This program was originally published in The Knowledge Behind Programs That Work eBook, where all proceeds benefited Make-A-Wish® Foundation.

Consistent with how I’ve operated on the elitefts Q&A since 2005, my contribution today will be rooted in “teaching you to fish”, though I will, in addition, offer you a “fish” as well, in so far as the “elevator version” allows.

No doubt, this beginning segment is an unpopular approach given my observations of the corporate on-line sports training community over the last 14 years who seem to prefer fish over learning how to catch them. Never the less, my uncompromising nature makes for the ease in which I offer donations such as this one. In the spirit of the late Bruce Lee “take what is useful and discard what is not.”

Most important for you to understand is that, as the saying goes, “perception is reality.” In this way, we must first ask the question…

What is your objective? Your objective is proportional to your perception “of the training problem” and the associated realization of your efforts.

The bulk of the readers of this project will no doubt be “strength” enthusiasts. Of that population exists, primarily, casual lifters, competitive lifters, personal trainers, athletes, and strength coaches. A pie chart exists, for each one of you, in which the proportionality and contribution of “strength training” is different; based upon your objectives.

The casual and competitive lifters share a common goal — to become stronger. In the case of the competitive lifter the goal might be stated: “to be come stronger, period”. In this way, “strength training” is both the means and the ends and occupies the near totality of area in the pie chart.

For all other populations (personal trainers, athletes, and coaches), despite what you might think, “strength training” represents only a mere fraction of important training components that you must introduce to yourself, clients, or athletes. In this way, and despite the title of “strength coach” the role of “strength training” is nothing more than a means, just one of many in fact, that are central towards the development of various physical preparatory objectives for athletes and non-athletes alike.

In this case, particularly regarding the training of athletes, the pie chart will also include qualities such as skill, speed, stamina, and suppleness. Further sub-divisions of these qualities include, but are not limited to, reactive-elastic ability, power, a-lactic /lactic /aerobic power or capacity, rhythm, relaxation, timing, movement/joint amplitude, and more…

From this we know that “programs that work” is a relative term and the real question, as previously stated, is— what is the objective. Keep in mind, however, that in order to identify the objective one must first ask the proper questions.

Outside of the casual and competitive lifter populations, my observations over the years have revealed the fact that most personal trainers and coaches typically, via no help from there misguided certifying organizations and university curricula, fail to ask the proper questions.

In the words of the late Hungarian Nobel Laureate Albert Szent Gyorgi, True discovery consists of seeing what everyone else has seen and thinking what no one else has thought.”

The eventuality of asking the proper questions will result in the optimal proportionality and contribution of elements within the pie chart; and the proportionality will change over time.

Important to recognize is that the physiological foundations of “strength” development, regardless of its contribution to the training objective, are the same. The foundations are linked to the human organisms adaptive capabilities.

The process of adaptation may be paraphrased and simplified down to the concept of a defense reaction. In this way, adaptation is a defense reaction to stress (both positive and negative stress).

A sedentary office worker’s level of day to day physical stress exists as nothing more than the physical effort associated with getting out of bed, in and out of the car, bus or train, walking, maybe up some stairs, getting in and out of a chair, and so on. If no physical efforts exist outside of those mundane tasks then the physical condition of the sedentary office worker’s body will exist as an aggregate combination of their miniscule physical actions, inherited genetic traits, and nutritional habits. This is why most people who fit this profile, particularly those with poor nutritional habits, carry very little lean muscle tissue and higher amounts of fat.

Now, if we take this same individual and impose a physical effort, let’s say once every calendar week, that vastly exceeds the demands of their day-to-day tasks then the body will have to generate a defense reaction proportional to that stress. We call it a defense reaction because the human body’s ability to adapt is inherently linked to our survival. The body adapts, utilizing the minimal required energy, to adjust to the physical effort such that the effort itself renders the least amount of life threatening stress to our bodies.

No different than the concept of dose: response, as the frequency of the stimulus increases (provided the magnitude is sufficiently in excess of the office workers day to day stress) the associate defense reactions see to it that the office worker’s structural resources and operational capabilities increase in a proportional fashion. Thus, in time, provided genetics and nutritional habits are sufficient, the ordinary office worker begins to transform into something more.

Marcus Aurelius said “of each particular thing ask, what is it in and of itself, what is its nature”. In this way, we must ask ourselves why do programs that work, work? The answer lies in the means by which we manipulate the nature, or taxonomy, of the training load.

The taxonomy of the training load may be reduced down to means, methods of execution, frequency, intensity, and volume.

• Means = exercises (to include all movements regardless if they are performed inside a weight room, on a track, field, ice, court, or in or on the water
• Methods of Execution = how the means are performed
• Frequency = the time interval that passes between episodes of training stimuli
• Intensity = the magnitude of work imposed by the training stimuli per each episode of stress
• Volume= the sum total of work performed per unit time and there are many contexts in which volume may be calculated (per set, per training session, per series of sessions…)

Most important are that these aspects of the training load are optimized for the individual and task at hand.

