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5-Week General Strength and Hypertrophy Block

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5-Week General Strength and Hypertrophy Block

 

Athletes need to find times throughout the year to focus on some general strength. Below is a five-week workout that focuses on improving pulling, pressing, leg strength, and overall core stability. This could also be considered a hypertrophy phase as another goal is adding muscle mass.

 

Hypertrophy (increase size of muscle mass) is still the number one determining factor in strength gains. That’s why it is important to take some time throughout the year focus on adding some muscle.

There is still some focus on the Olympic lifts. However, I recommend not pushing to an all out max or rep max in those movements. There are two reasons for this:

1. You probably won’t hit the numbers in the Snatch and Clean & Jerk that you are used to during this phase, so give yourself a mental break.

2. Save your energy and focus on the absolute strength exercises like squats, pulls, and presses.

I recommend stopping on the snatch and clean & jerk one to two sets early. Example:

In the Power Snatch from Blocks, you might be capable of 100k/220lb for a 3 rep max. During this phase, I recommend stopping at 90k. I recommend the same philosophy during the complexes on day 5.

Enjoy this 5-week general strength/hypertrophy block. This will add some quality muscle and strength that you will need to PR throughout the year. All of my guys have just come off a general strength phase, and all of them are on fire right now.

It works! Have fun!

Week 1-4
Day 1 Week 1
Back Squat with Belt 8RM, then -10% for 2×8
Power Snatch from Blocks 3RM, then -10% for 2×3
Axle Bar Deadlifts 5RM, then -10% for 2×5
Elevated Hip Thrusts with band around knees 8RM, then -10% for 2×8
Upper Muscular Imbalance Work 1 1a. Weighted Push-Ups 3×10
1b. Bentover Rows 3×10
1c. Swinging KB Rows 3×10
Conditioning
200M Lunges BW Only

Day 2
Front Squat with Belt 5RM(1st rep paused 1 sec), then -10% for 2×5 not paused
Power Clean from Blocks 3RM, then -10% for 2×3
Clean High Pulls 3×8
Core Muscular Imbalance 1

Day 3
High Bar Back Squat with Belt 5RM(1st rep paused 1 sec), then -10% for 2×5 not paused
Push Presses 8RM, then -10% for 2×8
No Hook Clean Deadlifts 5RM, then -10% for 2×5
GHDs 3×8
Upper Muscular Imbalance 2

Day 4
Front Squat with Belt 1RM, then -20% for 3×3
Muscle Snatch 5RM, then -10% for 5
Core Muscular Imbalance 2
Optional Cardio, GPP, HIIT Sled Drags
70lb Forwards 25 yards x 4
70lbs Backwards 25 yards x 4

Day 5
Back Squat without Belt 3RM with 50lb of Chain 1st rep paused 3 sec, then -10% for 2×3 not paused
Snatch Max Effort Pull to kneex2, High Pull, Snatch, & 2 OH Squats max, then -10% for 1 set
Clean & Jerk Max Effort Clean Pull to kneex2, Clean pull, Clean, 2 Front Squats, & Jerk max, then -15% for 1 set
Core Muscular Imbalance 3

Day 6
Strict Presses 5RM, then -10% for 2×5
Snatch Grip Push Presses 5RM, then -10% for 2×5
Deadlifts from 2″ Deficit 5RM, then -10% for 2×5
Unilateral RDLs 3x8ea

Lunges 200-400m

Week 1-4
Day 1 Week 2
Back Squat with Belt 8RM, then -10% for 2×8
Power Snatch from Blocks 3RM, then -10% for 2×3
Axle Bar Deadlifts 5RM, then -10% for 2×5
Elevated Hip Thrusts with band around knees 8RM, then -10% for 2×8
Upper Muscular Imbalance Work 1 1a. Weighted Push-Ups 3×10
1b. Bentover Rows 3×10
1c. Swinging KB Rows 3×10
Conditioning
200M Lunges BW Only

Day 2
Front Squat with Belt 5RM(1st rep paused 1 sec), then -10% for 2×5 not paused
Power Clean from Blocks 3RM, then -10% for 2×3
Clean High Pulls 3×8
Core Muscular Imbalance 1

Day 3
High Bar Back Squat with Belt 5RM(1st rep paused 1 sec), then -10% for 2×5 not paused
Push Presses 8RM, then -10% for 2×8
No Hook Clean Deadlifts 5RM, then -10% for 2×5
GHDs 3×8
Upper Muscular Imbalance 2

Day 4
Front Squat with Belt 1RM, then -20% for 3×3
Muscle Snatch 5RM, then -10% for 5
Core Muscular Imbalance 2
Optional Cardio, GPP, HIIT Sled Drags
70lb Forwards 25 yards x 4
70lbs Backwards 25 yards x 4

Day 5
Back Squat without Belt 3RM with 50lb of Chain 1st rep paused 3 sec, then -10% for 2×3 not paused
Snatch Max Effort Pull to kneex2, High Pull, Snatch, & 2 OH Squats max, then -10% for 1 set
Clean & Jerk Max Effort Clean Pull to kneex2, Clean pull, Clean, 2 Front Squats, & Jerk max, then -15% for 1 set
Core Muscular Imbalance 3

Day 6
Strict Presses 5RM, then -10% for 2×5
Snatch Grip Push Presses 5RM, then -10% for 2×5
Deadlifts from 2″ Deficit 5RM, then -10% for 2×5
Unilateral RDLs 3x8ea

Lunges 200-400m

Day 1 Week 3
Back Squat with Belt 5RM, then -10% for 2×5
Snatch from Blocks 3RM, then -10% for 2×3
Axle Bar Deadlifts 3RM, then -10% for 2×3
Elevated Hip Thrusts with band around knees 5RM, then -10% for 2×5
Upper Muscular Imbalance Work 1 1a. Weighted Push-Ups 3×5
1b. Bentover Rows 3×5
1c. Swinging KB Rows 3×10
Conditioning
300M Lunges BW Only

Day 2
Front Squat with Belt 3RM(1st rep paused 3 sec), then -10% for 2×3 not paused
Clean from Blocks 3RM, then -10% for 2×3
Clean High Pulls 3×5
Core Muscular Imbalance 1 For Timed Events when you can carry 45 seconds x 3 sets move up in weight

Optional Cardio, GPP, HIIT

Day 3
High Bar Back Squat with Belt 3RM(1st rep paused 3 sec), then -10% for 2×3 not paused
Push Presses 5RM, then -10% for 2×5
No Hook Clean Deadlifts 3RM, then -10% for 2×3
GHDs 3×8

Day 4
Front Squat with Belt 1RM, then -20% for 2×3
Muscle Snatch 3RM, then -10% for 3
Core Muscular Imbalance 2 For Timed Events when you can carry 45 seconds x 3 sets move up in weight
Optional Cardio, GPP, HIIT Sled Drags
70lb Forwards 25 yards x 4
70lbs Backwards 25 yards x 4

Day 5
Back Squat without Belt 3RM with 50lb of Chain 1st rep paused 3 sec, then -10% for 2×3 not paused
Snatch Max Effort High Pull, Snatch, & 2 OH Squats max, then -10% for 1 set
Clean & Jerk Max Effort Clean pull, Clean, Front Squat, & Jerk max, then -15% for 1 set
Core Muscular Imbalance 3 For Timed Events when you can carry 45 seconds x 3 sets move up in weight

Day 6
Strict Presses 3RM, then -10% for 2×3
Snatch Grip Push Presses 3RM, then -10% for 2×3
Deadlifts from 2″ Deficit 3RM, then -10% for 2×3
RDLs 3×8

Lunges 200-400m

Day 1 Week 4
Back Squat with Belt 5RM, then -10% for 2×5
Snatch from Blocks 3RM, then -10% for 2×3
Axle Bar Deadlifts 3RM, then -10% for 2×3
Elevated Hip Thrusts with band around knees 5RM, then -10% for 2×5
Upper Muscular Imbalance Work 1 1a. Weighted Push-Ups 3×5
1b. Bentover Rows 3×5
1c. Swinging KB Rows 3×10
Conditioning
300M Lunges BW Only

Day 2
Front Squat with Belt 3RM(1st rep paused 1 sec), then -10% for 2×3 not paused
Clean from Blocks 3RM, then -10% for 2×3
Clean High Pulls 3×5
Core Muscular Imbalance 1

Optional Cardio, GPP, HIIT

Day 3
High Bar Back Squat with Belt 3RM(1st rep paused 1 sec), then -10% for 2×3 not paused
Push Presses 5RM, then -10% for 2×5
No Hook Clean Deadlifts 3RM, then -10% for 2×3
GHDs 3×8

Day 4
Front Squat with Belt 1RM, then -20% for 3×3
Muscle Snatch 3RM, then -10% for 3
Core Muscular Imbalance 2
Optional Cardio, GPP, HIIT Sled Drags
70lb Forwards 25 yards x 4
70lbs Backwards 25 yards x 4

