You might know the phrase, "If you hang out with trash long enough, you will start to smell like shit." Well, here you go! Another TERRIBLE, SHITTY, WHAT-IS-THIS-GUY-THINKING-ABOUT 10-WEEK TEMPLATE!” In all seriousness, this is another great method I have used with many of our powerlifters (who have had great results). I originally was poking fun (at myself) when I published The Dogg Shitt Method Part 1 and Part 2.
You can label this whatever you like, but you will achieve great results if done with great effort and adherence. This is an off-season program. It will help you get stronger and powerful, all while putting on some size. It is a great switch up from the norm. Rest assured, you'll be able to do this wherever you train.
If you have questions, please don’t hesitate to shoot me an email at tankstrainingfacility@yahoo.com or PM me on my social media platforms.
The Triple Triad Dogg Shitt Method
WEEK 1
DAY 1
PRE:
Lat Band Walk 15yd RT/LT. HURDLE U/O x 8. MOBILITY WORK 4/5min. TKE x 10. RPR x 3/4min.
LIFT:
• Safety Bar Squat 5x8
• Nordic Curls 5x8 (3/1 tempo)
• KB Backwards Lunge 5x8 (hold KB at top position)
• KB Swings 5x12 (70lbs)
• Seated Calves (SS) Standing AB Pulldowns 5x10
DAY 2
PRE:
Int/Ext Rotations x 10. Wall W/Y x 10. Mobility Work 4/5 min. RPR x 3/4min.
LIFT:
• Broad Jumps-25 jumps. Work on soft land+distance. 15sec between jumps & reset
• BB Decline Press 5x8
• OHP 5x8
• Hammer Strength Pull-Down 5x10
• Pendalay Row 5 x 10
• Curl Machine (choice) 5x10
DAY 3
PRE:
Lat Band Walk 15yd RT/LT. Hurdle U/O x 8. Mobility Work 4/5min. TKE x 10. RPR x 3/4min.
LIFT
• Deficit Deadlifts 5x8
• Belt Squat 5x8
• Stability Ball Leg Curl 5x10
• Ab Machine (choice) 5x10
DAY 4
PRE:
Lat Band Walk 15yd RT/LT. Hurdle U/O x 8. Mobility Work 4/5min. TKE x 10. RPR x 3/4min.
LIFT:
• 1 BD Press 5x6
• Chest Supported Row (sit) 5x8
• BB Upright Row 5x10
• Dips (BW) 5x fail each set 1min rest between sets
• Crazy Bell Curls 5x10
• Prowler® 5 Trips (race/pace 30sec rest between). 30 total yards each rep.
WEEK 2
DAY 1
PRE:
Lat Band Walk 15yd RT/LT. Hurdle U/O x 8. Mobility Work 4/5min. TKE x 10. RPR x 3/4min.
LIFT:
• Safety Bar Squat 5x5
• Nordic Curls 5x8 (3/1 tempo)
• KB Backwards Lunge 5x6 (hold at top position)
• KB Swings 5x12 90lb
• Seated Calves (SS) Standing AB Pulldown 5x8
DAY 2
PRE:
Int/Ext Rotations x 10. Wall W/Y x 10. Mobility Work 4/5 min. RPR x 3/4min.
LIFT:
• Broad Jumps-30 jumps. Work on soft land + distance. 15sec between jumps & reset
• BB Decline Press 5x5
• OHP 5x5
• Hammer Strength Pull-Down 5x8
• Pendalay Row 5x8
• Curl Machine (choice) 5x8
DAY 3
PRE:
Lat Band Walk 15yd RT/LT. Hurdle U/O x 8. Mobility Work 4/5min. TKE x 10. RPR x 3/4min.
LIFT
• Deficit Deadlifts 5x5
• Belt Squat 5x5
• Stability Ball Leg Curl 5x12
• Ab Machine (choice) 5x12
DAY 4
PRE:
Lat Band Walk 15yd RT/LT. Hurdle U/O x 8. Mobility Work 4/5min. TKE x 10. RPR x 3/4min.
