Program for Strength and Athleticism

Bigger Stronger Leaner Christian Thibaudeau Coaching
1

Hi Christian,
I’m impressed by how successfully you combine many training methods in one program, so I wanted to ask you a question.

My primary training goal is strength (first powerlifting meet is planned in December), however I really like to take part in local track competitions (especially in 100m sprint), and next year I want to join Academy of Sports and there is a physical test, which includes shuttle run, sprint, long jump, pull ups and 2 mile run.

In addition, I’ll be on a caloric deficit, because I’m sitting at 17-18 bf% now and I know that this is hindering my performance. Although physique isn’t my priority, improving body composition along with performance wouldn’t hurt.

So which program would you suggest for strength and athleticism while cutting fat? Will ‘‘Athlete lean, Athlete strong’’ program be suitable for my goals?

Thanks!

2

[quote]Exxtra wrote:
Hi Christian,
I’m impressed by how successfully you combine many training methods in one program, so I wanted to ask you a question.

My primary training goal is strength (first powerlifting meet is planned in December), however I really like to take part in local track competitions (especially in 100m sprint), and next year I want to join Academy of Sports and there is a physical test, which includes shuttle run, sprint, long jump, pull ups and 2 mile run.

In addition, I’ll be on a caloric deficit, because I’m sitting at 17-18 bf% now and I know that this is hindering my performance. Although physique isn’t my priority, improving body composition along with performance wouldn’t hurt.

So which program would you suggest for strength and athleticism while cutting fat? Will ‘‘Athlete lean, Athlete strong’’ program be suitable for my goals?

Thanks!

[/quote]

Athlete lean, Athlete Strong will definetly give you a more athletic, leaner body. But it is not optimal to peak strength for a powerlifting competition.

But December is far away… you could try this one out…

12 WEEKS HIGH PERFORMANCE FAT LOSS CYCLE

PHASE 1 â?? WAVE 1 (3 WEEKS)

WEEK 1

Monday
Zercher squat work up to 5RM
Zercher squat 80% of 5RM 1 set of max reps
Leg extension 4 x 8-10
Prowler pushing or sled pulling 1 minute of work/1 minute of rest x 5 sets

Tuesday
Incline bench press work up to 5RM
Incline bench 80% of 5RM 1 set of max reps
Lying DB triceps extension 4 x 8-10
Stair sprints 1 minute of work/1 minute of rest x 5 sets

Thursday
Romanian deadlift work up to 5RM
Romanian deadlift 80% of 5RM 1 set of max reps
DB shrugs torso slightly leaning forward 4 x 8-10 hold peak contraction 2 seconds
Farmerâ??s walk 1 minute of work/1 minute of rest x 5 sets

Friday
Chest-supported barbell row work up to 5RM
Chest-supported barbell row 80% of 5RM 1 set of max reps
Reverse preacher curl 4 x 8-10
Zercher carries 1 minute of work/1 minute of rest x 5 sets

Saturday
Behind the neck strict press work up to 5RM
Behind the neck strict press 80% of 5RM 1 set of max reps
Barbell front raise 4 x 8-10
Overhead walk 1 minute of work/1 minute of rest x 5 sets

WEEK 2

Monday
Zercher squat work up to 4RM
Zercher squat 80% of 4RM 1 set of max reps
Leg extension 4 x 6-8
Prowler pushing or sled pulling 1 minute of work/1 minute of rest x 5 sets
Air squat tabata (20 sec max reps/10 sec rest) x 8 intervals

Tuesday
Incline bench press work up to 4RM
Incline bench 80% of 4RM 1 set of max reps
Lying DB triceps extension 4 x 6-8
Stair sprints 1 minute of work/1 minute of rest x 5 sets

Thursday
Romanian deadlift work up to 4RM
Romanian deadlift 80% of 4RM 1 set of max reps
DB shrugs torso slightly leaning forward 4 x 6-8 hold peak contraction 2 seconds
Farmerâ??s walk 1 minute of work/1 minute of rest x 5 sets
KB swing intervals (15 reps/30 sec of rest) x 6 intervals

