Full 9-Week High-Mileage Conjugate Meathead Program

TAGS: conjugate meathead program, training longevity, Nate Harvey

COACH

I cannot stand when people talk about me slowing down my training because I am getting older. My brain immediately goes to Fe mode (Fe, the atomic symbol for iron, also coincidentally stands for "F everyone"). This is the part of your brain that loves the underdog story and wants to prove everyone wrong. This is the part that legendary Super Bowl comebacks are born from. The past few years I’ve battled some injuries and had some sub-par meet performances because of those injuries. Was everyone else right? No! Most of the people who utter those words don’t train and don’t understand the meathead mindset. By the way, meathead is not a derogatory term. It’s a term of endearment, as long as it is coming from another meathead. Make sense? Okay, good.


RECENT: Transforming Strength and Conditioning at Livonia High School


Over the course of the last couple months, I’ve taken some steps back and done some self-evaluation. I've sought the advice of some stronger, less banged up meatheads. I’ve also taken a look at some training of people that are way stronger than me and are doing less daily volume than I am. It’s very common for me to be so shot at the end of a session that I have a hard time thinking straight. I’m not that old, but after I looked back at my last 10 years of training, I could definitely be considered high-mileage.This is a term I’m much more comfortable with, and I think more accurately describes many of us. I think with this term comes some earned respect and the understanding of dues paid. We love to train, so when we’re rolling we are most likely putting in some high volume sessions.

I think this, paired with the fact that I typically competed at the end of summer right before my throwers got back for school, put some high intensity and high volume mileage on myself. Usually after people compete, they take some down time and chill on the training. With the throwers coming back to school and their training ramping up, I was right back at it, because there was no way I was going to let them get the best of me. This led to year after year of long and hard training when I didn’t need it. I still think there is a great value to doing a lot of work, but the more experienced you get, the less need there is for it. What got you to a 300-pound bench won’t get you to 500. This is the mindset I’ve been stuck in since I had my highest totals. More, more, more. More is not always better. What I’ve done over the past couple months is try to trim the fat. I’m getting rid of movements that aren’t necessary and trying to be more efficient in the gym in an effort to stay in the game longer and function somewhat normally for the rest of my day after the gym. Things are going well so far, and my strength and body weight are actually creeping up again.

This, along with a couple requests from some other high-mileage readers, prodded me to outline what I have been doing. Below is a nine-week template for those wanting to keep the strength increases without destroying their bodies day in and day out. I think it’s very common to pile on more work in an effort to get better, but that isn't always best. Another key factor in longevity is doing all your movements right. Watch how the top lifters execute a lift, or better yet seek them out and learn from them. Also, if you look at this and it looks like high volume, step your shit up! Age is just a number!

This program can be run four or three days per week. If you are going to train three days per week, just do what day is listed next on the workout. Some weeks you’ll have two upper body days and some weeks will be two lower body days. This just spaces the program out and allows for a little more recovery. This is a great option for athletes, as it allows them to deal with the stresses of practices, school work, etc. It will also work for you in an effort to deal with your high mileage.

Suggested training days for the four days per week option are:

  • Monday, Wednesday, Friday, Saturday or Sunday
  • Monday, Tuesday, Thursday, Friday

Suggested training days for the three days per week option are:

  • Monday, Wednesday, Friday
  • Tuesday, Thursday, Saturday or Sunday

If you do the three-day option, ignore the “weeks” label and just go to the next daily workout each time you are in the gym.

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Week 1

Day 1 — Max Lower 

  1. Soft ball in Psoas and Glutes – 50 passes each; this should not feel good, grind it in there; RPR is also a great option here
  2. Sled Drag – 60 yards per trip; 1 trip each direction; forward, backward, right side step, left side step; 1 plate
  3. Reverse Hyper — 3x20 light
  4. SS Yoke Bar Squat vs. Chains – Work up to 1RM; don’t miss; chains depend on strength level; should take about 7 sets to get to max; the bar is set one, do it for 15 to 20 reps
  5. SS Yoke Bar Close Stance Good Morning – 3x5; keep these moderate, heavy but not max effort; keep the chain on for training efficiency
  6. Reverse Hyper — 3x15
  7. GHR – 3x6-8
  8. Pulldown Abs with Staggered Stance – 4x15 each leg
  9. Neutral Grip Pull-Ups — 3x6-10
  10. Banded Hip Mobility Routine

