I’m going to attempt to outline a way for someone who wants to get interested into gear to get into gear.
What ever suit/brief/shirt combo you go with maybe start with something slightly looser or broken in instead of comp tightness, you’ll have a much easier time getting into the gear AND training in it.
This is based of conjugate, I am not going to give you specific builders and accessories, that would be a complete program, this is just how to build in the ME work and the speed work.
Weeks 1 -3 are to get you used to some heavier weight.
Weeks 3-6 prime you for even more weight
Weeks 7-9 get you ready for that final heavy week of full gear on week 9.
Week 1, Day 1 – Max Effort Lower
Box Squat vs ~15% Band Tension and ~15% Chain Weight – Work up to a hard set of 6 raw (RPE 8.5);
then add briefs/suit bottoms and increase load ~10% - take this for 2x3
Raw Squat volume
2x Hamstring movements
Abs
Week 1, Day 2 – Max Effort Upper
1 Board Press vs Doubled Mini Bands (raw) – Work up to a hard set of 6 (RPE 8.5); 90% of that for 2x5-8
4x Volume triceps at least 1 compound movement, 3 isolation
Rear Delts big volume
Week 1, Day 3 – Dynamic Effort Lower
Bow Bar Speed Box Squats vs ~25% Chain Weight (briefs/suit bottoms) – 40%x12x2
Competition Stance Deadlift vs ~25% Chain Weight (briefs/suit bottoms) – Work up to a hard set of 3
(RPE 8.5)
Good morning variation 8-10 one set
Quad isolation
Glute/hamstring movement ( pull through, 45 hypers, leg curls, rdls, just make sure you work hamstrings AND glutes )
Abs
Week 1, Day 4 – Dynamic Effort Upper
Speed Bench Press vs ~25% Chain Weight – 40%x5x5
Tricep Compound volume movement
Incline DB Bench Press – 3x15-20 (Pick a weight that barely lets you get ~20 on the first set)
Lats 3 movements volume 3x10-15 whatever
Face Pulls 100 reps
Week 2, Day 1 – Max Effort Lower
A1) Box Squat vs ~15% Band Tension and ~15% Chain Weight – Work up to a hard set of 5 raw (RPE 8.5);
then add briefs/suit bottoms and increase load ~10% - take this for 3x2
Raw Squat volume
2x Hamstring movements
Abs
Week 2, Day 2 – Max Effort Upper
1 Board Press vs Doubled Mini Bands (raw) – Work up to a hard set of 5 (RPE 8.5); 90% of that for 2x4-6
4x Volume triceps at least 1 compound movement, 3 isolation
Rear Delts big volume
Week 2, Day 3 – Dynamic Effort Lower
Bow Bar Speed Box Squats vs ~25% Chain Weight (briefs/suit bottoms) – 45%x10x2
Speed Deadlifts, Competition Stance (straight weight) – 65%x10x1
Good morning variation 8-10 one set
Quad isolation
Glute/hamstring movement ( pull through, 45 hypers, leg curls, rdls, just make sure you work hamstrings AND glutes )
Abs
Week 2, Day 4 – Dynamic Effort Upper
A1) Speed Bench Press vs ~25% Chain Weight – 45%x5x5
Tricep Compound volume movement
Incline DB Bench Press – 3x15-20 beat reps or weight from last week
Lats 3 movements volume 3x10-15 whatever
Face Pulls 100 reps
Week 3, Day 1 – Max Effort Lower
Reverse Mini Band Bow Bar Squat – Work up to a hard set of 3 raw (RPE 8.5); then add full gear, straps down and keep working up to a hard set of 3 (RPE 8-9)
Raw Squat volume
2x Hamstring movements
Abs
Week 3, Day 2 – Max Effort Upper
Bench Press vs ~25% Chain Weight – Work up to a hard set of 3 raw (RPE 8.5); then add shirt and keep doing triples until you can touch all three reps
4x Volume triceps at least 1 compound movement, 3 isolation
Rear Delts big volume
Week 3, Day 3 – Dynamic Effort Lower
