Strength Template Update

We do strength work everyday but I’ve noticed that while some of you focus on one specific lift, say a 2x/wk squat program, the other lifts are more just going through the motions. The more I’ve thought about this the more I realize that we need more structure in your strength programming. Auto-regulation is tough so having a plan that you can follow each week that will help with ALL of your lifts is something I think many of you will benefit from.

So starting this week I will put 3 sessions worth of strength training on the whiteboard. This is structured programming with a goal to improve ALL your lifts through some smart linear periodization. Note that you do not have to accomplish the work in three days – if you come 5+ days then split it up however you want. If you come less than 3x/wk then just do two per week. Most of these will be laid out in 4 week blocks so it will just take you 6 weeks to get through a block.

This will be more than enough volume to improve all your lifts so don’t go throwing a hatch squat cycle on top of this – sometimes more is less. I strongly suggest you follow this and not deviate. If you do add work then make it skill practice that won’t be a crushing amount of volume. I’m really excited about seeing the improvement from this so Week 1, Block 1 starts today – enjoy!

Note that if you are a beginner this does NOT apply to you. Stick with the beginner template until you feel comfortable and progress starts to stall. At that point you’ll be ready to transition into this programming.