Many suggest that one seek the minimum effective dose. In this way, the training load is managed in such as way as to introduce the minimal effective frequency, intensity, and volume of work performed in order to accomplish the desired outcome.

Others, for whatever reason, seem to find solace in vastly exceeding this minimum effective dose in favor of finding how much they, or their clients/athletes, can tolerate. Clearly, this also qualifies for negligent behavior.

From this, you must recognize that a program that works cannot responsibly be targeted at no one in particular as the means, methods of execution, frequency, intensity, and volume must be generated for the specific needs of individuals.

Those familiar with my work know that I have paid continued respects to the late sprint coach Charlie Francis. One of the myriad of lessons shared by Charlie was the fact that programs that were constructed for individuals that yielded certain results are to serve as history lessons; in that, they happened in the past. In this way, no matter how “intelligent” or “flawed” a program may be judged by another, one cannot deny the fact that the program happened (it was executed by at least one person); and in retrospect the program and circumstances surrounding its execution serves as a learning opportunity for someone in the future.

Following I present to you a general strength program (suggested only for the casual training enthusiast) that worked for a client of mine. I rarely agree to work with a non-competitive athlete; however, this person is a close friend of mine so I made an exception. Not so dissimilar from the office worker scenario I explained earlier, this client is a business person whose day job entails a great deal of sitting either behind a desk or behind the wheel in transit to various work locations. He is a devout enthusiast of physical preparation and his goals are, and have been, to develop both lean muscularity and strength void of the use of anabolic steroids and other anabolic/androgenic pharmaceuticals.

Prior to enlisting my service he had been trained via a more conventional approach for a number of years by a well-known on-line trainer in addition to following the programs in a well-known training manual. In this way, he had been performing more of a generic series of programs and, by association, his results were not remarkable.

After our first five months together he achieved extraordinary results. Through his diligent work ethic and commitment to very specific nutritional manipulations (reflections of his own researches) his physical condition improved dramatically on the order of a 4 kilogram decrease in body fat and an 8kilogram increase in lean muscle mass assessed by a medical doctor; accompanied by strength increases across the board.

What I have decided to share here are two sequential four-week training blocks which lead to him setting a 6kg PR in the bench press of 130kg in the week of 9-14. Earlier in 2014 I transitioned him to a flexible 3x/calendar week training schedule to accommodate his demanding work schedule (long hours and a great deal of traveling in the car). You’ll see the training illustrated in Upper 1 and 2 and Lower 1 and 2. In this way, his training week consists of two sessions for the upper body and two sessions for the lower body; however, he performs no more than three sessions every seven days. So his training week typically lasts 8-9 days on the calendar. This schedule has worked exceptionally well for him.

He performs sequences of 3 week loading blocks followed by 1 week deloads. The nature of the loading weeks has varied from strength-aerobic, accumulation, to higher intensifications of load increases. New movements are introduced during deload weeks and any movement highlighted in red indicates a change from the previous week.

It is prudent to note that he also performs restorative cyclical aerobic work (20-30 minutes) as well as mobility work and stretching on the days in between his primary training days.

Week of July 20

Continue Deload, Begin Reload

*The training is illustrated starting from the beginning of a reload. Two deload sessions preceded this one in the same calendar week

Primary Upper Reload 1

General Warm up- up to you

1. Pre-Training, Repeat this series x 2: (rest between movements is up to you)
2. Mcgill Bird Dog RLRL
3. Isometric pushup hold with a med ball under each hand
4. Stir the Pot
5. Decline Rhythmic Pushups
6. Neck and Traps Superset

• Leg Curl Neck Extension- 4x10
• Bench Neck Flexion- 4x10
• Single Arm Cable Shrug- 4x10ea

Main Training

1. Bench Press- warm up to 80kgx5, 95kgx5, 105kgx max reps, 5min btwn sets
2. Pushups Up/Down Easy- 3x5
3. Close Grip Chest Supported Row- 5 x 10, increase weight each set, slow and controlled, 3-5min between sets
4. Delts- dumbbell giant set, any 3 dumbbell exercises, no rest between movements, x 2 supersets, 2min between giant sets
5. Biceps/Triceps Superset- your choice for exercises, 2 supersets, no rest between exercises, 2minutes between supersets
6. Close Grip Pushups in Smith Machine- 3 x max reps, start on the bottom rung and move up 1 rung each set, 90sec btwn sets

Week of July 27

Primary Lower Reload 1

General Warm up- up to you

1. Pre-Training: repeat series x 2: (rest between movements is up to you)

• McGill Bird dog box pattern
• Rolling Planks
• Iso Front Squat with 20kg barbell
• McGill Curl ups
• Double Leg Seated Leg Curl
• Rhythmic Rebound Hops on Aerobics step