Friday
Chest-supported barbell row work up to 4RM
Chest-supported barbell row 80% of 4RM 1 set of max reps
Reverse preacher curl 4 x 6-8
Zercher carries 1 minute of work/1 minute of rest x 5 sets
Rowing ergometer 4 x 500m, 90 seconds of rest

Saturday
Behind the neck strict press work up to 4RM
Behind the neck strict press 80% of 4RM 1 set of max reps
Barbell front raise 4 x 6-8
Overhead walk 1 minute of work/1 minute of rest x 5 sets
Barbell thrusters intervals (10 reps/30 sec of rest) x 6 intervals

WEEK 3

Monday
Zercher squat work up to 3RM
Zercher squat 80% of 3RM 1 set of max reps
Leg extension 4 x 4-6
Prowler pushing or sled pulling 1 minute of work/1 minute of rest x 6 sets
Air squat tabata (20 sec max reps/10 sec rest) x 8 intervals

Tuesday
Incline bench press work up to 3RM
Incline bench 80% of 3RM 1 set of max reps
Lying DB triceps extension 4 x 4-6
Stair sprints 1 minute of work/1 minute of rest x 6 sets

Thursday
Romanian deadlift work up to 3RM
Romanian deadlift 80% of 3RM 1 set of max reps
DB shrugs torso slightly leaning forward 4 x 4-6 hold peak contraction 2 seconds
Farmerâ??s walk 1 minute of work/1 minute of rest x 6 sets
KB swing intervals (15 reps/30 sec of rest) x 6 intervals

Friday
Chest-supported barbell row work up to 3RM
Chest-supported barbell row 80% of 3RM 1 set of max reps
Reverse preacher curl 4 x 4-6
Zercher carries 1 minute of work/1 minute of rest x 6 sets
Rowing ergometer 4 x 500m, 90 seconds of rest

Saturday
Behind the neck strict press work up to 3RM
Behind the neck strict press 80% of 3RM 1 set of max reps
Barbell front raise 4 x 4-6
Overhead walk 1 minute of work/1 minute of rest x 6 sets
Barbell thrusters intervals (10 reps/30 sec of rest) x 6 intervals

PHASE 2 â?? WAVE 2 (3 WEEKS)

WEEK 4

Monday
Front squat work up to 5RM
Front squat 80% of 5RM 1 set of max reps
Leg press 4 x 8-10
Prowler pushing or sled pulling 75 seconds of work/45 seconds of rest x 5 sets
15 minutes of steady-state cardio heart rate between 125-135

Tuesday
Bench press work up to 5RM
Bench 80% of 5RM 1 set of max reps
JM press 4 x 8-10
Stair sprints 75 seconds of work/45 seconds of rest x 5 sets
15 minutes of steady-state cardio heart rate between 125-135

Thursday
Sumo deadlift work up to 5RM
Sumo deadlift 80% of 5RM 1 set of max reps
Barbell shrugs torso slightly leaning forward 4 x 8-10 hold peak contraction 2 seconds
Farmerâ??s walk 75 seconds of work/45 seconds of rest x 5 sets
15 minutes of steady-state cardio heart rate between 125-135

Friday
Bent-over barbell row torso parallel to floor work up to 5RM
Bent-over barbell row torso parallel to floor 80% of 5RM 1 set of max reps
Preacher curl 4 x 8-10
Zercher carries 75 seconds of work/45 seconds of rest x 5 sets
15 minutes of steady-state cardio heart rate between 125-135

Saturday
Military press work up to 5RM
Military press 80% of 5RM 1 set of max reps
Arnold press 4 x 8-10
Overhead walk 75 seconds of work/45 seconds of rest x 5 sets
15 minutes of steady-state cardio heart rate between 125-135

WEEK 5

Monday
Front squat work up to 4RM
Front squat 80% of 4RM 1 set of max reps
Leg press 4 x 6-8
Prowler pushing or sled pulling 75 seconds of work/45 seconds of rest x 5 sets
Burpees intervals (10 reps/30 seconds rest) x 5 intervals
15 minutes of steady-state cardio heart rate between 125-135

