Category Archives for "Free Workouts"

Choosing the Right Gym by Crystal McCullough

What comes to mind when someone says the word CrossFit or the phrase “functional training”? As of 2017, there are over 13,000 CrossFit affiliated gyms in over 120 countries. If you add the other “functional training” and “globo” gyms onto that, there is practically a gym on every street corner. Most of these gyms are independently owned or franchised with no hierarchy or headquarter-driven programming. You could walk into ten CrossFit gyms and none of them will be the same. They all have their own culture, their own program, and their own way of doing things. That is good in that if you don’t like one gym, there is probably another close by that is the perfect fit. The downside is, as the consumer, how do you choose? Do you base it on location, price, referral, or something else? Do you shop around until it feels like home?

One question you might want to ask yourself is how qualified are the staff members? When you choose your doctor, you look at their qualifications, if they have a specialty, and if they have bedside manner – because your life could literally be in their hands. When you choose your dentist, you do the same thing. You are trusting that person to be a professional and know what they are doing. So, why wouldn’t you hold the staff member at your gym to the same standard? You put your health and fitness into their hands and should be able to trust they know what they are doing.

COACH MASH'S GUIDE TO HYBRID TRAINING

The Art of Combining:

Weightlifting - Powerlifting - Bodybuilding

Strongman - Functional Fitness - Endurance Cardio

Learn the art and science of how to train multiple disciplines simultaneously. Get stronger, faster, bigger...
and DO WHAT YOU WANT.

 

My Advice For Someone Searching For a New Gym

  1. Get on a gym’s website. Check out their coach and staff member page. Are they educated? How long have they been in the industry? Is this a part time gig for them or do they see their job as a profession?
  2. Take advantage of a free trial offer at the gym. Visit several class times to get an idea of the different coaching styles and the culture of the gym.
  3. Pay close attention to the program. Is it well rounded? Does the coach know how to modify and scale for athletes who need it?
  4. Engage with the other members. Are they welcoming and friendly?
  5. Are the coaches concerned if you move well?

My Advice For Coaches

  1. Be a professional.
  2. Never stop learning. Don’t be content with what you think you know. Learn from those smarter than you.
  3. Be early to the classes you are coaching. An athlete shouldn’t beat you to the gym.
  4. Be prepared for class. Know what the athletes are doing prior to class starting. Read up on the best ways to modify for injured athletes.
  5. Be available to the athletes. Engage with them.
  6. Have a contingency plan for large classes and weather.
  7. Know your clientele and their needs.

How To Choose The Right Exercises

A well-rounded program should hit all muscle groups and all three energy systems within the week. It should be well thought out with strength, skill, and conditioning components. As an example, At LEAN Fitness Systems (home to the Mash Compound), our LEAN Fit crew has a barbell strength component three times per week, a gymnastics strength or skill twice per week, and conditioning each day. We are currently working on building stronger cores and treating imbalances. Strength should never be random and it should be periodized.

We have a wide demographic of members of all different skill levels. We feel it is very important to build these skill levels into our program. A sample week of our current training block is as follows:

Week 1
Day 1
Strength:
Bench Press 5×5 increasing in weight
ss
Banded Face Pulls 5×10
Workout:
Health/Athletic/Performance
3 Rounds:
15 Ball Slams
10 Push-ups
40 yard Farmer Carry
Accessory Work:
3 sets:
30 Russian Twists
45 second Plank Hold
Day 2
Skill Work –
Toes to Bar
**Take about 10 minutes to work this skill
Strength Work –
Plank Shoulder Taps
**Front Leaning Rest (top of the push-up position)
5 x 15 each side
*Rest 60 seconds between sets
Workout:
AMRAP15
10 KB Swings
15 Burpees
10 Toes to Bar
Health – no weight assigned; scale accordingly
Athletic – 53/35 KBS and Knee Raises
Performance – 70/55
Day 3
Strength:
3×5 Front Squat building in weight
Workout:
Part 1 –
EMOM 4 Row or Bike x30 seconds
Rest 5 minutes
Part 2 –
Round 1: (3 sets)
60 yard Sprint
40 (20 each side)
GrassHoppers
20 Ball Slams
*Rest 90 seconds from last person
Round 2: (3 sets)
60 yard Sprint
30 (15 each side)
Single Leg V-Ups
15 Kettle Bell Swings
*Rest 90 seconds from last person
Round 3: (3 sets)
60 yard Sprint
20 (10 each side) Plank Shoulder Taps
10 Get Ups
Day 4
Gymnastics Work For Quality:
4 Sets:
30 second dead hang from the pull-up bar in the hollow position
** alternate would be 30 second in hollow on the floor
Rest 60-90 seconds b/t sets
then
5 Rounds
25 Hollow Rocks
25 Arch Rocks
Workout:
 6 Rounds:
5 Squat Jumps
**5 second hold in the bottom of the squat
then
3 sets:
30 second sit and reach
20 each side heel taps
Cool down with BIKE and lots of foam rolling!! Quads/Hamstrings/Glutes!
Day 5
Strength:
Back Squat 1RM
Deadlift 4×6
Accessory Work:
3 sets:
Single Leg RDL x 10 each leg (with KB)
KB Hip Thrust x 10
Seated DB Press x 5

