Simple Things: Building Strength pt 2

I try my best to keep things simple, coherent, and concise.  I really do.  But sometimes I have to spend a bit more time explaining details, because it is my experience that the big picture is clearer when you know the details. Why?  How?  How much?  How often?  When?  That said, I'm going to do my best to answer all these questions as briefly and completely as possible.

This training plan is a straight forward, tremendously effective way to build strength.  You will gain muscle, but that is an effect, not the goal.  The goal is to get as strong as possible in a handful of movements that cover the majority of the primary movers in your body.  We will supplement the strength work with body-weight movements to ensure you build mobility and endurance along the way.  For the next 6 months, we'll be focusing on pouring the foundation, framing the house, making a structure which is strong and will last for decades.  Follow this process and you'll uncover and address weak links, and build a foundation that in and of itself is better than most people can hope for - a foundation upon which you can add finishing touches as you see fit.


The principles:

You are going to use some of what I've found to be the most effective means of making long-term progress.  This is no 60-day radical transformation bullshit!  This is how you will make consistent gains for as long as possible - avoiding injury and burn-out.  To that end, we'll be using the following methods to ensure conservative progress:

• Focus on movement patterns over muscle groups
• horizontal push & horizontal pull
• vertical push & vertical pull
• rotational abdominals
• frontal abdominals
• knee (quad) dominant legs movement
• hip (glute / ham) dominant leg movement
• Linear progression starting from 50% 1 rep max (1RM)
• Ladders for stubborn / weaker movements
•  A healthy dose of body-weight work for mobility and endurance

Schedule:

You will cycle through 4 different training sessions, A1, B1, A2, and B2.  You will train 3 days per week.  Mon, Wed, Fri is the classic and works fine, but it can be any 3 days.  Ideally, take 1 day off between sessions, but it is always better to skip a rest day than a training day when your schedule gets crazy.  Here is how the ideal schedule looks over a 12 week period.

Week	Mon	Wed	Fri
Week 1, 5, 9	A1	B1	A2
Week 2, 6, 10	B2	A1	B1
Week 3, 7, 11	A2	B2	A1
Week 4, 8, 12	B1	A2	B2

Know Your Numbers

Before you start this plan, you need to get 1 rep maxes for the following movements:

1. bench press
2. overhead press
3. conventional deadlift
4. sumo deadlift
5. front squat
6. back squat

Take as much as 2 weeks to find your 1RMs.  Make sure you only count what you can do with damn near perfect form.  Starting too heavy is a sure-fire way to halt progress before it even begins. 


Session Specifics:

A1:  Rotational Abs, Horizontal, and Knee dominant

1. Cardio warm-up:  anything you want for 5-10 mins.  I suggest jump rope
2. Rotational abs work:  2 x 10.  Change movements every 8 weeks.  Start with Russian twists.  Add weight or reps every other session
3. Horizontal Strength superset:  Linear Progression.  This is where it gets a little technical
   a. Bench press: 3 x 5
   Set 1:  50%1RM x 5
   Set 2:  50% +5lbs x 5
   Set 3:  50% +10lbs x max reps
   At each subsequent session, you'll start with the weight you used in set 2 of the previous workout.
   
   b. Bent row:  3 x 5
   Set 1:  For bent row, start with a weight you can handle for 15 reps, but do it for 5.
   Set 2: +5lbs x 5
   Set 3: +10lbs x max reps
   At each subsequent session, you'll start with the weight you used in set 2 of the previous workout.
4. Vertical Size / Endurance superset:
   Because 90% of all people are weaker vertically than horizontally, we'll start with weighted movements.  Once you feel ready, progress to body-weight movements.
   a. Vertical Push:  4 x 10.  Chose any single movement from "Vertical Push Options" below.  Change movement every 4 weeks
   
   b. Vertical Pull:  4 x 10.  Chose any single movement from "Vertical Push Options" below.  Change movement every 4 weeks
5. Back squat:  Linear Progression.
   Set 1:  50%1RM x 5
   Set 2:  50% +10lbs x 5
   Set 3:  50% +20lbs x max reps
   At each subsequent session, you'll start with the weight you used in set 2 of the previous workout.
   
6. Quad endurance work:
   50 total reps.  Chose any single movement from "Quad Options"below.  When you can get all 50 reps in 2 sets, add 25 reps to your total reps target, or progress to next hardest movement in "Quad Options" below.

B1:  Frontal Abs, Horizontal, and Knee dominant

1. Cardio warm-up:  anything you want for 5-10 mins.  I suggest stationary cycle or rowing
2. Frontal abs work:  2 x 10.  Change movements every 8 weeks.  Start with Leg Raise off Bench.  Add reps every session
3. Vertical Strength superset:  Ladders
   a. Chin-up or Pullup Ladders
   I'm going to assume you can do 4 reps.  Start with what you find easiest; chin-ups for mosty people.  You'll start with 3 ladders at 3 rungs (i.e. 3 x 1-2-3).  Add one more ladder at each session until you arrive at 5 ladders at 3 rungs (5 x 1-2-3).  You'll progress slowly till you can hit 5 x 1-2-3-4.  After that, you'll spend even more time progressing to 5 x 1-2-3-4-5.  Then, add weight and start over at 5 x 1-2-3
   
   b. Overhead Press Ladders
   Start with 75% of your 1RM for 3 x 1-2-3.  Stay with that weight as long as it takes to build up to 5 x 1-2-3-4-5.  When you reach 5 x 1-2-3-4-5, add 10lbs and start over at 5 x 1-2-3.
4. Horizontal push / pull superset:
   a. Horizontal Pull:  50 total reps.  When you can get all 50 reps in 2 sets, add 25 reps to your total reps target, or progress to next hardest movement in "Horizontal Push Options" below.
   
   b. Horizontal Push:  50 total reps.  When you can get all 50 reps in 2 sets, add 25 reps to your total reps target, or progress to next hardest movement in "Horizontal Push Options" below.
5. Sumo Deadlift:  Linear Progression.
   Set 1:  50%1RM x 5
   Set 2:  50% +10lbs x 5
   Set 3:  50% +20lbs x max reps
   At each subsequent session, you'll start with the weight you used in set 2 of the previous workout.
6. Kettlebell, dumbbell, or t-bell swings:  50 reps total.  Choose a weight that is heavy and requires at least 5 sets to get all 50 reps.  When you can get 50 reps in 2 sets, add weight.  If you have limited equipment and can't add weight, add another 25 to your total rep target.

