Otherwise, let’s get right to the programming for Week 6!
Week 6 – The Program
Week 6 – Day 1: Strength and HIIT Circuit
Exercise #1 – -Trap Bar Deadlift OR Barbell Sumo Deadlift OR Barbell Conventional Deadlift OR Dumbbell Sumo Squat – -Prescription – 3 working sets of 6 repetitions @ 2RIR -Rest no more than 2 minutes between sets
Exercise #2 – -Standing Barbell Shoulder Press OR Standing Dumbbell Shoulder Press -Prescription – 3 working sets of 6 repetitions @ 2RIR -Rest no more than 2 minutes between sets
Exercise #3 – -Chinups (palms facing you) OR Pullups (palms facing away from you) OR Lat Pulldown Machine -Prescription – 8 minute density block
HIIT Circuit: 1-Medicine Ball Squat Jump x 20 2-Dumbbell RDL + Dumbbell Row x 15 3-Dumbbell Thruster x 15 4-Get Ups x 8 5-Bicycle Abs x 15 each leg 6-Dumbbell Reverse Lunge x 10 each leg 7-Rest 45-60 seconds x 5 rounds
Week 6 – Day 2: Low Intensity Steady State Cardio + Abs
Exercise #1 -Running OR Cycling OR Rowing OR Incline Walking -Prescription – 30 minutes @ a moderate intensity
Exercise #2 -Ab Wheel OR Front Plank OR Hanging Knee Raise OR Situps -Prescription – 8 minute density block
Week 6 – Day 3: Strength and HIIT Circuit
Strength Exercise #1 – -Trap Bar Deadlift OR Barbell Sumo Deadlift OR Barbell Conventional Deadlift OR Dumbbell Sumo Squat – -Prescription – 3 working sets of 6 repetitions @ 2RIR -Rest no more than 2 minutes between sets
Exercise #2 – -Standing Barbell Shoulder Press OR Standing Dumbbell Shoulder Press -Prescription – 3 working sets of 6 repetitions @ 2RIR -Rest no more than 2 minutes between sets
Exercise #3 – -Chinups (palms facing you) OR Pullups (palms facing away from you) OR Lat Pulldown Machine -Prescription – 8 minute density block
HIIT Circuit: 1-Goblet Squat x 10 2-Jumping Jacks x 45 seconds 3-Pushups x 15 4-Lunges x 10 each leg 5-Dumbbell Bicep Curl to Shoulder Press x 10 6-Mountain Climber x 20 each leg 7-Rest 45-60 seconds x 5 rounds
Week 6 – Day 4: Bonus Day
HIIT Circuit OR HIIT Cardio Sprints (pick one)
HIIT Circuit: 1-Sled Push x down and back 2-Farmers Carry x down and back 3-Dips x 10 4-Deep Squat Battling Rope (Alternating) x 30s 5-Tire Flip x 45s 6-Burpees x 10 7-Rest 90-120 seconds x 6 rounds
OR
HIIT Cardio Sprints: Exercise #1: Incline Running Sprints OR Cycling Sprints OR Rowing Sprints OR Flat Running Sprints Prescription: 30 seconds sprint / 90 seconds rest x 12 rounds
Important Information
The updates, additions, and/or changes from Week 5 to Week 6 are found in bold. Particulars that are not in bold are the exact same prescription as last week. You will notice that for the strength movements volume has decreased, and for the circuits/conditioning, volume has increased. Since we are getting closer to the challenge, the training will get more specific each week. There are also no new exercises this week.
Happy Training, Folks!
Thanks for checking out Week 6 of the EPD Foundation SWAT Challenge Training Program. Let us know what you think in the comments below, and we will see you next week!
Follow the links below to check out our previous posts in this series: Week 1 Week 2 Week 3 Week 4
Otherwise, let’s get right to the programming for Week 5!