 
As it should be, our program is still a work in progress and we are constantly working to improve. We have recently gotten more in depth with our three different skill levels. We’ve started adding barbell movements into our conditioning pieces to increase the level of difficulty for our performance level athletes. We have a barbell club option where two USAW Level 5 coaches can teach the Olympic movements (snatch and clean and jerk) for anyone who wants to learn them. As time goes on, we are going to start adding these movements into our classes for our performance level athletes. All of our athletes have to earn their level by portraying competency in movement. Whether they are 65 and their goal is to be able to continue to live alone and do activities of daily living or they are a 14 year old with Olympic aspirations, in our gym, they will move well first.

One of the biggest takeaways I’d like you to have from this article: if a gym or a coach is not interested in if you move well, move on!

Here's the key to unlocking even more gains in 2018...

Become a member of the Mash Mafia.

* Fully Customized Programming

* Unlimited Technique Analysis

* The Best Coaching in the World

Training Military and First Responders

During my entire career in strength and conditioning, I have enjoyed working with the men and women in the military and our first responders. Number one, these are our heroes; real life heroes. These people protect us, guard us, and rescue us when things go really badly. It’s important that these men and women are prepared for their work. If I help prepare one of these men or women, I contribute in a very small way to them saving people and doing good. That makes it pretty dang special. This article has some advice on helping those of you who coach are military and first responders as well as the coaches out there who help prepare these folks.

I treat first responders and military personnel the same way I treat my other athletes. When an athlete comes to me, I look at their strengths and weaknesses, muscular imbalances, and the sport that they play. Soccer players use a different energy system than football players. Cross Country athletes are different from soccer players.

First responders and military personnel have to possess incredible cardiovascular systems. Police officers have to chase down the bad guys. Firemen have to battle fires for hours sometimes with up to 75-pounds of equipment. Military personnel are constantly asked to run miles at a time.

However, they also have to be strong. Policemen constantly wrestle suspects. Firemen carry people out of fires, and remember their equipment already weights up to seventy-five pounds. Military personnel drag their injured brothers and sisters out of harm’s way.

Programming Considerations

Here are a few other things to consider when programming training:

• All of them should carry odd objects (limp bodies, struggling bodies, tanks, hoses, etc.)
• Some quality time has to be spent in the anaerobic glycolytic system because most incidents take between 30 to 60 seconds.
• Mobility has to be of importance because these men and women are asked to bend and move in all directions. If they are unable to move properly, it could cost a life.

Alex Viada taught all of us that it’s feasible to get people strong and fit at the same time. When I was doing the research for my latest eBook, Do What You Want, I looked into the science of concurrent training. How does one pair powerlifting, strongman, and endurance work? These three together are actually not that hard. Let’s take a look!

COACH MASH'S GUIDE TO HYBRID TRAINING

The Art of Combining:

Weightlifting - Powerlifting - Bodybuilding

Strongman - Functional Fitness - Endurance Cardio

Learn the art and science of how to train multiple disciplines simultaneously. Get stronger, faster, bigger...
and DO WHAT YOU WANT.

