KOW-Road To Weighted PDF [PDF]

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ROAD TO WEIGHTED

BY MICHAEL SCHULZ

ROAD TO WEIGHTED PROGRAM GOALS:

You want to get started with Weighted Calisthenics, but you‘re just not there yet? This program should make you so strong that it‘s time for you to load the basics with extra weight to get even stronger. During this program, you will multiply the rep number of your basics, improve your technique and get your body used to a higher training volume. If you go through that, and master this program, you‘re ready to take the next step. To become a King Of Weighted Calisthenics.

22

ROAD TO WEIGHTED

PROGRAM COMMUNITY:

ENTER the free King of Weighted Facebook Group NAME: Kings Of Weighted Calisthenics Here you can share your questions, experiences and progress to like-minded people.

All King of Weighted Videos are on YouTube and are embedded in the ‘Members Area’ on www.kingofweighted.com. The videos are deposited there and available for you around the clock.

You can mark your achievements and posts on Instagram with the hashtag: #kingofweighted and make them discoverable for me and the community. Should you post program relevant stories, tag my profile @micha_bln_ so I can share your stories.

For support inquiries, technical problems or general questions that regarding the program, please contact us at [email protected]

3

ROAD TO WEIGHTED FREE MEMBERS AREA ACCESS

ADD TO CART

LOGIN/REGISTER LOGIN/REGISTER WITH THE SAME EMAIL ADRESS YOU BOUGHT THE SUBSCRIPTION WITH. YOUR 3 MONTH SUBSCRIPTION STARTS WITH YOUR FIRST LOG IN. YOU CAN CANCEL IT ANYTIME. ONLY THE FIRST 3 MONTH ARE FREE.

AGREE AND PROCEED TO CHECKOUT

TRAINING/EXERCISES HOW CAN I CALCULATE MY 1RM? HOW TO USE REPS IN RESERVE? TUTORIALS, EXERCISE VIDEOS, EXPLANATIONS. ALL HERE.

4

ENTER YOUR DATA & THE CODE ‘PROGRAMUSER’

NUTRITION LECTURES HOW MUCH PROTEIN? WHICH SUPPS? HOW TO DIET? THE ANSWERS YOU CAN FIND HERE.

ROAD TO WEIGHTED PROGRAM STRUCTURE:

The program (macrocylce) consists of 3 training blocks (mesocycles). One mesocycle consists of 4-6 weeks.(microcycle) One microcycle consists of 4 training sessions. The weekly sessions are splittet up to different muscle groups. (split) PERIODIZATION, VOLUME, FREQUENCY, INTENSITY The program is linear periodized in the first block. Every week, the volume is increased in small increments. This means the number of repetitions per week will be larger. As soon as your body has become accustomed to a training load, we increase it again so that your body has to adapt again. After this block, the volume drops again and new, more intense exercises will be part of the plan. This means less reps, but heavier or more difficult exercises. After the second block you will be introduced to slightly new training system with top and backoff sets. This will help you to get even stronger and achieve a new level of strength. Each muscle is trained by the following split at least twice a week and thus optimally stimulated:

TRAININGDAYS / TRAINIG SPLIT: DAY 1

DAY 2

DAY 3

DAY 4

DAY 5

DAY 6

DAY 7

UPPER BODY

LOWER BODY

REST

UPPER BODY

LOWER BODY

REST

REST

MAIN EXERCIXES:

UPPER DAYS Block 1: Pull Ups, Dips, Rows, Push Ups Block 2: Pull Up & Dip Variations, Front Lever Variations, HSPU Variations Block 3: Weighted Pull Ups & Weighted Dips, Skill Variations LOWER DAY 2 Block 1: Squats, Deadlifts, Core, Handstands Block 2: Squats, Deadlifts, Core, Handstands Block 3: Squats, Deadlifts, Core, Handstands

5

ROAD TO WEIGHTED INTENSITY/ ADJUST YOUR TRAINING:

In the program we try to work towards new rep ranges and new strength goals. To be able to do this, it is recommended to not go all in every session. So during the main lifts until Block 3, when the intensity is given for each exercise in RIR, try to keep 1 or 2 reps left in the tank. How we increase reps and weights in the program you can see in the following example:

