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Barbell Strength Training Spring 2019



This spring 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:

0. Hip Focused Warm-up

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



Our Hip Focused Warm-up will be guided by your Kettlebell level as determined by your Level Method testing:

 

Hip Based Warm-up - Based on Kettlebell level 

*If Kettlebell level is YII or below, then reference your Weightlifting level:

W-YII

Based on your Weightlifting Level (see below)

WL-W/WI

PVC Good Morning 3x15

WL-Y

Russian Kettlebell Swing 3x15 35/18#

WL-YI

Russian Kettlebell Swing 3x15 44/26#

WL-YII

Russian Kettlebell Swing 3x15 53/35#

 

If Kettlebell Test YIII or above, use progressions below:

KB-YIII

Russian Kettlebell Swing 3x25 53/35#

KB-O

Russian Kettlebell Swing 3x30 53/35#

KB-OI

Russian Kettlebell Swing 3x35 53/35#

KB-OII

1 -arm Russian Kettlebell Swing 3x10 L/R 53/35#

KB-OIII

1-arm Russian Kettlebell Swing 3x12 L/R 53/35#

KB-B

1-arm Russian Kettlebell Swing 3x15 L/R 53/35#

KB-BI

1-arm Russian Kettlebell Swing 3x15+ L/R 53/35#

KB-BII

1-arm Kettlebell Snatch 3x10 L/R 53/35#

KB-BIII+

1-arm Kettlebell Snatch 3x10+ L/R 53/35#




Your Lower Body Push movements, sets, and reps scheme will be determined by your Front Squat and Squat Endurance levels as determined by your current proficiency as determined by your LEVEL METHOD testing:

 

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

W

Reverse Lunge 3x10, Dumbbell Squat 3x10
IM: Assisted Cossack Squat 3x20

WI

Reverse Lunge 3x20, Dumbbell Squat 3x10
IM: Assisted Cossack Squat 3x20

Y

Reverse Lunge 3x20, Dumbbell Squat 3x10+
IM: Assisted Cossack Squat 3x20

YI

Back Squat or Front Squat 3x10, Dumbbell Squat 1x20
IM: Cossack Squat 3x10

YII

Back Squat or Front Squat 3x10+, Dumbbell Squat 1x20
IM: Cossack Squat 3x10

YIII

Back Squat or Front Squat 3x5+, Dumbbell Squat 1x20
IM: Cossack Squat 3x10

O

Back Squat or Front Squat 3x5+, Dumbbell Squat 1x20
IM: Side-to-Side Squat 3x10

OI

Back Squat or Front Squat 3x5+, Dumbbell Squat 1x20
IM: Side-to-Side Squat 3x10

OII

Back Squat or Front Squat 3x5+, Dumbbell Squat 1x20
IM: Side-to-Side Squat 3x10

OIII

Back Squat or Front Squat 3x3+, Back Squat 1x20
IM: Speed Skater Squat 3x5 L/R

B

Back Squat or Front Squat 3x3+, Back Squat 1x20
IM: Speed Skater Squat 3x5 L/R

BI

Back Squat or Front Squat 3x3+, Back Squat 1x10+
IM: Speed Skater Squat 3x5 L/R

BII

Back Squat or Front Squat 3x3+, Back Squat 1x10+
IM: Hawaiin Squat 3x5 L/R

BIII

Back Squat or Front Squat 5x1, Back Squat 1x10+
IM: Hawaii Squat 3x5 L/R

P+

As Guided By Coach




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

 

Press - Based On Upper Body Push Level

W

Dumbbell Press 3x10, Push-up 3x10
IM: Overgrip Dislocates 3x15

WI

Dumbbell Press 3x10, Push-up 3x10
IM: Supine Floor Handstand Flexion Hold w/ plate 3x30s

Y

Dumbbell Press 3x10+, Push-up 3x10
IM: Supine Floor Handstand Flexion Hold w/ plate 3x30s

YI

Press 3x10, Push-up 3x max
IM: Prone Floor Handstand Flexion Hold w/ db's 3x30s

YII

Press 3x10+, Push-up 3x max
IM: Prone Floor Handstand Flexion Hold w/ db's 3x30s

YIII

Press 3x10+, Push-up 3x max
IM: Prone Floor Handstand Flexion Hold w/ db's 3x30s

O

Press 3x10+, Dumbbell Press 3x10+
IM: Prone Floor Handstand Flexion Reps w/ db's 3x15

OI

Press 3x5+, Dumbbell Press 3x10+
IM: Prone Floor Handstand Flexion Reps w/ db's 3x15

OII

Press or Bench Press 3x5+
IM: Prone Floor Handstand Flexion Reps w/ db's 3x15

OIII

Press or Bench Press 3x5+
IM: Prone Floor Handstand Flexion Reps w/ db's 3x15

B

Press or Bench Press 5x3+
IM: Seated Shoulder Flexion Hold w/ Plate 3x30s

BI

Press or Bench Press 5x3+
IM: Seated Shoulder Flexion Hold w/ Plate 3x30s

BII

Bench Press 3x3+, Dumbbell Press 3x5+
IM: Seated Shoulder Flexion Hold w/ Plate 3x30s

BIII

Bench Press 3x3+, Dumbbell Press 3x5+
IM: Seated Shoulder Flexion Hold w/ Plate 3x30s

P+

As Guided By Coach

 
 

Your Hip Lower Body Pull movements, sets, and reps scheme will be determined by your Deadlift level:

 

Lower Body Pull - Based on Deadlift Level

W

Band Good Morning 3x10, Kettlebell Deadlift 3x10
IM: Pigeon Stretch 3x30s L/R

WI

Band Good Morning 3x20, Kettlebell Deadlift 3x10
IM: Pigeon Stretch 3x30s L/R

Y

Band Good Morning 3x20, Kettlebell Deadlift 3x10
IM: Pigeon Stretch 3x30s L/R

YI

Deadlift 3x10, Russian Kettlebell Swing 3x20+
IM: Glute Smash 3x30s L/R

YII

Deadlift 3x10, Russian Kettlebell Swing 3x20+
IM: Glute Smash 3x30s L/R

YIII

Hang Power Clean 3x5, Deadlift 3x5
IM: Glute Smash 3x30s L/R

O

Hang Power Clean 3x5, Deadlift 3x5
IM: Side-to-Side Squat 3x10

OI

Hang Power Clean 3x5, Deadlift 3x5
IM: Side-to-Side Squat 3x10

OII

Hang Power Clean 3x5, Deadlift 3x5
IM: Side-to-Side Squat 3x10

OIII

Power Clean 3x3, Deadlift 3x3
IM: Speed-Skater Squat 3x5 L/R

B

Power Clean 3x3, Deadlift 3x3
IM: Speed-Skater Squat 3x5 L/R

BI

Power Clean 3x3, Deadlift 3x3
IM: Speed-Skater Squat 3x5 L/R

BII

Power Clean 3x3, Deadlift 3x3
IM: Hawaiin Squat 3x5 L/R

BIII

Power Clean 5x1, Deadlift 5x1
IM: Hawaiin Squat 3x5 L/R

P+

As Guided By Coach

 


It is important to remember that while we are continuing to place a focus on progressive strength work, we are also continuing to focus on developing functional mobility as we develop our strength. 

The Integrated Mobility work we perform after most 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 4 programming cycles, hopefully 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! 

 

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!


 

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