Rules for Pairing Endurance and Strength Training

  1. There are a couple of rules when pairing endurance work with strength training. Sprint training should be looked at as similar to leg training. There are acute joint angles, and an extreme amount of eccentric force taking place, which means that both cause a lot of muscle damage. That means performing sprints the day after a heavy squat workout is not a good idea. However, a low intensity run is quite different because there is very little muscle damage and the oxidative system supplies the energy. That leaves the creatine phosphate system ready to fire for some heavy lifts. Depending on the length of the aerobic activity, there might not be a lot of glycogen left to create energy for multiple reps and sets, but aerobic activity won’t bother high intensity work. If you’re going to perform a long run, give it a day or so before the next big leg workout.
  2. Another thing is to chose aerobic movements that are opposite of strength movements. This will ensure that the strength movements being performed will continue to adapt in an explosive way as opposed to slowing down. Below is a sample of a potential plan that you might use. I program rowing a lot since it’s nothing like the strength movements that I prescribed. Pairing a bike with benching, or swimming with squats also creates less total damage, and thus encourages quicker recovery.
  3. Strongman movements are great for conditioning, core work, and in place of accessory work normally performed with more stable devices. For example, we use log press quite often in place of shoulder presses. The log press still strengthens the shoulders and arms. Because it’s awkward to rack, and stabilize, the body to strengthens all over to gain stability. This is a perfect stimulus to prepare men and women to lift awkward objects overhead like hoses, heavy equipment, or even people.

Sample Workout Plan

Let’s take a look at a sample plan:

Day 1 Week 7
High Bar Squat with Belt 80% 3×3, 85% 2×2, 88% 1×2
Deadlits Velocity Based 75% straight weight 8×2 with 60-90sec rest or 60% straight weight & 20% Bands/Chains
Belt Squat KB Deadlits 3 x 45sec
Yoke Carries 5 x 25m   (handled the same as 5×5 method)
For Time: For Time:
3 Rounds: 3 Rounds:
1000m Row 1000m Row
20 (10 each leg) Weighted Box Step Ups (angle of knee to hip should be no more than parallel for box height) 25/15 each hand 20 (10 each leg) Weighted Box Step Ups (angle of knee to hip should be no more than parallel for box height) 25/15 each hand
100m Single Arm KB Carry (each arm) 70/55 100m Single Arm KB Carry (each arm) 70/55
Day 2
Jerk From Racks 3RM (Paused 3 Sec in Catch)
Bench to Chest 75% x 5, 80% x 3, 85% x 1  (percentages based on raw max)
Max Effort Sling Shot Bench Max 3
Bench Press to Chest 83% for 3, 88% x 2, 90% for AMRAP
Close grip Axle Bar Decline Presses with 100lb of chains 5RM, then -15% for 3×5 (last set is 5+)
1a. Weighted Dips or Nose breakers 4×8
ss
1b. Incline DB Curls 4×10
Core Muscular Imbalance 1
DB Fat Grip OH Walks 3 x 20yd forwards and backwards
Day 3
Power  Cleans 3RM (8RPE)
Back Squat Box Squats  (add weight to the last two sets if the speed is there) 50% Bar Weight + 20% Bands or Chains for 6×3 (60-90 sec between sets)goal .8m/s
1a. Rear Leg Elevated Split Squats  Heavy 4 x 5ea leg
ss
1b. Leg Press or KB Goblet Squats 4 x 20
Recovery Row 15-20 minute recovery row
Stay in Zone 2 or 75% of Max HR
Day 4
Dynamic Bench Press  alternate Grip ea. set 50% Bar Weight + 20% Bands or Chains for 6×3 (60-90 sec between sets)goal .8m/s
Log Press 3RM, then -15% for 2 x 3 (last set 3+)
Weighted Dips  or  Nosebreakers 4×8
DB Tri-Delts 3 x (9 front-9side-9rear)
DB Pullovers 4 x 12
Day 5
Back Squat with Belt
Set 1 (80% x 2) rest 2 minutes and then (65% x 6)
Set 2    (add 5 Kilos to the first set only if possible) (80% x 2) rest 2 minutes and then (65% x 6)
Set 3    (add 5 Kilos to the first set only if possible) (80% x 2) rest 2 minutes and then (65% x 6)
Max Effort Deadlift 8″ Blocks  3RM, then -10% for 3
Suitcase Deadlifts from 4″ Deficit  stay at 7-8 RPE 3x5ea side
Reverse Hypers 3×45 seconds
Farmers Walk 4 x 30 yd
Day 6
Bench Presses
Set 1 (85% x 2) rest 2 minutes and then (70% x 6)
Set 2    (add 5 Kilos to heavy set only if possible) (85% x 2) rest 2 minutes and then (70% x 6)
Set 3    (add 5 Kilos to heavy set only if possible) (85% x 2) rest 2 minutes and then (70% x 6+)
DB Incline Chest Press 4×10
1a. BB Bentover Rows Paused 2 sec on sternum 4×5
ss
1b. Pull-Ups 4 x submaximal
One Arm Kettlebell Rows 3×10 ea arm
Long Slow Run 6 mile run
Stay in Zone 2 or 75% of Max HR
with a 5 minute warm up & cool down

I suggest that you perform two-a-days on cardio and conditioning days. For example, on day six, I would take about six hours between the strength work and the six-mile run. Notice the odd objects on multiple days like: one arm farmer’s walk, DB fat grip OH walks, and suitcase deadlifts. There is always accessory work in my programming so as to promote muscular balance. Plus, let’s be honest, all of us want to be jacked.