W1 3-5

PULL UPS EG.:

REPS

ROWS EG.:

25-30kg

3×8

W2 3-5

REPS

3×8

25-30kg

66

W3 4-6

REPS

3×8

30-35kg

W4 4-6

REPS

3×8

30-35kg

ROAD TO WEIGHTED THE WORKOUT TABLES: EXERCISE EXERCISE 1 HINT1

EXERCISE 2 HINT2

EXERCISE 3 HINT3

EXERCISE 4 HINT4

EXERCISE 5 HINT5

EXERCISE 6 HINT6

SETS

REPS

RIR

NOTES

5

5

3

DON‘T DO THIS

3

8s

3

DON‘T DO THAT

3

5/3s

2

THIS XXX CAN HELP WITH THIS EXERCISE

3

10

TF

DON‘T FORGET TO

3

10

1

3

10

1

EXERCISE - The exercise you should train HINTS -Notes on execution, variation of the exercise SETS - The number of sets you should perform the exercise REPS - The number of repetitions you should do the exercise per set RIR - The intensity of the set (Reps in reserve) NOTES - Further notes on the exercise, the sets, execution speeds or similar. REPS IN SECONDS - Specifies the hold time of a static exercise per set REPS + REPS - Indicated you should do a combination of 2 exercises/variations REPS / REPS IN SECONDS (X/Xs) - Indicates that a dynamic exercise is combined with hold times in seconds. TF - Technical Failure, this means hold a static element as long as you can with perfect technique XXX ISO - Describes a free to choose exercise for the muscle XXX EMOM - Every minute on minute means you perform the exercise for the specified reps every full minute and pause until the minute is up, then repeat that as many times as the number behind the EMOM indicates UNILATERAL - The exercise is performed with only one extremity (arm, leg)

