Steady Strength ’19

Description

This program is done three times a week for four weeks.  It is a linear strength phase in which you gradually improve from week to week on four main exercises; Front Squat, Flat Bench, Deadlift, and Military Press.

 

Weeks 1-3

As the weeks progress, the repetitions drop on the four main exercises but the sets increase.  This allows you to gradually increase the weight (5-10 lbs.) from the previous week.  We call this, “beating your number.”  You will start each workout with a “ground mp” which is a series of exercises that will act as a dynamic warm-up/mobility session, priming your body to have a great workout.  You’ll also notice a series of exercises that are highlighted in green and have a dotted line above them.  These exercises are injury prevention type exercises; Batwings, Plate Pinchers, and Knee Up Toe Up will be done each of the three days you train and work areas pivotal in staying strong; posterior chain, grip, and core.  Lastly, with each day there is a circuit (also in green) to be completed, view these as a nice way to finish your lift with a mean pump!  Go from one exercise to the next continuously for three times.  Day one finishes with a shoulder circuit, day two triceps, and day three is biceps.

 

Testing Week

Week four is time to test, crank up some Too $hort, and get after it!  The rep scheme 5-4-2-1-1-1.  Start off by completing your best 5 rep weight from week one, then your best 4 rep from week two, and your best 2 rep from week three.  There are three sets of 1 rep left, you do not have to use all three.  Let’s say you go up 10 lbs. from your 2 rep and you feel like you have some more in the tank, then feel free to up the weight a bit and attempt another set of 1 rep.  Having said this, remember at no point should you sacrifice form to test higher, only move up in weight if you performed the previous set correctly and you felt solid doing so.

 

If you ever need assistance or have questions about Steady Strength, don’t hesitate to reach out and contact me.  Thanks for viewing, get after it, and create a great day!

 

Coach Thom

Create Greatness!

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