Episode 37- Building a Better Strength Base For Long Term Gains In The Gym
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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.
Subscribe to stay up to date on the latest of the Fortitude Training Podcast!
Follow me on Youtube and Facebook "Fortitude Training Systems", @coachrenfts on Instagram and Tiktok for health and fitness content!
Email me at ren@ontrackhealth.net
Intro music:
Music from Uppbeat (free for Creators!):
https://uppbeat.io/t/zoo/heavy-duty
License code: 0JJCGVAIQ6SQCDJH
…
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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.
Subscribe to stay up to date on the latest of the Fortitude Training Podcast!
Follow me on Youtube and Facebook "Fortitude Training Systems", @coachrenfts on Instagram and Tiktok for health and fitness content!
Email me at ren@ontrackhealth.net
Intro music:
Music from Uppbeat (free for Creators!):
https://uppbeat.io/t/zoo/heavy-duty
License code: 0JJCGVAIQ6SQCDJH
61 episodes