Week 5 – The Program
Week 5 – Day 1: Strength and HIIT Circuit
Exercise #1 – -Trap Bar Deadlift OR Barbell Sumo Deadlift OR Barbell Conventional Deadlift OR Dumbbell Sumo Squat – -Prescription – 4 working sets of 6 repetitions @ 2RIR -Rest no more than 2 minutes between sets
Exercise #2 – -Standing Barbell Shoulder Press OR Standing Dumbbell Shoulder Press -Prescription – 4 working sets of 6 repetitions @ 2RIR -Rest no more than 2 minutes between sets
Exercise #3 – -Chinups (palms facing you) OR Pullups (palms facing away from you) OR Lat Pulldown Machine -Prescription – 7 minute density block
HIIT Circuit: 1-Medicine Ball Squat Jump x 20 2-Dumbbell RDL + Dumbbell Row x 15 3-Dumbbell Thruster x 15 4-Get Ups x 8 5-Bicycle Abs x 15 each leg 6-Dumbbell Reverse Lunge x 10 each leg 7-Rest 45-60 seconds x 4 rounds
Week 5 – Day 2: Low Intensity Steady State Cardio + Abs
Exercise #1 -Running OR Cycling OR Rowing OR Incline Walking -Prescription – 30 minutes @ a moderate intensity
Exercise #2 -Ab Wheel OR Front Plank OR Hanging Knee Raise OR Situps -Prescription – 7 minute density block
Week 5 – Day 3: Strength and HIIT Circuit
Strength Exercise #1 – -Trap Bar Deadlift OR Barbell Sumo Deadlift OR Barbell Conventional Deadlift OR Dumbbell Sumo Squat – -Prescription – 4 working sets of 6 repetitions @ 2RIR -Rest no more than 2 minutes between sets
Exercise #2 – -Standing Barbell Shoulder Press OR Standing Dumbbell Shoulder Press -Prescription – 4 working sets of 6 repetitions @ 2RIR -Rest no more than 2 minutes between sets
Exercise #3 – -Chinups (palms facing you) OR Pullups (palms facing away from you) OR Lat Pulldown Machine -Prescription – 7 minute density block
HIIT Circuit: 1-Goblet Squat x 10 2-Jumping Jacks x 45 seconds 3-Pushups x 15 4-Lunges x 10 each leg 5-Dumbbell Bicep Curl to Shoulder Press x 10 6-Mountain Climber x 20 each leg 7-Rest 45-60 seconds x 4 rounds
Week 5 – Day 4: Bonus Day
HIIT Circuit OR HIIT Cardio Sprints (pick one)
HIIT Circuit: 1-Sled Push x down and back 2-Farmers Carry x down and back 3-Dips x 10 4-Deep Squat Battling Rope (Alternating) x 30s 5-Tire Flip x 45s 6-Burpees x 10 7-Rest 90-120 seconds x 5 rounds
OR
HIIT Cardio Sprints: Exercise #1: Incline Running Sprints OR Cycling Sprints OR Rowing Sprints OR Flat Running Sprints Prescription: 30 seconds sprint / 90 seconds rest x 11 rounds
Important Information
The updates, additions, and/or changes from Week 4 to Week 5 are found in bold. Particulars that are not in bold are the exact same prescription as last week. You will notice that for the strength movements volume has decreased, and for the circuits/conditioning, volume has increased. Since we are getting closer to the challenge, the training will get more specific each week. There are also no new exercises this week.
Happy Training, Folks!
Thanks for checking out Week 5 of the EPD Foundation SWAT Challenge Training Program. Let us know what you think in the comments below, and we will see you next week!
Follow the links below to check out our previous posts in this series: Week 1 Week 2 Week 3
Otherwise, let’s get right to the programming for Week 4!
Week 4 – The Program
Week 4 – Day 1: Strength and HIIT Circuit
Exercise #1 – -Trap Bar Deadlift OR Barbell Sumo Deadlift OR Barbell Conventional Deadlift OR Dumbbell Sumo Squat – -Prescription – 5 working sets of 6 repetitions @ 2RIR -Rest no more than 2 minutes between sets
Exercise #2 – -Standing Barbell Shoulder Press OR Standing Dumbbell Shoulder Press -Prescription – 5 working sets of 6 repetitions @ 2RIR -Rest no more than 2 minutes between sets
Exercise #3 – -Chinups (palms facing you) OR Pullups (palms facing away from you) OR Lat Pulldown Machine -Prescription – 7 minute density block
HIIT Circuit: 1-Medicine Ball Squat Jump x 20 2-Dumbbell RDL + Dumbbell Row x 15 3-Dumbbell Thruster x 15 4-Get Ups x 8 5-Bicycle Abs x 15 each leg 6-Dumbbell Reverse Lunge x 10 each leg 7-Rest 45-60 seconds x 3 rounds
Week 4 – Day 2: Low Intensity Steady State Cardio + Abs
Exercise #1 -Running OR Cycling OR Rowing OR Incline Walking -Prescription – 25 minutes @ a moderate intensity
Exercise #2 -Ab Wheel OR Front Plank OR Hanging Knee Raise OR Situps -Prescription – 7 minute density block
Week 4 – Day 3: Strength and HIIT Circuit
Strength Exercise #1 – -Trap Bar Deadlift OR Barbell Sumo Deadlift OR Barbell Conventional Deadlift OR Dumbbell Sumo Squat – -Prescription – 5 working sets of 6 repetitions @ 2RIR -Rest no more than 2 minutes between sets
Exercise #2 – -Standing Barbell Shoulder Press OR Standing Dumbbell Shoulder Press -Prescription – 5 working sets of 6 repetitions @ 2RIR -Rest no more than 2 minutes between sets
Exercise #3 – -Chinups (palms facing you) OR Pullups (palms facing away from you) OR Lat Pulldown Machine -Prescription – 7 minute density block
HIIT Circuit: 1-Goblet Squat x 10 2-Jumping Jacks x 45 seconds 3-Pushups x 15 4-Lunges x 10 each leg 5-Dumbbell Bicep Curl to Shoulder Press x 10 6-Mountain Climber x 20 each leg 7-Rest 45-60 seconds x 3 rounds
Week 4 – Day 4: Bonus Day
HIIT Circuit OR HIIT Cardio Sprints (pick one)
HIIT Circuit: 1-Sled Push x down and back 2-Farmers Carry x down and back 3-Dips x 10 4-Deep Squat Battling Rope (Alternating) x 30s 5-Tire Flip x 45s 6-Burpees x 10 7-Rest 90-120 seconds x 5 rounds
OR
HIIT Cardio Sprints: Exercise #1: Incline Running Sprints OR Cycling Sprints OR Rowing Sprints OR Flat Running Sprints Prescription: 30 seconds sprint / 90 seconds rest x 10 rounds
Important Information
The updates, additions, and/or changes from Week 3 to Week 4 are found in bold. Particulars that are not in bold are the exact same prescription as last week.