Neck

• Leg Curl Neck Extension 3x12
• Bench Neck Flexion 3x12

Main Training

1. Pullups- 50 total reps any way you want(do not extend elbows all the way, perform semi-explosively)
2. High Box Squat- 100kg x 9sets x 4reps, 1min btwn sets
3. Barbell Single Leg Glute Bridge- 40kg x 2 x max reps each leg, slow and controlled movement tempo (the slower the better), optional rest between sets
4. Low Pulley Split Squat front foot elevated on aerobics step- 4 x 10,each leg, increase weight, 2min between legs and , 2min between sets
5. Glute Ham Raise- 60 total reps any way you want, slow tempo
6. Reverse Grip Lat Pulldown- 3 sets, slow movement tempo

Secondary Upper Reload 1

General Warm Up- up to you

1. Pre-Training, Repeat this series x 2: (rest between movements is up to you)

• Mcgill Bird Dog LLRR
• Stir the Pot
• Isometric pushup hold between two benches or boxes for a deep stretch (back flat)
• Dumbbell Shoulder Ext Rotation lying face down on incline bench
• Decline Rhythmic Pushups

Neck

• Leg Curl Neck Extension 2x20
• Bench Neck Flexion 2x20

Main Training

1. Pushups Up/Down Easy x 3x4
2. Dumbbell Bench Press- up to 40kg ea x 2 x max reps, 5min btwn sets
3. Any Row- 5 x 10, increase wt each set, 2min rest between sets, controlled movement tempo in all phases
4. Delts- pick any 3 movements and perform 2 giant sets, slow movement tempo, no rest between movements, 2min between giant sets
5. Biceps Superset- Pick any two biceps exercises and perform 2 supersets, 1-2minutes rest between supersets
6. Any Pushup variation x 1 sets of maximum reps

Secondary Lower Reload 1

General Warm up- up to you

1. Pre-Training: repeat series x 2: (rest between movements is up to you)

• McGill Bird dog box pattern with legs only (hands stay fixed on the ground)
• Rolling Planks
• Bulgarian Split Squat
• McGill Curl ups
• Single Leg Seated Leg Curl
• Rhythmic Rolling Hops

Neck

• Leg Curl Neck Extension 4x10
• Bench Neck Flexion 4x10

Main Training

1. Pullups- 10x5 anyway you want(do not fully extend elbows, semi-explosively)
2. Glute Ham Raise- 48 total reps any way you want, slow and controlled movement tempo, 2min btwn sets
3. Low Pulley Split Squat front foot elevated on aerobics step- 2 x 20,each leg, increase weight, 2min between legs
4. Close Grip Lat Pull Down- 3 sets, smooth movement tempo

Week of 8-03

Primary Upper Reload 2

General Warm Up- up to you

1. Pre-Training, Repeat this series x 2: (rest between movements is up to you)
2. Mcgill Bird Dog RLRL
3. Isometric pushup hold with a med ball under each hand
4. Stir the Pot
5. Decline Rhythmic Pushups
6. Neck and Traps Superset

• Leg Curl Neck Extension- 3x12
• Bench Neck Flexion- 3x12
• Single Arm Cable Shrug- 3x12ea

Main Training

1. Bench Press- warm up to 85kgx5, 100kgx3, 112kgx max reps, 5min btwn sets
2. Pushups Up/Down Easy- 3x6
3. Close Grip Chest Supported Row- 4 x 12, increase weight each set, slow and controlled, 3-5min between sets
4. Delts- dumbbell giant set, any 3 dumbbell exercises, no rest between movements, x 2 supersets, 2min between giant sets
5. Biceps/Triceps Superset- your choice for exercises, 2 supersets, no rest between exercises, 2minutes between supersets
6. Med Grip Pushups in Smith Machine- 3 x max reps, start on the bottom rung and move up 1 rung each set, 90sec btwn sets

Primary Lower Reload 2

General Warm up- up to you

1. Pre-Training: repeat series x 2: (rest between movements is up to you)

• McGill Bird dog box pattern
• Rolling Planks
• Iso Front Squat with 20kg barbell
• McGill Curl ups
• Double Leg Seated Leg Curl
• Rhythmic Rebound Hops on Aerobics step

Neck

• Leg Curl Neck Extension 2x20
• Bench Neck Flexion 2x20

Main Training

1. Pullups- 5 sets of max reps any way you want(do not extend elbows all the way, perform semi-explosively), 3min rest btwn sets
2. High Box Squat- 100kg x 8sets x 4reps, 1min btwn sets
3. Barbell Single Leg Glute Bridge- 45kg x 2 x max reps each leg, slow and controlled movement tempo (the slower the better), optional rest between sets
4. Low Pulley Split Squat front foot elevated on aerobics step- 3 x 12,each leg, increase weight, 2min between legs and , 2min between sets
5. Glute Ham Raise- 70 total reps any way you want, slow tempo
6. Reverse Grip Lat Pulldown- 3 sets, slow movement tempo