LIFT:
• 1 BD Press 5x4
• Chest Supported Row (sit) 5x6
• BB Upright Row 5x8
• Dips (BW) 5xfail each set 1min rest between sets (get more reps)
• Crazy Bell Curls 5x8
• Prowler® 5 trips (race/pace 30sec rest between). 30 total yards each rep.
WEEK 3
DAY 1
PRE:
Lat Band Walk 15yd RT/LT. Hurdle U/O x 8. Mobility 4/5min. TKE x 10. RPR x 3/4min.
LIFT:
• Safety Bar Squat 5x3 (set PR FOR TRIPLE)
• Nordic Curls 5x8 (3/1 tempo-add weight aka chains)
• KB Backwards Lunge 5x4 (hold at top position)
• KB Swings 5x12 123lbs
• Seated Calves (SS) Standing AB Pulldown 5x6
DAY 2
PRE:
Int/Ext Rotations x 10. Wall W/Y x 10. Mobility Work 4/5 min. RPR x 3/4min.
LIFT:
• Broad Jumps-35 jumps. Work on soft land+ distance. 15sec between jumps & reset
• BB Decline Press 5x3 set PR for triple
• OHP 5x set PR triple/strict
• Hammer Strength Pull-Down 5x6
• Pendalay Row 5x5
• Curl Machine (CHOICE) 5x6
DAY 3
PRE:
Lat Band Walk 15yd RT/LT. Hurdle U/O x 8. Mobility Work 4/5min. TKE x 10. RPR x 3/4min.
LIFT
• Deficit Deadlifts 5x3 (set PR triple)
• Belt Squat 5x3 (set PR triple)
• Stability Ball Leg Curl 5x15
• Ab Machine (choice) 5x20
DAY 4
PRE:
Lat Band Work 15yd RT/LT. Hurdle U/O x 8. Mobility Work 4/5min. TKE x 10. RPR x 3/4min.
LIFT:
• 1 BD Press 5x3
• Chest Supported Row (sit) 5x4
• BB Upright Row 5x6
• Dips (BW) 5xfail each set 1min rest between sets (get more reps and add weight)
• Crazy Bell Curls 5x6
• Prowler® 5 trips (race/pace 30sec rest between). 30 total yards each rep.
WEEK 4
DAY 1
PRE:
Lat Band Walk 15 yd RT/LT. Hurdle U/O x 8. Mobility Work 4/5min. TKE x 10. RPR x 3/4min.
LIFT:
• Safety Bar Squat work up to a PR
• Nordic Curls 5x8 (5/1 tempo-add weight aka chains)
• KB Backwards Lunge 5x3(hold KB at top position)
• KB Swings 5xFAIL/AMRAP 123lbs
• Seated Calves (SS) Standing AB Pulldown 5 x 4
DAY 2
PRE:
Int/Ext Rotations x 10. Wall W/Y x 10. Mobility Work 4/5 min. RPR x 3/4min.
LIFT:
• Broad Jumps-40 jumps. Work on soft land+ distance.15sec between jumps & reset.
• BB Decline Press work up to a heavy single
• OHP work up to a heavy single
• Hammer Strength Pull-Down 5x4
• Pendalay Row 5x3
• Curl machine (choice) 5x4
DAY 3
PRE:
Lat Band Walk 15yd RT/LT. Hurdle U/O x 8. Mobility Work 4/5min. TKE x 10. RPR x 3/4min.
LIFT
• Deficit Deadlifts, Set a PR
• Belt squat, Set a PR
• Stability Ball Leg Curl 5x20
• Ab Machine (choice) 5x25 reps
DAY 4
PRE:
Lat Band Walk 15yd RT/LT. Hurdle U/O x 8. Mobility Work 4/5min. TKE x 10. RPR x 3/4min.