7

ROAD TO WEIGHTED

WEEK 1

TRAINING BLOCK 1: WEEK 1/DAY 1 - UPPER 1 EXERCISE SETS REPS SCAPULA PULL UP 1S IN ACTIVE HANG

PULL UPS RETRACTION, CHIN OVER BAR

DIPS AT LEAST 90°

ROWS FREE TO CHOOSE

PUSH UPS / BENCH HORIZONTAL PUSH

FACEPULLS CABLE / RINGS

Notes

3

3+1s

HELPS YOU TO ACTIVATE YOUR BACK MUSCLES & CREATE GOOD PULL UP HABITS

4

3-5

MAIN LIFT 1

4

3-5

MAIN LIFT 2

3

6-8

CHOOSE A ROWING VARIATION THAT CHALLENGES YOU

3

6-8

CHOOSE A HORIZONTAL PUSH VARIATION THAT CHALLENGES YOU

3

10-12

FOCUS ON EXTERNAL ROTATION

TRAINING BLOCK 1: WEEK 1/DAY 2 - LOWER 1 EXERCISE SETS REPS Notes HANDSTAND KICK & HOLD AT WALL

SQUATS BACKSQUAT

LUNGES AT LEAST 90°

LEG EXTENSIONS MACHINE

CALVES HORIZONTAL PUSH

HOLLOW BODY COMBO SWING + HOLD

6

2-3

KICK INTO A WALL HOLD, HOLD SHORTLY AND REPEAT TO GET USED TO GETTING INTO HS

4

6-8

MAIN LIFT 1

4

8

UNILATERAL LEG WORK

3

12-15

VOLUME WORK FOR BIG QUADS

3

15-20

HIGH REP RANGES USUALLY WORK BEST FOR CALVES

3

10+10

STRENGHTEN HOLLOW POSITION FOR HANDSTAND AND LATER MUSCLE UPS

8

ROAD TO WEIGHTED

WEEK 1

TRAINING BLOCK 1: WEEK 1/DAY 3 - UPPER 2 EXERCISE SETS REPS DIPS AT LEAST 90°

CHIN UPS SUPINATED GRIP

OHP BARBELL OR DB

LAT PULLS MACHINE

SUPPORT HOLD RINGS

BICEPS-TRICEPS ISO SUPERSET FOR ARMS

Notes

4

3-5

MAIN LIFT 1

4

3-5

MAIN LIFT 2

3

6-8

LAYING THE HSPU FOUNDATION

3

6-8

ASSISTANCE WORK FOR PULL UPS

3

10s

STABILIZING YOUR DIP, WORKING ON SHOULDER DEPRESSION

3

8+8

EXERCISE FREE TO CHOOSE

TRAINING BLOCK 1: WEEK 1/DAY 4 - LOWER 2 EXERCISE SETS REPS Notes HANDSTAND KICK & HOLD AT WALL

DEADLIFTS CONVETIONAL / SUMO

BACK EXTENSIONS AT LEAST 90°

LEG RAISES / TTB HANGING

ONE LEG HIP THRUST 1S HOLD IN PEAK CONTRACTION

ABDUKTION MACHINE

6

2-3

KICK INTO A WALL HOLD, HOLD SHORTLY AND REPEAT TO GET USED TO GETTING INTO HS

4

6-8

MAIN LIFT 1

3

8

FOCUS ON FEELING YOUR HAMSTRINGS

3

8

TOES TO BARS IF YOU ARE STRONG ENOUGH

3

6+1s

GLUTE TRAINING FOR STRONGER SQUATS & LATER SKILLS LIKE FRONT LEVER

3

10

STABILIZING YOUR SQUAT BY STRENGTHENING ABDUCTION

9

ROAD TO WEIGHTED

WEEK 2

TRAINING BLOCK 1: WEEK 2/DAY 1 - UPPER 1 EXERCISE SETS REPS SCAPULA PULL UP 1S IN ACTIVE HANG

PULL UPS RETRACTION, CHIN OVER BAR

DIPS AT LEAST 90°

ROWS FREE TO CHOOSE

PUSH UPS / BENCH HORIZONTAL PUSH

FACEPULLS CABLE / RINGS

Notes

3

3+1s

HELPS YOU TO ACTIVATE YOUR BACK MUSCLES & CREATE GOOD PULL UP HABITS

4

3-5

MAIN LIFT 1

4

3-5

MAIN LIFT 2

3

6-8

CHOOSE A ROWING ARIATION THAT CHALLENGES YOU

3

6-8

CHOOSE A HORIZONTAL PUSH VARIATION THAT CHALLENGES YOU

3

10-12

FOCUS ON EXTERNAL ROTATION

TRAINING BLOCK 1: WEEK 2/DAY 2 - LOWER 1 EXERCISE SETS REPS Notes HANDSTAND KICK & HOLD AT WALL