Secondary Upper Reload 2

General Warm Up- up to you

1. Pre-Training, Repeat this series x 2: (rest between movements is up to you)

• Mcgill Bird Dog LLRR
• Stir the Pot
• Isometric pushup hold between two benches or boxes for a deep stretch (back flat)
• Dumbbell Shoulder Ext Rotation lying face down on incline bench
• Decline Rhythmic Pushups

Neck

• Leg Curl Neck Extension 4x10
• Bench Neck Flexion 4x10

Main Training

1. Pushups Up/Down Easy x 3x5
2. Dumbbell Bench Press- up to 45kg ea x 2 x max reps, 5min btwn sets
3. Any Row- 4 x 12, increase wt each set, 2min rest between sets, controlled movement tempo in all phases
4. Delts- pick any 3 movements and perform 2 giant sets, slow movement tempo, no rest between movements, 2min between giant sets
5. Biceps Superset- Pick any two biceps exercises and perform 2 supersets, 1-2minutes rest between supersets
6. Any Pushup variation x 1 sets of maximum reps

Week of 8-10

* Primary Upper Reload 3- I'm giving you the option to work up to a 1RM; however, it is imperative that you pay attention to how your strength feels as you are working up on the sets with 85kg and 100kg. If you are not feeling exceptional I do not want you to test the 1RM. Instead, I want you to perform 4-5 heavy singles with either 112kg or a greater weight that you are certain you can manage for 4-5 x 1.

Secondary Lower Reload 2

General Warm up- up to you

1. Pre-Training: repeat series x 2: (rest between movements is up to you)

• McGill Bird dog box pattern with legs only (hands stay fixed on the ground)
• Rolling Planks
• Bulgarian Split Squat
• McGill Curl ups
• Single Leg Seated Leg Curl
• Rhythmic Rolling Hops

Neck

• Leg Curl Neck Extension 3x12
• Bench Neck Flexion 3x12

Main Training

1. Pullups- 10x6 anyway you want(do not fully extend elbows, semi-explosively)
2. Glute Ham Raise- 56 total reps any way you want, slow and controlled movement tempo, 2min btwn sets
3. Low Pulley Split Squat front foot elevated on aerobics step- 2 x 16,each leg, increase weight, 2min between legs
4. Close Grip Lat Pull Down- 3 sets, smooth movement tempo

Primary Upper Reload 3

General Warm Up- up to you

1. Pre-Training, Repeat this series x 2: (rest between movements is up to you)
2. Mcgill Bird Dog RLRL
3. Isometric pushup hold with a med ball under each hand
4. Stir the Pot
5. Decline Rhythmic Pushups
6. Neck and Traps Superset

• Leg Curl Neck Extension- 2x20
• Bench Neck Flexion- 2x20
• Single Arm Cable Shrug- 2x20ea

Main Training

1. Bench Press- warm up to 85kgx5, 100kgx3, 112kgx1, *up to 1RM, 5min btwn sets
2. Pushups Up/Down Easy- 3x7
3. Close Grip Chest Supported Row- 15,12,10,8, increase weight each set, slow and controlled, 3-5min between sets
4. Delts- dumbbell giant set, any 3 dumbbell exercises, no rest between movements, x 2 supersets, 2min between giant sets
5. Biceps/Triceps Superset- your choice for exercises, 2 supersets, no rest between exercises, 2minutes between supersets
6. Wide Grip Pushups in Smith Machine- 3 x max reps, start on the bottom rung and move up 1 rung each set, 90sec btwn sets

Primary Lower Reload 3

General Warm up- up to you

1. Pre-Training: repeat series x 2: (rest between movements is up to you)

• McGill Bird dog box pattern
• Rolling Planks
• Iso Front Squat with 20kg barbell
• McGill Curl ups
• Double Leg Seated Leg Curl
• Rhythmic Rebound Hops on Aerobics step

Neck

• Leg Curl Neck Extension 4x10
• Bench Neck Flexion 4x10

Main Training

1. Pullups- 3 sets of max reps any way you want(do not extend elbows all the way, perform semi-explosively), 3min rest btwn sets
2. High Box Squat- 100kg x 7sets x 4reps, 1min btwn sets
3. Barbell Single Leg Glute Bridge- 50kg x 2 x max reps each leg, slow and controlled movement tempo (the slower the better), optional rest between sets
4. Low Pulley Split Squat front foot elevated on aerobics step- 12,10,8,each leg, increase weight, 2min between legs and , 2min between sets
5. Glute Ham Raise- 80 total reps any way you want, slow tempo
6. Reverse Grip Lat Pulldown- 3 sets, slow movement tempo