Day 5
Back Squat without Belt 3RM with 50lb of Chain 1st rep paused 3 sec, then -10% for 2×3 not paused
Snatch Max Effort Pull to kneex2, Snatch, & 1 OH Squat max, then -10% for 1 set
Clean & Jerk Max Effort Clean Pull to kneex2, Clean, Front Squat, & Jerk max, then -15% for 1 set
Core Muscular Imbalance 3

Day 6
Strict Presses 3RM, then -10% for 2×3
Snatch Grip Push Presses 3RM, then -10% for 2×3
Deadlifts from 2″ Deficit 3RM, then -10% for 2×3
RDLs 3×8

Lunges 200-400m

Day 1 Week 5
Back Squat with Belt 5RM, then -10% for 5
Snatch from Blocks 3RM
Axle Bar Deadlifts 3RM
Elevated Hip Thrusts with band around knees 5RM, then -10% for 2×5
Upper Muscular Imbalance Work 1 1a. Weighted Push-Ups 3×5
1b. Bentover Rows 3×5
1c. Swinging KB Rows 3×10
Conditioning
300M Lunges BW Only

Day 2
Front Squat with Belt 3RM(1st rep paused 1 sec), then -10% for 3 not paused
Clean from Blocks 3RM
Clean High Pulls 3×5
Core Muscular Imbalance 1

Optional Cardio, GPP, HIIT

Day 3
High Bar Back Squat with Belt 3RM(1st rep paused 1 sec), then -10% for 3 not paused
Push Presses 5RM
No Hook Clean Deadlifts 3RM, then -10% for 3
GHDs 3×8

Day 4
Front Squat with Belt 1RM, then -20% for 3
Muscle Snatch 1RM
Core Muscular Imbalance 2
Optional Cardio, GPP, HIIT Sled Drags
70lb Forwards 25 yards x 4
70lbs Backwards 25 yards x 4

Day 5
Back Squat without Belt 3RM no chains and not paused
Snatch Max Effort High Pull & Snatch max
Clean & Jerk Max Effort Clean pull to Clean & Jerk Max
Core Muscular Imbalance 3

Day 6
Strict Presses 3RM, then -10% for 2×3
Snatch Grip Push Presses 1RM
Deadlifts from 2″ Deficit 1RM, then -20% for 3
RDLs 3×8

Lunges 200-400m

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Mash Super Total and Get Jacked! Our New 9-Week FREE Workout

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The Mash 9-Week Super Total and Get Jacked Program

Below is a 9-week workout designed to peak an athlete for the five main lifts: Snatch, Clean and Jerk, Back Squat, Bench Press, and Deadlift. I wanted to show all of you that it is very easy to train all five lifts at the same time. This workout is also designed to add some muscle mass.

I tried to balance out the accessory work. I also added in a lot of exercises designed to strengthen the core and improve the hips like the unilateral farmers walk. Let’s look at these one at a time.

Weeks 1-3
Day 1
Clean & Jerk 50% x 3, 60% x 3, 70% 3×3, then work to a 3RM (7-8 RPE)
Back Squat 5RM (1st two reps paused 2 sec), then -10% for 2×5 no pauses
Unilateral RDLs 3 x 8 ea leg
Rear Leg Elevated Split Squats 3 x 8 ea leg
Planks with Band Lat Pulls 3 x 20-30 sec ea arm

Day 2
Snatch 50% x 3, 60% x 3, 70% 3×3, then work to a 3RM (7-8 RPE)
Bench Press 5RM, then -15% for 2×5 with last set 5+
DB Incline Bench 3 x 10
DB Tricep Extensions 4×8
Dips 3 x submaximal (add weight if capable of 15+ bodyweight reps

Day 3
Front Squat 3RM, then -15% for 2×3 last set is 3+
Deadlift EMOM 8 x 1 starting at 70% with a 3 sec pause at knee work up but not past 85%
Bent over Rows 3 x 10
Pull-ups 3 x submaximal (add weight if capable of 15+ bodyweight reps
KB Upright Rows 3×10 eccentric is slower than concentric

Day 4
Off

Day 5
Snatch from Medium Blocks 3RM (8 RPE), then -10% for 3
Clean & Jerk from Med Blocks 3RM (8 RPE), then -10% for 3
Unilateral Carries 3 x 25m ea hand

Day 6
Back Squat 10RM, then -10% for 2×10
Bench 10RM, then -10% for 2×10
Deadlift Alt. Stance 5RM (first two reps paused 3 sec at knee), then -10% for 5

1a. Plate Lateral Raises 3×10
1b. Axle Bar Curls 3×10

Day 7
Off

First with the Clean and Jerk and Snatch we are keeping the RPE (Rate of Perceived Exertion) around a 7 or 8. That means on a scale from 1 to 10 with 10 being an all out maximum, we are staying at a 7 or 8. Basically I want the athlete to stop a set or two before a maximum set. The focus of the first three weeks is hypertrophy and general strength. I want the athlete focused on movement and timing with the Olympic lifts. I don’t want any misses.

The Planks are performed with a band attached to a rack directly in front of them. The athlete will perform lat pulls slow and controlled for the prescribed time. I also want attention paid to the position of the plank. The athlete should still maintain a flat and stable body.

You will notice that the bench press has a “+”. That means as many past 5 as possible. It’s a way to add a little volume on the bench press for hypertrophy, or basically I am just trying to get the athlete jacked.

On the dips and pull-ups, I am asking that the athlete goes to submaximal reps, or simply put I want the athlete to stop before they miss. If an athlete can do 15 reps without missing, they can add weight.

EMOM- this means every minute on the minute

Eccentric- means the lowering or negative portion of the lift. It’s the lengthening of the muscle.

Concentric- means the upward portion of the lift or where the muscle contracts.

Medium Blocks should place the bar at knee level.

Unilateral carries- these are basically farmers walks. However, I want the athlete to focus on staying as erect as possible with the carrying elbow out.

Alternate Stance on the Deadlift- this means if you deadlift conventional, I want you to perform sumo and vice versa.

Weeks 4-6
Week 1
Clean & Jerk 55% x 2, 65% x 2, 75% 4×2, then work to a 2RM (8-9 RPE)
Back Squat 3RM (1st rep paused 2 sec), then -10% for 2×3 no pauses
Kang Squats 3 x 8 (start with around 28-30% of back squat)
BB Lunges 3 x 8ea leg
Planks with Band Lat Pulls 3 x 30-40 sec ea arm

Week 2
Snatch 55% x 2, 65% x 2, 75% 4×2, then work to a 2RM (8-9 RPE)
Bench Press 3RM, then -15% for 3×3 with last set 3+
Close grip Floor Presses 4×8
DB Decline Bench 3 x 10
Seated DB P. Cleans 3×10

Week 3
Front Squat 1RM(with 1 sec pause), then -15% for 2×3 no pauses
Deadlift from 2″ Deficit 3RM with a 4 sec eccentric, then -15% for 3
DB Rows 3 x 8 ea arm
Pull-ups 3 x submaximal (add weight if capable of 15+ bodyweight reps
KB Swinging Rows 3×12

Day 4
Off

Day 5
Snatch 1 Snatch Pull, 1 Snatch, 1 Hang Snatch, and 1 Oh Squat work to an 8-9 RPE max
Clean & Jerk 1 Clean Pull, 1 Clean, 1 Front Squat, and 1 Jerk work to an 8-9 RPE max
Unilateral Carries 3 x 40m ea hand

Day 6
Back Squat 5RM, then -10% for 2×5
Bench 5RM, then -10% for 2×5
Deadlift from medium blocks 3RM, then -10% for 2×3

1a. DB Standing Presses 3 x 10
1b. Axle Bar Curls 3 x 10

Day 7
Off

The only things that change during weeks 4 thru 6 are sets and reps, and a few new exercises.

Kang Squats- these are a combo good morning and squat exercise. I am sure that you can Google them.

Deficit Deadlifts are to be performed with only a 2” deficit. More is not better. I want the athlete to maintain a good posture with these.