Day 2 — Speed Upper

  1. Lacrosse Ball in Pec/Front Delt; RPR is also a great option here
  2. Banded Facepull and Triceps Pushdown Superset — 3 rounds of 20 reps each
  3. Cambered Grip Bar Speed Bench vs. Chains – 8x3 with 40% of best bench; 3-second eccentric
  4. JM Press with Cambered Grip Bar — 3x8; 6-second eccentric
  5. Bent Row with Cambered Grip Bar — 3x8; supinated grip; pause each rep on stomach for 3 seconds
  6. Chest Supported Y Raise with Palms Down — 4x15; 3-second eccentric
  7. Overhead Banded Sidebend – 4x20
  8. Deadhangs – 1 minute

Day 3 – Speed Lower

  1. Soft ball in Psoas and Glutes – 50 passes each; this should not feel good, grind it in there; RPR is also a great option here
  2. Sled Drag – 60 yards per trip; 1 trip each direction; forward, backward, right side step, left side step; 1 plate
  3. Single-Leg Reverse Hyper — 3x20 light
  4. SS Yoke Bar Squat vs. Chains — 8x3 with 50% of day one; same amount of chain
  5. Belt Squat — 3x6; 8-second eccentric; start light
  6. Pistol Squat — 3x6
  7. Banded Prone Leg Curl — 3x20
  8. Groiners — 3x20
  9. Pulldown Abs — 4x15
  10. Vogel Pulls — 3x10-12; slow eccentric
  11. Banded Hip Mobility Routine

Day 4 – Max Upper

  1. Lacrosse Ball in Pec/Front Delt; RPR is also a great option here
  2. Banded Facepull and Triceps Pushdown Superset — 3 rounds of 20 reps each
  3. Cambered Grip Bar vs. Chains — Work up to 1RM; should take about 7 sets to get to 1RM; the bar and chains is your first set
  4. Dumbbell Bench — 3x15; 3-second eccentric
  5. Chest Supported Dumbbell Row — 3x8; incline using a 0-90 bench; pause each rep on stomach for 3 seconds
  6. Standing Lateral Raise — 4x15; 3-second eccentric
  7. Overhead Banded Sidebend — 4x20
  8. Deadhangs — 1 minute

Week 2

Day 1 – Max Lower

  1. Soft ball in Psoas and Glutes – 50 passes each; this should not feel good, grind it in there; RPR is also a great option here
  2. Sled Drag – 60 yards per trip; 1 trip each direction; forward, backward, right side step, left side step; 1 plate
  3. Reverse Hyper — 3x20 light
  4. Rackable Cambered Bar vs. Doubled Bands – Work up to 1RM; don’t miss; both ends of the bands go around the bottom of cambered bar; mini bands for 350 or less squat; light bands for above a 350 squat; should take about 7 sets to get to max; the bar and your bands is set one, do it for 15 to 20 reps
  5. Dumbbell Stepped Out RDL – 3x6; keep these moderate, heavy but not max effort
  6. Reverse Hyper — 3x15
  7. GHR – 3x6-8
  8. Pulldown Abs with Staggered Stance – 4x20 each leg
  9. Neutral Grip Pull-Ups — 4x6-10
  10. Banded Hip Mobility Routine

Day 2 – Speed Upper

  1. Lacrosse Ball in Pec/Front Delt; RPR is also a great option here
  2. Banded Facepull and Triceps Pushdown Superset — 3 rounds of 20 reps each
  3. Mastodon Bar Speed Floor Press vs. Chains – 8x3 with 40% of best bench; 3-second eccentric; 1 chain if max bench is 315 or less, 2 chains if max bench is over 315
  4. JM Press (On Floor with Mastodon Bar) — 3x8; 6-second eccentric
  5. Bent Row with Mastodon Bar and Chain — 3x8; supinated grip; pause each rep on stomach for 3 seconds
  6. Chest Supported Y Raise with Palms Down — 4x20; 3-second eccentric
  7. Overhead Banded Sidebend – 4x20
  8. Deadhangs – 1 minute

