Winter Strength & Conditioning

9 Dec

Winter Break Strength Cycle
This four week cycle has one outcome intended; become more powerful. There won’t be a lot of
conditioning built into it, but if you’re able to and feel the desire to complete some conditioning
workouts, feel free to cherry pick a few from previous workouts I’ve given you, but don’t let it affect the
strength work. Use week zero to test your 1 Rep Maxes on Front Squat, Deadlift and Push Press,
because that’s all you’re doing for the next three weeks, and it is percentage based off of your maxes.
You’ll need to get to a weight room four days a week, so plan your schedules accordingly. Consider
Finals week the zero week, which should give you a welcome break and help with studying. You will
want a minimum 2 minutes rest between all sets, and will really need to warm up to prep your body for
the workout as the cycle drags on. This is meant for size and strength, so your mission on break is Eat,
Sleep and Lift! This is foundational to building other physical skills.

Questions? Email me stever0321 at gmail.com or

call/text (Two Zero Six)-795-6368.

Demo Videos:

Front Squat: http://vimeo.com/6336254

Deadlift: http://vimeo.com/42858674

Push Press:  http://vimeo.com/45171690
Week Zero
Day 1 – Practice Front Squat, work up to a heavy set of five reps
Day 2 – Practice Deadlift, work up to a heavy triple
Day 3 – Practice Shoulder Press & Push Press. Find your 1RM for both.
Day 4 – Find 1RM for Front Squat THEN Deadlift, only count reps with good form.
Week 1
Day 1 – Front Squat 70% 4×9
Deadlift 65% 5×5
Push Press 80% 4×7
Day 2 – Front Squat 75% 5×7
Deadlift 70% 4×6
Push Press 85% 4×6
Day 3 – Front Squat 80% 7×5
Deadlift 75% 3×8 Push Press 90% 5×5
Day 4 – Front Squat 85% 10×3
Deadlift DNP
Push Press 90% 6×4
Week 2 – Add 20lbs to all FS%, 30lbs. to all DL%, and 5-10lbs. to all PP %
Day 1 – Front Squat 70% 4×9
Deadlift 65% 5×5
Push Press 80% 4×7
Day 2 – Front Squat 75% 5×7
Deadlift 70% 4×6
Push Press 85% 4×6
Day 3 – Front Squat 80% 7×5
Deadlift 75% 3×8
Push Press 90% 5×5
Day 4 – Front Squat 85% 10×3
Deadlift DNP
Push Press 90% 6×4
Week 3 – The 50% # is based on the new numbers from Week 2
Day 1 – Front Squat 50% 5×5
Deadlift 50% 5×5
Push Press 50% 5×5
*rest at least two days before retesting
Day 2 – Retest new 1RM’s
Day 3 – Retest new 1RM’s

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