Week of 8-17- Begin Deload

Secondary Upper Reload 3

General Warm Up- up to you

1. Pre-Training, Repeat this series x 2: (rest between movements is up to you)

• Mcgill Bird Dog LLRR
• Stir the Pot
• Isometric pushup hold between two benches or boxes for a deep stretch (back flat)
• Dumbbell Shoulder Ext Rotation lying face down on incline bench
• Decline Rhythmic Pushups

Neck

• Leg Curl Neck Extension 3x12
• Bench Neck Flexion 3x12

Main Training

1. Pushups Up/Down Easy x 3x6
2. Dumbbell Bench Press- up to 50kg ea x 2 x max reps, 5min btwn sets
3. Any Row- 15,12,10,8, increase wt each set, 2min rest between sets, controlled movement tempo in all phases
4. Delts- pick any 3 movements and perform 2 giant sets, slow movement tempo, no rest between movements, 2min between giant sets
5. Biceps Superset- Pick any two biceps exercises and perform 2 supersets, 1-2minutes rest between supersets
6. Any Pushup variation x 1 sets of maximum reps

Secondary Lower Reload 3

General Warm up- up to you

1. Pre-Training: repeat series x 2: (rest between movements is up to you)

• McGill Bird dog box pattern with legs only (hands stay fixed on the ground)
• Rolling Planks
• Bulgarian Split Squat
• McGill Curl ups
• Single Leg Seated Leg Curl
• Rhythmic Rolling Hops

Neck

• Leg Curl Neck Extension 2x20
• Bench Neck Flexion 2x20

Main Training

1. Pullups- 10x7 anyway you want(do not fully extend elbows, semi-explosively)
2. Glute Ham Raise- 64 total reps any way you want, slow and controlled movement tempo, 2min btwn sets
3. Low Pulley Split Squat front foot elevated on aerobics step- 2 x 12,each leg, increase weight, 2min between legs
4. Close Grip Lat Pull Down- 3 sets, smooth movement tempo

Primary Upper Deload

General Warm Up- up to you

1. Pre-Training, Repeat this series x 2: (rest between movements is up to you)
2. Mcgill Bird Dog RLRL
3. Isometric pushup hold with hands on the floor
4. Stir the Pot
5. Decline Rhythmic Pushups
6. Neck and Traps Superset

• Any Neck Extension- 4x10
• Any Neck Flexion- 4x10
• Any Shrug- 4x10ea

Main Training

1. Bench Press- warm up to 85kg x 5 x 3, 3min btwn sets
2. Clapping Pushups- 3x5
3. Neutral Grip Chest Supported Row- 15,12,10,8, increase weight each set, slow and controlled, 3-5min between sets
4. Delts- dumbbell giant set, any 3 dumbbell exercises, no rest between movements, x 2 supersets, 2min between giant sets
5. Biceps/Triceps Superset- your choice for exercises, 2 supersets, no rest between exercises, 2minutes between supersets
6. Close Grip Pushups with feet elevated on bench/hands on floor- 3 x max reps, , 90sec btwn sets

Week of 8-24 Continue Deload

Primary Lower Deload

General Warm up- up to you

1. Pre-Training: repeat series x 2: (rest between movements is up to you)

• McGill Bird dog box pattern
• Rolling Planks
• Iso Back Squat with 20kg barbell
• McGill Curl ups
• Single Leg Seated Leg Curl
• Rhythmic Rebound Hops on Aerobics step

Neck

• Any Neck Extension 3x12
• Any Neck Flexion 3x12

Main Training

1. Pullups- 10 x 3, 30-45sec btwn sets, any way you want(do not extend elbows all the way, perform semi-explosively)
2. High Box Squat- 70kg x 10sets x 3reps, 1min btwn sets
3. Barbell Double Leg Glute Bridge- 100kg x 2 sets of sub-max reps, slow and controlled movement tempo (the slower the better), optional rest between sets
4. Dumbbell Split Squat rear foot elevated on bench- 2 x 15,each leg, same weight, 2min between legs and , 2min between sets
5. Glute Ham Raise- 50 total reps any way you want, slow tempo
6. Wide Grip Lat Pulldown- 3 sets, slow movement tempo

Secondary Upper Deload

General Warm Up- up to you

1. Pre-Training, Repeat this series x 2: (rest between movements is up to you)

• Mcgill Bird Dog LLRR
• Stir the Pot
• Isometric pushup hold with feet elevated on bench (back flat)
• Cable Face Pull with rope attachment
• Decline Rhythmic Pushups

Neck

• Any Neck Extension 2x20
• Any Neck Flexion 2x20

Main Training

1. Clapping Pushups x 3x5
2. Dumbbell Floor Press- up to 30kg ea x 2 x max reps, 5min btwn sets
3. Any Row- 1, increase wt each set, 2min rest between sets, controlled movement tempo in all phases
4. Delts- pick any 3 movements and perform 2 giant sets, slow movement tempo, no rest between movements, 2min between giant sets
5. Biceps Superset- Pick any two biceps exercises and perform 2 supersets, 1-2minutes rest between supersets
6. Any Pushup variation x 1 sets of maximum reps