Bow Bar Speed Box Squats vs ~25% Chain Weight (briefs/suit bottoms) – 50%x8x2
~1” Block Pull, Competition Stance (briefs/suit bottoms) – Work up to a hard set of 3 (RPE 8.5)
Good morning variation 8-10 one set
Quad isolation
Glute/hamstring movement ( pull through, 45 hypers, leg curls, rdls, just make sure you work hamstrings AND glutes )
Abs
Week 3, Day 4 – Dynamic Effort Upper
Speed Bench Press vs ~25% Chain Weight – 50%x5x5
Tricep Compound volume movement
Incline DB Bench Press – 3x15-20 beat reps or weight from last week
Lats 3 movements volume 3x10-15 whatever
Face Pulls 100 reps
Week 4, Day 1 – Max Effort Lower
Cambered Box Squat vs ~25% Chain Weight – Work up to a hard set of 5 raw (RPE 8.5); then add
briefs/suit bottoms and increase load ~20% - take this for 4x2
Raw Squat volume
2x Hamstring movements
Abs
Week 4, Day 2 – Max Effort Upper
Bench Press vs Doubled Monster Mini Bands (raw) – Work up to a hard set of 5 (RPE 9); 90% of that for 2x4-6
4x triceps at least 1 compound movement, 3 isolation
Rear Delts big volume
Week 4, Day 3 – Dynamic Effort Lower
Speed Box Squats vs ~25% Band Tension (briefs/suit bottoms) – 40%x12x2
Speed Deadlifts, Competition Stance (straight weight) – 70%x9x1
Good morning variation 8-10 one set
Quad isolation
Reverse Hypers
Abs
Week 4, Day 4 – Dynamic Effort Upper
Fat Bar Speed Bench Press vs Doubled Mini Bands – 40%x10x3
Tricep Compound volume movement
DB Bench Press – 3x15-20 (Pick a weight that barely lets you get ~20 on the first set)
Lats 3 movements volume 3x10-15 whatever
Face Pulls 100 reps
Week 5, Day 1 – Max Effort Lower
Cambered Box Squat vs ~25% Chain Weight – Work up to a hard set of 3 raw (RPE 9); then add briefs/suit bottoms and increase load ~20% - take this for 3x2
Raw Squat volume
Leg Press / Squat machine
Reverse Hyper
Abs
Week 5, Day 2 – Max Effort Upper
Bench Press vs Doubled Monster Mini Bands (raw) – Work up to a hard set of 3 (RPE 9); 92.5% of that for 2x3-5
4x triceps at least 1 compound movement, 3 isolation
Rear Delts big volume
Week 5, Day 3 – Dynamic Effort Lower
Speed Box Squats vs ~25% Band Tension (briefs/suit bottoms) – 45%x10x2
Competition Stance Deadlift vs ~25% Band Tension (briefs/suit bottoms) – Work up to a hard set of 2
(RPE 9)
Good morning variation 6-8 one set
Reverse Hypers
Glute/hamstring movement ( pull through, 45 hypers, leg curls, rdls, just make sure you work hamstrings AND glutes )
Abs
Week 5, Day 4 – Dynamic Effort Upper
Fat Bar Speed Bench Press vs Doubled Mini Bands – 45%x8x3
Tricep Compound strength movement 8 reps or so
DB Bench Press – 3x15-20 more than last week in reps or weight
Lats 3 movements volume 3x10-15 whatever
Face Pulls 100 reps
Week 6, Day 1 – Max Effort Lower
Squat vs ~25% Chain Weight – Work up to a hard set of 2 raw (RPE 8.5); then add full gear, straps down
and keep working up to a hard set of 3 (RPE 8-9)
Raw Squat volume
Leg Press / Squat machine
Reverse Hyper
Abs
Week 6, Day 2 – Max Effort Upper
1 Board Press + Bench Press – Work up to a hard set of 2 raw (RPE 9); then add shirt and do five sets of
triples (Pick a weight that is challenging, but hopefully that will eventually let you touch)
4x triceps at least 1 compound movement, 3 isolation
Rear Delts big volume
Week 6, Day 3 – Dynamic Effort Lower
Speed Box Squats vs ~25% Band Tension (briefs/suit bottoms) – 50%x8x2
Speed Deadlifts, Competition Stance (straight weight) – 75%x8x1
