I have posted the next 12 week cycle. You will notice a couple of things:
- We are starting to add at least one 15 minute workout a week. Many weeks also have a 10 minute workout. For those of you who have wanted a little more cardio, you’re welcome… And sorry to the people who didn’t need any more cardio. 🙂
- All of the squating we are doing for this cycle is going to be to a box. If you want to know why, check out this video and read this. In a nutshell, we are trying to break up the lowering and the raising of the bar to make the squating movement feel more like running to your body.
- Workouts for the first 3 weeks is going to be body weight (e.g. handstands, ring work, etc.). The second 3 weeks is going to be kettlebell-centric. The third 3 week cycle is multi-modal, (e.g. wall balls, burpees, box jumps, etc.). Finally, the final 3 week cycle, will be strong (wo)man (e.g. sled drag, farmer carry, etc.)
- Last 12 week cycle, we tried to max out on on the 5, 3 and single rep days. This 12 week cycle we are going to go “straight across.” For example, when we are on the first week of a three week cycle, we will do 4 sets of 5 reps at a single weight.
- You will also notice that we have two Mad Dawg Totals six weeks apart. We will try to continue that on throughout the year so that you can measure your progress. We will also add some more testing workouts as we have had in the past.
- Some people ask me where I get my programming. I read alot and make a lot of changes based on our experience in the gym. The main template is from Joe Kenn’s The Coach’s Strength Training Playbook and Michael Rutherford’s Maximum Effort Black Box. The 8-9-10 workouts are borrowed from Dan John’s Easy Strength program. The idea behind these 8-9-10 workouts is two-fold: Keep the weight low so that the technique is perfect and to get more exposure to all the lifts we are training that 3 week cycle.
Please let Saul if you have any questions about the programming.
Note: I updated the file on April 8 (fixed typos, changed last cycle mobility from “Hips” to “Lower Leg,” changed the 4 x 2 min interval to 2 x 4 min on second week of each cycle to reflect a focus on longer workouts).