Strength Cycle


Getting STRONGER!

It's that time of year again... the Crossfit Open is done and over - thank goodness. Those of us not gifted to move on to Regionals will want to begin our "off season" working on Strength and building a good base - not to mention, we all want to look decent for summer, right? Anyway, let's get into the meat of figuring out how we'll approach this...

As much as I'd like us to try a Smolov Squat and Press Cycle (see also Smolov Cycle Excel Template - thanks to Ryan B.), due to the minimal amount of equipment at the gym I don't think that would work for us. It also takes each individual tracking each "set" increment in weight fairly closely. I don't mind doing that for myself, but I'm sure others don't want the hassle.


Then thinking a little more about it I'd almost like to get back into a Westside Conjugate Method incorporating Olympic lifts for Crossfit. See...
http://competitorswod.blogspot.com/2012/07/get-ha-uge-templete.html
http://theoutlawway.com/doctrine/
http://hotdogsandcupcakes.blogspot.com/
http://www.crossfitwestsac.com/2012/09/06/cfws-conjugate-strength-training-program-2012/
but to be honest I need a break from snatching 3 days a week and I'd like to take a break from having to think too much about programming.

So instead I decided to simplify things a bit and go back to a tried and true 5x5 routine. This is a 2-3 month program to push your strength numbers up. It will be a lot of volume basically squatting, pressing, and pulling 3 times per week in a 5x5 format. Short Metcons and accessory work can be added in between days based on capability and time restraints. That's a personal thing and Gean can help us on with appropriate 6 minute or less Metcons.

Maybe when we hit a second stall on 5x5 we'll transition from a linear progression program to a limited conjugate or Wendler 5/3/1.

Here is the Stronglifts 5x5 site with more info:
http://stronglifts.com/

Here is the excel template that each individual can use to determine starting weight and program weight increases each week. You want to be sure your starting weight is a weight that won't kill your CNS the first few weeks so that you can make weekly progress on moving up in weight.
Stronglifts 5x5 Beginner Template

To be honest I find it easier to just use the following app on my phone that will keep track of the last weight used. From there I'll know to add 5-10lbs when I open up the next session. I've got a 5x5 template routine for Jefit I can share if you are a user.
http://www.jefit.com/

A good doc on beginners to intermediate-beginners starting to develop a strength program. You have to filter through the wordiness to get to the meat...
Starting Strength Doc

Key Elements: 
  • All strength exercises (squat, press, pull) are 5-6 sets where 2-3 of those sets you are ramping up to a working weight. Then you'll perform 5 reps of your working weight for 3 sets.
  • You will need to track your progress with either an app, spreadsheet or paper and pencil. For young males that weigh between 150-200 lbs., deadlifts can move up 15-20 lbs. per workout, squats 10-15 lbs., with continued steady progress for 3-4 weeks before slowing down to half that rate. Bench presses, OH presses, and cleans can move up 5-10 lbs. per workout, with progress on these exercises slowing down to 2.5-5 lbs. per workout after only 2-3 weeks.
  • At some point, you’ll find that you can’t make progress every day and you might start missing some lifts. At this point you’ll need what’s called a reset. To reset, take 90% of your current 3×5 weight and work back up from that point. For example, let’s say you squat 315 for 2 sets of 5 reps, and on your third set you miss the last rep. Take 90% of 315 and you end up with approximately 285 pounds. This will be your new working set for the following workout. Reset as needed, but if you find yourself resetting too often it might be time to consider an intermediate level program. See Smolov above...
  • Diet... you need to eat "BIG" to have the energy to push through each workout. Don't neglect that.

Alternating weekly template:

Week A
Monday A
Wednesday A
Friday A
Back Squat
Front Squat
Back Squat
Bench press
OH Press
Bench press
Pendlay Rows
Deadlift
Pendlay Rows or Clean

Weighted Pull Ups


Week B 
Monday B
Wednesday B
Friday B
Front Squat
Back Squat
Front Squat
OH press
Bench press
OH press
Deadlift
Pendlay Rows or Clean
Deadlift
Weighted Pull Ups

Weighted Chin Ups

If you have any questions... just leave it in the comments section and one of us will address it.