Most of the time designing a program isn’t that hard if the coach listens, looks deep into the goal, and applies a little science. If you get the chance to work with military personnel and/or first responders, you owe it to them to do a little research and design a safe and effective plan. We can all do better than programming the 30-minute crushing and exhaustive workouts that beat people up. Have an objective for each workout, each exercise, and each repetition. If you can’t explain the ‘why’, then don’t do it.

Here's the key to unlocking even more gains in 2018...

Become a member of the Mash Mafia.

* Fully Customized Programming

* Unlimited Technique Analysis

* The Best Coaching in the World

Coach Mash Takes a New Path

In the middle of a new book I am writing about concurrent training, “Do What You Want”, all of a sudden it dawned on me to try a new plan of my own. I’m 44 years old, and I still thrive on goals. I simply can’t workout just to workout, and that’s ok. It’s who I am, and I am ok with that. The problem is that I needed to find something new to intrigue me.

Determining My Goals

It took me a while, but I finally came up with my new goals. I decided to perform a SuperTotal, which is something that I enjoy and have done in the past. The kicker is that I also decided to train for a 5K road race. There is a part of me that wishes that I had chosen a rowing for distance goal, but it’s too late – I am in it now, so maybe next time. Some might say that the SuperTotal isn’t very challenging for me, but you would be wrong. Last year, I tore my triceps tendon completely from the bone twice: once lifting and once from falling down the steps like a fool. I thought for the longest while that I would never snatch again, but I hate the word ‘never’. That word literally freaks me out, so I’ve decided to not let some silly injury dictate what I can and cannot do.

My overhead stability needs a lot of work. My left side is compromised from fracturing a cervical vertebra in 2007, and my right arm, the triceps tear. That leaves zero good arms and a lot of work to do. Week one has been fun and challenging, but it’s obvious that this isn’t going to be easy.

Notes on The First Week

The powerlifting portion isn’t quite as challenging, but wow it crushed me. I’m training the same as I did when I was in my prime; the volume is just as hard, but I am being a lot smarter on max effort days. I am not going to go to absolute failure. The goal is to listen to my training partner of over twenty-five years, Coach Chris Ox Mason. If he tells me to stop, I am going to stop. We have told each other that we are going to stop one to two sets before failure, and simply progress like that. This will take a lot of discipline for me, but my priority is my family, not working out until failure during training. That realization will keep me in check.

I am getting a pump every training session with a focus on my weaknesses like glutes, triceps (obviously), and shoulders. Plus, I’ll be 100% up front and tell you all that I want to get some pumps for the coming summer months. Yep, I too like to look good in my swimsuit.

The one piece of equipment helping to make all of this possible is the Westside Barbell Belt Squat Machine. I perform some type of movement on this machine 100% of the time that I am in the gym. The glute activity the machine promotes aids significantly in keeping my hips healthy. This glute activity, required for hip extension while using the belt squat, helps to keep my femur in a position that alleviates the hip pain that I feel most of the time. This machine alone has kept me out of surgery. I was scheduled to get a hip replacement at the end of last year until I started using this miracle machine.

Believe it or not, my favorite part of this new workout routine has been the added cardiovascular work. I’m using the assault bike for interval work, which ends up being the hardest part. On Fridays I am performing a recovery row with the Concept 2 Rower. Saturday afternoons I am taking a run/walk for 20+ minutes while keeping my heart rate at around 75% of my max. This is the key to increasing cardiovascular capacity without requiring lots of downtime for recovery.

I am also using information that I have gathered from Alex Viada. If you haven’t read his book “The Hybrid Athlete”, you really should. I refer to that book on a regular basis. It forever changed the way I look at concurrent training.

The mileage, time, and distance of my run/walks continues to increase for the next twelve weeks. The program is designed to peak me for a 5K, which is frankly something I thought I would never do, especially with this wrecked hip. However here I am looking forwards to cardio days. Who the heck am I?  Alex what have you done to me?

