Episode 37- Building a Better Strength Base For Long Term Gains In The Gym

Fortitude Training Podcast

Over the past five years I have fallen into the same trap that many strength athletes or recreational gym goers fall into, doing the same things over and over. One of my biggest weakenesses I have found with my coaching has been long term programming. I am able to coach novices quite well, but once that portion of someones lifting experience has run its course, I have had trouble.
In this epsiode I share the research I have been doing recently to improve my programming skills for both myself and those whom I train. I share where I have been getting this information and aspects of my own current training program that you can use as well.
Below you will find the outline I share in the epsiode. I figure a visual is a bit more user-friendly:
Week 1- Main lift 3x10
Variants 1&2 2x10
Week 2- Main lift 4x10
Variants 1&2 3x10
Week 3- Main lift 5x10
Variants 1&2 4x10
Bodybuilding/accessory work 3x12, 4x12, 5x12
Week 4- deload OR
Main lift 3x8
Variants 2x8
Week 5- Main lift 4x8
Variants 3x8
Week 6- Main lift 5x8
Variants 4x8
Bodybuilding/accessory 3x10, 4x10, 5x10
Week 8-deload or
Main lift 3x6
Variants 2x6
Week 9- Main lift 5x6
Variants 4x6
Bodybuilding/accessory work 3x8, 4x8, 5x8
Check out On Track at ontrackhealth.net for small group schedule and pricing.
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Intro music:
Music from Uppbeat (free for Creators!):
https://uppbeat.io/t/zoo/heavy-duty
License code: 0JJCGVAIQ6SQCDJH