If you haven’t heard about The Dogg Shitt Method (DSM), now you have. As a recap, this program sucks and doesn’t work, just like any program or template that is half-assed and picked apart. I created it for powerlifters to learn new movements and understand how to be accountable. When I say “accountable,” I mean showing up to each training session together and working their asses off every repetition.
The first twelve weeks was released last year on elitefts.com, so make sure to check it out. If you're in an offseason like most (COVID restrictions and meets pushed back) now is the best time to start DSM. The 12-week training cycle is set up in two three-week waves done twice (12 total weeks). The split is designed for real life as well. Monday, Tuesday, Thursday, and Friday are the days you train. Train two days, take one day off, train two more days, and then take the weekend off.
Follow up with The Dogg Shitt Method 2 (DSM2).
Week 1 starts with an off week (optional if the body is beaten up) or the deload, which is included. For myself, and almost all of my clients, I recommend to rest and recover physically and mentally after doing the 12-week DSM. Resting is also a great time to make sure there are no hidden or lagging injuries. After week 1, you will follow a strict percentage-based 4-week template that will lead up to meet week. If a meet is out of the question due to COVID restrictions, a mock meet would work great. With the DSM 12-week template, along with DSM2 6-week template, you are looking at an AWESOME 18 weeks!
Both of these templates are not just thrown together. Many of my clients have run this with great results. As I always recommend, do not make substitutions or modifications. TRUST THE PROCESS! And always, if you have any questions please don’t hesitate to reach out to me at the bottom of this article or email me directly at tankstrainingfacility@yahoo.com.
Week 1, Deload
Day 1
- Pre/Dynamic Warm-Up
- Hurdle under/over x5 each
- Terminal Knee Extension (TKE) x5
- Mobility drills
- Reflexive Performance Reset (RPR)
Lift
- Squats @50% 1RM x5
- Leg Curls (machine or bands) 2x10
- Abs 2x10
- Stretch
Day 2
- Pre/Dynamic Warm-Up
- Wall W x10
- Int/ext rotation x10
- Mobility drills
- RPR
Lift
- Bench press @50% 1RM x5
- Lat Pulldowns 2x10
- Abs 2x10
- Stretch
DAY 3
- Pre/Dynamic Warm-Up
- Hurdle under/over x 5 each
- Terminal Knee Extension (TKE) x 5
- Mobility drills
- Reflexive Performance Reset (RPR)
Lift
- Deadlift @50% 1RM x5
- Lunge Walk 2x10
- Abs 2x10
- Stretch
Week 2
Day 1
- Pre/Dynamic Warm-Up
- Hurdle under/over x 5 each
- Terminal Knee Extension (TKE) x 5
- Mobility drills
- Reflexive Performance Reset (RPR)
Lift
- Squat 5x5 @82%
- Speed Deadlifts 10x1 @40% + bands
- DB Lunge 5x10
- Leg Curl 5x10
- Heavy Abs 5x5
- Sleds
Day 2
- Pre/Dynamic Warm-Up
- Wall W x 10
- Int/ext rotation x10
- Mobility drills
- RPR
Lift
- Bench Press 5x5 @82%
- 2-Board Press 3x5, same weight
- Pulldown 5x5
- KB Low Row 5x10
- BB curls (SS) Band Pressdowns 5x10
- Abs 3x20
- Sleds
Day 3
- Pre/Dynamic Warm-Up
- Hurdle under/over x 5 each
- TKE x 5
- Mobility drills
- RPR
Lift
- Deadlift 5x5 @82%
- Wide Stance Box Squat 10x3 @40%
- Pendulum Leg Curls 4x10
- Heavy Abs 5x5
- Sleds
Day 4
- Pre/Dynamic Warm-Up
- Wall W x 10
- Int/ext rotation x10
- Mobility drills
- RPR
Lift
- Speed Bench (bands) @50% 10x3
- DB Military Press 5x10
- DB Shrug 5x10
- Chest-Supported Row 5x10
- Lat Raise (SS) DB curls 5x10
- Abs 3x20
- Farmers Walk 200yds.