LIFT:
• 1 BD Press Set a PR
• Chest Supported Row (sit) 5x3
• BB Upright Row 5x5
• Dips (BW) 5xfail each set 1min rest between sets (get more reps and add weight)
• Crazy Bell Curls 5x4
• Prowler® 5 trips (race/pace 30sec rest between). 30 total yards each rep.
WEEK 5
DAY 1
PRE:
Lat Band Walk 15 yd RT/LT. Hurdle U/O x 8. Mobility Work 4/5min. TKE x 10. RPR x 3/4min.
LIFT:
• Front Squats 5x8
• Glute Ham Raise 5x8
• Pistol Box squats 5x8
• Pullthroughs 5x8
• Backward Sled Drag 300lb 3trips. 45 total yards.
DAY 2
PRE:
Int/Ext Rotations x 10. Wall W/Y x 10. Mobility Work 4/5 min. RPR x 3/4min.
LIFT:
• Box Jumps 40 jumps. Work on soft land+15sec between jumps & reset
• DB Floor Press 5x15 reps
• Chest Supported Row 5x15 reps
• Bench Dips 5x15 reps
• Band Pressdowns 5x15
• BB Curls 5x15reps
DAY 3
PRE:
Lat Band Walk 15yd RT/LT. Hurdle U/O x 8. Mobility Work 4/5min. TKE x 10. RPR x 3/4min.
LIFT
• Hex Bar Deadlifts 5x8
• Goblet Squat 5x8
• Single Leg Curl 5x8
• AB Machine (choice) 5x20
DAY 4
PRE:
Lat Band Walk 15yd RT/LT. Hurdle U/O x 8. Mobility Work 4/5min. TKE x 10. RPR x 3/4min.
LIFT:
• Football Bar BP 5x8
• DB Shrugs 5x8
• Swimmers Row 5x8
• Skull Crushers 5x8
• Rev DB Curls 5 x8
• Keg Carry 200 yards
WEEK 6
DAY 1
PRE:
Lat Band Walk 15yd RT/LT. Hurdle U/O x 8. Mobility Work 4/5min. TKE x 10. RPR x 3/4min.
LIFT:
• Front Squats 5x6
• Glute Ham Raise 5x6
• Pistol Box squats 5x6
• Pullthroughs 5x6
• Backward Sled Drag 350 lbs. 45 total yards.
DAY 2
PRE:
Int/Ext Rotations x 10. Wall W/Y x 10. Mobility Work 4/5 min. RPR x 3/4min.
LIFT:
• Box Jumps-45 jumps. Work on soft land+15sec between jumps & reset
• DB Floor Press 5 x 12
• Chest Supported Row 5 x12
• Bench Dips 5x12
• Band Pressdowns 5 x12
• BB Curls 5x12
DAY 3
PRE:
Lat Band Walk 15yd RT/LT. Hurdle U/O x 8. Mobility Work 4/5min. TKE x 10. RPR x 3/4min.
LIFT
• Hex Bar Deadlifts 5x6
• Goblet Squat 5x6
• Single-Leg Curl 5x6
• AB Machine (choice) 5x25reps
DAY 4
PRE:
Lat Band Walk 15yd RT/LT. Hurdle U/O x 8. Mobility Work 4/5min. TKE x 10. RPR x 3/4min.
LIFT:
• Football Bar BP 5 x 6
• DB Shrugs 5 x 6
• Swimmers Row 5 x 6
• Skull Crushers 5 x 6
• Rev DB Curls 5 x 6
• Keg Carry 250 yds
WEEK 7
DAY 1
PRE:
Lat Band Walk 15yd RT/LT. Hurdle U/O x 8. Mobility Work 4/5min. TKE x 10. RPR x 3/4min.
LIFT:
• Front Squats 5x4
• Glute Ham Raise 5x4 (add band)
• Pistol Box Squats 5x5 (add weight)
• Pullthroughs 5x5
• Backward Sled Drag 400lb. 45 total yards.
