*NOTE
Since the recording of the training plan overview. I have removed the "Method Cycling" aspect of training to keep things simple. I will introduce at a later time.
2 Options for Training for Phase 2
I'm giving you two options for training this phase (and possibly the phases moving forward). Option #1: Done-For-You. No thinking. Just grab your bell and GO! Option #2: customization following the PTM. This option requires a little third grade math but...
... it's customizable to your life and training ambitions.
Which ever way you decide to go, stick with it the entire cycle so we can get accurate feedback. Versus bouncing back and forth from Prescribed Training + the Practical Tactical Method.
All reps for phase 2 are to be completed as a complex: complete all presses immediately followed by squats.
Let's dive in.
Option #1: Pre-Built + Done-For-You
Before lifting... be sure to complete these action items first:
- Brush up on your squat skills.
- Watch your new recovery mechanism, the Lower Body Flow (LBF).
This takes priority over week 5 training plans. To have a stronger squat, you MUST also squat WELL, FIRST.
... and be sure to start and end each session with the GFE (as normal).
Day 1: | *Day 2: | Day 3: |
|---|---|---|
PR x 3 SQ x 3 Complete as many sets possible in 20 minutes. | *PR x 4 *SQ x 4 Complete as many sets possible in 25 minutes. | PR x 5 SQ x 5 Complete as many sets possible in 30 minutes. |
*NOTE
- Intensity Variant: If appropriate (based on your strength and skill level) and you have the bells available. Move up +4kg on day 2.)
- Rest periods: When you can maintain a conversation with someone or there is little muscle burn... you're ready for the next set.
- Training Log: Be sure to log and track your total volume for comparison later in this phase of training.
Option #2: Practical Tactical Method (PTM)
If you like customization, follow this set of plans. A little 3rd grade math. But the customization not only allow you to build this to match your lifestyle. It allow permits DAILY strength training.
PTM Cycle #2: Muscle-Building Cycle
PTM Cycle #2:
Muscle-Building Cycle
Week 5: 148NL (111NL remaining after day 1)
- Press volume = 88NL (66remaining after day 1)
- Squat volume = 60NL (45remaining after day 1)
The volume for the press and squat will be independent of each other. Some weeks/days you'll have more presses. Some weeks/days you'll have more squats.
Day 1 | Day 2 | Day 3 | Day 4 | Day 5 | Day 6 | Day 7 |
|---|---|---|---|---|---|---|
Press: 22NL Squat: 15NL | Rest, walk, GTG, or +/- 20% for all exercises. | Rest, walk, GTG, or +/- 20% for all exercises. | Rest, walk, GTG, or +/- 20% for all exercises. | Rest, walk, GTG, or +/- 20% for all exercises. | Rest, walk, GTG, or +/- 20% for all exercises. | Have ALL volume complete. |
***Reminder
When planning day 2… base your assessment of how hard day one's session was. Easy and not a stressful session? +20%. If you're under stress and life is crazy? -20%. Do not perform the same number of reps back to back days. Volume must vary +/- 20%
With the exception of the ‘Rule of 10.’ Do not go below 10 reps in any session. At least 10 presses per session.
In this context... day 2 for the press will be 17 or ≥ 26NL and 12 or ≥ 18NL for the squat.
Example session
I recommend varying the reps between the press and squat. The more variability in your practice, the better.
Set 1 | Set 2 | Set 3 | Set 4 | Set 5 |
|---|---|---|---|---|
PR x 4 SQ x 3 | PR x 5 SQ x 3 | PR x 4 SQ x 3 | PR x 5 SQ x 3 | PR x 4 SQ x 3 |
If you finish your volume early... practice GTG the rest of the week for the clean, press, and squat.
Action Items:
- If you're in my VIP coaching program, update your metrics in your weekly checkin note in Evernote.
- Update your new targets in "Lose It!" and watch, "Building Your Plate: Weeks 5-8" here.
- Review: Squat Patterning, Squat from Bottom Up, Squat from Top Down, and new Recovery Mechanism: "Lower Body Flow."
- Review: Strong in Mind lesson 4: "Your Response Proclamation" (see below).
If you have Q's... drop them here in the LIVE CHAT support group. And if you'd like me to review your technique. Upload your video(s) here in Google Drive (just look for your folder).
Have a great week.
hec g.
5 Elements of a Strongman, Lesson 4
Now that you're aware there is a problem.
You've gotten clear on why you've "lost your dog." And have been convicted of the TRUTH of why you continue to do what you do.
It's time to know how to respond to your "Shadow" when he attempts to accuse you and tell you who you are.
Your Response Proclamation gives you a new story by giving yourself a new wound, a new experience. To create a NEW BELIEF about yourself.
... so you can take aligned action, raise your "Upper Limit," and attain the goals you've set for yourself. And your family.
Let's unpack this here in lesson 4: "Your RESPONSE Proclamation."
Strong in Mind [Recap]
You can recap the full Strong in Mind series here.