Tuesday
Bench press work up to 4RM
Bench 80% of 4RM 1 set of max reps
JM press 4 x 6-8
Stair sprints 75 seconds of work/45 seconds of rest x 5 sets
Wall-Ball (Crossfit-style) intervals (10 reps/30 seconds rest) x 5 intervals
15 minutes of steady-state cardio heart rate between 125-135

Thursday
Sumo deadlift work up to 4RM
Sumo deadlift 80% of 4RM 1 set of max reps
Barbell shrugs torso slightly leaning forward 4 x 6-8 hold peak contraction 2 seconds
Farmerâ??s walk 75 seconds of work/45 seconds of rest x 5 sets
KB swing intervals (15 reps/30 seconds rest) x 5 intervals
15 minutes of steady-state cardio heart rate between 125-135

Friday
Bent-over barbell row torso parallel to floor work up to 4RM
Bent-over barbell row torso parallel to floor 80% of 4RM 1 set of max reps
Preacher curl 4 x 6-8
Zercher carries 75 seconds of work/45 seconds of rest x 5 sets
Rowing ergometer 5 x 500m 90 seconds of rest
15 minutes of steady-state cardio heart rate between 125-135

Saturday
Military press work up to 4RM
Military press 80% of 4RM 1 set of max reps
Arnold press 4 x 6-8
Overhead walk 75 seconds of work/45 seconds of rest x 5 sets
Barbell thrusters intervals (10 reps/20 seconds of rest) x 5 intervals
15 minutes of steady-state cardio heart rate between 125-135

WEEK 6

Monday
Front squat work up to 3RM
Front squat 80% of 3RM 1 set of max reps
Leg press 4 x 4-6
Prowler pushing or sled pulling 75 seconds of work/45 seconds of rest x 5 sets
Burpees intervals (10 reps/30 seconds rest) x 5 intervals
20 minutes of steady-state cardio heart rate between 125-135

Tuesday
Bench press work up to 3RM
Bench 80% of 3RM 1 set of max reps
JM press 4 x 4-6
Stair sprints 75 seconds of work/45 seconds of rest x 5 sets
Wall-Ball (Crossfit-style) intervals (10 reps/30 seconds rest) x 5 intervals
20 minutes of steady-state cardio heart rate between 125-135

Thursday
Sumo deadlift work up to 3RM
Sumo deadlift 80% of 3RM 1 set of max reps
Barbell shrugs torso slightly leaning forward 4 x 4-6 hold peak contraction 2 seconds
Farmerâ??s walk 75 seconds of work/45 seconds of rest x 5 sets
KB swing intervals (15 reps/30 seconds rest) x 5 intervals
20 minutes of steady-state cardio heart rate between 125-135

Friday
Bent-over barbell row torso parallel to floor work up to 3RM
Bent-over barbell row torso parallel to floor 80% of 3RM 1 set of max reps
Preacher curl 4 x 4-6
Zercher carries 75 seconds of work/45 seconds of rest x 5 sets
Rowing ergometer 5 x 500m 90 seconds of rest
20 minutes of steady-state cardio heart rate between 125-135

Saturday
Military press work up to 3RM
Military press 80% of 3RM 1 set of max reps
Arnold press 4 x 4-6
Overhead walk 75 seconds of work/45 seconds of rest x 5 sets
Barbell thrusters intervals (10 reps/20 seconds of rest) x 5 intervals
20 minutes of steady-state cardio heart rate between 125-135

PHASE 3 â?? WAVE 3 (3 WEEKS)

WEEK 7

Monday
10 minutes of steady-state cardio heart rate between 120-130
Squat work up to 5RM
Squat 80% of 5RM 1 set of max reps
Hack squat machine 4 x 8-10
Prowler pushing or sled pulling 90 seconds of work/30 seconds of rest x 5 sets
15 minutes of steady-state cardio heart rate between 130-140