Day 3 – Speed Lower

  1. Soft ball in Psoas and Glutes – 50 passes each; this should not feel good, grind it in there; RPR is also a great option here
  2. Sled Drag – 60 yards per trip; 1 trip each direction; forward, backward, right side step, left side step; 1 plate
  3. Single-Leg Reverse Hyper — 3x20 light
  4. Rackable Cambered Bar vs. Double Bands — 8x3 with 50% of day one; same bands
  5. Belt Squat — 3x6; 8-second eccentric; increase weight from last week
  6. Pistol Squat — 3x6
  7. Banded Prone Leg Curl — 3x20
  8. Groiners — 3x20
  9. Pulldown Abs — 4x20
  10. Vogel Pulls — 4x10-12; slow eccentric
  11. Banded Hip Mobility Routine

Day 4 – Max Upper

  1. Lacrosse Ball in Pec/Front Delt; RPR is also a great option here
  2. Banded Facepull and Triceps Pushdown Superset — 3 rounds of 20 reps each
  3. Mastodon Bar Floor Press vs. Chains — Work up to 1RM; should take about 7 sets to get to 1RM; the bar and chains is your first set; use same chains as speed day
  4. Dumbbell Incline Bench — 3x15; 3-second eccentric
  5. Chest Supported Dumbbell Row — 4x8; incline using a 0-90 bench; pause each rep on stomach for 3 seconds
  6. Standing Lateral Raise — 4x15; 3-second eccentric
  7. Overhead Banded Sidebend — 4x20
  8. Deadhangs — 1 minute

Week 3

Day 1 – Max Lower

  1. Soft ball in Psoas and Glutes – 50 passes each; this should not feel good, grind it in there; RPR is also a great option here
  2. Sled Drag – 60 yards per trip; 1 trip each direction; forward, backward, right side step, left side step; 1 plate
  3. Reverse Hyper — 3x20 light
  4. Conventional Deadlift on 4-Inch Mats – Work up to 1RM; don’t miss; should take about 7 sets to get to max; the bar is set one, do it for 15 to 20 reps
  5. Reverse Hyper — 4x15
  6. GHR – 3x6-8
  7. Pulldown Abs with Staggered Stance – 4x20 each leg
  8. Neutral Grip Pull-Ups — 4x6-10
  9. Banded Hip Mobility Routine

Day 2 – Speed Upper

  1. Lacrosse Ball in Pec/Front Delt; RPR is also a great option here
  2. Banded Facepull and Triceps Pushdown Superset — 3 rounds of 20 reps each
  3. Speed Bench Press vs. Chains – 8x3 with 40% of best bench; 3-second eccentric; micro mini bands if max bench is 315 or less, mini bands if max bench is over 315
  4. Hoff Tris vs. Bands — 3x8; 6-second eccentric; 8 reps to eyebrow, 8 reps to chin, 8 reps close grip press
  5. Meadows Row — 3x8; pause each rep on stomach for 3 seconds
  6. Chest Supported Y Raise with Palms Down — 4x30; 3-second eccentric
  7. Overhead Banded Sidebend – 4x20
  8. Deadhangs – 1 minute

Day 3 – Speed Lower

  1. Soft ball in Psoas and Glutes – 50 passes each; this should not feel good, grind it in there; RPR is also a great option here
  2. Sled Drag – 60 yards per trip; 1 trip each direction; forward, backward, right side step, left side step; 1 plate
  3. Single-Leg Reverse Hyper — 3x20 light
  4. Belt Squat Speed Squat vs. Double Bands — 8x3; go by feel for weight
  5. Pistol Squat — 3x6
  6. Banded Prone Leg Curl — 3x50
  7. Groiners — 3x50
  8. Pulldown Abs — 4x20
  9. Vogel Pulls — 5x10-12; slow eccentric
  10. Banded Hip Mobility Routine

Day 4 – Max Upper

  1. Lacrosse Ball in Pec/Front Delt; RPR is also a great option here
  2. Banded Facepull and Triceps Pushdown Superset — 3 rounds of 20 reps each
  3. Two-Board Press — Work up to 1RM; should take about 7 sets to get to 1RM; the bar is your first set
  4. Dumbbell Floor Press — 3x15; 3-second eccentric
  5. Chest Supported Dumbbell Row — 5x8; incline using a 0-90 bench; pause each rep on stomach for 3 seconds
  6. Standing Lateral Raise — 4x15; 3-second eccentric
  7. Overhead Banded Sidebend — 4x20
  8. Deadhangs — 1 minute