Weeks 7-8
Week 1
Clean & Jerk 70% x 3, 75% x2, 80% x 1, 75% x2, 80% x 2, 85% x1, work up limited to 1 miss
Back Squat 1RM with a 3 sec pause, then -15% for 2×3
GHDs 3×8
BB/DB Step Ups 3 x 8 ea leg

Week 2
Snatch 70% x 3, 75% x2, 80% x 1, 75% x2, 80% x 2, 85% x1, work up limited to 1 miss
Bench Press 1RM with a 3 sec pause, then -15% for 2×3, -20% for AMRAP
Close grip Floor Presses 5×5
DB Tricep Extensions 6×8
Seated DB P. Clean & Press 3×10

Week 3
Front Squat 1RM (9 RPE), then -15% for 2×3
Deadlift 3RM with a 4 sec eccentric, then -15% for 2×3
KB Bat Wing Rows 3 x 10
Pull-ups 3 x submaximal (add weight if capable of 15+ bodyweight reps

Day 4
Off

Day 5
Snatch 75% x2, 80% x2, 85% x 1, and then max out allowed 2 misses
Clean & Jerk 75% x2, 80% x2, 85% x 1, and then max out allowed 2 misses
Unilateral Carries 3 x 50m ea hand

Day 6
Back Squat 3RM, then -10% for 2×3
Bench 3RM, then -15% for 2×3 (last set is 3+)
Deadlift from 4″ blocks 3RM, then -10% for 2×3

Axle Bar Curls 3×8

Day 7
Off

Weeks 9
Week 1
Clean & Jerk Work up to an opening Clean & Jerk
Back Squat Work up to 90% for 1
GHDs 2×8

Week 2
Snatch Work up heavy but no misses
Bench Press Work up to 90% for 1
Close grip Floor Presses Off
Seated DB P. Clean & Press Off

Week 3
Front Squat 85% for 2×1
Deadlift Work up to 80% for 1
Rows Your Choice 3 x 10
Pull-ups Off
KB Swinging Rows Off

Day 4
Off

Day 5
Snatch Max
Clean & Jerk Max
Unilateral Carries Off

Day 6
Back Squat Max
Bench Max
Deadlift from 4″ blocks Max

Day 7
Off

Weeks 7-9 are designed to taper you for a max out. Personally I love training for the super total. It keeps things fun and exciting, and I love aspects of both sports. If you are just trying to stay strong, move well, and get jacked, this is the workout for you.

In October we are dropping a new book that will give you more on the super total. I give you workouts, ways to pick accessory work to match weaknesses, and ways to progress the workouts.

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Mash Super Total and Get Jacked

Squat Every Day for Athletic Performance

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Squat Every Day for Athletic Performance

Below is a workout that I have used recently. The workout is designed for the typical athlete: football, basketball, soccer, etc. I found that sticking to the basic exercises created a much better result than varying the exercises.

Young athletes are all over the place. They have trouble concentrating, so sticking to the same basic movements makes it easier for them to perfect the movement. The goal is of course to maximize muscle growth, power production, absolute strength, relative strength, and mobility.

I use the following warm-up to quickly get the athletes ready to perform the movements:

Warm-Up
Jump Rope 2 minutes
Air Squats x 10
Arm Circles both directions
Lunges x 10 ea leg
Cobra Pose
Frog Pose
Fire Hydrants x 10 ea leg
Overhead Squats with the Bar or PVC Pipe

The warm up is short but effective. I know that most strength coaches both in high school, college, and the private sector are strapped for time. The key is a quality warm-up.

I have included a type of plyometric with each squat as a type of contrast. I would wait 30-60 seconds after a set of squats to perform the plyometrics. I didn’t include a speed/sprint workout, but I did include a sample week and the end of the strength workout.

Enjoy! If you have questions, feel free to comment at the bottom.

Week 1-4
Day 1 Week 1
Back Squat ss Jump and Knee Tucks/8 x 3 5RM (1st rep paused 5 sec), then -10% for 5 and -15% for 5+ (down sets not paused)
Clean Paused 2 inches off Ground EMOMs Start at 70% 8 sets x 1 rep working up heavy but no misses
Bench Press 5RM (1st rep paused 5 sec), then -10% for 5 and -15% for 5+ (down sets not paused)

Upper Muscular Imbalance Work 1
1a. Push-Ups 3 x submaximal
1b.KB Bentover Rows 3 x 10 Reps
1c. KB Swings 3 x 10 Reps

Day 2
Front Squat ss Paused Russian Hops/3 ea leg x 3 3RM(1st rep paused 3 sec), then -10% for 2×3 not paused
Hang Clean 3RM, then -10% for 3
Push Presses 5RM, then -10% for 2×5

Upper Muscular Imbalance 2

1a. Pullups 3 x submaximal
1b. Dips 3 x submaximal
1c. KB High Pulls 3×8 (lower slower than you pull up)

Day 3
Back Squat ss 18-24″ Depth Jump and touch 3×5 3RM(1st rep paused 3 sec), then -10% for 2×3 not paused
Clean Complex Max RPE 8 2 Clean Pulls to 2 Cleans & 2 Front Squats Max
Closegrip Bench 10RM, then -10% for 2×10

Core Muscular Imbalance 2
1a. Unilateral Farmer’s Carry 25 yards right hand and 25 yards left hand
1b. Pull-Ups 3 x submaximal
1c. Glute Ham Raises 3×10

Day 1 Week 2
Back Squat ss Jump and Knee Tucks/8 x 3 5RM (1st rep paused 5 sec), then -10% for 5 and -15% for 5+ (down sets not paused)
Clean Paused 2 inches off Ground EMOMs Start at 70% 10 sets x 1 rep working up heavy but no misses
Bench Press 5RM (1st rep paused 5 sec), then -10% for 5 and -15% for 5+ (down sets not paused)

Upper Muscular Imbalance Work 1
1a. Push-Ups 3 x submaximal
1b.KB Bentover Rows 3 x 10 Reps
1c. KB Swings 3 x 10 Reps

Day 2
Front Squat ss Paused Russian Hops/3 ea leg x 3 3RM(1st rep paused 3 sec), then -10% for 2×3 not paused
Hang Clean 3RM, then -10% for 3
Push Presses 5RM, then -10% for 2×5

Upper Muscular Imbalance 2

1a. Pullups 3 x submaximal
1b. Dips 3 x submaximal
1c. KB High Pulls 3×8 (lower slower than you pull up)

Day 3
Back Squat ss 18-24″ Depth Jump and touch 3×5 3RM(1st rep paused 3 sec), then -10% for 2×3 not paused
Clean Complex Max RPE 8 1 Clean Pull to 2 Cleans & 2 Front Squats Max
Closegrip Bench 10RM, then -10% for 2×10

Core Muscular Imbalance 2
1a. Unilateral Farmer’s Carry 25 yards right hand and 25 yards left hand
1b. Pull-Ups 3 x submaximal
1c. Glute Ham Raises 3×10

Week 1-4
Day 1 Week 3
Back Squat ss Jump and Knee Tucks/8 x 3 5RM (1st rep paused 3 sec), then -10% for 5 and -15% for 5+ (down sets not paused)
Clean Paused 2 inches off Ground EMOMs Start at 70% 12 sets x 1 rep working up heavy but no misses
Bench Press 5RM (1st rep paused 3 sec), then -10% for 5 and -15% for 5+ (down sets not paused)

Upper Muscular Imbalance Work 1
1a. Push-Ups 3 x submaximal
1b.KB Bentover Rows 3 x 10 Reps
1c. KB Swings 3 x 10 Reps

Day 2
Front Squat ss Paused Russian Hops/3 ea leg x 3 3RM(1st rep paused 1 sec), then -10% for 2×3 not paused
Hang Clean 3RM, then -10% for 3
Push Presses 5RM, then -10% for 2×5

Upper Muscular Imbalance 2

1a. Pullups 3 x submaximal
1b. Dips 3 x submaximal
1c. KB High Pulls 3×8 (lower slower than you pull up)

Day 3
Back Squat ss 18-24″ Depth Jump and touch 3×5 3RM(1st rep paused 1 sec), then -10% for 2×3 not paused
Clean Complex Max RPE 8 1 Clean Pull to 1 Clean & 2 Front Squats Max
Closegrip Bench 8RM, then -10% for 2×8

Core Muscular Imbalance 2
1a. Unilateral Farmer’s Carry 25 yards right hand and 25 yards left hand
1b. Pull-Ups 3 x submaximal
1c. Glute Ham Raises 3×10

Day 1 Week 4
Back Squat ss Jump and Knee Tucks/8 x 3 5RM, then -10% for 2×5
Clean Paused 2 inches off Ground EMOMs Start at 70% 6 sets x 1 rep working up heavy but no misses
Bench Press 5RM

Upper Muscular Imbalance Work 1
1a. Push-Ups 3 x submaximal
1b.KB Bentover Rows 3 x 10 Reps
1c. KB Swings 3 x 10 Reps

Day 2
Front Squat ss Paused Russian Hops/3 ea leg x 3 1RM Paused 3 sec
Hang Clean 3RM, then -10% for 3
Push Presses 5rm

Upper Muscular Imbalance 2

1a. Pullups 3 x submaximal
1b. Dips 3 x submaximal
1c. KB High Pulls 3×8 (lower slower than you pull up)

Day 3
Back Squat ss 18-24″ Depth Jump and touch 3×5 1RM Paused 3 sec
Clean Complex Max RPE 8 1 Clean & 2 Front Squats Max
Closegrip Bench 8RM

Core Muscular Imbalance 2
1a. Unilateral Farmer’s Carry 25 yards right hand and 25 yards left hand
1b. Pull-Ups 3 x submaximal
1c. Glute Ham Raises 3×10

Week 5-8
Day 1 Week 5
Back Squat ss Weighted Prisoner Squat Jumps 3×6 3RM (1st rep paused 5 sec), then -10% for 3 and -15% for 3+ (down sets not paused)
Clean Paused at Knee EMOMs Start at 70% 8 sets x 1 rep working up heavy but no misses
Bench Press 3RM (1st rep paused 5 sec), then -10% for 2×3 not paused

