Pre-Built + Done-For-You
Day 1: | *Day 2: | Day 3: |
|---|---|---|
PR x 2, 3, 4 SQ x 4, 3, 2 Complete as many sets possible in 20 minutes. | *PR x 3, 4, 5 *SQ x 5, 4, 3 Complete as many sets possible in 25 minutes. | PR x 4, 5, 6 SQ x 6, 5, 4 Complete as many sets possible in 30 minutes. |
This week volume is focused on ladders. Ladders allow you to accumulate a lot of volume (which is necessary to build lasting strength) while managing fatigue. After you peak the ladder, you start over with the first set feeling like a "recovery set."
Example day 1 session:
Press x 2 followed by squat x 4. Rest, perform "fast and lose" drills (shake your muscles out). When you can maintain a conversation or there is little to know muscle burn. Start set #2: press x 3, squat x 3. Rest.
Last set in the ladder is: press x 4, squat x 2. This completes the ladder. Go on to complete as many ladders possible in the prescribed time frame.
Practical Tactical Method
Week 6: 252NL (189NL remaining after day 1)
- Press volume = 112NL (84 remaining after day 1)
- Squat volume = 140NL (105remaining after day 1)
If your strength and skill level permits (and you have the kettlebells available). In the middle of the week (day 3 or 4) increase your kettlebell size +4kg. I gave you an example here in week 3.
Day 1 | Day 2 | *Day 3 | *Day 4 | Day 5 | Day 6 | Day 7 |
|---|---|---|---|---|---|---|
Press: 28NL Squat: 35NL | 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 22 or ≥ 34NL and 28 or ≥ 42NL for the squat.
Example session
If you need more ideas when creating your practice for the day... in week two, I gave you a framework for breaking up your volume for subsequent sets.
Set 1 | Set 2 | Set 3 | Set 4 | Set 5 | Set 6 | Set 7 |
|---|---|---|---|---|---|---|
PR x 3 SQ x 5 | PR x 4 SQ x 5 | PR x 5 SQ x 5 | PR x 3 SQ x 5 | PR x 4 SQ x 5 | PR x 5 SQ x 5 | PR x 4 SQ x 5 |
Three options for breaking down your sets:
- Skill Practice:
E.g., set #1: Complete your 3 presses. Bell down for a moment to perform a 'fast and loose' drills. Then complete your front squats. Rest as needed, but not longer than you need to, and complete on the other side in the same fashion. - Strength:
E.g., complete the set as a 'strength superset.' 3 presses followed immediately by 5 squats, right. Bell down, rest as needed (~90 seconds to 2 minutes). Then complete 3 presses follow immediately by 5 squats, left. - Muscle-Building:
E.g., complete the set as a 'muscle superset.' 3 presses followed immediately by 5 squats, right. Swing-switch and complete 3 presses followed immediately by 5 squats, left.
This keeps you under tension longer, increases muscle damage, and your opportunity for muscle growth. Keep your rest period "minimal."
"Minimal": ~60-90 seconds.
If you finish your volume early... practice GTG the rest of the week for the clean, press, and squat. Here are your action items for the week.
Action items for the week: Complete any pending lessons you haven't finished:
- Complete any pending lessons you haven't finished: Squat Patterning, Squat from the Bottom up, Squat from Top Down, Lower Body Flow.
- Review Strong in Body lesson 5, "Removing Aches and Pains" (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 5
There are 4 principles to building a stronger and more capable body... all of which are align to the Performance Progression Pyramid you've been following:
- Move Better.
- Move Stronger.
- Move More Often.
- Move Faster.
Moving is NOT enough. The goal should always be to move BETTER.
Let's unpack this in lesson 5: "Removing Aches and Pains."