Week 4

Day 1 – Max Lower

  1. Soft ball in Psoas and Glutes – 50 passes each; this should not feel good, grind it in there; RPR is also a great option here
  2. Sled Drag – 60 yards per trip; 1 trip each direction; forward, backward, right side step, left side step; 1 plate
  3. Bodyweight Back Extensions — 3x20
  4. SS Yoke Bar Squat vs. Chains – Work up to 1RM; don’t miss; should take about 7 sets to get to max; the bar and your chains is set one, do it for 15 to 20 reps; 500 pounds or more max squat use 5 chains per side; under 500 pounds max squat use 3 chains per side
  5. Snatch Grip Pin Pull — 3x5; several inches below knee, hard but not max effort
  6. GHR – 3x6-8; 4-second eccentric
  7. GHR Sit-Ups — 4x10-15
  8. Pull-Ups — 4x6-10
  9. Banded Hip Mobility Routine

Day 2 – Speed Upper

  1. Lacrosse Ball in Pec/Front Delt; RPR is also a great option here
  2. Dumbbell Bench and Skullcrusher Superset — 3x20/15 using dumbbells that are 10% of max bench press
  3. Speed Bench Press with Rackable Cambered Bar vs. Chains – 8x3 with 40% of best bench; 3-second eccentric; 1 chain if max bench is 315 or less, 2 chains if max bench is over 315
  4. Cambered Bar JM Press vs. Chains — 3x8; 6-second eccentric;
  5. Rollover/Arch Up T-Bar Row — 3x8; pause each rep on stomach for 3 seconds
  6. Chest Supported T Raise with Palms Down — 4x15; 3-second eccentric
  7. Low Banded Sidebend – 4x20
  8. Deadhangs – 1 minute

Day 3 – Speed Lower

  1. Soft ball in Psoas and Glutes – 50 passes each; this should not feel good, grind it in there; RPR is also a great option here
  2. Sled Drag – 60 yards per trip; 1 trip each direction; forward, backward, right side step, left side step; 1.5 plates
  3. Seated Hip Abduction — 80 total reps; use doubled mini band
  4. SS Yoke Bar Squat vs. Chains — 8x3 with 50% of day one; same chains
  5. Reverse Lunge — 3x6; moderate weight
  6. Seated Banded Leg Curl — 3x15; 4-second eccentric
  7. Leg Up/Internally Rotated Crunch — 4x15 each side
  8. MAG Handle Pulldown — 3x10-12; slow eccentric; 3-second pause on chest
  9. Heavy Sled Drag — 4 trips of 60 yards; weight should be heavy enough to need rest after one trip; keep rest minimal
  10. Banded Hip Mobility Routine

Day 4 – Max Upper

  1. Lacrosse Ball in Pec/Front Delt; RPR is also a great option here
  2. Banded Facepull and Triceps Pushdown Superset — 3 rounds of 20 reps each
  3. Swinging Chain Bench Press — Work up to 1RM; should take about 7 sets to get to 1RM; the bar is your first set; clip big chains onto bar sleeve and keep them from touching the floor; use 2 chains if max bench press is over 315, otherwise use only 1 chain
  4. Dumbbell Colley Shoulder Press— 3x15; 3-second eccentric
  5. Chest Supported Alternating Dumbbell Row — 3x8; incline using a 0-90 bench; arm that is not rowing held on chest
  6. Thumbs-In Bent-Over Lateral Raise — 4x15; 3-second eccentric
  7. Overhead Banded Sidebend — 4x20
  8. Deadhangs — 1 minute

Week 5

Day 1 – Max Lower

  1. Soft ball in Psoas and Glutes – 50 passes each; this should not feel good, grind it in there; RPR is also a great option here
  2. Sled Drag – 60 yards per trip; 1 trip each direction; forward, backward, right side step, left side step; 1.5 plates
  3. Bodyweight Back Extensions — 3x20
  4. Straight Bar or Buffalo Bar Squat vs. Bands – Work up to 1RM; don’t miss; should take about 7 sets to get to max; the bar and your bands is set one, do it for 15 to 20 reps; check this article for correct band tensions
  5. Dumbbell Sumo RDL — 3x12; hard but not max effort
  6. GHR – 4x6-8; 4-second eccentric
  7. GHR Sit-Ups — 4x10-15
  8. Pull-Ups — 4x6-10
  9. Banded Hip Mobility Routine