Upper Muscular Imbalance Work 1
1a. Weighted Push-Ups 3 x submaximal reps
1b. Bentover Rows 3 x 5 reps
1c. KB Swinging Rows 3 x 10 reps

Day 2
Front Squat ss Runner Jumps on Box 3×5 ea side 1RM(1st rep paused 3 sec), then -20% for 2×3 not paused
Power Clean 3RM, then -10% for 3
Push Presses 3RM, then -10% for 2×3

Upper Muscular Imbalance 2
1a. Pullups 3 x Submaximal reps
1b. Z Press BB/KB/DB 3 x 8
1c. KB Swings 3 x 10

Day 3
Back Squat ss 24-30″ Depth Jump and Touch 3×5 1RM(1st rep paused 3 sec), then -20% for 2×3 not paused
Clean Complex Max 1 Clean Pull to 2 Cleans & 2 Front Squats Max
Closegrip Bench 5RM, then -10% for 2×5

Core Muscular Imbalance 2
1a. Bilateral Farmer’s Walk 3 x 25 yards down and back
1b. Pull-Ups 3 x submaximal
1c. GHDs 3×8

Day 1 Week 6
Back Squat ss Weighted Prisoner Squat Jumps 3×6 3RM (1st rep paused 5 sec), then -10% for 3 and -15% for 3+ (down sets not paused)
Clean Paused at Knee EMOMs Start at 70% 10 sets x 1 rep working up heavy but no misses
Bench Press 3RM (1st rep paused 5 sec), then -10% for 3×3 not paused

Upper Muscular Imbalance Work 1
1a. Weighted Push-Ups 3 x submaximal reps
1b. Bentover Rows 3 x 5 reps
1c. KB Swinging Rows 3 x 10 reps

Day 2
Front Squat ss Runner Jumps on Box 3×5 ea side 1RM(1st rep paused 3 sec), then -20% for 2×3 not paused
Power Clean 3RM, then -10% for 3
Push Presses 3RM, then -10% for 2×3

Upper Muscular Imbalance 2
1a. Pullups 3 x Submaximal reps
1b. Z Press BB/KB/DB 3 x 8
1c. KB Swings 3 x 10

Day 3
Back Squat ss 24-30″ Depth Jump and Touch 3×5 1RM(1st rep paused 3 sec), then -20% for 2×3 not paused
Clean Complex Max 1 Clean Pull to 2 Cleans & 1 Front Squat Max
Closegrip Bench 5RM, then -10% for 2×5

Core Muscular Imbalance 2
1a. Bilateral Farmer’s Walk 3 x 25 yards down and back
1b. Pull-Ups 3 x submaximal
1c. GHDs 3×8

Day 1 Week 7
Back Squat ss Weighted Prisoner Squat Jumps 3×6 3RM (1st rep paused 5 sec), then -10% for 3 and -15% for 3+ (down sets not paused)
Clean Paused at Knee EMOMs Start at 70% 12 sets x 1 rep working up heavy but no misses
Bench Press 3RM (1st rep paused 3 sec), then -10% for 4×3 not paused

Upper Muscular Imbalance Work 1
1a. Weighted Push-Ups 3 x submaximal reps
1b. Bentover Rows 3 x 5 reps
1c. KB Swinging Rows 3 x 10 reps

Day 2
Front Squat ss Runner Jumps on Box 3×5 ea side 1RM(1st rep paused 1 sec), then -20% for 3×3 not paused
Power Clean 3RM, then -10% for 3
Push Presses 3RM, then -10% for 2×3

Upper Muscular Imbalance 2
1a. Pullups 3 x Submaximal reps
1b. Z Press BB/KB/DB 3 x 8
1c. KB Swings 3 x 10

Day 3
Back Squat ss 24-30″ Depth Jump and Touch 3×5 1RM(1st rep paused 1 sec), then -20% for 3×3 not paused
Clean Complex Max 1 Clean Pull to 1 Clean & 1 Front Squat Max
Closegrip Bench 5RM, then -10% for 2×5

Core Muscular Imbalance 2
1a. Bilateral Farmer’s Walk 3 x 25 yards down and back
1b. Pull-Ups 3 x submaximal
1c. GHDs 3×8

Day 1 Week 8
Back Squat ss Weighted Prisoner Squat Jumps 3×6 3RM, then -10% for 2×3
Clean Paused at Knee EMOMs Start at 70% 6 sets x 1 rep working up heavy but no misses
Bench Press 3RM, then -10% for 2×3

Upper Muscular Imbalance Work 1
1a. Weighted Push-Ups 3 x submaximal reps
1b. Bentover Rows 3 x 5 reps
1c. KB Swinging Rows 3 x 10 reps

Day 2
Front Squat ss Runner Jumps on Box 3×5 ea side 1RM
Power Clean 1RM
Push Presses 3rm

Upper Muscular Imbalance 2
1a. Pullups 3 x Submaximal reps
1b. Z Press BB/KB/DB 3 x 8
1c. KB Swings 3 x 10

Day 3
Back Squat ss 24-30″ Depth Jump and Touch 3×5 1RM
Clean Complex Max 1 Clean & 1 Front Squat Max
Closegrip Bench 5RM

Core Muscular Imbalance 2
1a. Bilateral Farmer’s Walk 3 x 25 yards down and back
1b. Pull-Ups 3 x submaximal
1c. GHDs 3×8

Week 9-12
Day 1 Week 9
Back Squat ss Depth Jumps from a 12-24″ Box for height 3×6 1RM (paused 5 sec), then -20% for 2×5 not paused
Clean EMOMs Start at 70% 9 sets x 1 rep working up heavy but no misses
Bench Press 1RM (paused 5 sec), then -20% for 2×5 not paused

Upper Muscular Imbalance Work 1
1a. Weighted Push-Ups 5 x submaximal
1b. Bentover Rows 5 reps x 5 sets
1c. KB/DB Push Press 5 Reps x 5 sets

Day 2
Front Squat ss Runner Jumps on Box 3×5 ea side 3RM, then -10% for 2×3
3 Position Clean (hip, knee, and floor) Work to a near max
Push Presses 6RM, then -10% for 2×6

Upper Muscular Imbalance 2
1a. Pullups Submaximal reps x 3 sets
1b. Plate Lateral Raises 8 reps x 3 sets
1c. KB Swings 10 Reps x 3 sets

Day 3
Back Squat ss 24-30″ Depth Jump and Touch 3×3 1RM(paused 1 sec), then -15% for 3 and -20% for 3+
Clean Complex Max 1 Pull, 1 Clean & 1 Front Squat Max
Closegrip Bench 3RM, then -10% for 2×3

Core Muscular Imbalance 2
1a. Unilateral DB OH Carries 25 yards right hand and 25 yards left hand
1b. Pull-Ups 3 x submaximal
1c. GHRs 3×5

Day 1 Week 10
Back Squat ss Depth Jumps from a 12-24″ Box for height 3×6 1RM (paused 5 sec), then -20% for 2×5 not paused
Clean EMOMs Start at 70% 11 sets x 1 rep working up heavy but no misses
Bench Press 1RM (paused 5 sec), then -20% for 2×5 not paused

Upper Muscular Imbalance Work 1
1a. Weighted Push-Ups 5 x submaximal
1b. Bentover Rows 5 reps x 5 sets
1c. KB/DB Push Press 5 Reps x 5 sets

Day 2
Front Squat ss Runner Jumps on Box 3×5 ea side 2RM, then -10% for 2×2
3 Position Clean (hip, knee, and floor) Work to a near max
Push Presses 4RM, then -10% for 2×4

Upper Muscular Imbalance 2
1a. Pullups Submaximal reps x 3 sets
1b. Plate Lateral Raises 8 reps x 3 sets
1c. KB Swings 10 Reps x 3 sets

Day 3
Back Squat ss 24-30″ Depth Jump and Touch 3×3 1RM(paused 1 sec), then -15% for 3 and -20% for 3+ all down sets not paused
Clean Complex Max 1 Pull and 1 Clean Squat Max
Closegrip Bench 3RM, then -10% for 2×3

Core Muscular Imbalance 2
1a. Unilateral DB OH Carries 25 yards right hand and 25 yards left hand
1b. Pull-Ups 3 x submaximal
1c. GHRs 3×5

Day 1 Week 11
Back Squat ss Depth Jumps from a 12-24″ Box for height 3×6 1RM (paused 3 sec), then -20% for 2×5 not paused
Clean EMOMs Start at 70% 13 sets x 1 rep working up heavy but no misses
Bench Press 1RM (paused 3 sec), then -20% for 2×5 not paused

Upper Muscular Imbalance Work 1
1a. Weighted Push-Ups 5 x submaximal
1b. Bentover Rows 5 reps x 5 sets
1c. KB/DB Push Press 5 Reps x 5 sets

Day 2
Front Squat ss Runner Jumps on Box 3×5 ea side 1RM
3 Position Clean (hip, knee, and floor) Work to a near max
Push Presses 2RM, then -10% for 2×2