SQUATS BACKSQUAT

LUNGES AT LEAST 90°

LEG EXTENSIONS MACHINE

CALVES HORIZONTAL PUSH

HOLLOW BODY COMBO SWING + HOLD

6

2-3

KICK INTO A WALL HOLD, HOLD SHORTLY AND REPEAT TO GET USED TO GETTING INTO HS

4

6-8

MAIN LIFT 1

4

8

UNILATERAL LEG WORK

3

12-15

VOLUME WORK FOR BIG QUADS

3

15-20

HIGH REP RANGES USUALLY WORK BEST FOR CALVES

3

10+10

STRENGHTEN HOLLOW POSITION FOR HANDSTAND AND LATER MUSCLE UPS

10

ROAD TO WEIGHTED

WEEK 2

TRAINING BLOCK 1: WEEK 2/DAY 3 - UPPER 2 EXERCISE SETS REPS DIPS AT LEAST 90°

CHIN UPS SUPINATED GRIP

OHP BARBELL OR DB

LAT PULLS MACHINE

SUPPORT HOLD RINGS

BICEPS-TRICEPS ISO SUPERSET FOR ARMS

Notes

4

3-5

MAIN LIFT 1

4

3-5

MAIN LIFT 2

3

6-8

LAYING THE HSPU FOUNDATION

3

6-8

ASSISTANCE WORK FOR PULL UPS

3

10s

STABILIZING YOUR DIP, WORKING ON SHOULDER DEPRESSION

3

8+8

EXERCISE FREE TO CHOOSE

TRAINING BLOCK 1: WEEK 2/DAY 4 - LOWER 2 EXERCISE SETS REPS Notes HANDSTAND KICK & HOLD AT WALL

DEADLIFTS CONVETIONAL / SUMO

BACK EXTENSIONS AT LEAST 90°

LEG RAISES / TTB HANGING

ONE LEG HIP THRUST 1S HOLD IN PEAK CONTRACTION

ABDUKTION MACHINE

6

2-3

KICK INTO A WALL HOLD, HOLD SHORTLY AND REPEAT TO GET USED TO GETTING INTO HS

4

6-8

MAIN LIFT 1

3

8

FOCUS ON FEELING YOUR HAMSTRINGS

3

8

TOES TO BARS IF YOU ARE STRONG ENOUGH

3

6+1s

GLUTE TRAINING FOR STRONGER SQUATS & LATER SKILLS LIKE FRONT LEVER

3

10

STABILIZING YOUR SQUAT BY STRENGTHENING ABDUCTION

11

ROAD TO WEIGHTED

WEEK 3

TRAINING BLOCK 1: WEEK 3/DAY 1 - UPPER 1 EXERCISE SETS REPS SCAPULA PULL UP 1S IN ACTIVE HANG

PULL UPS RETRACTION, CHIN OVER BAR

DIPS AT LEAST 90°

ROWS FREE TO CHOOSE

PUSH UPS / BENCH HORIZONTAL PUSH

FACEPULLS CABLE / RINGS

Notes

3

3+1s

HELPS YOU TO ACTIVATE YOUR BACK MUSCLES & CREATE GOOD PULL UP HABITS

4

4-6

MAIN LIFT 1

4

4-6

MAIN LIFT 2

3

8

CHOOSE A ROWING ARIATION THAT CHALLENGES YOU

3

8

CHOOSE A HORIZONTAL PUSH VARIATION THAT CHALLENGES YOU

3

12

FOCUS ON EXTERNAL ROTATION

TRAINING BLOCK 1: WEEK 3/DAY 2 - LOWER 1 EXERCISE SETS REPS Notes HANDSTAND KICK & HOLD AT WALL

SQUATS BACKSQUAT

LUNGES AT LEAST 90°

LEG EXTENSIONS MACHINE

CALVES HORIZONTAL PUSH

HOLLOW BODY COMBO SWING + HOLD

6

2-3

KICK INTO A WALL HOLD, HOLD SHORTLY AND REPEAT TO GET USED TO GETTING INTO HS

4

8

MAIN LIFT 1

4

8

UNILATERAL LEG WORK

3

15

VOLUME WORK FOR BIG QUADS

3

20

HIGH REP RANGES USUALLY WORK BEST FOR CALVES

3

10+10

STRENGHTEN HOLLOW POSITION FOR HANDSTAND AND LATER MUSCLE UPS

12

ROAD TO WEIGHTED

WEEK 3

TRAINING BLOCK 1: WEEK 3/DAY 3 - UPPER 2 EXERCISE SETS REPS DIPS AT LEAST 90°

CHIN UPS SUPINATED GRIP

OHP BARBELL OR DB

LAT PULLS MACHINE

SUPPORT HOLD RINGS