Day 2 – Speed Upper

  1. Lacrosse Ball in Pec/Front Delt; RPR is also a great option here
  2. Dumbbell Bench and Skullcrusher Superset — 3x20/15 using dumbbells that are 10% of max bench press
  3. Speed Bench Press with Fat Bar vs. Chains – 8x3 with 40% of best bench; 3-second eccentric; 1 chain if max bench is 315 or less, 2 chains if max bench is over 315
  4. Fat Bar JM Press vs. Chains — 3x8; 6-second eccentric;
  5. Rollover/Arch Up T-Bar Row — 4x8; pause each rep on stomach for 3 seconds
  6. Chest Supported T Raise with Palms Down — 4x15; 3-second eccentric
  7. Low Banded Sidebend – 4x20
  8. Deadhangs – 1 minute

Day 3 – Speed Lower

  1. Soft ball in Psoas and Glutes – 50 passes each; this should not feel good, grind it in there; RPR is also a great option here
  2. Sled Drag – 60 yards per trip; 1 trip each direction; forward, backward, right side step, left side step; 1.5 plates
  3. Seated Hip Abduction — 80 total reps; use doubled mini band
  4. Day 1 Bar Setup Speed Squat — 8x2 with 50% of day one; copy the same setup
  5. Reverse Lunge — 3x6; moderate weight
  6. Seated Banded Leg Curl — 3x20; 4-second eccentric
  7. Leg Up/Internally Rotated Crunch — 4x20 each side
  8. MAG Handle Pulldown — 4x10-12; slow eccentric; 3-second pause on chest
  9. Heavy Sled Drag — 5 trips of 60 yards; add 25 pounds to last week; keep rest minimal
  10. Banded Hip Mobility Routine

Day 4 – Max Upper

  1. Lacrosse Ball in Pec/Front Delt; RPR is also a great option here
  2. Banded Facepull and Triceps Pushdown Superset — 3 rounds of 20 reps each
  3. Fat Bar Bench Press vs. Chains — Work up to 1RM; should take about 7 sets to get to 1RM; the bar is your first set; use half a chain if max bench press is under 200 pounds; use 1 chain if max bench press is between 200 and 315 pounds; use 2 chains if max bench press is over 315
  4. Dumbbell Colley Shoulder Press— 3x15; 3-second eccentric
  5. Chest Supported Alternating Dumbbell Row — 4x8; incline using a 0-90 bench; arm that is not rowing held on chest
  6. Thumbs-In Bent-Over Lateral Raise — 4x15; 3-second eccentric
  7. Overhead Banded Sidebend — 4x20
  8. Deadhangs — 1 minute

Week 6

Day 1 – Max Lower

  1. Soft ball in Psoas and Glutes – 50 passes each; this should not feel good, grind it in there; RPR is also a great option here
  2. Sled Drag – 60 yards per trip; 1 trip each direction; forward, backward, right side step, left side step; 1.5 plates
  3. Bodyweight Back Extensions — 3x20
  4. Rackable Cambered Bar Squat vs. Chains – Work up to 1RM; don’t miss; should take about 7 sets to get to max; the bar and your chains is set one, do it for 15 to 20 reps; 315-pound max squat or less use 2 chains, 405-pound max squat use 3 chains, 550-pound max squat or higher use 4 chains
  5. Close Stance Cambered Bar Good Morning vs. Chains — 3x6; hard but not max effort
  6. GHR – 4x6-8; 4-second eccentric
  7. GHR Sit-Ups — 4x10-15
  8. Pull-Ups — 4x6-10
  9. Banded Hip Mobility Routine

