The strength bias is for those who need to build or rebuild their strength foundation before moving on to more sport-specific work for their goals/career field. It is based around heavy compound lifting, with a lot of recovery built in. While following this track you should NOT be doing a lot of extra cardio. You should also NOT be restricting your calories too much. Finally, you SHOULD get plenty of sleep.
10 Goblet Squat
10 KB Deadlift with toes against wall
HUG Hip Mobility Drill
- 100 Single Unders
- Work up to approximately 70% of your 1RM on Deadlift. This is your starting working weight.
- Put on a belt. Do one all-out set at your working weight. Have a spotter watch your form- when you start to round, it's time to stop.
- Do a reverse ladder from about half of your all-out set. So if I got 8 reps, I'd do 4-3-2-1.
- Front Squat: load a bar heavy on the rack. Do two sets to failure, resting 1.5 minutes between. RECORD YOUR SETS.
50 double KB snatch for time
100 single KB snatch for time
NOTES: You will be following a minimalist lifting program that centers on the "5-10 Rule". It is focused on loading more weight on the bar when you're ready, and step by step helping you to be ready. You need to record all of your "all-out" sets. They are the defining, central portion of your workouts. If you can't lift a weight 5 reps, it's too heavy for our purposes. If you can lift it more than 10 reps, you're strong enough to move on. So every lift, you need to track- when you can do 10 or more reps in your "all out" set, next time you do that lift, add weight. Click here for a longer explanation.