Upper Muscular Imbalance 2
1a. Pullups Submaximal reps x 3 sets
1b. Plate Lateral Raises 8 reps x 3 sets
1c. KB Swings 10 Reps x 3 sets

Day 3
Back Squat ss 24-30″ Depth Jump and Touch 3×3 1RM, then -15% for 2×3 not paused
Clean Complex Max Clean Max
Closegrip Bench 3RM, then -10% for 2×3

Core Muscular Imbalance 2
1a. Unilateral DB OH Carries 25 yards right hand and 25 yards left hand
1b. Pull-Ups 3 x submaximal
1c. GHRs 3×5

Day 1 Week 12
Back Squat ss Depth Jumps from a 12-24″ Box for height 3×6 Work up to 80% of 1RM for 2×3
Clean EMOMs Start at 70% 6 sets x 1 rep working up but not past 85%
Bench Press 1RM

Upper Muscular Imbalance Work 1
1a. Weighted Push-Ups 5 x submaximal
1b. Bentover Rows 5 reps x 5 sets
1c. KB/DB Push Press 5 Reps x 5 sets

Day 2
Front Squat ss Runner Jumps on Box 3×5 ea side Work up to 85% of 1RM for 1 rep
3 Position Clean (hip, knee, and floor) Work up to 85% of your best weight
Push Presses 1RM

Upper Muscular Imbalance 2
1a. Pullups Submaximal reps x 3 sets
1b. Plate Lateral Raises 8 reps x 3 sets
1c. KB Swings 10 Reps x 3 sets

Day 3
Back Squat ss 24-30″ Depth Jump and Touch 3×3 1RM
Clean Complex Max Clean Max
Closegrip Bench 3RM

Core Muscular Imbalance 2
1a. Unilateral DB OH Carries 25 yards right hand and 25 yards left hand
1b. Pull-Ups 3 x submaximal
1c. GHRs 3×5

Sample Speed Program:

Week 1
Day 1
Get ups 5 each
Runner Holds/6 each
Abduction/Adduction/6 each
Standing Oblique/6 each
Quadruped Thoracic Extension+Rotation x 10 ea side
Quadruped Thoracic Extension+Rotation w Internal Rotation x 10 ea side
Hip Flexor Stretch
Fire Hydrant/10 each
4 Position March/2
A-Skip/2
A-Skip to sprint 10 yards/2
B-Skip/2
B-Skip to Sprint 10 Yards/2
Half Kneeling to a 20 yard Sprint x 4

Day 2
Mountain Climbers/30 sec x3
Neck Series
Lying Leg cirlces
Cobra Pose
Frog Pose
Scorpion/10 each leg
Hip Flexor stretch
Cradles/10 yards
Frankentines/10 yards
4 Position March/2
A-Skips/2
B-Skips/2
Paused Russian Hop x 4 ea leg and Sprint 15 yards x 4

Day 3
Get ups 5 each
Runner Holds/6 each
Abduction/Adduction/6 each
Standing Oblique/6 each
Streamline
Quadruped Thoracic Extension+Rotation x 10 ea side
Quadruped Thoracic Extension+Rotation w Internal Rotation x 10 ea side
Cat Camel/ 10
Hip Flexor Stretch
Fire Hydrant/10 each
4 Position March/2
A-Skip/2
A-Skip to sprint 10yx2
B-Skip/2
B-Skip to Sprint 10yx2
Build up Sprints 40yardsx4 rest 30 seconds

6 sets (Focus on step count)
Prowler Push 10 yards super heavy, swim and sprint 15 yards x 6

Rest 3-4 minutes

The Hard Gainer Squat Program

Check out the “Mash Squat Every Day” E-Book with 4 twelve week programs for weightlifting, powerlifting, super total, and bodybuilding. Find out more below:

>>>Mash Squat Every Day<<<

Join Team Mash Mafia for weightlifting, powerlifting, athletic performance, bodybuilding, running, or a hybrid approach. This team is already taking over weightlifting, and I plan on taking over all of the other disciplines one at a time. Check it out below:

>>>Team Mash Mafia<<<

The Squat Every Day Learn 2 Lift Clinic is coming to Orlando, Kentucky, and Canada. To find out more, check out the link below:

Mash Mafia Squat Every Day Learn 2 Lift Clinic

The Hard Gainer Squat Program

Tom Summa is one of my best Junior lifters. His snatch and clean & jerk technique is almost flawless. The only struggle that he had when he came to the Mash Compound was a lack of leg strength. That is one problem that I can always address.

I believe highly efficient lifters are born. It depends on their limb lengths, flexibility, and speed. Tom was born efficient. He can pretty much Clean & Jerk 95% of anything that he Front Squats. Last training cycle, I put him on an individual training cycle that saw a 10k jump to his back squat, a 7 kilo jump to his Clean & Jerk, and a 5 kilo jump in his snatch, and all of this was acquired during an 8 week cycle.

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This cycle peaked him at a 147k Snatch, a 182k Clean & Jerk, and a 213k Back Squat at 19-years-old weighing around 88k during training. This jump inspired me to give you guys a glimpse at his plan. I will lay it out in two week increments and explain each stage.

Day 1 Weeks 1&2
Front Squats 83% 3×5
Kang Squats start with 38% of back Squat for 4×6

Day 2
Back Squat (1st rep paused 1 sec) 80% 5×5 with last set max reps
Dips 3×10

Day 3
Front Squat with Chains 5×3 1st rep paused with last set max reps (Start with 75% Bar Weight and 10% chain)
Axle Bar Clean Deadlifts 5RM, then -10% for 2×5

Day 4
Back Squat 3×5 same weight from Day 2 with no pauses
Plate Lateral Raises 3×10
BB Rollouts 3×10

Day 5
Front Squat 1RM, then -20% for 3, and -30% for max reps
Max Snatch
Max Clean & Jerk

Day 6
Back Squat 65% x 8
75% x 5
85% x 3
90% x 1
88% x 3
78%x5
Each week add 5-10lbs if all reps and sets are completed the week before

Elevated Suitcase Deadlifts 3 x 6 ea side
Bentover Rows 3 x 8 reps

Throughout this entire plan, I will give starting percentages. For example, you will notice that day 1 front squats have a starting percentage of 83%. If you complete all the sets and reps with the prescribed weight, increase the percentage 2-5% the next week.

When you see “last set max reps or a 5+”, that means you are to perform a maximum number of reps. However I suggest stopping with one in the tank. I don’t recommend a lot of misses with back squats or front squats.

I kept Tom maxing on Fridays in the snatch and clean & jerk with the understanding that the lifts were going to suffer at first. When you are crushing the body on strength movements, obviously the Olympic lifts are going to suffer.

Feel free to add in more snatch and clean & jerk on the other days, but focus on technique for the first couple of weeks.

Day 1 Weeks 3&4
Front Squats 1RM with 3 sec pause, then -15% for 2×3
Goodmornings 4×6 Start with 35% of Back Squat

Day 2
Back Squat 3RM with 1st rep paused 3 sec & then -10% for 2×3 no pauses and last set 3+
Bentover Rows 4×5

Day 3
Front Squat with Chains 1RM, then -15% for 2×3
Axle Bar Clean Deadlifts 3RM pause at knee for 2 sec, then -10% for 2×3 no pause

Day 4
Back Squat 3×3 with 95% of 3RM from Day 2 with no pauses
KB Upright Rows 3×10
BB Rollouts

Day 5
Front Squat 1RM, then -15% for 3
Max Snatch
Max Clean & Jerk

Day 6
Back Squat 80% for 5×5 with last set 5+
Unilateral RDLs 3 x 6 ea leg
Unilateral Farmer’s walk 20yd down and back x 3 ea hand
Dips 3×10

A lot of the same principles apply from weeks 1&2, so you will still have the + sets, and the percentages are just starting points. “RM” means rep max, so you perform the prescribed number of reps as heavy as possible.

You can add more snatch and clean & jerk during this phase as you will probably start to adapt. It was after this two weeks, that Tom started hitting big PRs. Remember that your nutrition and recovery will have to match the intensity of your program.

If you aren’t sleeping, eating, and taking care of your body, then you will just breakdown.

Day 1 Weeks 5&6
Front Squats 1RM with 1 sec pause, then -15% for 2×3
Wide Goodmornings 4×6

Day 2
Back Squat 3RM, then -15% for 2×3 and last set is 3+
Bentover Rows 4×5

Day 3
Front Squat with Chains 1RM, then -15% for 2×3
Axle Bar Clean Deadlifts Clean Deadlifts 3RM, then -10% for 2×3

Day 4
Back Squat Take 90% of Day 2’s 3RM for 3×3
KB Upright Rows 3×10
BB Rollouts

Day 5
Front Squat 1RM, then -15% for 3
Max Snatch
Max Clean & Jerk

Day 6
Back Squat 5×5 with last set 5+ (continue progressing)
RDLs 3 x 8
Farmer’s Walk 20yd down and back x 3

This will be the phase that you will start seeing some gains in snatch and clean & jerk as well as your squats. This is the last phase before the main focus shifts to mainly absolute strength, so you need to go hard to force adaptation.