Day 2 – Speed Upper

  1. Lacrosse Ball in Pec/Front Delt; RPR is also a great option here
  2. Dumbbell Bench and Skullcrusher Superset — 3x20/15 using dumbbells that are 10% of max bench press
  3. Speed Bench Press with Cambered Grip Bar vs. Chains – 8x3 with 40% of best bench; 3-second eccentric; 1 chain if max bench is 315 or less, 2 chains if max bench is over 315
  4. Cambered Grip Bar JM Press vs. Chains — 3x8; 6-second eccentric;
  5. Rollover/Arch Up T-Bar Row — 5x8; pause each rep on stomach for 3 seconds
  6. Chest Supported T Raise with Palms Down — 4x15; 3-second eccentric
  7. Low Banded Sidebend – 4x20
  8. Deadhangs – 1 minute

Day 3 – Speed Lower

  1. Soft ball in Psoas and Glutes – 50 passes each; this should not feel good, grind it in there; RPR is also a great option here
  2. Sled Drag – 60 yards per trip; 1 trip each direction; forward, backward, right side step, left side step; 1.5 plates
  3. Seated Hip Abduction — 80 total reps; use doubled mini band
  4. Day 1 Bar Setup Speed Squat — 6x2 with 50% of day one; copy the same setup
  5. Reverse Lunge — 3x6; moderate weight
  6. Seated Banded Leg Curl — 3x30; 4-second eccentric
  7. Leg Up/Internally Rotated Crunch — 4x20 each side
  8. MAG Handle Pulldown — 4x10-12; slow eccentric; 3-second pause on chest
  9. Heavy Sled Drag — 6 trips of 60 yards; add 25 pounds to last week; keep rest minimal
  10. Banded Hip Mobility Routine

Day 4 – Max Upper

  1. Lacrosse Ball in Pec/Front Delt; RPR is also a great option here
  2. Banded Facepull and Triceps Pushdown Superset — 3 rounds of 20 reps each
  3. Cambered Bar Bench Press vs. Chains — Work up to 1RM; should take about 7 sets to get to 1RM; the bar is your first set; use half a chain if max bench press is under 200 pounds; use 1 chain if max bench press is between 200 and 315 pounds; use 2 chains if max bench press is over 315
  4. Dumbbell Colley Shoulder Press— 4x20; 3-second eccentric
  5. Chest Supported Alternating Dumbbell Row — 4x8; incline using a 0-90 bench; arm that is not rowing held on chest
  6. Thumbs-In Bent-Over Lateral Raise — 4x15; 3-second eccentric
  7. Overhead Banded Sidebend — 4x20
  8. Deadhangs — 1 minute

Week 7

Day 1 – Max Lower

  1. Soft ball in Psoas and Glutes – 50 passes each; this should not feel good, grind it in there; RPR is also a great option here
  2. Sled Drag – 60 yards per trip; 1 trip each direction; forward, backward, right side step, left side step; 1.5 plates
  3. Single-Leg Reverse Hyper — 3x20
  4. Rackable Cambered Bar Squat vs. Chains with Close Stance – Work up to 1RM; don’t miss; should take about 7 sets to get to max; the bar and your chains is set one, do it for 15 to 20 reps; 315-pound max squat or less use 2 chains, 405-pound max squat use 3 chains, 550-pound max squat or higher use 4 chains
  5. Wide Stance Cambered Bar Good Morning vs. Chains — 3x6; hard but not max effort
  6. GHR – 3x6-8; 4-second eccentric
  7. GHR Sit-Ups — 3x10-15
  8. Pull-Ups — 3x6-10
  9. Banded Hip Mobility Routine

Day 2 – Speed Upper

  1. Lacrosse Ball in Pec/Front Delt; RPR is also a great option here
  2. Close Grip Bench and Skullcrusher Superset — 3x20/15 using 30% of max
  3. Speed Incline Bench with Mastodon Bar vs. Chains – 8x3 with 30% of best bench; 3-second eccentric; 1 chain if max bench is 315 or less, 2 chains if max bench is over 315
  4. Mastodon Bar Incline Skullcrusher vs. Chains — 3x8; 6-second eccentric;
  5. Inverted Blast Strap Row — 3x8; pause each rep on stomach for 3 seconds
  6. Chest Supported T Raise with Palms Down — 4x15; 3-second eccentric
  7. Seesaw Abs – 3 minutes
  8. Deadhangs – 1 minute