Tuesday
10 minutes of steady-state cardio heart rate between 120-130
Decline bench press work up to 5RM
Decline bench press 80% of 5RM 1 set of max reps
Close-grip bench press 4 x 8-10
Stair sprints 90 seconds of work/30 seconds of rest x 5 sets
15 minutes of steady-state cardio heart rate between 130-140

Thursday
10 minutes of steady-state cardio heart rate between 120-130
Deadlift work up to 5RM
Deadlift 80% of 5RM 1 set of max reps
Barbell power shrugs 4 x 8-10
Farmerâ??s walk 90 seconds of work/30 seconds of rest x 5 sets
15 minutes of steady-state cardio heart rate between 130-140

Friday
10 minutes of steady-state cardio heart rate between 120-130
Bent-over barbell row torso 45 degreesl to floor work up to 5RM
Bent-over barbell row torso 45 degrees to floor 80% of 5RM 1 set of max reps
DB hammer preacher curl 4 x 8-10
Zercher carries 90 seconds of work/30 seconds of rest x 5 sets
15 minutes of steady-state cardio heart rate between 130-140

Saturday
10 minutes of steady-state cardio heart rate between 120-130
Push press work up to 5RM
Push press 80% of 5RM 1 set of max reps
Seated DB press 4 x 8-10
Overhead walk 90 seconds of work/30 seconds of rest x 5 sets
15 minutes of steady-state cardio heart rate between 130-140

WEEK 8

Monday
10 minutes of steady-state cardio heart rate between 120-130
Squat work up to 4RM
Squat 80% of 4RM 1 set of max reps
Hack squat machine 4 x 6-8
Prowler pushing or sled pulling 90 seconds of work/30 seconds of rest x 5 sets
Burpees finish as box jump (10 reps/rest 45 seconds) x 5 intervals
15 minutes of steady-state cardio heart rate between 130-140

Tuesday
10 minutes of steady-state cardio heart rate between 120-130
Decline bench press work up to 4RM
Decline bench press 80% of 4RM 1 set of max reps
Close-grip bench press 4 x 6-8
Stair sprints 90 seconds of work/30 seconds of rest x 5 sets
Wall-ball (Crossfit-style) intervals (10 reps/20 seconds rest) x 5 intervals
15 minutes of steady-state cardio heart rate between 130-140

Thursday
10 minutes of steady-state cardio heart rate between 120-130
Deadlift work up to 4M
Deadlift 80% of 4RM 1 set of max reps
Barbell power shrugs 4 x 6-8
Farmerâ??s walk 90 seconds of work/30 seconds of rest x 5 sets
KB swing intervals (15 reps/20 seconds rest) x 5 intervals
15 minutes of steady-state cardio heart rate between 130-140

Friday
10 minutes of steady-state cardio heart rate between 120-130
Bent-over barbell row torso 45 degrees to floor work up to 4RM
Bent-over barbell row torso 45 degrees to floor 80% of 4RM 1 set of max reps
DB hammer preacher curl 4 x 6-8
Zercher carries 90 seconds of work/30 seconds of rest x 5 sets
5 x 500m 75 seconds of rest
15 minutes of steady-state cardio heart rate between 130-140

Saturday
10 minutes of steady-state cardio heart rate between 120-130
Push press work up to 4RM
Push press 80% of 4RM 1 set of max reps
Seated DB press 4 x 6-8
Overhead walk 90 seconds of work/30 seconds of rest x 5 sets
Barbell thrusters intervals (10 reps/20 seconds of rest) x 5 intervals
15 minutes of steady-state cardio heart rate between 130-140

WEEK 9

Monday
10 minutes of steady-state cardio heart rate between 120-130
Squat work up to 3RM
Squat 80% of 3RM 1 set of max reps
Hack squat machine 4 x 4-6
Prowler pushing or sled pulling 90 seconds of work/30 seconds of rest x 5 sets
Burpees finish as box jump (10 reps/rest 45 seconds) x 5 intervals
20 minutes of steady-state cardio heart rate between 130-140

