edited on 1/24/20 at 11:59 am
Posted on 1/24/20 at 12:08 pm to Hu_Flung_Pu
quote:
This is a weightlifting program with a sprinkle of chest to appease the general strength.
Not really, you realize wendler and a couple other high level coaches hold the same opinion as me right? Even good ole bill starr believed press was better for football than bench. Hatch, moffit and many others program much more vertical lifting than horizontal.
And most people do not get the results you did from just doing bench press.
And it's not really a weightlifting program at all imo. He does say accessory lifting is up to the lifter.
And I mentioned on dips, if the person has the ability to. And the op never said this was for football or sport specific, in fact said it was more for general people. But in general football specific programs are more velocity based, which means more vertical or near vertical loading.
For general aesthetics like more people are looking for, press is a much better option.
We will have to just agree to disagree on bench vs press.
This is more CrossFit based but more intellectually programmed.
Still love you hfp and still jelly of your DC training gains.
Posted on 1/24/20 at 12:19 pm to lsu777
Lol it’s no problem. I don’t hate. I just have my opinions that have worked out for me and it could just be that I’m an anomaly and don’t represent the gen pop.
I just notice continually that many people’s problems are not the program but the teaching of the importance of bracing. I can go on forever about this but my initial thought was a little biased as I prefer the heaviest bang for buck in the compounds and OHP essentially was a sub maximal press similar to how a clean is a sub max deadlift.
And I admit I forgot that the intended program was not for beginners. I love weighted dips and I wholeheartedly agree they can sub for bench btw. It is one of my favorites.
I just notice continually that many people’s problems are not the program but the teaching of the importance of bracing. I can go on forever about this but my initial thought was a little biased as I prefer the heaviest bang for buck in the compounds and OHP essentially was a sub maximal press similar to how a clean is a sub max deadlift.
And I admit I forgot that the intended program was not for beginners. I love weighted dips and I wholeheartedly agree they can sub for bench btw. It is one of my favorites.
This post was edited on 1/24/20 at 12:22 pm
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