Day 3 – Speed Lower

  1. Soft ball in Psoas and Glutes – 50 passes each; this should not feel good, grind it in there; RPR is also a great option here
  2. Sled Drag – 60 yards per trip; 1 trip each direction; forward, backward, right side step, left side step; 1.5 plates
  3. Reverse Hyper — 3x20
  4. Day 1 Bar Setup Speed Squat — 8x2 with 50% of day one; copy the same setup
  5. Thompson Hips — 3 rounds
  6. GHR — 3x6; 4-second eccentric
  7. Crunch Over Half Foam Roller — 4x25
  8. Band-Assisted Pull-Ups — 4x10; slow eccentric; 3-second pause on chest
  9. Heavy Sled Drag — 4 trips of 60 yards; add 25 pounds to last week; keep rest minimal
  10. Banded Hip Mobility Routine

Day 4 – Max Upper

  1. Lacrosse Ball in Pec/Front Delt; RPR is also a great option here
  2. Banded Facepull and Triceps Pushdown Superset — 3 rounds of 20 reps each
  3. Close Grip Incline Bench Press vs. Chains — Work up to 3RM; should take about 7 sets to get to 3RM; the bar is your first set; use half a chain if max bench press is under 200 pounds; use 1 chain if max bench press is between 200 and 315 pounds; use 2 chains if max bench press is over 315
  4. Shrug Death — Drop set of 25 reps, 50 reps, 75 reps, and then 100 reps with the descending weights; remove one plate per drop based on strength level
  5. Bent-Over Two-Hand Dumbbell Rows — 4x8; pause reps on chest
  6. Bent-Over Shoulder Clean — 4x15; 3-second eccentric
  7. Landmine Rotational Abs — 4x10 each side
  8. Deadhangs — 1 minute

Week 8

Day 1 – Max Lower

  1. Soft ball in Psoas and Glutes – 50 passes each; this should not feel good, grind it in there; RPR is also a great option here
  2. Sled Drag – 60 yards per trip; 1 trip each direction; forward, backward, right side step, left side step; 1.5 plates
  3. Single-Leg Reverse Hyper — 3x20
  4. Conventional Rack Pull vs. Bands – Work up to 1RM; don’t miss; should take about 7 sets to get to max; the bar is set one, do it for 15 to 20 reps
  5. Belt Squat — 3x6; hard but not max effort
  6. GHR – 4x6-8; 4-second eccentric
  7. GHR Sit-Ups — 4x10-15
  8. Pull-Ups — 4x6-10
  9. Banded Hip Mobility Routine

Day 2 – Speed Upper

  1. Lacrosse Ball in Pec/Front Delt; RPR is also a great option here
  2. Close Grip Bench and Skullcrusher Superset — 3x20/15 using 30% of max
  3. Speed Bench with Far Bar vs. Chains – 8x3 with 40% of best bench; 3-second eccentric; 1 chain if max bench is 315 or less, 2 chains if max bench is over 315
  4. Fat Bar Skullcrusher Push-Ups — 4x8; 6-second eccentric;
  5. Inverted Blast Strap Row — 4x8; pause each rep on stomach for 3 seconds
  6. Chest Supported T Raise with Palms Down — 4x20; 3-second eccentric
  7. Seesaw Abs – 3 minutes
  8. Deadhangs – 1 minute

Day 3 – Speed Lower

  1. Soft ball in Psoas and Glutes – 50 passes each; this should not feel good, grind it in there; RPR is also a great option here
  2. Sled Drag – 60 yards per trip; 3 trips each direction; forward, backward, right side step, left side step; 1.5 plates
  3. Reverse Hyper — 3x20
  4. Straight Bar, Straight Weight Speed Squat — 8x2 with 50% of best squat
  5. Thompson Hips — 3 rounds
  6. GHR — 4x6; 4-second eccentric
  7. Crunch Over Half Foam Roller — 4x25
  8. Band-Assisted Pull-Ups — 5x10; slow eccentric; 3-second pause on chest
  9. Heavy Sled Drag — 5 trips of 60 yards; add 25 pounds to last week; keep rest minimal
  10. Banded Hip Mobility Routine