A2:  Rotational Abs, Horizontal, and Knee dominant

1. Cardio warm-up:  anything you want for 5-10 mins.  I suggest jump rope
2. Rotational abs work:  2 x 10.  change movements every 4 weeks.  Start with Wood choppers.  Add weight or reps every other session
3. Horizontal Strength superset:  Most people are able to progress in upper body strength faster than lower body.  So you will use the same exercises as on A1.  Use the same weight as you did for A1, but try to get more reps on set 3 than you did the last time.
   a. Bench press: 3 x 5
   Set 1:  50%1RM x 5
   Set 2:  50% +5lbs x 5
   Set 3:  50% +10lbs x max reps
   At each subsequent session, you'll start with the weight you used in set 2 of the previous workout.
   
   b. Bent row:  3 x 5
   Set 1:  For bent row, start with a weight you can handle for 15 reps, but do it for 5.
   Set 2: +5lbs x 5
   Set 3: +10lbs x max reps
   At each subsequent session, you'll start with the weight you used in set 2 of the previous workout.
4. Vertical Size / Endurance superset:
   a. Vertical Push:  Same movement and sets x reps scheme as A1
   
   b. Vertical Pull:  Same movement and sets x reps scheme as A1
5. Front squat:  Linear Progression.
   Set 1:  50%1RM x 5
   Set 2:  50% +10lbs x 5
   Set 3:  50% +20lbs x max reps
   At each subsequent session, you'll start with the weight you used in set 2 of the previous workout.
   
6. Quad endurance work:
   Same movement and rep target as A1.

B2:  Frontal Abs, Horizontal, and Knee dominant

1. Cardio warm-up:  anything you want for 5-10 mins.  I suggest stationary cycle or rowing
2. Frontal abs work:  2 x 10.  Change movements every 8 weeks.  Start with Decline situps.  Add reps every session
3. Vertical Strength superset:  Linear Progression
   a. Neutral grip pulldown: 3 x 5
   Set 1:  For bent row, start with a weight you can handle for 15 reps, but do it for 5.
   Set 2: +5lbs x 5
   Set 3: +10lbs x max reps
   At each subsequent session, you'll start with the weight you used in set 2 of the previous workout.
   
   b. Barbell Overhead press: 3 x 5
   Set 1:  50%1RM x 5
   Set 2:  50% +5lbs x 5
   Set 3:  50% +10lbs x max reps
   At each subsequent session, you'll start with the weight you used in set 2 of the previous workout
4. Horizontal push / pull superset:
   a. Horizontal Pull:  Same movement and sets x reps scheme as B1
   
   b. Horizontal Push:  Same movement and sets x reps scheme as B1
5. Conventional Deadlift:  Linear Progression.
   Set 1:  50%1RM x 5
   Set 2:  50% +10lbs x 5
   Set 3:  50% +20lbs x max reps
   At each subsequent session, you'll start with the weight you used in set 2 of the previous workout.
6. Kettlebell, dumbbell, or t-bell swings:  Same movement and sets x reps scheme as B1.

Movement Options.
Obviously, this is not a complete list, but these are good starting points.  The options with bodyweight movements are endless, but no need to call out every possible permutation.  The objective is simple:  when you master one movement, progress to a more difficult movement.


Vertical Push Options
Easiest to hardest

1. upright row (not a push movement, but great for shoulders and upper back.  Start here!!!)
2. dumbbell overhead press
3. 1-arm dumbbell overhead press
4. jack-knife pushup
5. feet-elevated jack-knife pushup
6. dips
7. ring dips
8. hand-stand pushup

Vertical Pull Options
Easiest to hardest

1. Neutral grip pulldown
2. Medium grip pulldown
3. wide grip pulldown
4. chin-up
5. medium grip pullup
6. wide grip pullup

Horizontal Push Options
Easiest to hardest

1. pushup
2. knee to elbow pushup
3. cross-knee to elbow pushup
4. Hindu pushup
5. Plyometric pushups
6. One-arm pushup

Horizontal Pull Options
Easiest to hardest

1. 45-degree inverted row
2. 1-arm dumbbell row
3. Inverted row (parallel to floor)
4. Inverted ring row (TRX, etc.)
5. Side-to side ring row
6. 1-arm row (rings or bar)

Knee / Quad Options
Easiest to hardest

1. Hindu squats
2. Squat jumps
3. Alternating lunges
4. Alternating jump lunges
5. Bulgarian squats
6. Assisted pistol squats
7. Pistol squats

Hip / Ham Options

1. Dumbbell, kettlebell, or T-bell swings
2. Dumbbell, kettlebell, or T-bell swings
3. Dumbbell, kettlebell, or T-bell swings
4. Dumbbell, kettlebell, or T-bell swings
5. Dumbbell, kettlebell, or T-bell swings
6. Dumbbell, kettlebell, or T-bell swings
7. Seriously!  They are THAT good!  Just do your swings.