Day 1 Weeks 7&8
Back Squat 3RM (1st rep paused 2 sec), then -10% for 2×3 not paused
GHRs 3×8

Day 2
Front Squats 1RM with 1 sec pause, then -15% for 3
KB Bat Wing Rows 3×10

Day 3
Back Squat 1RM, then -20% for 2×3
Clean Deadlifts 3RM, then -10% for 2×3
BB Rollouts

Day 4
off

Day 5
Max Snatch
Max Clean & Jerk
Front Squat 1RM

Day 6
Back Squat 5RM, then -10% for 2×5
Hyperextensions 3×10

Now it’s time to start peaking the lifts. The priority will shift to the snatch and clean & jerk. The athlete will continue to hit new maxes on the squats with Saturdays designated to continued strength gains with the 5 rep max and down sets.

If you have trouble gaining strength in the back squat, this plan should hook you right up. I am in the process of developing Tom’s new plan for even more continued strength gains. Stay Tuned for that one!

I hope that you guys are enjoying the path that Team Mash Elite is on. We are working hard to educate and entertain all of you with our knowledge and abilities with the barbell.

We are still looking for partners that are interested in:

• Becoming a Mash Elite Weightlifting Affiliate
• Financial partnership
• Assistance with Grant Writing for a 501c3
• Identifying Foundations and Grants
• Administrative assistance
• Prayers

If you are interested in finding out more about these partnerships, email me directly at:

Travis.Mash@mashelite.com

Don’t forget about the Mash Elite Weightlifting Team Camp:

We are hosting a three-day camp July 8-10 at the Mash Compound. It’s going to look like this:

• Day 1 Max Out Friday with the team and social afterwards
• Day 2 Clinic with Coach McCauley, Coach Wilkes, me and the team
• Day 3 Clinic about meet day prep and strategy, and then a sanctioned meet

We’ve decided to limit the camp to only 20 people, so don’t wait if you’re interested. Here’s the link to find out more:

<<<3 Day Mash Camp>>>

The Eze Squat Super Total Program

Before you get started on our latest FREE 12-week Program, check out a few offers from Team Mash Elite and help support the cause:

Check out the “Mash Squat Every Day” E-Book with 4 twelve week programs for weightlifting, powerlifting, super total, and bodybuilding. Find out more below:

>>>Mash Squat Every Day<<<

Join Team Mash Mafia for weightlifting, powerlifting, athletic performance, bodybuilding, running, or a hybrid approach. This team is already taking over weightlifting, and I plan on taking over all of the other disciplines one at a time. Check it out below:

>>>Team Mash Mafia<<<

The Squat Every Day Learn 2 Lift Clinic is coming to Orlando, Kentucky, and Canada. To find out more, check out the link below:

Mash Mafia Squat Every Day Learn 2 Lift Clinic

The Eze Squat Super Total Program

Several years ago, I released a program to strengthen an athlete’s front squat. The program was called the “Eze Front Squat Program” after the very athlete that I designed the program for. To date this is one or our most popular Free Programs.

Yesterday, I wrote a new program for one of my online team members. I loved some of the new concepts that we used, and I decided to release a version to all of you. My readers are the heartbeat of Team Mash Elite. Without all of you we would just be a bunch of meatheads lifting in some cold dungeon.

Dave Tate taught me a longtime ago to give 4 times as much Free Material compared to the material that I sale. I have always tried to stick to that rule. I love the barbell. I have spent my whole life trying to understand the cold steel. The fact that all of you want to learn more about the barbell gives a little more meaning to my life.

This program is designed to strengthen the Snatch, Clean & Jerk, Squat, Bench, and Deadlift. It is also designed to strengthen and stabilize the Front Squat. This plan should bring lots of gains to the squat, deadlift, and the Olympic lifts.

It is a simple plan. I only included the basics. If you have more time to get jacked for summer, here are a few assistance exercises to add in:

Upper Body suggested sets and reps
Pull-Ups 3 x submaximal reps
Weighted Push-ups 3 x submaximal reps
Bentover Rows 3 x 5-10
Dips 3 x submaximal reps
KB Upright Rows 3 x 5-10
Muscle-Ups 3 x submaximal reps
Rope Climb 3 sets
DB Tricep Extensions 3 x 5-10
Axle Bar Curls 3 x 5-10

Lower Body suggested sets and reps
Lunges 3 x 10 ea leg
Unilateral RDLS 3×6-8 reps per leg
Carries 3 x 30-60 seconds

Just a heads up, I have included a new concept to my workout. There are some plus sets, which means that the athlete will be asked to do as many past that rep scheme as possible. I don’t want these taken to failure. I want you to stop with a rep or two in the tank. It will look like this:

5RM(1st rep paused 3 sec), then -10% for 2×5 not paused with last set 5+

Everything is the same as all of my other programs except on the last down set I am asking you to push it past the 5 reps.

This program should taper you for a massive 5-lift total. I hope you guys enjoy this plan. Remember if you enjoy these articles, you might want to check out the “Mash Squat Every Day” E-Book. There are four twelve week programs in that book along with a lot of cool information.

Check it out here >>>Mash Squat Every Day E-Book<<<

Week 1-4
Day 1 Week 1
High Bar Back Squat with Belt 5RM(1st rep paused 3 sec), then -10% for 2×5 not paused with last set 5+
Snatch 50% x 3, 60% x 3, 70% 2×3, 77% x 2, 82% x 1

Day 2
Clean & Jerk 50% x 3, 60% x 3, 70% 2×3, 77% x 2, 82% x 1
Bench Press 10RM, then -10% for 2×10

Day 3
Front Squat 3RM(Pausing all reps 7 sec in bottom and 15sec at top), then -10% for 2×3 all paused
Deadlift 5RM(1st 2 reps paused 5 sec 2″ off Ground), then -10% for 2×5 not paused

Day 4
Snatch Max Effort Snatch Pull x 2, Snatch x2, Hang Snatch x 1, and OH Squat x 2 Max
Clean & Jerk Max Effort Clean Pull x 2, Clean x 2, Front Squat x 2, and Jerk x 2 Max
Closegrip Bench Press 5RM, then -10% for 2×5 (last set is 5+)

Day 5
Back Squat with Belt 10RM, then -10% for 2×10
Strict Presses 10RM, then -10% for 2×10
Alternate Stance Deadlifts 5RM, then -10% for 2×5

Week 1-4
Day 1 Week 2
High Bar Back Squat with Belt 5RM(1st rep paused 3 sec), then -10% for 2×5 not paused with last set 5+
Snatch 55% x 3, 65% x 3, 75% 2×3, 80% 2 x 2, 85% 2 x 1

Day 2
Clean & Jerk 55% x 3, 65% x 3, 75% 2×3, 80% 2 x 2, 85% 2 x 1
Bench Press 10RM, then -10% for 2×10

Day 3
Front Squat 3RM(1st rep paused 3 sec), then -10% for 2×3 not paused
Deadlift 5RM(1st 2 reps paused 5 sec 2″ off Ground), then -10% for 2×5 not paused

Day 4
Snatch Max Effort Snatch Pull x 1, Snatch x2, Hang Snatch x 1, and OH Squat x 2 Max
Clean & Jerk Max Effort Clean Pull x 1, Clean x 2, Front Squat x 2, and Jerk x 2 Max
Closegrip Bench Press 5RM, then -10% for 2×5 (last set is 5+)

Day 5
Back Squat with Belt 10RM, then -10% for 2×10
Strict Presses 10RM, then -10% for 2×10
Alternate Stance Deadlifts 5RM, then -10% for 2×5

Day 1 Week 3
High Bar Back Squat with Belt 5RM(1st rep paused 1 sec), then -10% for 2×5 not paused with last set 5+
Snatch 50% x 3, 60% x 3, 65% 2×3, 72% x 2, 80% x 1

Day 2
Clean & Jerk 50% x 3, 60% x 3, 65% 2×3, 72% x 2, 80% x 1
Bench Press 8RM, then -10% for 2×8

Day 3
Front Squat 3RM(Pausing all reps 7 sec in bottom and 15sec at top), then -10% for 2×3 all paused
Deadlift 5RM(1st 2 reps paused 3 sec 2″ off Ground), then -10% for 2×5 not paused

Day 4
Snatch Max Effort Snatch Pull x 1, Snatch x2, Hang Snatch x 1, and OH Squat x 1 Max
Clean & Jerk Max Effort Clean Pull x 1, Clean x 2, Front Squat x 1, and Jerk x 2 Max
Closegrip Bench Press 5RM, then -10% for 2×5 (last set is 5+)

Day 5
Back Squat with Belt 8RM, then -10% for 2×8
Strict Presses 8RM, then -10% for 2×8
Alternate Stance Deadlifts 5RM, then -10% for 2×5

Day 1 Week 4
High Bar Back Squat with Belt 5RM, then -10% for 5+
Snatch 55% x 3, 65% x 3, 75% 1×3, 80% 1 x 2, 85% 1 x 1, 88% 1×1