Secondary Lower Deload

General Warm up- up to you

1. Pre-Training: repeat series x 2: (rest between movements is up to you)

• McGill Bird dog box pattern with legs only (hands stay fixed on the ground)
• Rolling Planks
• Alternate Reverse Lunge
• McGill Curl ups
• Single Leg Lying Leg Curl
• Rhythmic Rolling Hops

Neck

• Any Neck Extension 4x10
• Any Neck Flexion 4x10

Main Training

1. Pullups- 6 x 3, 30-45sec anyway you want(do not fully extend elbows, semi-explosively)
2. Glute Ham Raise- 40 total reps any way you want, slow and controlled movement tempo, 2min btwn sets
3. Dumbbell Split Squat rear foot elevated on bench- 2 x 12,each leg, same weight, 2min between legs
4. Close Neutral Grip Lat Pull Down- 3 sets, smooth movement tempo

Week of 8-31- Reload

Primary Upper 1 of 3

General Warm Up- up to you

1. Pre-Training, Repeat this series x 2: (rest between movements is up to you)
2. Mcgill Bird Dog RLRL
3. Isometric pushup hold with hands on the floor
4. Stir the Pot
5. Decline Rhythmic Pushups
6. Neck and Traps Superset

• Any Neck Extension- 3x12
• Any Neck Flexion- 3x12
• Any Shrug- 3x12ea

Main Training

1. Bench Press- warm up to a 5RM, 3min btwn sets, then drop down to 80% of that weight for 3 sets of max reps, 5min btwn sets
2. Clapping Pushups- 3x5
3. Neutral Grip Chest Supported Row- 12,10,8,8 increase weight each set, slow and controlled, 3-5min between sets
4. Delts- dumbbell giant set, any 3 dumbbell exercises, no rest between movements, x 3 supersets, 2min between giant sets
5. Biceps/Triceps Superset- your choice for exercises, 3 supersets, no rest between exercises, 2minutes between supersets
6. Med Grip Pushups with feet elevated on bench/hands on floor- 3 x max reps, , 90sec btwn sets

Primary Lower 1 of 3

General Warm up- up to you

1. Pre-Training: repeat series x 2: (rest between movements is up to you)

• McGill Bird dog box pattern
• Rolling Planks
• Iso Back Squat with 20kg barbell
• McGill Curl ups
• Single Leg Seated Leg Curl
• Rhythmic Rebound Hops on Aerobics step

Neck

• Any Neck Extension 2x20
• Any Neck Flexion 2x20

Main Training

1. Pullups- 9 x 4, 30-45sec btwn sets, any way you want(do not extend elbows all the way, perform semi-explosively)
2. High Box Squat- 100kg x 6sets x 5reps, 1min btwn sets
3. Barbell Double Leg Glute Bridge- 100kg x 2 sets of max reps, slow and controlled movement tempo (the slower the better), optional rest between sets
4. Dumbbell Split Squat rear foot elevated on bench- 3 x 12,each leg, same weight, 2min between legs and , 2min between set
5. Glute Ham Raise- 60 total reps any way you want, slow tempo
6. Reverse Grip Lat Pulldown- 3 sets, slow movement tempo

Secondary Upper 1 of 3

General Warm up- up to you

1. Pre-Training, Repeat this series x 2: (rest between movements is up to you)

• Mcgill Bird Dog LLRR
• Stir the Pot
• Isometric pushup hold with feet elevated on bench (back flat)
• Cable Face Pull with rope attachment
• Decline Rhythmic Pushups

Neck

• Any Neck Extension 4x10
• Any Neck Flexion 4x10

Main Training

1. Clapping Pushups x 3x5
2. Dumbbell Floor Press- up to 35kg ea x 2 x max reps, 5min btwn sets
3. Any Row- 5x10, increase wt each set, 2min rest between sets, controlled movement tempo in all phases
4. Delts- pick any 3 movements and perform 3 giant sets, slow movement tempo, no rest between movements, 2min between giant sets
5. Biceps Superset- Pick any two biceps exercises and perform 3 supersets, 1-2minutes rest between supersets
6. Any Pushup variation x 1 sets of maximum reps

Week of 9-7

Secondary Lower 1 of 3

General Warm up- up to you

1. Pre-Training: repeat series x 2: (rest between movements is up to you)

• McGill Bird dog box pattern with legs only (hands stay fixed on the ground)
• Rolling Planks
• Alternate Reverse Lunge
• McGill Curl ups
• Single Leg Lying Leg Curl
• Rhythmic Rolling Hops

Neck

• Any Neck Extension 3x12
• Any Neck Flexion 3x12

Main Training

1. Pullups- 6 x 4, 30-45sec anyway you want(do not fully extend elbows, semi-explosively)
2. Glute Ham Raise- 40 total reps any way you want, slow and controlled movement tempo, 2min btwn sets
3. Dumbbell Split Squat front foot elevated on aerobics step- 3 x 12,each leg, same weight, 2min between legs
4. Wide Neutral Grip Lat Pull Down- 3 sets, smooth movement tempo