Do What You Want

The whole point to all of this is to show you that you can do pretty much whatever you want. I hope this teaches you that no one should define the way that any of us looks at fitness and strength other than ourselves. The key is to enjoy what you are doing. I suggest challenging yourself in new and exciting ways on a regular basis. My new book is filled with a limitless amount of workouts designed to challenge you in several different ways. I am going to show you how to combine:

  • Olympic Weightlifting
  • Powerlifting
  • CrossFit
  • Endurance Work
  • Bodybuilding
  • Strongman

It was so exciting fitting these disciplines together in a way that coincides with the body’s energy systems and muscle fiber recruitment. It was like several big puzzles, and I used science to fit the pieces together. I am enjoying this new workout more than I have enjoyed a workout in over a decade. I look forward to pushing my body over the next twelve weeks. I intend to report back major success. I hope that all of you report back the same from challenging your own body in ways you never thought possible.

COACH MASH'S GUIDE TO HYBRID TRAINING

The Art of Combining:

Weightlifting - Powerlifting - Bodybuilding

Strongman - Functional Fitness - Endurance Cardio

Learn the art and science of how to train multiple disciplines simultaneously. Get stronger, faster, bigger...
and DO WHAT YOU WANT.

Here’s a little sample of Week 1:

Accumulation Phase
Day 1 Week 1
Hang Snatch  below knee 3RM 7 RPE, then -10% for 3
Box Squats 75%  7×3 with 60-90 sec rest
ss
Seated Box Jumps 7×3
2″ Deficit Snatch Grip Deadlift  w 5 sec eccentric 5RM 7 RPE, then -10% for 2×5
1a. Belt Squat RDLs 3 x 60 sec
1b. One Arm OH Fat Grip Dumbbell Carry 3x25yd ea arm
Day 2
Airdyne or Row Sprints 2 min warm up
45 sec on and 60 sec off x 8
5 min cool down
Day 3
Wide Grip Bench Press (wider than normal comp grip) 10 x 3 at 80%
Push Jerks 5RM 7 RPE, then -10% for 5
Pull-Ups 5 x submaximal reps switch grips ea set weakest to strongest
DB or KB Upright Rows 5×10
Dips  with Eccentric Slower Than Concentric 5 x submaximal (if ten reps plus add weight)
Banded Rows 4×60 sec
Day 4
Hang Clean 3RM 7 RPE, then -10% for 3
Front Squats 10 x 3 at 80%
Sumo Deadlifts 75%  7×3 with 60-90 sec rest
Rear Leg Elevated Split Squats  stay at a 7RPE 4 x 15ea leg
Unilateral Farmers Walk 3 x 40yd ea arm
Recovery Row 10-15 minute recovery row
Stay in zone 2 or 75% of Max HR
Day 5
Snatch Complex P. Snatch double work heavy
Clean & Jerk Complex P. Clean and push jerk double work heavy
Closegrip Bench Press 5 x 10 at 60%
Incline DB Press 5 x 10 at 60%
KB Bottom Up Z Press 3×10 ea arm
Preacher Curls 3×10
Long Slow Run 20 Minute run/walk
Stay in zone 2 or 75% of max HR
with a 5 minute warm up & cool down

5-Week General Strength and Hypertrophy Block

Check out one of our five E-Books:

 

  • “Squat Every Day”
  • “Squat Every Day 2”
  • “No Weaknesses”
  • “Mash Program Sampler”
  • “The Mash Blueprint for Program Design”

 

Check them out here: ⇒ Mash Mafia E-Books!!!

 

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.

Sign up for the Mash Elite Newsletter, receive our Free “The Big Six” E-Book, and stay updated when our new books and products come out. You will also receive all of our latest articles and podcasts.

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Remember on September 17th-18th we will be hosting the Mash Barbell Picnic” on the Farm. Weightlifting Day 1 and Powerlifting Day 2, but more importantly hanging out together the entire weekend. Check it out below:

The Mash Barbell Picnic

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:

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Mash Super Total and Get Jacked

Squat Every Day for Athletic Performance

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The 3-Day Mash Camp is happening at the Compound July 8-10. Max Out Friday and Dinner with the team on the 8th, seminar on the 9th, and meet seminar followed by a sanctioned meet on the 10th. To find out more, check out the link below:

3-Day Mash Camp July 8-10

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

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