Day 2
Clean & Jerk 55% x 3, 65% x 3, 75% 1×3, 80% 1 x 2, 85% 1 x 1, 88% 1×1
Bench Press 8RM, then -10% for 8

Day 3
Front Squat 3RM(Pausing all reps 5 sec in bottom and 12sec at top), then -10% for 3 not paused
Deadlift 3RM(1st 2 reps paused 3 sec 2″ off Ground), then -10% for 3 not paused

Day 4
Snatch Max Effort Snatch Pull x 1, Snatch x 1, Hang Snatch x 1, and OH Squat x 1 Max
Clean & Jerk Max Effort Clean Pull x 1, Clean x 2, Front Squat x 1, and Jerk x 1 Max
Closegrip Bench Press 5RM, then -10% for 5+

Day 5
Back Squat with Belt 8RM, then -15% for 8
Strict Presses 8RM, then -10% for 8
Alternate Stance Deadlifts 5RM

Day 1 Week 5
High Bar Back Squat with Belt 3RM(1st rep paused 3 sec), then -10% for 2×3 not paused with last set 3+
Snatch 50% x 3, 60% x 3, 70% x2, 75% 2×2, 80% x 1, 85%2×1

Day 2
Clean & Jerks 50% x 3, 60% x 3, 70% x2, 75% 2×2, 80% x 1, 85%2×1
Bench Press 5RM, then -10% for 2×5 (last set is 5+)

Day 3
Front Squat 3RM(Pausing all reps 5 sec in bottom and 12sec at top), then -10% for 2×3 all paused
Deadlift 3RM(1st rep paused 5 sec at Knee), then -10% for 2×3 not paused
BB Elevated Hip Thrusts 4×6

Day 4
Snatch Max Effort Snatch Pull x 1, Snatch x2, Hang Snatch x 1, and OH Squat x 1 Max
Clean & Jerk Max Effort Clean Pull x 1, Clean x 2, Front Squat x 1, and Jerk x 2 Max
Closegrip Bench Press 3RM, then -10% for 2×3 last set is 3+

Day 5
Back Squat with Belt 5RM, then -10% for 2×5 with last set 5+
Strict Presses 5RM, then -10% for 2×5
RDLs 3×8

Day 1 Week 6
High Bar Back Squat with Belt 3RM(1st rep paused 3 sec), then -10% for 2×3 not paused with last set 3+
Snatch 53% x 3, 63% x 3, 73% x2, 78% 2×2, 83% 2x 1, 88% 2×1

Day 2
Clean & Jerks 53% x 3, 63% x 3, 73% x2, 78% 2×2, 83% 2x 1, 88% 2×1
Bench Press 5RM, then -10% for 2×5 (last set is 5+)

Day 3
Front Squat 3RM(Pausing all reps 5 sec in bottom and 12sec at top), then -10% for 2×3 all paused
Deadlift 3RM(1st rep paused 5 sec at Knee), then -10% for 2×3 not paused
BB Elevated Hip Thrusts 4×6

Day 4
Snatch Max Effort Snatch Pull x 1 and Snatch x2 Max
Clean & Jerk Max Effort Clean Pull x 1, Clean x 1, Front Squat x 1, and Jerk x 1 Max
Closegrip Bench Press 3RM, then -10% for 2×3 last set is 3+

Day 5
Back Squat with Belt 5RM, then -10% for 2×5 with last set 5+
Strict Presses 5RM, then -10% for 2×5
RDLs 3×8

Day 1 Week 7
High Bar Back Squat with Belt 3RM(1st rep paused 1 sec), then -10% for 2×3 not paused with last set 3+
Snatch 50% x 3, 60% x 3, 70% 2×2, 77% x 2, 83% x1

Day 2
Clean & Jerks 50% x 3, 60% x 3, 70% 2×2, 77% x 2, 83% x1
Bench Press 5RM, then -10% for 2×5 (last set is 5+)

Day 3
Front Squat 3RM(Pausing all reps 5 sec in bottom and 12sec at top), then -10% for 2×3 all paused
Deadlift 3RM(1st rep paused 3 sec 2″ at Knee), then -10% for 2×3 not paused
BB Elevated Hip Thrusts 4×6

Day 4
Snatch Max Effort Snatch Pull x 1 and Snatch x 1 Max
Clean & Jerk Max Effort Clean x 1, Front Squat x 1, and Jerk x 1 Max
Closegrip Bench Press 3RM, then -10% for 2×3 last set is 3+

Day 5
Back Squat with Belt 5RM, then -10% for 2×5 with last set 5+
Strict Presses 5RM, then -10% for 2×5
RDLs 3×8

Day 1 Week 8
High Bar Back Squat with Belt 3RM, then -10% for 3+
Snatch 55% x 3, 65% x 3, 78% 1×2, 83% 1 x 2, 88% 1 x 1, 90% 1×1

Day 2
Clean & Jerks 55% x 3, 65% x 3, 78% 1×2, 83% 1 x 2, 88% 1 x 1, 90% 1×1
Bench Press 5RM, then -10% for 5+

Day 3
Front Squat 1RM(Pausing all reps 3 sec in bottom and 10 sec at top), then -10% for 3+ not paused
Deadlift 1RM(paused 3 sec at Knee), then -15% for 3 not paused
BB Elevated Hip Thrusts 4×6

Day 4
Snatch Max Effort Max Snatch
Clean & Jerk Max Effort Max Clean & Jerk
Closegrip Bench Press 3RM, then -10% for 3+

Day 5
Back Squat with Belt 5RM, then -10% for 2×5
Strict Presses 5RM, then -10% for 2×5
RDLs 3×8

Day 1 Week 9
Snatch 70% x2, 75% x1, 80% x 1, 85% 2×1, 90×1, 93% 1×1
Back Squat with Belt 3RM, then -10% for 2×3

Day 2
Clean & Jerk 70% x2, 75% x1, 80% x 1, 85% 2×1, 90×1, 93% 1×1
Bench Press 3RM, then -10% for 2×3 (last set is 3+)

Day 3
Front Squat 3RM(Pausing all reps 3 sec in bottom and 10sec at top), then -10% for 2×3 all paused
Deadlift 10×1 EMOM starting at 75% and working up slowly if miss drop down

Day 4
Snatch Max Effort Snatch (competition style 3 attempts)
Clean & Jerk Max Effort Clean & Jerk (competition style 3 attempts)
Closegrip Bench Press 5RM, then -10% for 2×5 (last set is 5+)

Day 5
Back Squat with Belt 5RM, then -10% for 2×5
Strict Presses 3RM, then -10% for 2×3
Deadlift off 4″ Blocks 3RM, then -10% for 2×3

Day 1 Week 10
Snatch 70% x2, 75% x2, 80% x 1, 85% 2×1
Back Squat with Belt 3RM, then -10% for 2×3

Day 2
Clean & Jerk 70% x2, 75% x2, 80% x 1, 85% 2×1
Bench Press 3RM, then -10% for 2×3 (last set is 3+)

Day 3
Front Squat 3RM(Pausing all reps 3 sec in bottom and 10sec at top), then -10% for 2×3 all paused
Deadlift 12×1 EMOM starting at 75% and working up slowly if miss drop down

Day 4
Snatch Max Effort Snatch (competition style 3 attempts)
Clean & Jerk Max Effort Clean & Jerk (competition style 3 attempts)
Closegrip Bench Press 3RM, then -10% for 2×3 (last set is 3+)

Day 5
Back Squat with Belt 5RM, then -10% for 2×5
Strict Presses 1RM, then -20% for 3
Deadlift off 4″ Blocks 1RM, then -20% for 2×3

Day 1 Week 11
Snatch Work up to at least Opener
Back Squat with Belt 3RM, then -10% for 2×3

Day 2
Clean & Jerk Work up to at least Opener
Bench Press 2RM (This will be your opener), then -15% for 2×3

Day 3
Front Squat 1RM(Pausing all reps 3 sec in bottom and 10sec at top), then -15% for 2×3 all paused
Deadlift 2RM this will be opener

Day 4
Snatch Max Effort Snatch (competition style 3 attempts)
Clean & Jerk Max Effort Clean & Jerk (competition style 3 attempts)
Closegrip Bench Press 1RM, then -15% for 2×3

Day 5
Back Squat with Belt Take 90% for 5RM for 2×5
Strict Presses off
Deadlift off 4″ Blocks 1RM

Day 1 Week 12
Snatch Snatch Max but no misses
Back Squat with Belt 90% of 3RM for 1×3

Day 2
Clean & Jerk Work up to Clean & Jerk opener
Bench Press work up to 85% for 1

Day 3
Front Squat 1RM
Deadlift off

Day 4
Snatch Max Effort Max Snatch
Clean & Jerk Max Effort Max Clean & Jerk
Closegrip Bench Press off

Day 5
Back Squat with Belt Max Squat
Strict Presses Max Bench Press
Deadlift off 4″ Blocks Max Deadlift

Live life – Love Training – a structured approach to unstructured training by Ricky Mcfarlane

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Live life – Love Training – a structured approach to unstructured training

mountains

There’s no better feeling than training with freedom! Enjoying what you’re doing! Some people enjoy the grind and the drive! And I’m the same. But is it the grind of that particular pursuit that’s attractive, or the aspect of chasing a goal, short term or long term? I feel that coaches and athletes nowadays relay to the general population that you must only chase one goal, and that one goal must be your life! Well what about the people that have more than one goal? Do we just ignore them? I don’t think so! What do you say to someone who may want to run a marathon and compete in a powerlifting contest in the same year, or maybe the people that don’t even want to compete in anything but want their weekly training to be made up of various training styles, and activities? If you are one of those people, then this article is aimed at you. This is for the people that want to run, lift heavy, swim, bike and do gymnastics all in one week. What I am going to show you is how to structure, unstructured training and how to develop your abilities, in the exact activities that you want to. This really is a conjugate lifestyle, changing up your training regime to ultimately achieve the same goal.