Exercise Demonstrations
Follow the links below for a video demonstration of each new exercise for this week. See previous posts for demonstrations of the other exercises.
Thanks for checking out Week 4 of the EPD Foundation SWAT Challenge Training Program. Let us know what you think in the comments below, and we will see you next week!
Follow the links below to check out our previous posts in this series: Week 1 Week 2
Otherwise, let’s get right to the programming for Week 3!
Week 3 – The Program
Week 3 – Day 1: Strength and HIIT Circuit
Exercise #1 – -Trap Bar Deadlift OR Barbell Sumo Deadlift OR Barbell Conventional Deadlift OR Dumbbell Sumo Squat – -Prescription – 4 working sets of 7 repetitions @ 2RIR -Rest no more than 2 minutes between sets
Exercise #2 – -Standing Barbell Shoulder Press OR Standing Dumbbell Shoulder Press -Prescription – 4 working sets of 7 repetitions @ 2RIR -Rest no more than 2 minutes between sets
Exercise #3 – -Chinups (palms facing you) OR Pullups (palms facing away from you) OR Lat Pulldown Machine -Prescription – 6 minute density block
HIIT Circuit: 1-Dumbbell RDL + Dumbbell Row x 15 2-Dumbbell Thruster x 15 3-Get Ups x 8 4-Bicycle Abs x 15 each leg 5-Dumbbell Reverse Lunge x 10 each leg 6-Rest 45-60 seconds x 3 rounds
Week 3 – Day 2: Low Intensity Steady State Cardio + Abs
Exercise #1 -Running OR Cycling OR Rowing OR Incline Walking -Prescription – 25 minutes @ a moderate intensity
Exercise #2 -Ab Wheel OR Front Plank OR Hanging Knee Raise OR Situps -Prescription – 6 minute density block
Week 3 – Day 3: Strength and HIIT Circuit
Strength Exercise #1 – -Trap Bar Deadlift OR Barbell Sumo Deadlift OR Barbell Conventional Deadlift OR Dumbbell Sumo Squat – -Prescription – 4 working sets of 7 repetitions @ 2RIR -Rest no more than 2 minutes between sets
Exercise #2 – -Standing Barbell Shoulder Press OR Standing Dumbbell Shoulder Press -Prescription – 4 working sets of 7 repetitions @ 2RIR -Rest no more than 2 minutes between sets
Exercise #3 – -Chinups (palms facing you) OR Pullups (palms facing away from you) OR Lat Pulldown Machine -Prescription – 6 minute density block
HIIT Circuit: 1-Goblet Squat x 10 2-Jumping Jacks x 45 seconds 3-Pushups x 15 4-Lunges x 10 each leg 5-Mountain Climber x 20 each leg 6-Rest 45-60 seconds x 3 rounds
Week 3 – Day 4: Bonus Day
HIIT Circuit OR HIIT Cardio Sprints (pick one)
HIIT Circuit: 1-Sled Push x down and back 2-Farmers Carry x down and back 3-Dips x 10 4-Deep Squat Battling Rope (Alternating) x 30s 5-Tire Flip x 45s 6-Burpees x 10 7-Rest 90-120 seconds x 4 rounds
OR
HIIT Cardio Sprints: Exercise #1: Incline Running Sprints OR Cycling Sprints OR Rowing Sprints OR Flat Running Sprints Prescription: 30 seconds sprint / 90 seconds rest x 9 rounds
Important Information
The updates, additions, and/or changes from Week 2 to Week 3 are found in bold. Particulars that are not in bold are the exact same prescription as last week.
Exercise Demonstrations
Follow the links below for a video demonstration of each new exercise. See previous posts for demonstrations of the other exercises.
Thanks for checking out Week 3 of the EPD Foundation SWAT Challenge Training Program. Let us know what you think in the comments below, and we will see you next week!
Welcome back for Week 2 of the SWAT Challenge Training Program!
If you’re just now joining us, or if you’d like a refresher on the specifics of the challenge, video demonstrations of the exercises up to this point, or answers to some common questions, check out our first post HERE.
Otherwise, let’s get right to the programming for Week 2!