Primary Upper 2 of 3

General Warm up- up to you

1. Pre-Training, Repeat this series x 2: (rest between movements is up to you)
2. Mcgill Bird Dog RLRL
3. Isometric pushup hold with hands on the floor
4. Stir the Pot
5. Decline Rhythmic Pushups
6. Neck and Traps Superset

• Any Neck Extension- 2x20
• Any Neck Flexion- 2x20
• Any Shrug- 2x20

Main Training

1. Bench Press- warm up to a 3RM, 3min btwn sets, then drop down to 70% of that weight for 3 sets of max reps, 5min btwn sets
2. Clapping Pushups- 3x6
3. Neutral Grip Chest Supported Row- 4x10 increase weight each set, slow and controlled, 3-5min between sets
4. Delts- dumbbell giant set, any 3 dumbbell exercises, no rest between movements, x 3 supersets, 2min between giant sets
5. Biceps/Triceps Superset- your choice for exercises, 3 supersets, no rest between exercises, 2minutes between supersets
6. Wide Grip Pushups with feet elevated on bench/hands on floor- 3 x max reps, , 90sec btwn sets

Primary Lower 2 of 3

General Warm up- up to you

1. Pre-Training: repeat series x 2: (rest between movements is up to you)

• McGill Bird dog box pattern
• Rolling Planks
• Iso Back Squat with 20kg barbell
• McGill Curl ups
• Single Leg Seated Leg Curl
• Rhythmic Rebound Hops on Aerobics step

Neck

• Any Neck Extension 4x10
• Any Neck Flexion 4x10

Main Training

1. Pullups- 8 x 4, 30-45sec btwn sets, any way you want(do not extend elbows all the way, perform semi-explosively)
2. High Box Squat- 100kg x 5sets x 6reps, 1min btwn sets
3. Barbell Double Leg Glute Bridge- 110kg x 2 sets of max reps, slow and controlled movement tempo (the slower the better), optional rest between sets
4. Dumbbell Split Squat rear foot elevated on bench- 3 x 10,each leg, same weight, 2min between legs and , 2min between sets
5. Glute Ham Raise- 70 total reps any way you want, slow tempo
6. Reverse Grip Lat Pulldown- 3 sets, slow movement tempo

Week of 9-14

*For primary upper 3 of 3 you once again have the option to work up to a 1RM (only if you feel good). If you don't then, work up to heavy, but not maximal single, then drop down to 60% of that for 3 sets of max reps with 5min in between

Secondary Upper 2 of 3

General Warm up- up to you

1. Pre-Training, Repeat this series x 2: (rest between movements is up to you)

• Mcgill Bird Dog LLRR
• Stir the Pot
• Isometric pushup hold with feet elevated on bench (back flat)
• Cable Face Pull with rope attachment
• Decline Rhythmic Pushups

Neck

• Any Neck Extension 3x12
• Any Neck Flexion 3x12

Main Training

1. Clapping Pushups x 3x6
2. Dumbbell Floor Press- up to 40kg ea x 2 x max reps, 5min btwn sets
3. Any Row- 4x10, increase wt each set, 2min rest between sets, controlled movement tempo in all phases
4. Delts- pick any 3 movements and perform 3 giant sets, slow movement tempo, no rest between movements, 2min between giant sets
5. Biceps Superset- Pick any two biceps exercises and perform 3 supersets, 1-2minutes rest between supersets
6. Any Pushup variation x 1 sets of maximum reps

Secondary Lower 2 of 3

General Warm up- up to you

1. Pre-Training: repeat series x 2: (rest between movements is up to you)

• McGill Bird dog box pattern with legs only (hands stay fixed on the ground)
• Rolling Planks
• Alternate Reverse Lunge
• McGill Curl ups
• Single Leg Lying Leg Curl
• Rhythmic Rolling Hops

Neck

• Any Neck Extension 2x20
• Any Neck Flexion 2x20

Main Training

1. Pullups- 6 x 5, 60sec btwn anyway you want(do not fully extend elbows, semi-explosively)
2. Glute Ham Raise- 50 total reps any way you want, slow and controlled movement tempo, 2min btwn sets
3. Dumbbell Split Squat front foot elevated on aerobics step- 3 x 10,each leg, same weight, 2min between legs
4. Wide Neutral Grip Lat Pull Down- 3 sets, smooth movement tempo

Primary Upper 3 of 3

General Warm up- up to you

1. Pre-Training, Repeat this series x 2: (rest between movements is up to you)
2. Mcgill Bird Dog RLRL
3. Isometric pushup hold with hands on the floor
4. Stir the Pot
5. Decline Rhythmic Pushups
6. Neck and Traps Superset