Day 4 – Max Upper

  1. Lacrosse Ball in Pec/Front Delt; RPR is also a great option here
  2. Shoulder Clean and Triceps Pushdown Superset — 3 rounds of 20 reps each
  3. Fat Bar Bench Press vs. Chains — Work up to 1RM; should take about 7 sets to get to 1RM; the bar is your first set; use half a chain if max bench press is under 200 pounds; use 1 chain if max bench press is between 200 and 315 pounds; use 2 chains if max bench press is over 315
  4. Shrug Death — 2 drop sets of 25 reps, 50 reps, 75 reps, and then 100 reps with the descending weights; remove one plate per drop based on strength level
  5. Bent-Over Two-Hand Dumbbell Rows — 4x8; pause reps on chest
  6. Bent-Over Shoulder Clean — 4x15; 3-second eccentric
  7. Landmine Rotational Abs — 4x10 each side
  8. Deadhangs — 1 minute

Week 9

Day 1 – Max Lower 

  1. Soft ball in Psoas and Glutes – 50 passes each; this should not feel good, grind it in there; RPR is also a great option here
  2. Sled Drag – 60 yards per trip; 1 trip each direction; forward, backward, right side step, left side step; 1.5 plates
  3. Single-Leg Reverse Hyper — 3x20
  4. Straight Bar Squat vs. Chains – Work up to 1RM; don’t miss; should take about 7 sets to get to max; the bar and your chains is set one, do it for 15 to 20 reps; 500-pound max squat or less use 3 chains, 500-pound max squat or higher use 5 chains
  5. Below-Knee Snatch Grip Pin Pull — 3x5; hard but not max effort
  6. GHR – 4x6-8; 4-second eccentric
  7. GHR Sit-Ups — 4x10-15
  8. Pull-Ups — 4x6-10

Day 2 – Speed Upper

  1. Lacrosse Ball in Pec/Front Delt; RPR is also a great option here
  2. Close Grip Bench and Skullcrusher Superset — 3x20/15 using 30% of max
  3. Speed Bench vs. Bands – 8x3 with 40% of best bench; 3-second eccentric; micro mini bands if max bench is 315 or less, mini bands if max bench is over 315
  4. Hoff Tris vs. Bands — 4x8 in each position
  5. Inverted Blast Strap Row — 5x8; pause each rep on stomach for 3 seconds
  6. Chest Supported T Raise with Palms Down — 4x20; 3-second eccentric
  7. Seesaw Abs – 3 minutes
  8. Deadhangs – 1 minute

Day 3 – Speed Lower

  1. Soft ball in Psoas and Glutes – 50 passes each; this should not feel good, grind it in there; RPR is also a great option here
  2. Sled Drag – 60 yards per trip; 3 trips each direction; forward, backward, right side step, left side step; 1.5 plates
  3. Reverse Hyper — 3x20
  4. Straight Bar Speed Squat vs. Chains — 6x2 with 50% of best squat
  5. Thompson Hips — 3 rounds
  6. GHR — 4x6; 4-second eccentric
  7. Crunch Over Half Foam Roller — 4x25
  8. Band-Assisted Pull-Ups — 5x10; slow eccentric; 3-second pause on chest
  9. Heavy Sled Drag — 5 trips of 60 yards; add 25 pounds to last week; keep rest minimal
  10. Banded Hip Mobility Routine

Day 4 – Max Upper

  1. Lacrosse Ball in Pec/Front Delt; RPR is also a great option here
  2. Shoulder Clean and Triceps Pushdown Superset — 3 rounds of 20 reps each
  3. Bench Press vs. Bands — Work up to 1RM; should take about 7 sets to get to 1RM; the bar is your first set; use micro mini bands if max bench press is less than 315 pounds, otherwise use mini bands
  4. Shrug Death — 2 drop sets of 25 reps, 50 reps, 75 reps, and then 100 reps with the descending weights; remove one plate per drop based on strength level
  5. Bent-Over Two-Hand Dumbbell Rows — 4x8; pause reps on chest
  6. Bent-Over Shoulder Clean — 4x15; 3-second eccentric
  7. Landmine Rotational Abs — 4x10 each side
  8. Deadhangs — 1 minute

Program Notes

  • This is for someone who is just training. This is not intended to be used as a peaking cycle.
  • All of the squats are done to a box.
  • Many of the movement variations can be found in my coach's log.

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