Week 2 – The Program
Week 2 – Day 1: Strength and HIIT Circuit
Exercise #1 – -Trap Bar Deadlift OR Barbell Sumo Deadlift OR Barbell Conventional Deadlift OR Dumbbell Sumo Squat – -Prescription – 3 working sets of 8 repetitions @ 2RIR -Rest no more than 2 minutes between sets
Exercise #2 – -Standing Barbell Shoulder Press OR Standing Dumbbell Shoulder Press -Prescription – 3 working sets of 8 repetitions @ 2RIR -Rest no more than 2 minutes between sets
Exercise #3 – -Chinups (palms facing you) OR Pullups (palms facing away from you) OR Lat Pulldown Machine -Prescription – 5 minute density block
HIIT Circuit: 1-Dumbbell RDL + Dumbbell Row x 15 2-Dumbbell Thruster x 15 3-Get Ups x 8 4-Bicycle Abs x 15 each leg 5-Rest 45-60 seconds x 3 rounds
Week 2 – Day 2: Low Intensity Steady State Cardio + Abs
Exercise #1 -Running OR Cycling OR Rowing OR Incline Walking -Prescription – 20 minutes @ a moderate intensity
Exercise #2 -Ab Wheel OR Front Plank OR Hanging Knee Raise OR Situps -Prescription – 5 minute density block
Week 2 – Day 3: Strength and HIIT Circuit
Strength Exercise #1 – -Trap Bar Deadlift OR Barbell Sumo Deadlift OR Barbell Conventional Deadlift OR Dumbbell Sumo Squat – -Prescription – 3 working sets of 8 repetitions @ 2RIR -Rest no more than 2 minutes between sets
Exercise #2 – -Standing Barbell Shoulder Press OR Standing Dumbbell Shoulder Press -Prescription – 3 working sets of 8 repetitions @ 2RIR -Rest no more than 2 minutes between sets
Exercise #3 – -Chinups (palms facing you) OR Pullups (palms facing away from you) OR Lat Pulldown Machine -Prescription – 5 minute density block
HIIT Circuit: 1-Jumping Jacks x 45 seconds 2-Pushups x 15 3-Lunges x 10 each leg 4-Mountain Climber x 20 each leg 5-Rest 45-60 seconds x 3 rounds
Week 2 – Day 4: Bonus Day
HIIT Circuit OR HIIT Cardio Sprints (pick one)
HIIT Circuit: 1-Sled Push x down and back 2-Farmers Carry x down and back 3-Deep Squat Battling Rope (Alternating) x 30s 4-Tire Flip x 45s 5-Burpees x 10 6-Rest 90-120 seconds x 4 rounds
OR
HIIT Cardio Sprints: Exercise #1: Incline Running Sprints OR Cycling Sprints OR Rowing Sprints OR Flat Running Sprints Prescription: 30 seconds sprint / 90 seconds rest x 8 rounds
Important Information
The updates, additions, and/or changes from Week 1 to Week 2 are found in bold. Particulars that are not in bold are the exact same prescription as Week 1. You will see that we’ve added just a little bit of training stress to each day of training. This trend will continue each week; we will modify the program just enough to keep things progressing (and keep you interested), but not so much that it’s impossible to objectively measure progress or that it leaves you confused every week. Your confidence with the program will increase weekly as your performance does, as you will become more familiar with the training. This is on purpose! 🙂
Exercise Demonstrations
Follow the links below for a video demonstration of each new exercise. See previous posts for demonstrations of the other exercises.
Thanks for checking out Week 2 of the EPD Foundation SWAT Challenge Training Program. Let us know what you think in the comments below, and we will see you next week!
It’s that time of year again! The 2021 SWAT Challenge is on May 1st, 2021 in Evansville, IN. Sign up HERE.
We are currently eight weeks out from the Challenge, and SHIELD is once again providing a free training program leading up to the challenge. Let’s get started!
This post will be the most lengthy of the program posts, as it will cover all of the specifics of the program. If you have questions after reading it over, please let us know!
Before we get into the specifics of the program, let’s briefly cover what the SWAT Challenge is and discuss the physical demands required to perform well.
The SWAT Challenge is an Urban 5K Obstacle Course, and the physical demands are as such:
–Aerobic Capacity– At its core, the SWAT Challenge is a 5k run, which means that having the ability to run three miles in the fastest time possible is essential to performing well.
–Strength – Spread throughout the three miles course will be twenty or so obstacles that one must overcome to continue the race. Tires will be flipped, walls will be climbed, sandbags will be carried, donuts may or may not be eaten, monkey bars will be…eh…monkeyed…you get the idea. The obstacles require strength.
The unique thing about the SWAT Challenge is that it requires both aerobic fitness and muscular strength at the same time. It’s not enough to just be aerobically fit, as you will be required to lift, carry, push, or pull either yourself or an external object to continue on. Further, it’s not enough to just be strong. The obstacles are difficult enough by themselves, but we make you do about twenty of them in between running the entire course.