The split – Goal getters
No I’m not talking about a bodybuilding routine. But I am talking about a similar concept, which is the action of splitting our weekly workouts up in days, which are dedicated to a specific goal. The only difference being is we are going to perform training style splits rather body part splits. The easiest way to do this is the following. Name your goals for a given time period. This could be 1 month, 6 months, or 2 years. It doesn’t matter. What you have to realize is that if you are going to split your week up then gains in certain areas may be slower than if you were to just train for that activity. So, for example you may set yourself a really varied goal of maybe, a double bodyweight squat, a 15lb clean PR, improve you minute mile, add 4kg of lean mass, and break your 2O mile bike record in 8 months time. You may think that this sounds ridiculous and many will say it is impossible. Well I say impossible is nothing! And if you are like me you are not the sort of person to give up on a challenge then let’s get structuring. Firstly what we have to do is divide your week up into blocks and depending on your scheduled program your week may look something like this if you have 5 days per week to train

Monday – Olympic Weightlifting/lower body strength

Tuesday – upper body strength -light bike training 3O-5O% distance

Wednesday – Long run training

Thursday -Recovery day

Friday -Olympic weightlifting/full body hypertrophy –

Saturday -long bike training

Sunday – Recovery day

shank

Once you have your desired schedule, then it’s time to find the best way to improve your chosen goals. Deciding on the right programming on each day comes down to a number of questions. How important is the goal or training style of each day and what precedence does it have in your chosen list of goals? How much is each training session going to take out of you for the next? How hard can you train in each session to provoke a training response without interrupting the training of other sessions throughout the week, and finally, what is going to be the best bank for your buck in terms of programming?
Once you have these questions answered I believe the progress in each element is actually very possible and the enjoyment you get out of a varied training program will allow for a greater and more successful training experience!

The Everyday Guys

This section is for the people that aren’t really looking to compete in any events but want to change their training up every session. This is a particularly fun concept for me as it defines Freedom! Freedom to do whatever you like! When you like! How you like! However, sometimes when people undertake this methodology sessions become random without progress. What I’m going to show you is how to plan your weeks training to get the best out of each training session. What I’m going to do is use an example of someone that wants to involve as much variety as possible per week.
What we are going to do is split training sessions into blocks like the following

Red Block- high impact/ dynamic training (Olympic weightlifting, plyometrics, maximal sprinting, parkour)

Blue block – Strength/ resistance training (powerlifting, hypertrophy, gymnastics)

Green block- low impact cardio (swimming, biking, rock climbing, rowing)

Purple block- higher impact cardio (road running, hiking, trail running, various forms of martial arts, including heavy bag training)

Yellow block- (metabolic conditioning, kettlebell training)

So how do we make unstructured training structured? Well.. What we are going to do is pick the given blocks that you are going to use during a given period of time, And from that you pick the days that you are going to use them, so for example your week could look like the following

Monday -Red Block
Tuesday-green block
Wednesday -off
Thursday – blue block
Friday – purple block
Saturday -blue block/yellow block
Sunday -off

What days you put what blocks in is totally up to you and your schedule as this is a truly a flexible routine. If there are certain days where you have only thirty minutes to workout and others where you have ninety minutes, course accordingly.
So now we have your blocks in place (the structured part), we can now look at the unstructured part or the freedom part. This is where the ones amongst you that want to just do what you feel like that day get some sort of freedom to express yourself. If you wake up on a Monday for example and Mondays are a high impact-conditioning day, you have a choice. Do you feel like running the trails today, hitting hill sprints or going to your BJJ class? Then do it! That’s the beauty of it, as long as you stick to your block for that day you are totally free to train how you like.

The impulse trainer

ring

True, Structured Freedom! Are you one of those people that decide what they are going to do when they walk into the gym? Then don’t worry I’ve got you! It’s a lot simpler than you think. If you wake up and decide you want to do a Met-con on a Monday and you still have 3 other blocks to hit that week, it’s totally fine! As long as you hit your given blocks by the end of that week then you have successfully fulfilled your program. If you have achieved your targets for that week, why are you not going to improve? This is true constructive conjugate freedom!
As I’ve said throughout the article even though there is no rigidity to this style of training we must always look to improve otherwise training will become stagnant. Having monthly or yearly goals and weekly targets is a great way of staying on track. Although this routine exercises freedom I still feel that progressive programming is essential so as long as you hit your programmed lifts or runs etc. for that week progression is still possible.

Programming
Great ways of programming when doing this style of training is to set weekly targets that are part of a bigger monthly and yearly target. So for example if we look at the strength block of your training, a great way to program for gains is to run a conjugate style progressive program. My preference would be to hit a given rep max week one, say 1O rep max back squat, then hit a variant of this in weeks 2 and 3 and back to the rep max on week 4. Changing up the exercise to make it more difficult during weeks 2 and 3 is something I’ve personally found very effective. If you want to try this and would like to see how to run it over a period of say 4 months to smash your 5 rep max for example here’s a simple way to do so;

2 weeks GPP
Week 1 1O rep max
Week 2 1O rep max w/ 3-5 sec pause
Week 3 10 rep max w/ 1 second pause
Week 4 1O rep max
Week 5 Deload week 1 x 10 @60% 1Orpm
Week 6 8-rep max
Week 7 8-rep max 3-5 second pause
Week 8 8-rep max 1-second pause
Week 9 8-rep max
Week 1O 1 x 8 @ 60%
Week 11 5-rep max
Week 12 5-rep max 3-5 second pause
Week 13 5-rep max 1-second pause
Week 14 5-rep max test week

Another great way of using is method is to use variants of the target exercises so instead of pauses for the squat you could use the front squat, Beatles squat if your aim is with a belt, squat against bands or chains, there are many possibilities. This is a great way of improving strength when sessions are limited and can be used for most lifts upper or lower.

When programming your endurance work over periods of time like this I find progressively overloading the volume and intensity of the training will aid in increase performance. So for example if the goal was to run a faster 5k, then this is how we could program your sessions over a 4-month period if you had 2 running sessions per week.

Week 1 session 1 – 2.5k steady run
Session 2 – interval runs faster than 5k pace 500m x 4 runs
Week 2 session 1 – 2.75k steady run
Session 2 – interval runs faster than 5k pace 500m x 4 /1 x 250m runs
Week 3 session 1 – 3k steady run
Session 2 – interval runs faster than 5k pace 500m x 5 runs
Week 4 session 1 – 2.5k steady run
Session 2 – off
Week 5 session 1 – 3k steady run
Session 2 – interval runs faster than 5k pace 500m x 4 runs
Week 6 session 1 – 3.5k steady run
Session 2 – interval runs faster than 5k pace 500m x 5 runs
Week 7 session 1 – 3.75k steady run
Session 2 – interval runs faster than 5k pace 500m x5/ 1 x 250m runs
Week 8 session 1 – 3k steady run
Session 2 – off
Week 9 session 1 – 3.5k steady run
Session 2 – interval runs faster than 5k pace 500m x 5 runs
Week 10 session 1 – 3.75k steady run
Session 2 – interval runs faster than 5k pace 500m x 6
Week 11 session 1 – 4k steady run
Session 2 – interval runs faster than 5k pace 500m x 6/ 1 x 250m
Week 12 session 1 – 3.5k steady run
Session 2 – off
Week 14 session 1 – 4k steady run
Session 2 – interval runs faster than 5k pace 500m x 8
Week 15 session 1 – 4.5k steady run
Session 2 – interval runs faster than 5k pace 500m x 8
Week 16 session 1 – 2.5k steady run
Session 2
Week 17- 5k test

The beauty of this style of training is if you set yourself a new goal and need to adapt training, then it’s just a matter of changing some blocks around to stimulate a new training response.
This is something I’ve wanted to talk about for a while and although the purists out there will probably not agree with this article I feel that we have one life and if training is going to be a part of it the. Why not enjoy every moment, in other words, live life, love training!

Thank you for reading

Ricky Mcfarlane
By Ricky McFarlane
Mash Elite Performance writer/coach
Sports performance coach/ Trainer at Spartan Strength and Conditioning, England
Sport exercises science student
Instagram: THEMCFARLANEMETHOD
Twitter: Ricky_mc90

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