12 Week Strength Cycle

If you are looking to build strength through functional movements like squatting, pressing, and deadlifting, then I have a plan for you. The intense 12 week cycle is designed to improve your capacity to move heavy loads with a combination of powerlifting and olympic lifting techniques to improve your overall strength and also build more explosiveness. This program requires commitment and dedication and will involve four weight lifting sessions per week for 12 weeks.

Deadlift pic

If you are interested in setting new squat, clean, or deadlift PRs and are ready to take your strength and explosiveness to the next level contact us today and fill out our intake form to get started. Make sure to mention the 12 Week Strength Cycle.

Farmer’s Walk For Power

Build some serious muscle with just two moves: the Farmer’s Walk and the Clean and Jerk.

Everyone knows doing Olympic lifts like the snatch and the clean and jerk will build explosiveness and power. I am always amazed when Olympic lifters clean and jerk over twice their bodyweight. No one can deny they have incredible strength and explosiveness. The Farmer’s Walk, another exercise that is often overlooked, will add muscle to your frame, increase muscular endurance, and give you a cardio thrashing at the same time.

farmers-carry-strongman

This is a very functional movement and is a staple of the Strongman community. Growing up on a farm, I often had to carry things from sacks of feed to bales of hay and occasionally an animal, and I have always credited this for having a solid base when it came to strength training. To do the Farmer’s Walk all you need is a pair of heavy objects and room to walk. Simply hoist one of the objects in each hand and take off, keep your core engaged so you don’t crumple to the ground, keep your shoulders back and maintain the natural arch in your back. Start off with weights around 50% of your bodyweight and work up from there. For more of the Farmer’s Walk check out this great article from StartingStrongman.com

image

Here is a sample workout in implement the farmer’s walk into your training. I developed this after the guys I train with said they couldn’t help bale hay on a very warm August day. The combination mimics the motions of mowing hay. The Farmer’s Walk will tax your grip and shoulders while challenging your cardio and the clean and jerks will develop explosiveness. If you are already an experienced lifter feel free in to increase the weights.

 

10 min AMRAP:

100 foot Farmer’s Walk with 50% bodyweight in each hand

10 Clean and Jerks 95 pounds

100 foot Farmer’s Walk

10 Clean and Jerks 115 pounds

100 foot Farmer’s Walk

10 Clean and Jerks 135 Pounds

100 foot Farmer’s Walk

10 Clean and Jerks 155 pounds

100 foot Farmer’s Walk

10 Clean and Jerks 175 pounds

Continue alternating the Farmer’s Walk with Clean and Jerks for the remainder of time, adding 20 pounds to the Clean and Jerks each round.

Tweet me your results and use #WeightChallenge

Box Jumps for Explosiveness: How plyometrics can improve performance.

Squats and deadlifts will make you stronger without a doubt, but if you want to build speed and explosiveness try adding box jumps to your leg routine. Box jumps and other plyometric exercises train fast twitch muscle fibers and these will help with sprint speed and jumping ability. Dmitry Klokov advocates using weighted jump squats to build speed and explosiveness for Olympic weightlifting. In fact, plyos help with all sports, from football, basketball, rugby, or wrestling. Any movement that requires an explosive burst can be improved with Plyometrics,  like simple box jumps.

Box jumps, when done correctly will help train those fast twitch muscle fibers.

Always start with a manageable height when doing box jumps. Trying to land on a platform that is too high can cause you to have poor form at the best and can cause serious injury in the worst case scenario. While standing in front of your box dip into a quarter to half squat and drive off both feet simultaneously while swinging your arms upward. Keep your eyes focused on where you plan to land. Try to land in the same position that you started in.  Again, make sure to start small to avoid injury. Use small sets of 3-7 reps and give yourself enough time to recover between sets. This exercise will really target your hamstrings and glutes so make sure to adequately warm up and stretch before and after. Also recommend myofascial release.

 

Here is a brief video of me doing some box jumps at about 40″ in height. I did my working sets at 30″ and then added the extra height since my legs still felt pretty fresh.