*We must spend time doing traditional aerobic work. The training program will incorporate LISS (Low Intensity – Steady State) aerobic training and HIIT (High Intensity – Interval Training) using traditional modalities such as running, cycling, or rowing. This will improve our base level of aerobic fitness and contribute to the specific development for the running portion of the challenge.
*We must spend time getting stronger. The training program will incorporate traditional strength training using compound, multi-joint movements. This will improve our base level of muscular strength and develop our ability to do large amounts of mechanical work in short periods of time.
*We must spend time training strength while under fatigue. The program will incorporate HIIT (High Intensity Interval Training) via circuit training. This will “focus in” our strength gained through the traditional strength training and contribute to the specific development of the obstacle portion of the challenge.
Frequency: This program is a 3 or 4 day per week program. (Day 1, Day 2, Day 3, and a Bonus Day). A common approach would be to train Mon/Tue/Thu/Fri or Mon/Wed/Fri/Sat, but it really doesn’t matter what days you train, as long as you get all of the work in each week. For instance, you could train four days in a row (ex – Mon-Thu) and do just fine.
Time Commitment: The workouts are designed to be completed in about an hour. Some may take less time, and some may take longer depending on your ability to recover during the workout. You could also do some program manipulation to get the workouts done faster. More on that towards the end of the article.
Equipment Required: This program will require things like barbells, dumbbells, or machines, so a commercial gym or an equipped home gym is required. The bonus day also includes things like sled pushes and tire flips, but these are not essential.
Exercise Selection: You will see below that we’ve given you options for which exercise to choose (EX: Trap Bar Deadlift OR Barbell Sumo Deadlift OR Barbell Conventional Deadlift OR Dumbbell Sumo Squat). They are listed in the order of which we like (ie – We’d rather you do Trap Bar Deadlifts over Sumo Squats), but it’s not critically important which one you choose. Just pick one and use that variation for the duration of the program. You can also pick a similar movement that we’ve not listed depending on your preference and equipment limitations, as long as it is similar to the movements provided.
Progression: The first four weeks of the program will see an increase in volume (sets and reps, workout time, circuit rounds, etc…) for the strength training, aerobic training, and circuit training. Everything starts small and gets bigger to develop your ability to tolerate a lot of training during the first four weeks. This allows folks new to training to ramp up the total workout stress appropriately, and it allows trained folks an opportunity to dissipate some accumulated fatigue the first few weeks before ramping back up again closer to the Challenge. If the first week or two are easy, trust me, it’ll get harder.
For the the last four weeks, the volume for the strength training will decrease, and the volume for the aerobic training and the circuit training will continue to increase. This will “fine tune” your fitness to be more specific to the SWAT Challenge and ensure you’re ready to perform at your best.
Exercise #1 – -Trap Bar Deadlift OR Barbell Sumo Deadlift OR Barbell Conventional Deadlift OR Dumbbell Sumo Squat – -Prescription – 2 working sets* of 10 repetitions @ 2RIR** -Rest no more than 2 minutes between sets
Exercise #2 – -Standing Barbell Shoulder Press OR Standing Dumbbell Shoulder Press -Prescription – 2 working sets* of 10 repetitions @ 2RIR** -Rest no more than 2 minutes between sets
Exercise #3 – -Chinups (palms facing you) OR Pullups (palms facing away from you) OR Lat Pulldown Machine -Prescription – 4 minute density block***
HIIT Circuit: 1-Dumbbell RDL + Dumbbell Row x 15 2-Dumbbell Thruster x 15 3-Get Ups x 8 4-Rest 45-60 seconds x 3 rounds
Week 1 – Day 2: Low Intensity Steady State Cardio + Abs
Exercise #1 -Running OR Cycling OR Rowing OR Incline Walking -Prescription – 20 minutes @ a moderate intensity
Exercise #2 -Ab Wheel OR Front Plank OR Hanging Knee Raise OR Situps -Prescription – 4 minute density block***
Week 1 – Day 3: Strength and HIIT Circuit
Strength Exercise #1 – -Trap Bar Deadlift OR Barbell Sumo Deadlift OR Barbell Conventional Deadlift OR Dumbbell Sumo Squat – -Prescription – 2 working sets* of 10 repetitions @ 2RIR** -Rest no more than 2 minutes between sets
Exercise #2 – -Standing Barbell Shoulder Press OR Standing Dumbbell Shoulder Press -Prescription – 2 working sets* of 10 repetitions @ 2RIR** -Rest no more than 2 minutes between sets
Exercise #3 – -Chinups (palms facing you) OR Pullups (palms facing away from you) OR Lat Pulldown Machine -Prescription – 4 minute density block***
HIIT Circuit: 1-Jumping Jacks x 45 seconds 2-Pushups x 15 3-Lunges x 10 each leg 4-Rest 45-60 seconds x 3 rounds
Week 1 – Day 4: Bonus Day
HIIT Circuit OR HIIT Cardio Sprints (pick one)
HIIT Circuit: 1-Sled Push x down and back 2-Farmers Carry x down and back 3-Tire Flip x 45s 4-Burpees x 10 5-Rest 90-120 seconds x 3 rounds
OR
HIIT Cardio Sprints: Exercise #1: Incline Running Sprints OR Cycling Sprints OR Rowing Sprints OR Flat Running Sprints Prescription: 30 seconds sprint / 90 seconds rest x 7 rounds
Check out the videos below for a demonstration of each exercise. Despite what you may read on the internet, your technique doesn’t have to be textbook perfect. If your form slips a little, it’s not the end of the world and you’re not at any increased risk for injury. Do your best to get close to the “proper” technique and you will see results. For more information, feel free to check out the resources from our “Influences” page. Those organizations have tons of free content related to exercise technique.