Tuesday
10 minutes of steady-state cardio heart rate between 120-130
Decline bench press work up to 3RM
Decline bench press 80% of 3RM 1 set of max reps
Close-grip bench press 4 x 4-6
Stair sprints 90 seconds of work/30 seconds of rest x 5 sets
Wall-ball (Crossfit-style) intervals (10 reps/20 seconds rest) x 5 intervals
20 minutes of steady-state cardio heart rate between 130-140

Thursday
10 minutes of steady-state cardio heart rate between 120-130
Deadlift work up to 3M
Deadlift 80% of 3RM 1 set of max reps
Barbell power shrugs 4 x 4-6
Farmerâ??s walk 90 seconds of work/30 seconds of rest x 5 sets
KB swing intervals (15 reps/20 seconds rest) x 5 intervals
20 minutes of steady-state cardio heart rate between 130-140

Friday
10 minutes of steady-state cardio heart rate between 120-130
Bent-over barbell row torso 45 degrees to floor work up to 3RM
Bent-over barbell row torso 45 degrees to floor 80% of 3RM 1 set of max reps
DB hammer preacher curl 4 x 4-6
Zercher carries 90 seconds of work/30 seconds of rest x 5 sets
5 x 500m 75 seconds of rest
20 minutes of steady-state cardio heart rate between 130-140

Saturday
10 minutes of steady-state cardio heart rate between 120-130
Push press work up to 3RM
Push press 80% of 3RM 1 set of max reps
Seated DB press 4 x 4-6
Overhead walk 90 seconds of work/30 seconds of rest x 5 sets
Barbell thrusters intervals (10 reps/20 seconds of rest) x 5 intervals
20 minutes of steady-state cardio heart rate between 130-140

PHASE 4â?? WAVE 4 (3 WEEKS)

WEEK 10

Monday
15 minutes of steady-state cardio heart rate between 120-130
½ squat (100 degrees) work up to 5RM
½ squat (100 degrees) 80% of 5RM 1 set of max reps
Squat (full) 4 x 6-8
Prowler pushing or sled pulling 90 seconds of work/30 seconds of rest x 5 sets
15 minutes of steady-state cardio heart rate between 130-140

Tuesday
15 minutes of steady-state cardio heart rate between 120-130
1/2 bench press work up to 5RM
1/2 bench press 80% of 5RM 1 set of max reps
Bench press (full) 4 x 6-8
Stair sprints 90 seconds of work/30 seconds of rest x 5 sets
20 minutes of steady-state cardio heart rate between 130-140

Thursday
15 minutes of steady-state cardio heart rate between 120-130
½ Deadlift (below knees from pins) work up to 5RM
½ Deadlift (below knees from pins) 80% of 5RM 1 set of max reps
Deadlift (full) 4 x 6-8
Farmerâ??s walk 90 seconds of work/30 seconds of rest x 5 sets
20 minutes of steady-state cardio heart rate between 130-140

Friday
15 minutes of steady-state cardio heart rate between 120-130
Bent-over barbell row cheated work up to 5RM
Bent-over barbell row cheated 80% of 5RM 1 set of max reps
Bent-over barbell row torso parallel to floor 4 x 6-8
Zercher carries 90 seconds of work/30 seconds of rest x 5 sets
20 minutes of steady-state cardio heart rate between 130-140

Saturday
15 minutes of steady-state cardio heart rate between 120-130
½ military press (just above forehead from pins) work up to 5RM
½ military press (just above forehead from pins) 80% of 5RM 1 set of max reps
Military press (full) 4 x 6-8
Overhead walk 90 seconds of work/30 seconds of rest x 5 sets
20 minutes of steady-state cardio heart rate between 130-140

WEEK 11

Monday
15 minutes of steady-state cardio heart rate between 120-130
½ squat (100 degrees) work up to 4RM
½ squat (100 degrees) 80% of 4RM 1 set of max reps
Squat (full) 4 x 4-6
Prowler pushing or sled pulling 90 seconds of work/30 seconds of rest x 5 sets
Burpees finish as box jump (10 reps/rest 45 seconds) x 5 intervals
20 minutes of steady-state cardio heart rate between 130-140