Week 3
Day 1
- Pre/Dynamic Warm-Up
- Hurdle under/over x 5 each
- TKE x 5
- Mobility drills
- RPR
Lift
- Squat 5x3 @88%
- Speed Deadlifts (black bands) 8x1 @50%
- DB Lunge 5x8
- Leg Curl 5x8
- Heavy Abs 5x5
- Sleds
Day 2
- Pre/Dynamic Warm-Up
- Wall W x 10
- Int/ext rotation x10
- Mobility drills
- RPR
Lift
- Bench Press 5x3 @88%
- 2-Board Press 3x4 same weight
- Pulldown 5x4
- KB Low Row 5x8
- BB Curls (SS) Band Pressdowns 5x12 (heavier on both for 2 extra reps from last week)
- Abs 3x25
- Sleds
Day 3
- Pre/Dynamic Warm-Up
- Hurdle under/over x 5 each
- TKE x 5
- Mobility drills
- RPR
Lift
- Deadlift 5x3 @88%
- Wide Stance Box Squat 8x3 @50% +bands
- Pendulum Leg Curls 4x8
- Heavy Abs 5x5
- Sleds
Day 4
- Pre/Dynamic Warm-Up
- Wall W x 10
- Int/ext rotation x10
- Mobility drills
- RPR
Lift
- Speed Bench (red bands) 8x3 @55%
- DB Military Press 5x8
- DB shrug 5x8
- Chest Supported Row 5x8
- Lat Raise (SS) DB curls 5x12 (heavier than last week for 2 more reps)
- Abs 3x25
- Farmers Walk 200yds.
Week 4
Day 1
- Pre/Dynamic Warm-Up
- Hurdle under/over x 5 each
- TKE x 5
- Mobility drills
- RPR
Lift
- Squat 5x2 @90%
- Speed Deadlifts 6x1 @55% + 2 black bands
- DB Lunge 5x6
- Leg curl 5x6
- Heavy Abs 5x4
- Sleds
Day 2
- Pre/Dynamic Warm-Up
- Wall W x 10
- Int/ext rotation x10
- Mobility drills
- RPR
Lift
- Bench Press 5x2 @90%
- 2.5-Board Press 3x2 same weight
- Pulldown 5x3
- KB Low Row 5x6
- BB curls (SS) Band Pressdowns 5x14 (heavier on both for 2 extra reps from last week)
- Abs 3x25
- Sleds
Day 3
- Pre/Dynamic Warm-Up
- Hurdle under/over x 5 each
- TKE x 5
- Mobility drills
- RPR
Lift
- Deadlift 5x2 @90%
- Wide Stance Box squat 6x3 @60% on bar+bands
- Pendulum Leg Curls 4x6
- Heavy Ab Pulldowns 5x4
- Sleds
Day 4
- Pre/Dynamic Warm-Up
- Wall W x 10
- Int/ext rotation x10
- Mobility drills
- RPR
Lift
- Speed Bench (2 black bands each side @55%)
- DB Military Press 5x6
- DB Shrug 5x6
- Chest Supported row 5x6
- Lat Raise (SS) DB curls 5x14 (heavier than last week for 2 more reps)
- Abs 3x25
- Farmers walk 200yds.
Week 5
Day 1
- Pre/Dynamic Warm-Up
- Hurdle under/over x 5 each
- TKE x 5
- Mobility drills
- RPR
Lift
- Squat (Work up to your opener and do the exact warm-up weight-wise as you will do in the meet)
- Speed Deads 3x1 @65%+ 2 black bands
- DB Lunge 5x4
- Leg curl 5x4
- Heavy Abs 5x3
- Sleds
Day 2
- Pre/Dynamic Warm-Up
- Wall W x 10
- Int/ext rotation x10
- Mobility drills
- RPR
Lift
- Bench Press (Work up to your opener and do the exact warm-up weight-wise as you will do in the meet)
- Pulldown 10x2
- KB Low Row 5x4
- BB curls (SS) Band Pressdowns 5x18 (heavier on both for 2 extra reps from last week)
- Abs 3x30
- Sleds
Day 3
- Pre/Dynamic Warm-Up
- Hurdle under/over x 5 each
- TKE x 5
- Mobility drills
- RPR
Lift
- Deadlift (Work up to your opener and do the exact warm-up weight-wise as you will do in the meet)
- Wide Stance Box squat 4x2 @60% on bar+bands
- Pendulum Leg Curls 4x4
- Heavy Abs 5x3
- Sleds
Day 4
- Pre/Dynamic Warm-Up
- Wall W x 10
- Int/ext rotation x10
- Mobility drills
- RPR
Lift
- Speed Bench (2 black bands each side) 4x2 @60%
- DB Military Press 5x4
- DB Shrug 5x4
- Chest Supported Row 5x4
- Lat Raise (SS) DB curls 5x18 (heavier than last week for 2 more reps)
- Abs 3x30
- Farmers walk 200yds.
Week 6
Day 1
- Pre/Dynamic Warm-Up
- Hurdle under/over x 5 each
- TKE x 5
- Mobility drills
- RPR
Lift
- Goblet Squat x 10 (EXTREMELY LIGHT)
- Ab machine x 10 (EXTREMELY LIGHT)
- Stretch, recovery tools, etc.
Day 2
- Pre/Dynamic Warm-Up
- Wall W x 10
- Int/ext rotation x10
- Mobility drills
- RPR
Lift
- Dumbbell Bench Press 1x10 (EXTREMELY LIGHT)
- Lat PullDown 1x10 ( EXTREMELY LIGHT)
- Stretch, recovery tools, etc.
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