*Working Sets vs Warm Up Sets – You’ll notice that the prescription is given in “Working Sets” (eg – 2 sets of 10 repetitions). This doesn’t mean that you’re only doing two sets. You will need to “warm up” to that weight on each exercise by using warm up sets.
For example, let’s say that for your deadlift, you plan on doing 200lb for 2 sets of 10. You don’t want to just throw 200lb on the bar and go to town. Start with a light weight (even the empty bar!), doing sets of 10, and slowly add weight each set until you have found your “working weight”. As a general rule, you should only need 3-5 warm up sets before you’re ready to do your working sets. Also, the only rest you should take during your warm up sets is however long it takes to add weight for the next set. Keeping your rest times short will improve your capacity to do a lot of work in a short time, and it will reduce your total workout time.
It might look like this for the deadlift: Empty bar x 10 reps, no rest 95lb x 10 reps, no rest 135lb x 10 reps, no rest 185lb x 10 reps, no rest 200lb x 10 reps, 2 minutes rest 200lb x 10 reps, DONE
**Reps in Reserve (RIR) – This program will use “Reps in Reserve” as a way of prescring how much weight you should use for each exercise. Because everyone is different, I can’t just say “do 200lb for this”. I also can’t say “do 65% of your max” because 1) you may not know what your max is and 2) your strength will fluctuate from day to day, week to week. Reps in Reserve is a simple tool that allows you to select the correct working weight on each day of the program.
It’s really simple. If the program calls for 10 reps @ 2RIR (2 “reps in reserve”), then that means that you will work up to a weight that you could do twelve reps with, but stop at ten, leaving two reps in reserve. This allows you to select the appropriate weight each training session depending on how you feel, and it provides you with feedback on how heavy to go if you’re not sure how strong you are (like if you’re new to training a particular exercise).
Here’s an example using the same from above with the deadlift: Empty bar x 10 reps (“that was super easy”) 95lb x 10 reps (“that was still easy”) 135 x 10 (“yup, still easy”) 185 x 10 (“that was harder, but I could definitely do more than 12 reps) 200 x 10 (“I think I could have done 2, maybe 3 more reps. I’ll stop here) 200 x 10, DONE.
It doesn’t have to be an exact science; as long as you’re in the ballpark, the program will work as intended. We just want to stay away from failure and from being way too easy.
Density Blocks*** – For the third strength exercise you will see that the prescription is given in a timed density block (eg – 4 minute density block). This means that you will do as many reps as you can in a bunch of mini-sets in the given time frame. The goals is total number of reps, so be sure to not take any of the mini sets to failure. Pick a resistance level that you could do 5-12 reps per mini set. Stop each mini set from 2-4 reps in reserve. This allows us to get a lot of volume in a short period of time, which will increase your work capacity and reduce your workout time.
It might look like this for the chinup during the four minute block: Start, 7 reps, rest 30-40 seconds, 6 reps, rest 30-40 seconds, 5 reps, rest 30-40 seconds, 5 reps, Stop
HIIT Circuit – For the circuits, there will be a list of exercises with either a set number of reps (ex – x15) or as many reps for time (ex – 45s), with a given rest period at the end of the list. The number of rounds required is also listed (ex – 3 rounds). Each round will consist of doing each exercise listed with no rest in between. You will rest the time given at the bottom of the list and then start the next round.
It might look like this: *START Dumbbell RDL + Dumbbell Row x 15, no rest Dumbbell Thruster x 15, no rest Get Ups x 8, no rest Rest 45-60 seconds Dumbbell RDL + Dumbbell Row x 15, no rest Dumbbell Thruster x 15, no rest Get Ups x 8, no rest Rest 45-60 seconds Dumbbell RDL + Dumbbell Row x 15, no rest Dumbbell Thruster x 15, no rest Get Ups x 8, no rest *FINISH
Don’t sweat it if these concepts are new to you. You don’t have to get everything right on day one. The most important thing is showing up and getting in the work to the best of your ability. You might stumble through the first few workouts, and that is TOTALLY FINE. It will still work!
Q: Should I do a warmup at the beginning of each training session? A: A quick ~5 minute general warm up is fine to elevate your heart rate, get a quick sweat, and get things “flowing”, so to speak. Something as simple as walking on a treadmill is fine. You don’t need to spend 20-30 minutes foam rolling, stretching, and doing crazy mobility routines to get ready; they are unnecessary and not scientifically validated anyway.