Tuesday
15 minutes of steady-state cardio heart rate between 120-130
1/2 bench press work up to 4RM
1/2 bench press 80% of 4RM 1 set of max reps
Bench press (full) 4 x 4-6
Stair sprints 90 seconds of work/30 seconds of rest x 5 sets
Wall-ball (Crossfit-style) intervals (10 reps/20 seconds rest) x 5 intervals
20 minutes of steady-state cardio heart rate between 130-140

Thursday
15 minutes of steady-state cardio heart rate between 120-130
½ Deadlift (below knees from pins) work up to 5RM
½ Deadlift (below knees from pins) 80% of 5RM 1 set of max reps
Deadlift (full) 4 x 4-6
Farmerâ??s walk 90 seconds of work/30 seconds of rest x 5 sets
KB swing intervals (15 reps/20 seconds rest) x 5 intervals
20 minutes of steady-state cardio heart rate between 130-140

Friday
15 minutes of steady-state cardio heart rate between 120-130
Bent-over barbell row cheated work up to 5RM
Bent-over barbell row cheated 80% of 5RM 1 set of max reps
Bent-over barbell row torso parallel to floor 4 x 4-6
Zercher carries 90 seconds of work/30 seconds of rest x 5 sets
5 x 500m 75 seconds of rest
20 minutes of steady-state cardio heart rate between 130-140

Saturday
15 minutes of steady-state cardio heart rate between 120-130
½ military press (just above forehead from pins) work up to 5RM
½ military press (just above forehead from pins) 80% of 5RM 1 set of max reps
Military press (full) 4 x 4-6
Overhead walk 90 seconds of work/30 seconds of rest x 5 sets
Barbell thrusters intervals (10 reps/20 seconds of rest) x 5 intervals
20 minutes of steady-state cardio heart rate between 130-140

WEEK 12

Monday
15 minutes of steady-state cardio heart rate between 120-130
½ squat (100 degrees) work up to 3RM
½ squat (100 degrees) 80% of 3RM 1 set of max reps
Squat (full) 4 x 2-4
Prowler pushing or sled pulling 90 seconds of work/30 seconds of rest x 5 sets
Burpees finish as box jump (10 reps/rest 45 seconds) x 5 intervals
25 minutes of steady-state cardio heart rate between 130-140

Tuesday
15 minutes of steady-state cardio heart rate between 120-130
1/2 bench press work up to 4RM
1/2 bench press 80% of 4RM 1 set of max reps
Bench press (full) 4 x 2-4
Stair sprints 90 seconds of work/30 seconds of rest x 5 sets
Wall-ball (Crossfit-style) intervals (10 reps/20 seconds rest) x 5 intervals
25 minutes of steady-state cardio heart rate between 130-140

Thursday
15 minutes of steady-state cardio heart rate between 120-130
½ Deadlift (below knees from pins) work up to 3RM
½ Deadlift (below knees from pins) 80% of 3RM 1 set of max reps
Deadlift (full) 4 x 2-4
Farmerâ??s walk 90 seconds of work/30 seconds of rest x 5 sets
KB swing intervals (15 reps/20 seconds rest) x 5 intervals
25 minutes of steady-state cardio heart rate between 130-140

Friday
15 minutes of steady-state cardio heart rate between 120-130
Bent-over barbell row cheated work up to 3RM
Bent-over barbell row cheated 80% of 3RM 1 set of max reps
Bent-over barbell row torso parallel to floor 4 x 2-4
Zercher carries 90 seconds of work/30 seconds of rest x 5 sets
5 x 500m 75 seconds of rest
25 minutes of steady-state cardio heart rate between 130-140

Saturday
15 minutes of steady-state cardio heart rate between 120-130
½ military press (just above forehead from pins) work up to 3RM
½ military press (just above forehead from pins) 80% of 3RM 1 set of max reps
Military press (full) 4 x 2-4
Overhead walk 90 seconds of work/30 seconds of rest x 5 sets
Barbell thrusters intervals (10 reps/20 seconds of rest) x 5 intervals
25 minutes of steady-state cardio heart rate between 130-140

3 Likes
3

I can’t believe no one responded to this. I like how simple this is and how it is structured. It ramps up to the more intensive conditioning.