DAY 2
PRE:
Int/Ext Rotations x 10. Wall W/Y x 10. Mobility Work 4/5 min. RPR x 3/4min.
LIFT:
• Box Jumps-50jumps.Work on soft land+15sec between jumps & reset
• DB Floor Press 5x10
• Chest Supp Row 5 x10
• Bench Dips 5x10
• Band Pressdowns 5x10
• BB Curls 5x10
DAY 3
PRE:
Lat Band Walk 15yd RT/LT. Hurdle U/O x 8. Mobility Work 4/5min. TKE x 10. RPR x 3/4min.
LIFT
• Hex Bar Deadlifts 5x4
• Goblet Squat 5x5
• Single Leg Curl 5x5
• AB Machine (choice) 5x30 reps
DAY 4
PRE:
Lat Band Walk 15yd RT/LT. Hurdle U/O x 8. Mobility Work 4/5min. TKE x 10. RPR x 3/4min.
LIFT:
• Football Bar BP 5x4
• DB Shrugs 5x4
• Swimmers Row 5x4
• Skull Crushers 5x4
• Rev DB Curls 5x4
• Keg Carry. 300 total yards
WEEK 8
DAY 1
PRE:
Lat Band Walk 15yd RT/LT. Hurdle U/O x 8. Mobility Work 4/5min. TKE x 10. RPR x 3/4min.
LIFT:
• Front Squats 5x2
• Glute Ham Raise 5x3 (add heavier band)
• Pistol Box Squats 5x4 (add weight)
• Pullthroughs 5x4
• Backward Sled Drag 425lbs. 45 total yards.
DAY 2
PRE:
Int/Ext Rotations x 10. Wall W/Y x 10. Mobility Work 4/5 min. RPR x 3/4min.
LIFT:
• Box Jumps-55 jumps. Work on Soft land+15sec between jumps & reset
• DB Floor Press 5x8
• Chest Supported Row 5 x 8
• Bench Dips 5 x 8
• Band Pressdowns 5 x 8
• BB Curls 5x8
DAY 3
PRE:
Lat Band Walk 15yd RT/LT. Hurdle U/O x 8. Mobility Work 4/5min.TKE x 10. RPR x 3/4min.
LIFT
• Hex Bar Deadlifts 5x2
• Goblet Squat 5x4
• Single Leg Curl 5x4
• AB Machine (choice) 5x35reps
DAY 4
PRE:
Lat Band Walk 15yd RT/LT. Hurdle U/O x 8. Mobility Work 4/5min. TKE x 10. RPR x 3/4min.
LIFT:
• Football Bar BP 5x2
• DB Shrugs 5x3
• Swimmers Row 5x3
• Skull Crushers 5x3
• Rev DB curls 5x3
• Keg Carry. 350 total yards.
WEEK 9
DAY 1
PRE:
Lat Band Walk 15yd RT/LT. Hurdle U/O x 8. Mobility Work 4/5min. TKE x 10. RPR x 3/4min.
LIFT:
• Box Squats (against gray bands) 5x3
• DB RDL 5x6
• Step-ups (lateral 5x4)
• Banded Ab Pull-down 5x6
• Tred Sled 10x10sec. 20sec rest between
DAY 2
PRE:
Int/Ext Rotations x 10. Wall W/Y x 10. Mobility Work 4/5 min. RPR x 3/4min.
LIFT:
• Jump Machine 8 x 10reps. Work on form/get height. 30 sec between sets.
• Speed Bench 8 x 3 red bands) 55% 1RM 45 sec rest between. Speed focus
• Pull-ups (full reps. 1 min rest between sets)
• DB Lat Raise 5 x 12reps
• Smith Machine Throat Push-ups 5 x fail (1 min rest between sets-beat last week reps on each set)
• Curl Machine (CHOICE) 5 x 12reps
DAY 3
PRE:
Lat Band Walk 15yd RT/LT. Hurdle U/O x 8. Mobility Work 4/5min. TKE x 10. RPR x 3/4min.
