531 - STRENGTH & CONDITIONING

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Shawn Lyons
5 years ago
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1 531 - STRENGTH & CONDITIONING Overview The primary goal of this 6-week plan is strength, but it also includes short, intense, work capacity efforts (conditioning), as well as high emphasis on core strength, mobility, and durability. The name of this program is derived from 5, 3, 1 rep loading parameters for the Bench Press and Squat. PROGRAM DESCRIPTION You will use the following rep protocol: 8x, 5x, 3x, 1x for the Bench Press and Squat. This protocol is designed to rapidly develop strength. Never go to failure on any of these lifts. By failure we mean the loss of neutral joint alignment under load. You will be lifting heavy, and if you lose joint position then excessive force is transferred to the joints/connective tissue. We want the emphasis to be on muscular demand and not excessive joint force. 531 program is built around the following five lifts: Bench Press (BP) Squat (SQT) Row (RW) Deadlift (DL/RDL) Push Press (PP) Each week you will use 8x, 5x, 3x, 1x rep protocol for the Squat and Bench Press. The count of 8x reps is a warm up round. Then begin your max strength sets x reps: add load do 2x5, add more load do 2x3, add more load do 2x1. The 5, 3, 1 reps should be at max load without losing form/alignment. The first workout of each week will focus on the Squat plus several accessory lifts and conditioning. The second workout of each week will focus on the Bench Press plus several accessory lifts and conditioning. For all strength lifts, you will use hard but doable scale of load/intensity for the prescribed number of sets and reps. PROGRESSING THROUGH THE PROGRAM This training program is set up to be completed sequentially. Loading and intensity builds as it progresses, so don t skip around. Start at the beginning and follow the sessions in order. If you

2 miss a session or week then just pick up where you left off. You will train 2x/week for a total of 12 sessions (we suggest a Mon/Wed or Tue/Thurs schedule). Whatever your schedule, always take at least two days a week, ideally together, as total rest from the program. COMMON QUESTIONS How long should the training sessions take? Around minutes. Don t dilly-dally. Work briskly but not frantically. By the time you add weight, chalk up, and rest for a few seconds you should be ready for the next set. If you finish faster then you aren t using enough weight. If you finish slower then you are resting too long or talking too much. What does hard but doable mean? Exactly what it says. Last several reps should be hard but not to failure. Don t over complicate it. You ll be working plenty hard during this program. Use common sense and be smart when dropping reps and adding load. Maintain proper joint position/alignment under load - this goes for all lifts. Get strong but don t get injured. How long should I rest between Sets and Conditioning Circuits? The Warm Up and circuits include mobility exercises for the shoulders and hips related to the lifts for that day. There is no need to rest between these drills and don t skip them. There is no more rest between circuits than what is required to change equipment and load barbells. By the time you add weight, chalk up, and rest for a few seconds you should be ready for the next round. Understand that these strength circuits are not mini CrossFit-like WODs. Grinds = using light strength and body weight exercises for cardio/conditioning. Complete as many rounds as possible for the prescribed time which will increase by 1-2 minutes each week. Plan to work briskly, not frantically - a sustainable effort. The goal is work capacity (continuous movement/endurance) with little to no rest so don t race through it - pace your self. D/B = down and back on turf. What about my diet? Eating well does not take rocket science. However, it does take some discipline. Here are our most basic recommended diet guidelines for the next 6 weeks when on a strength program. 6 days/week - eat as much lean meat, vegetables, fruit, seeds and nuts as you want - no restrictions. Drink only water, coffee or tea. Limit bread, pasta, or grain of any kind, potatoes, corn or other starchy vegetables to no more than one serving per day. No sugar, candy, or soda. Limit alcohol to 1 drink per day. 1 day/week - cheat like a... Eat/drink anything you want. Note - in our experience, this program will make you hungry. Listen to your body - and eat! Eat clean if you can, but eat! Supplements? Drink a protein shake (15-25 grams of protein) 15 minutes before and within 30 minutes after every training session. Also, if you re a hard gainer or hungry at night then drink a protein shake

3 and eat at least two tablespoons of natural peanut butter (no added sugar) at bedtime for muscle gain, recovery and satiety. Don t get too hung up on brands of protein. Just get a good quality protein shake and go with it. Any questions - contact your coaches. Good luck. Ethan Vince Evan ethanj@southyubaclub.com vincentv@southyubaclub.com evanm@southyubaclub.com START WEEK 1 Workout 1 Conditioning - 4 Minute Grind 8x Sand Bag Squat Clean 4x Renegade Row D/B Sled Push 8x Long Jump Workout 2

4 Conditioning - 4 Minute Grind 8x Wall Ball Squat Toss 4x Run n Burpee 4x Spiderman Push-ups WEEK 2 Workout 3 Conditioning - 5 Minute Grind 8/8x Keg Lift 10x KB Swing 8 Box Jumps 10x Ball Slam

5 Workout 4 Conditioning - 5 Minute Grind 8x Push Ups D/B Plate Push 10x Alt Jump Lunge WEEK 3 Workout 5 Conditioning - 6 Minute Grind 8x Sand Bag Squat Clean 4x Renegade Row D/B Sled Push 8x Long Jump

6 Workout 6 Conditioning - 6 Minute Grind 8x Wall Ball Squat Toss 4x Run n Burpee 4x Spiderman Push-ups WEEK 4 Workout 7 Conditioning - 8 Minute Grind 8/8x Keg Lift 10x KB Swing

7 8 Box Jumps 10x Ball Slam Workout 8 Conditioning - 8 Minute Grind 8x Push Ups D/B Plate Push 10x Alt Jump Lunge WEEK 5 Workout 9

8 Conditioning - 10 Minute Grind 8x Sand Bag Squat Clean 4x Renegade Row D/B Sled Push 8x Long Jump Workout 10 Conditioning - 10 Minute Grind 8x Wall Ball Squat Toss 4x Run n Burpee 4x Spiderman Push-ups WEEK 6 Workout 11

9 Conditioning - 12 Minute Grind 8/8x Keg Lift 10x KB Swing 8 Box Jumps 10x Ball Slam Workout 12 Conditioning - 12 Minute Grind 8x Push Ups D/B Plate Push 10x Alt Jump Lunge Foam Roll Legs and Upper Back FINISH

ON-RAMP TRAINING PROGRAM

ON-RAMP TRAINING PROGRAM Strong. Swift. Durable. www.militaryathlete.com Jackson, WY ON-RAMP TRAINING PROGRAM PROGRAM DESCRIPTION The following 6-week, 28-session training plan is designed to lay a base