Has anyone else given this a try?

Have any of your clients tried this Christian?

4

Additionally, Christian, do you feel a guy that has done predominantly lower volume power lifting training for quite some time would be better off with the outline above or could they jump right into Athlete Strong, Athlete Lean?

5

Oh boy this one looks pretty slick! I am doing some maxes now to start the Athlete Lean, Athlete Strong program. I may actually have to give this a try afterwards. I am trying to get my joints and connective tissue ready before focusing too much on pure strength.

Thanks for putting it up Christain!

6

This Progression Model looks Nice.

But can i do Growth Factor Sets instad of the condition Work.
If the Goal is Size

7

[quote]Germanguy wrote:
This Progression Model looks Nice.

But can i do Growth Factor Sets instad of the condition Work.
If the Goal is Size[/quote]

Yes, don’t see why not

8

Every 3 Weeks beginns a new wave . Is that because to keep the neural system working without a chance to stop progressing ?

9

[quote]Germanguy wrote:
Every 3 Weeks beginns a new wave . Is that because to keep the neural system working without a chance to stop progressing ?

[/quote]

Yes, when doing a program based on performance where the CNS is the determining factor 3 weeks is the frequency at which you switch around the main work.

10

This looks bad ass. Getting ADD when it comes to picking programs on here lol. Do you ever plan on writing a book about programming or theory coach thib?

11

thanks for everything Coach!

12

Hey CT I love the high performance fat loss program you wrote. I agree with Lonnie something about it just looks so damn beautiful!
I had a few questions about it though.

1
I notice you have stair sprints on the bench press day. I was wondering if this could be substituted for bear carries instead. I have access to a sandbag and these always work well for me.

2a
I personally have very gifted traps that over power the size/look of my delts. I noticed there is quite a bit of shrugs for the deadlift day. I was thinking of subbing this with a current weakness in my deadlift (seems to be errector spinae right now) . was thinking-

Phase 1 reverse hyper bodyweight only max reps 4sets
Phase 2 Hyperextensions Dumbell held and kept overhead
Phase 3 hyperextensions db/bb held in hand
Phase 4 deadlift as written.

Or perhaps

Phase 1 db/kb high pulls
Phase 2 clean grip high pulls
Phase 3 snatch grip high pulls
Phase 4 deadlift

2b
How DO the traps assist with deadlifting. I understand everything else lats, glutes etc but never really got how shrugs or trap work would assist in a better DL. I understand how they grow and are placed under load and overload from heavy deadlifting, but was never a limiting factor in the performance ( maybe because mine grow like weeds?)

3
Extra bodybuilding delt work.
Vanity question here. So as I mentioned before my traps visually overpower my delts. I thought my delta where balanced until I lost more weight and realized it was mostly perks permafat. (Traps remained just as large)
So was wondering if doing 1-2 growth factor exercises at the end of the overhead day couldn’t hurt, as well as some rear delt work intermittently on the ramp for bench day.
(Nvm just saw the response for growth factor work)

4
Pre lifting cardio.
Noticed that this is done on the last two phases. Would this negatively waste some of the good carbs from plasma? And also deplete a bit of much needed glycogen.
So was wondering that initial section would be better substituted with activation work:
Squat day various jumps, snatch,
Bench day throws and plyo push ups
Deadlift day broad jumps, cleans,
Row day med ball slams, front lever? Snatch row?
Overhead day overhead throws, javelin press

All very submaximal for activation for 5 sets of 3-5 reps (kinda like high performance mass)

5
This workout is also meant for 5/2 diet. I am assuming the rest days are full rest days without the added cardio of athlete lean athlete strong.
I’m an extreme ectomorph so cutting down won’t be too difficult. I’m also very active on the off day training clients etc. When I did one fasted 5/2 day it was hard enough to concentrate sans added work. (That one day which really became 6/1 diet I really dropped some fat, so I think I will do well with 12 weeks)

6
I’m assuming phase 4’s main movements are for overload. Could chains or top half from pins (with good eccentrics) be substituted for 1/2 squat/bench.