Q: This is too easy. Can I do more? A: Sure! Just be aware that the first couple of weeks might be really easy for those who train regularly; the workouts will get harder! However, if you wanted to add more training, I’d add 1-2 more Low Intensity Steady State cardio sessions on non training days, matching the prescription given for Day 2.
Q: This is too hard! Should I do something else? A: Don’t sweat it if things seem difficult the first few weeks. You may feel winded with the short amount of rest and the fast paced nature of the workouts. Your body will adapt very quickly and you will be smooth sailing after the first few weeks. If you have specific concerns, let us know and we can help you modify the program for you.
Q: Should I expect to be sore? If I am should this concern me? A: Delayed Onset Muscle Soreness is usually the result of a novel stimulus (ie – an exercise that is new to you). If you haven’t trained a particular exercise, then it is likely that the new (to you) workouts will cause some soreness. This is completely normal. Continue to do the program as written even if you are sore. We repeat, you should continue to train, even if you are sore. After a week or two you will have become adapted to the training and any soreness in the remaining weeks should be minimal.
Q: I’m limited on equipment. Can I substitute exercises given for something else? A: Absolutely! Just pick a similar exercise to the one provided. If you need assistance picking exercises, leave us a comment and we’ll help you find a replacement with the equipment you have available.
Q: I’m limited on time. How do I make these workouts shorter? A: The first step would be ensure that you’re not wasting time by resting between warmup sets, checking your phone, jawjacking at the water fountain, etc. If these are all in check, one option would be to combine the first two strength exercises and do them simultaneously, alternating sets back and forth. For example, while your “resting” the deadlift you could be working the press, and vice versa. Another option would be to decrease your rest time between working sets from 2 minutes to 1.5 or 1 minute. It may not be evident now, but in the later weeks of the program you will be doing multiple working sets (4+), so this is a big time saver as well.
Q: I’m old. Can I do this program? A: Absolutely!
Q: Can children do this program? A: Absolutely!
Thanks for reading! We hope you enjoy the first week of the program. Tune in next week for Week 2’s programming, and let us know what you think!
How to abate Analysis Paralysis in starting your health and fitness journey.
Elevator Pitch(noun) – – A succinct and persuasive sales pitch. [Google Dictionary, ie – Oxford Languages] – A short description of an idea, product or company that explains the concept in a way such that any listener can understand it in a short period of time. [Wikipedia] – A brief talk or pitch intended to sell or win approval for something [Dictionary.com]
The Breadth Problem
Not to be confused with “The Bread Problem”, which doesn’t exist, because carbs are fine.
Picture this scenario. You, being like 95%+ of the American population, participate in less than thirty minutes of physical activity each day, and you, along with two-thirds of the American population, are overweight or obese. However, having mustered up the courage to actually do something about this and improve your health and fitness, you set out to find some answers.
As of this writing, a Google search of “how to be healthy and fit” provides just over 2 BILLION results. Ask ten of your close friends or relatives that question, and you will likely get ten different answers. Ask ten health and fitness professionals that question, and you will still likely get different answers. The amount of information available, while awesome, can be cumbersome to navigate, and can (and does) lead to many people becoming paralyzed when trying to figure how to get started. There are just so many different types of exercise and diet plans, with each one having just as many opinions as to its efficacy or lack thereof. This is muy no bueno for someone already burning a lot of willpower just getting through the initial stages of change; they’re exhausted before they’ve even begun!
I don’t necessarily think that anyone is to blame here, but there is still an issue that needs resolved. There should be a way for someone to confidently take action on their own, right away, and then fuss about the details later, as “just showing up” is the most important determinant of success, at least initially. The vast amount of information available should promote, not inhibit, healthy habits.
The Depth Problem
In addition to the issues caused by the sheer volume of different information, there are also issues, at least from the fitness professional’s perspective, at the individual level as it pertains to specificity. I very often find myself having conversations with folks that usually involve some iteration of the following two questions in a scenario in which I have a very short time to convey a response:
1 – “I’m trying to get healthy. What should I do?”
2 – “I want to lose weight/get in shape. What are your thoughts on [insert flavor of the month diet/exercise program], my [friend/doctor/television/magazine/Instagram feed] says that it’s the best way to do it.”
Usually, in an attempt to be thorough and provide the best possible response for that particular individual, the conversation proceeds with me asking questions to glean information about that person’s specific goals, training history, preferences, etc. Unfortunately, with the time constraints that come with these sorts of interactions, there just isn’t enough time. In the best cases they’re left with their question unanswered, and in the worst cases they’re left completely confused by my lack of brevity and overload of information. OOPS!
“Thanks for nothing, Coach!!”
“What do”, then? Is the simple concept of “being fit and healthy” so complex that it’s impossible to actually define, not only succinctly, but at all? Is there a way to give short, general recommendations applicable to most people that are universal and easy to understand but yet precise enough to be able to implement? In other words, is a health and fitness elevator pitch possible?
