programs gym photos nutrition videos

Barbell Strength Training Fall 2018



This fall we plan to continue to use our Barbell Strength Training class to emphasize getting stronger..

In every Barbell Strength Training group class, we will focus on improving the following types of movements:

Breaking these movements down more specifically, we will be focused on the following exercises and their associated progressions:

  • Dumbbell Squat
  • Back Squat
  • Front Squat
  • Dumbbell Press
  • Press
  • Bench Press
  • Kettlebell Deadlift
  • Deadlift
  • Hang Power Clean
  • Power Clean

We have chosen to focus on these movements in particular because they use the most muscle mass, use the greatest effective range of motion, and use the most weight possible with proper form.



The structure for each training session is as follows:

1a. Lower Body Push 
1b. Integrated Mobility for the Lower Body Push

2a. Upper Body Push
2b. Integrated Mobility for the Upper Body Push

3a. Lower Body Pull 
3b. Integrated Mobility for Lower Body Pull

More specifically, your Lower Body Push movement, sets, and reps scheme will be determined by your Front Squat and Squat Endurance levels as determined by your LEVEL METHOD testing we performed a few weeks ago:

 

Squat - Based on Lower of Front Squat and Squat Endurance Level

W

Dumbbell Squat 3 sets of 10

WI

Dumbbell Squat 3 sets of 10

Y

Dumbbell Squat 3 sets of 10

YI

Back Squat or Front Squat 3 sets of 10

YII

Back Squat or Front Squat 3 sets of 10

YIII

Back Squat or Front Squat 3 sets of 5

O

Back Squat or Front Squat 3 sets of 5

OI

Back Squat or Front Squat 3 sets of 5

OII

Back Squat or Front Squat 3 sets of 5

OIII

Back Squat or Front Squat 5 sets of 3

B

Back Squat or Front Squat 5 sets of 3

BI

Back Squat or Front Squat 3 sets of 3 + 1 set of 10

BII

Back Squat or Front Squat 3 sets of 3 + 1 set of 10

BIII

Back Squat or Front Squat 5 sets of 1

P+

As Guided By Coach



 
Your Upper Body Push movement, sets, and reps scheme will be determined by your Upper Body Push level:

 

Press - Based On Upper Body Push Level

W

Dumbbell Press 3 sets of 10

WI

Dumbbell Press 3 sets of 10

Y

Dumbbell Press 3 sets of 10

YI

Press 3 sets of 10

YII

Press 3 sets of 10

YIII

Press or Bench Press 3 sets of 10

O

Press or Bench Press 3 sets of 10

OI

Press or Bench Press 3 sets of 5

OII

Press or Bench Press 3 sets of 5

OIII

Press or Bench Press 3 sets of 5

B

Press or Bench Press 5 sets of 3

BI

Press or Bench Press 5 sets of 3

BII

Press or Bench Press 5 sets of 3

BIII

Press or Bench Press 5 sets of 1

P+

As Guided By Coach

 
 

Your Lower Body Push movement, sets, and reps scheme will be determined by your Deadlift level:

 

Deadlift - Based on Deadlift Level

W

Kettlebell Deadlift 3 sets of 10

WI

Kettlebell Deadlift 3 sets of 10

Y

Kettlebell Deadlift 3 sets of 10

YI

Deadlift 3 sets of 10

YII

Deadlift 3 sets of 10

YIII

Deadlift or Hang Power Clean 3 sets of 5

O

Deadlift or Hang Power Clean 3 sets of 5

OI

Deadlift or Hang Power Clean 3 sets of 5

OII

Deadlift or Hang Power Clean 3 sets of 5

OIII

Deadlift or Power Clean 5 sets of 3

B

Deadlift or Power Clean 5 sets of 3

BI

Deadlift or Power Clean 5 sets of 3

BII

Deadlift or Power Clean 5 sets of 3

BIII

Deadlift or Power Clean 5 sets of 1

P+

As Guided By Coach

 


It is important to remember that in addition to progressive strength work, we will also focus on developing functional mobility as we develop our strength. 

Integrated Mobility work performed before and/or after each working set of strength work help to develop and maintain healthy connective tissues and serve to help keep us injury and pain free.

Just as in the past 3 programming cycles, we will continue to attempt to add 1.25-5 pounds to our lifts weekly.

Some weeks this will be plenty, some weeks this will feel light, and some weeks an increase in weight will not be appropriate.

It is important that you continue to be smart, stay patient, and communicate with your Coach to help continue to maintain progress while staying safe and having FUN! 

Integrated Mobility Movements that pair well with the bench press and developing proper shoulder girdle mobility and health:

Seated Shoulder Extension Stretch
Table
Table Rock
Standing Shoulder Extension Hold
Standing Shoulder Extension Reps
Bent Shoulder Extension Pull
Feet Assisted German Hang




Our Barbell Strength Training class will continue to help you develop a powerful core, upper/lower body strength, and plenty of stability/mobility.

If you stay consistent and set reasonable goals, good things will happen.

See you in class!



 

Related Articles:

Introducing The Level Method

Why Squat?

Coach Ian's Story