A complete periodization of 8 weeks
4 workouts per week
2 X 3 Week blocks and 1 x 2 Week block
Explanations of the methods used on certain exercises
55 page PDF document
Modern Training for the Old-School Power Look
How is it structured?
It utilises a relatively short training cycle (8 weeks) based on the principles of block periodization. It is comprised of three blocks:
Accumulation (3 weeks): to build the muscle and technical efficiency that will allow you to be strong
Intensification (3 weeks): to develop your strength as much as possible
Peaking (2 weeks): to put you in the best physiological and neurological state to showcase your strength
Phase 1 &2
Monday – Push workout
Wednesday – Pull workout 1 (high pull emphasis)
Friday – Legs workout
Saturday – Pull workout 2 (rowing emphasis)
split remains same but goal is to be recovered to showcase strength
Peak on Friday (muscle snatch and squat) and Sunday (deadlift and military press)
Key things you need to know to get the most out of this program
- Learn the muscle snatch from the hang. It is the cornerstone of this program and is literally done at every workout. The good news is that it is not super complicated to learn
- You need to dominate every rep.
- The percentages used are relative to the heaviest weight from that session.
- Master the snatch-grip high pull.
- This should not be done when you are trying to lose a lot of fat.
- The workouts for the first two blocks are fairly long. With a proper warm-up they can done in 1:45-2 hours