The Solution
Over the past several months, as these conversations have tended to occur more frequently, I have distilled down my basic response to common questions to something that resembles the following:
It doesn’t matter what type of exercise you do, as long as you are doing at least 150 minutes per week of aerobic based activity and two days per week of strength based activity that trains every muscle group, and it doesn’t matter how you eat, as long as you’re able to achieve and maintain a waist circumference of less than 40″ (if you’re male) or less than 35″ (if you’re female).
In reference to the first statement, The Physical Activity Guidelines for Americans provides very simple metrics to meet to realize the majority of health benefits of exercise. Thus, as long as what you’re doing meets the criteria, you’re well on your way to optimizing your health. If you want to get more results later, then you can for sure tinker, get more in-depth, and optimize. For now, though, literally anything that meets the criteria will get you most of the way there.
In reference to the second statement, the train of thought flows as follows: 1) If someone maintains the recommended waist circumference, then he or she will be at reduced risk for a majority of the chronic lifestyle related health conditions and will likely be within his or her recommended body weight. 2) If someone only maintained a healthy body weight and ignored all other aspects of “healthy eating”, then he or she would still see the majority of health benefits derived from nutrition. 3) The only long term determinant of body weight is calorie balance. 4) Therefore, it does not matter how one eats initially, as long as he or she eats in such a way to control calorie balance, which promotes a healthy body weight and waist circumference, which provide the majority of health benefits as it relates to nutrition. If, later on, you want to eke out more potential benefits, then you can focus on other aspects like food composition, macronutrient ratios, food timing, etc. For now, though, focus on one metric that will drive the majority of health benefits.
So, to put this idea into action, if you are just starting out, then as you consider various options for exercise and nutrition, compare it to the elevator pitch to see if it passes muster. Similarly, if you’ve been training for any amount of time, check and see if your current program meets the guidelines. If not, you may benefit from some adjustments. If you’re a fitness professional that, like me, often finds yourself in short conversations or scenarios in which you just don’t have much time to get in depth, try some version the elevator pitch. Your friends, family, coworkers, and potential clients will likely benefit.
Summary
That’s the elevator pitch. Although unlikely to win any marketing or advertising awards, it does do the job of giving pretty much everyone quick and simple guidelines to get started immediately to obtain pretty much all of the health benefits one can achieve via diet and exercise.
I appreciate your time and attention! Please let me know your thoughts in the comments.
-Dexter
P.S. – If you’d like an entry level program that is 1) based off of the Physical Activity Guidelines for Americans, 2) requires no equipment, and 3) is FREE, then grab a copy of PROSPECT, found here.
Today, Friday 07/03/2020, I finished up a twelve week strength block for the Low Bar Squat, the Paused Bench Press, and the Conventional Deadlift (my “competition lifts”). The program was a variant of one of Barbell Medicine’s 12 Week Strength Programs that I made a few slight modifications to. I changed up the exercise selection on a few exercises, added a little bit more accessory work on “off days”, and did a little more conditioning than prescribed during the development blocks (Weeks 1-8).
This is the best twelve weeks of training I think I’ve ever had. I ended up with a 475lb Squat, a 310lb bench, and a 475lb deadlift, for a total of 1260lb at a body weight of 175lb. The last time I actually dedicated time to peak for S/B/D, which was prior to my meet in August 2018, I totaled 1218lb at a body weight of 198lb. I’m super grateful for a great block of training and that I get to dedicate time to pursuing this hobby of mine.
I think that the biggest factor in how successful this block ended up being was how conservative I made myself be on my week to week jumps in weight. I set a hard rule of only increasing my e1RM by 5lb every two weeks. My original “goals” that I set for the beginning of the block were 455(S), 305(B), and 465(D). With those goals, I started at the end of the block and worked my way backwards to the beginning of the block with target weights for every week, adding 5lb every two weeks. This was a HUGE help in keeping me conservative with my weight increases, as I tend to be on the aggressive side when it comes to using RPE. I knew going in that I would need some form of a “governor” to keep my ego in check and to not make big jumps or to move up in weight too frequently. It paid off.
The second biggest factor in how successful this block ended up being was dialing in my technique just a little bit more for each lift. Specifically, improving my set up and bar position in the squat, my grip width and set up for the bench press, and how far I set up away from the bar in the deadlift. These minor improvements resulted in major benefits and allowed me to squeeze out 70lb in improvements on each lift despite weighing the exact same bodyweight. As your development continues to advance, the little things matter more and more.
I should note that even though the overall result of the block was a wild success, not every week was a great week. Throughout the course of the training block I struggled with weeks of poor performance, poor sleep habits due to starting a new position at my main job, and minor flare ups of common sites for pain (right side glute/hip, right side trap/neck, and right shoulder). Despite all of this, the end result was still great. This only highlights the importance of “trusting the process” and “not sweating the small stuff”.
Show up, put the work in, and in the end you will likely be better than when you started. Good rules for lifting, and probably life, too.
Happy Friday and Happy Independence Day for those Americans among you!