• Any Neck Extension- 4x10
• Any Neck Flexion- 4x10
• Any Shrug- 4x10

Main Training

1. Bench Press- warm up to a 1RM, 3min btwn sets, then drop down to 60% of that weight for 3 sets of max reps, 5min btwn sets
2. Clapping Pushups- 3x7
3. Neutral Grip Chest Supported Row- 3x10 increase weight each set, slow and controlled, 3-5min between sets
4. Delts- dumbbell giant set, any 3 dumbbell exercises, no rest between movements, x 3 supersets, 2min between giant sets
5. Biceps/Triceps Superset- your choice for exercises, 3 supersets, no rest between exercises, 2minutes between supersets
6. Close Grip Pushups with feet elevated on bench/hands on floor- 3 x max reps, , 90sec btwn sets

Week of 9-21

Primary Lower 3 of 3

General Warm up- up to you

1. Pre-Training: repeat series x 2: (rest between movements is up to you)

• McGill Bird dog box pattern
• Rolling Planks
• Iso Back Squat with 20kg barbell
• McGill Curl ups
• Single Leg Seated Leg Curl
• Rhythmic Rebound Hops on Aerobics step

Neck

• Any Neck Extension 3x12
• Any Neck Flexion 3x12

Main Training

1. Pullups- 7 x 4, 45-60sec btwn sets, any way you want(do not extend elbows all the way, perform semi-explosively)
2. High Box Squat- 100kg x 4sets x 7reps, 1min btwn sets
3. Barbell Double Leg Glute Bridge- 120kg x 2 sets of max reps, slow and controlled movement tempo (the slower the better), optional rest between sets
4. Dumbbell Split Squat rear foot elevated on bench- 3 x 8,each leg, same weight, 2min between legs and , 2min between sets
5. Glute Ham Raise- 80 total reps any way you want, slow tempo
6. Reverse Grip Lat Pulldown- 3 sets, slow movement tempo

Secondary Upper 3 of 3

General Warm up- up to you

1. Pre-Training, Repeat this series x 2: (rest between movements is up to you)

• Mcgill Bird Dog LLRR
• Stir the Pot
• Isometric pushup hold with feet elevated on bench (back flat)
• Cable Face Pull with rope attachment
• Decline Rhythmic Pushups

Neck

• Any Neck Extension 2x20
• Any Neck Flexion 2x20

Main Training

1. Clapping Pushups x 3x7
2. Dumbbell Floor Press- up to 45kg ea x 2 x max reps, 5min btwn sets
3. Any Row- 3x10, increase wt each set, 2min rest between sets, controlled movement tempo in all phases
4. Delts- pick any 3 movements and perform 3 giant sets, slow movement tempo, no rest between movements, 2min between giant sets
5. Biceps Superset- Pick any two biceps exercises and perform 3 supersets, 1-2minutes rest between supersets
6. Any Pushup variation x 1 sets of maximum reps

Secondary Lower 3 of 3

General Warm up- up to you

1. Pre-Training: repeat series x 2: (rest between movements is up to you)

• McGill Bird dog box pattern with legs only (hands stay fixed on the ground)
• Rolling Planks
• Alternate Reverse Lunge
• McGill Curl ups
• Single Leg Lying Leg Curl
• Rhythmic Rolling Hops

Neck

• Any Neck Extension 4x10
• Any Neck Flexion 4x10

Main Training

1. Pullups- 5 x 6, 60-80sec btwn anyway you want(do not fully extend elbows, semi-explosively)
2. Glute Ham Raise- 60 total reps any way you want, slow and controlled movement tempo, 2min btwn sets
3. Dumbbell Split Squat front foot elevated on aerobics step- 3 x 8,each leg, same weight, 2min between legs
4. Wide Neutral Grip Lat Pull Down- 3 sets, smooth movement tempo

James Smith: Professional duties have included stations in 3 countries. Coaching or consulting roles have spanned the Olympic, International, Professional, University, High/Secondary School and private sector levels. Work positions have included: track and field coach/consultant, physical preparation coach/consultant, Program Director, and Senior National Physical Preparation Coach with Performance Director responsibility for the Portuguese Rugby Federation. Presentations on global sport concepts have been given in 5 different countries. Consulting duties have spanned work with coaches/athletes from the NFL, CFL, Collegiate American Football, United Kingdom Athletics, Jamaican Track and Field, US Collegiate Track and Field, US National Luge, Super 15 Rugby, Premiership Rugby, Rabo Direct Pro 12 Rugby, English Premier League Football, Croatian Water Polo, USA Volleyball, Mixed Martial Arts, and a variety of other Olympic sports disciplines. Military special operations, Paramilitary, and Law Enforcement clients have included: operators from USAF Para Rescue, US Navy SEAL Teams, US Navy Divers, Swedish Särskilda Skyddsgruppen, US Army Special Forces, Federal Air Marshals, Para Military Contractors, and Corrections Officers.

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