Again this is really an awesome template and program!

13

Hey CT!

Is possible to perform two exercises with ramping and then performing max set with 80% on one workout? For example :
A1. Squat ramp 5 reps then max reps set with 80% of ramp max
B1. Bench press the same as squat
C1. Row 4sets with 8 reps the same weight

14

Hi CT!

Bump for an older thread.

I completed Athlete Lean Athlete strong with good results, then had a few weeks working away from home with work. Starting back again and wanted to try the program above. Would you recommend it over ALAS for pure fat loss?

I’m going 5 mornings a week (weekdays 5am before work). Would you think this program is still feasible without the Wednesday rest day?

15

Well, you will have the weekend off. That’s that.

This program might work great simply for the fact that it is a different stimulus. It might be too intense neurologically to o 5 ays straight though, especially if you are on a restricted calories diet. A lot of people, when they are trying to lose fat, become too emotionally involved an make irrational decisions that lead to excessive training. They wrongfully think that doing more will melt the fat faster. Optimum fat loss is not just about burning more fuel, it’s about establishing the optimal physiological state an you can’t do that if you are uner recovered.

2 Likes
16

CT, that last statement about “establishing the optimal physiologic state” - wow, is that ever true!! Nothing stalls a fat loss plan like over-stimulating in training.

If you have an athlete leaning out that is approaching that limit, either because they aren’t adapting to increasing volume/intensity, or some external stressor, what training variable would you be most likely to adjust first - drop back the load, reduce the volume, plan a day off, or take a detour (NCT or active rest/NEPA day)?

Specifically if you see CNS fatigue or an athlete becoming “sympathetic dominant” (cold hands, disrupted sleep, constipated, takes longer to warm-up, etc.) how are you coaching them to auto-regulate?

17

[quote=“orcrist, post:16, topic:209292”]
Nothing stalls a fat loss plan like over-stimulating in training. [/quote]

That is 100% correct. I’ve seen it myself. I like high frequency and performance training. But I personally find that the most I can handle in the mid and long run is 4 intense stimulations per week, more than that and I overtax the nervous ans immune systems which in turns make me hold water, look flatter and gain fat more easily.

I like to train 6-7 days a week, but when I do more than 4 hard sessions I crash. So what I do now is have either NCT sessions or low intensity (not to failure, higher reps, mostly isolation) work on my non-intense days and it is working fine

  1. I would make sure that there are only 4 or even 3 intense sessions per week, and doing some NCT sessions on other days to facilitate recovery.

  2. I would decrease the amount of high intensity work in the hard sessions, especially when it comes to heavy lifting. I would only do one specific intensity zone per session on the main movement and stick to the Prilepin chart recommendations (for example 4 to 10 total reps when training in the 90-100% zone) and I would stick to one, maybe two big lifts in a session. The assistance work being more target exercises to fix a specific weak point.

  3. For the assistance work I would limit the number of sets to 3 per exercise. Initiating a set seems to have a higher neurological impact than merely doing the work.

18

Update with this, this program is a lot harder than I thought it would be…!

Only just on week 3 day 1, but managed 105kgs zercher squat (3rm) from having 60kgs 5rm in first week. Really looking forward to seeing how it progresses. The machine in the gym that measures weight/fat etc says I’m going down (34% to 25% - similar weight) but I’ll take it with a pinch of salt. Starting to nail down diet now.

Looking forward to seeing how it progresses!

19

Great template, what is the rationale for adding cardio pre lifting in the final weeks as opposed to just more post lifting or more metabolic work etc?

20

CT just finished week 12 from this template.
Went from 84.4kg to 77.7 (-6.7kg), maintained my strength and noticeably built some muscle on my upper back. That is a win in my book.
But I’m not as lean as I want to be. What would recommend after this program ? Up calories and do a more muscle-building oriented routine for 4 weeks then run 12 weeks again ? Do some fat loss blitz like Athlete Lean Athlete Strong and then up calories ? Something else ?

Thanks.