LIFT
• Speed Deadlift 8x1 55% 1RM + red bands) 45sec rest between
• Hack Squat Machine 5 x 12reps
• Swiss Ball leg Curls 5 x 12reps
• Knee Raises (dip machine) 5 x 30 reps
DAY 4
PRE:
Lat Band Walk 15yd RT/LT. Hurdle U/O x 8. Mobility Work 4/5min. TKE x 10. RPR x 3/4min.
LIFT:
• Bench Press 5 x 3
• DB Low Row 5 x 4
• Hammer Strength Pulldown Machine 5 x 6
• New Tricep Machine 5 x10
• Keg Curls (smallest one) 5 x fail-beat last week each set in reps
• Prowler® Push 5 min. Push as far as you can for time.
WEEK 10
DAY 1
PRE:
Lat Band Walk 15yd RT/LT. Hurdle U/O x 8. Mobility Work 4/5min. TKE x 10. RPR x 3/4min.
LIFT:
• Box Squats (against gray bands) work up to a 1RM PR
• DB RDL 5 x 4
• Step-ups (lateral 5 x 3)
• Kneeling Ab Pull-down 5 x 5
• Tred Sled 10 x 10sec. 20 sec rest between
DAY 2
PRE:
INT/EXT ROTATIONS x 10. WALL W/Y x 10. MOBILITY WORK 4/5 min. RPR x 3/4min.
LIFT:
• Jump Machine 10x10. Work on form/get height. 30 sec between sets.
• Speed Bench 6x3 red bands) 60%1RM 45 sec rest between. Speed focus
• Pull-ups (full reps. 1min rest between sets)
• DB Lat Raise 5x10
• Smith Machine Throat Push-ups 5xfail (1 min rest between sets-beat last week reps on each set)
• Curl machine (CHOICE) 5x10reps
DAY 3
PRE:
Lat Band Walk 15 yd RT/LT. Hurdle U/O x 8. Mobility Work 4/5min. TKE x 10. RPR x 3/4min.
LIFT
• Speed Deadlift 6x1 (60% 1RM + red bands) 45sec rest between
• Hack Squat Machine 5x10reps
• Swiss Ball Leg Curls 5x10reps
• Knee Raises (dip machine) 5x35reps
DAY 4
PRE:
Lat Band Walk 15yd RT/LT. Hurdle U/O x 8. Mobility Work 4/5min. TKE x 10. RPR x 3/4min.
LIFT:
• Bench Press. Work up to a 1RM PR
• DB Low Row 5x3
• Hammer Strength Pulldown machine 5x5
• Tricep Machine (choice) 5x8
• Keg Curls (smallest one) 5xfail-beat last week each set in reps
• Prowler® Push 5min. Push as far as you can for time
* TRY TO BREAK THE DAYS UP. For example (2) on with (1) day rest, followed by the other (2) days, then a couple days recovery.
** STICK TO THE PROGRAM with each exercise as close as you can without making any substitutions or additions.
*** RECOVERY and DIET is key. Follow a great PLAN.
**** DO NOT AVOID THE WARM-UP! I have an excellent track record both for myself and all my lifters and clients by warming them up properly.
As a top-ranked super-heavyweight, Chris Janek earned the nickname “Tank.” As a two-time all-state wrestler as well as an all-state, third team all-American football player he received multiple full-ride scholarship offers, choosing to play football for the University of Wisconsin. During his collegiate football career, Janek was a four-year letter winner as well as a two-year starter. He was part of four Bowl Games (two Rose Bowls, in which they won). After college, he furthered his football career with a tryout with the Cleveland Browns and an eight-year career in the now-defunct Arena Football League. He is the owner of Tanks Training Facility in Granite City, Illinois and has devoted himself to multi-ply powerlifting. In 2010, Janek totaled 2660 to win best lifter at the GPC Worlds (in Prague). In 2014, he won first place and best lifter overall at the XPC Finals with a 2725 total.