Other Ideas...

Coan Deadlift Cycle


This cycle can be inter-mixed with your normal weekly workouts. Beautiful.
See http://www.seriouspowerlifting.com/3279/articles/ed-coan-deadlift-routine . He walks you through the routine and accessory lifts. Also see the following excel template for figuring out your weekly loads. It's on the Coan Deadlift TAB: Smolov Cycle Excel Template

Basically, pick your projected/target max. This load is what you will be using each week in your % load calculations.

WEEK
WORK SETS
SPEED SETS
1
(75%)x 2 reps
(60%)8 sets x 3 reps (90 sec rest b/w sets)
2
(80%)x 2 reps
(65%)8 sets x 3 reps (90 sec rest b/w sets)
3
(85%)x 2 reps
(70%)6 sets x 3 reps (90-120 sec rest b/w sets)
4
(90%)x 2 reps
(75%)5 sets x 3 reps (90-120 sec rest b/w sets)
5
(80%)3 sets x 3 reps
(65%)3 sets x 3 reps (120 sec rest b/w sets)
6
(85%)x 2 reps
(70%)3 sets x 3 reps (120 sec rest b/w sets)
7
(90%)x 2 reps
(75%)3 sets x 3 reps (120 sec rest b/w sets)
8
(95%)x 2 reps
(70%)3 sets x 3 reps (120 sec rest b/w sets)
9
(97.5%)x 1 rep
(70%)2 sets x 3 reps (Rest as needed)
10
(100%)x 1 rep
(60%)2 sets x 3 reps (Rest as needed)

You will also be doing Accessory Exercises following your DL work. They will be based off the movements below:
EXERCISE
Power Shrugs
Stiff Leg Deadlifts
Bent Over Rows
Underhand Grip Lat Pulldowns
Good Mornings

See the article above for rep counts and number of sets.


Strength/Hypertrophy Cycle


Another template to follow that I did a couple of years ago with good results... typically done before summer hits.

Phase 1

Phase 2
http://www.bodybuilding.com/fun/docs/2014/arnoldblueprint_mass_phasetwo-v1.1.pdf 

Sundays - Legs/Biceps
Mondays - Chest/Triceps/Abs
Tuesdays - Back + Snatching
Wednesdays - Run or Short "Light" WOD + Mobility
Thursdays - Shoulders/Traps/Rear Delts + Clean & Jerk
Fridays - Heavy WOD
Saturdays - Bike/Swim/Run/Play + Mobility

More details can be found here:
http://www.bodybuilding.com/fun/arnold-schwarzenegger-blueprint-trainer-main.html

Basically Arnold followed a rep scheme for the main lifts that kept changing:
Week #
Rep Scheme
1
30, 12,10,8,6
2
30, 8,6,4,2, strippng
3
30, 5,5,5,5,5,5
4
Max on 1 major exercise, 20,15,12
5-8
10 sets of 4

However, for legs he used:
SQUATS: Weeks 1-4, 5x8-12; Weeks 5-7, 8 Sets of 8 Reps, WEEK 4: Max-Out-Method
STRAIGHT-LEG DEADLIFTS: 6 Sets of 6 Reps
DEADLIFTS: Weeks 5-8, 3x4

He also threw in a couple of method's to this template:

STRIPPING METHOD/SHOCKING PRINCIPLE
Immediately after your final work set, take some weight off and get 5-10 reps. Then with no rest
keep repeating, reducing your weight until you’re down to the bar, repping that for 20 reps
MAX EFFORT
Pick 1 exercise and see what you can do for a 1-rep max. To get there, work up to the weight with
the following rep pyramid, taking ample rest between each set:
20, 15, 10, 8, 5, 3, 1, 1, 1 (max)

No comments:

Post a Comment

Subscribe to: Posts (Atom)