Good morning variation 6-8 one set
Reverse Hypers
Glute/hamstring movement ( pull through, 45 hypers, leg curls, rdls, just make sure you work hamstrings AND glutes )
Abs
Week 6, Day 4 – Dynamic Effort Upper
Fat Bar Speed Bench Press vs Doubled Mini Bands – 50%x6x3
Tricep Compound strength movement 6 reps or so
DB Bench Press – 3x15-20 more than last week in reps or weight
Lats 3 movements volume 3x10-15 whatever
Face Pulls 100 reps
Week 7, Day 1 – Max Effort Lower
SSB Anderson Squat vs ~25% Chain Weight – Work up to a hard triple (RPE 9); 90% of that for 3x3
Raw Squat volume
Leg Press / Squat machine
Reverse Hyper
Abs
Week 7, Day 2 – Max Effort Upper
1 Board Press (raw) – Work up to a hard triple (RPE 9); 90% of that for 3x3
4x triceps at least 1 compound movement, 3 isolation
Rear Delts big volume
Week 7, Day 3 – Dynamic Effort Lower
Cambered Bar Speed Box Squats vs ~25% Chain Weight (briefs/suit bottoms) – 40%x8x3
Competition Stance Deadlift (briefs/suit bottoms) – Work up to a hard triple (RPE 9)
Deadlift variation 6-8 one set ( RDL, snatch grip )
Reverse Hypers
Glute/hamstring movement ( pull through, 45 hypers, leg curls, rdls, just make sure you work hamstrings AND glutes )
Abs
Week 7, Day 4 – Dynamic Effort Upper
Swiss Bar Speed Bench Press vs Doubled Mini Bands – 40%x10x3
Tricep Compound strength movement 6 reps or so
Shoulder DB Press – 3x15-20 something you can’t get over 20 with.
Lats 3 movements volume 3x10-15 whatever
Face Pulls 100 reps
Week 8, Day 1 – Max Effort Lower
SSB Anderson Squat vs ~25% Chain Weight – Work up to a hard single (RPE 9); 85% of that for 3x2
Raw Squat volume
Leg Press / Squat machine
Reverse Hyper
Abs
Week 8, Day 2 – Max Effort Upper
1 Board Press (raw) – Work up to a hard single (RPE 9); 85% of that for 3x2
4x triceps at least 1 compound movement, 3 isolation
Rear Delts big volume
Week 8, Day 3 – Dynamic Effort Lower
Cambered Bar Speed Box Squats vs ~25% Chain Weight (briefs/suit bottoms) – 45%x7x3
Speed Deadlift, Competition Stance (straight weight) – 60%x12x1
Deadlift variation 6-8 one set ( RDL, snatch grip )
Reverse Hypers
Glute/hamstring movement ( pull through, 45 hypers, leg curls, rdls, just make sure you work hamstrings AND glutes )
Abs
Week 8, Day 4 – Dynamic Effort Upper
Swiss Bar Speed Bench Press vs Doubled Mini Bands – 45%x8x3
Tricep Compound strength movement 6 reps or so
Shoulder DB Press – 3x15-20 more than last week in reps or weight
Lats 3 movements volume 3x10-15 whatever
Face Pulls 100 reps
GO TIME Week 9, Day 1 – Max Effort Lower
Competition Squat (full gear) – Work up to a hard single (RPE 9); 83% of that for 3x2
Box Squat (briefs/suit bottoms) – 3x5
Leg Press
Reverse Hyper
Abs
Week 9, Day 2 – Max Effort Upper
Competition Bench Press (full gear) – Work up to a hard single (RPE 9); ~83% of that for 5x1 (work on
touching/air board as needed)
4x triceps at least 1 compound movement, 3 isolation
Rear Delts big volume
Week 9, Day 3 – Dynamic Effort Lower
Cambered Bar Speed Box Squats vs ~25% Chain Weight (briefs/suit bottoms) – 50%x6x3
Competition Stance Deadlift, Full Gear – Work up to a hard single (RPE 9)
Abs and go home.
Week 9, Day 4 – Dynamic Effort Upper
Swiss Bar Speed Bench Press vs Doubled Mini Bands – 50%x6x3
Tricep Compound strength movement 6 reps or so
Shoulder DB Press – 3x15-20 more than last week in reps or weight
Lats 3 movements volume 3x10-15 whatever
Face Pulls 100 reps