BICEPS-TRICEPS ISO SUPERSET FOR ARMS

Notes

4

4-6

MAIN LIFT 1

4

4-6

MAIN LIFT 2

3

8

LAYING THE HSPU FOUNDATION

3

8

ASSISTANCE WORK FOR PULL UPS

3

10s

STABILIZING YOUR DIP, WORKING ON SHOULDER DEPRESSION

3

8+8

EXERCISE FREE TO CHOOSE

TRAINING BLOCK 1: WEEK 3/DAY 4 - LOWER 2 EXERCISE SETS REPS Notes HANDSTAND KICK & HOLD AT WALL

DEADLIFTS CONVETIONAL / SUMO

BACK EXTENSIONS AT LEAST 90°

LEG RAISES / TTB HANGING

ONE LEG HIP THRUST 1S HOLD IN PEAK CONTRACTION

ABDUKTION MACHINE

6

2-3

KICK INTO A WALL HOLD, HOLD SHORTLY AND REPEAT TO GET USED TO GETTING INTO HS

4

8

MAIN LIFT 1

3

8

FOCUS ON FEELING YOUR HAMSTRINGS

3

8

TOES TO BARS IF YOU ARE STRONG ENOUGH

3

6+1s

GLUTE TRAINING FOR STRONGER SQUATS & LATER SKILLS LIKE FRONT LEVER

3

10

STABILIZING YOUR SQUAT BY STRENGTHENING ABDUCTION

13

ROAD TO WEIGHTED

WEEK 4

TRAINING BLOCK 1: WEEK 4/DAY 1 - UPPER 1 EXERCISE SETS REPS SCAPULA PULL UP 1S IN ACTIVE HANG

PULL UPS RETRACTION, CHIN OVER BAR

DIPS AT LEAST 90°

ROWS FREE TO CHOOSE

PUSH UPS / BENCH HORIZONTAL PUSH

FACEPULLS CABLE / RINGS

Notes

3

4+1s

HELPS YOU TO ACTIVATE YOUR BACK MUSCLES & CREATE GOOD PULL UP HABITS

4

4-6

MAIN LIFT 1

4

4-6

MAIN LIFT 2

3

8

CHOOSE A ROWING ARIATION THAT CHALLENGES YOU

3

8

CHOOSE A HORIZONTAL PUSH VARIATION THAT CHALLENGES YOU

3

12

FOCUS ON EXTERNAL ROTATION

TRAINING BLOCK 1: WEEK 4/DAY 2 - LOWER 1 EXERCISE SETS REPS Notes HANDSTAND KICK & HOLD AT WALL

SQUATS BACKSQUAT

LUNGES AT LEAST 90°

LEG EXTENSIONS MACHINE

CALVES HORIZONTAL PUSH

HOLLOW BODY COMBO SWING + HOLD

7

2-3

KICK INTO A WALL HOLD, HOLD SHORTLY AND REPEAT TO GET USED TO GETTING INTO HS

4

8

MAIN LIFT 1

4

8

UNILATERAL LEG WORK

3

15

VOLUME WORK FOR BIG QUADS

3

20

HIGH REP RANGES USUALLY WORK BEST FOR CALVES

3

10+10

STRENGHTEN HOLLOW POSITION FOR HANDSTAND AND LATER MUSCLE UPS

14

ROAD TO WEIGHTED

WEEK 4

TRAINING BLOCK 1: WEEK 4/DAY 3 - UPPER 2 EXERCISE SETS REPS DIPS AT LEAST 90°

CHIN UPS SUPINATED GRIP

OHP BARBELL OR DB

LAT PULLS MACHINE

SUPPORT HOLD RINGS

BICEPS-TRICEPS ISO SUPERSET FOR ARMS

Notes

4

4-6

MAIN LIFT 1

4

4-6

MAIN LIFT 2

3

8

LAYING THE HSPU FOUNDATION

3

8

ASSISTANCE WORK FOR PULL UPS

3

10s

STABILIZING YOUR DIP, WORKING ON SHOULDER DEPRESSION

3

8+8

EXERCISE FREE TO CHOOSE

TRAINING BLOCK 1: WEEK 4/DAY 4 - LOWER 2 EXERCISE SETS REPS Notes HANDSTAND KICK & HOLD AT WALL

DEADLIFTS CONVETIONAL / SUMO

BACK EXTENSIONS AT LEAST 90°

LEG RAISES / TTB HANGING

ONE LEG HIP THRUST 1S HOLD IN PEAK CONTRACTION

ABDUKTION MACHINE

7

2-3

KICK INTO A WALL HOLD, HOLD SHORTLY AND REPEAT TO GET USED TO GETTING INTO HS

4

8

MAIN LIFT 1

3

8

FOCUS ON FEELING YOUR HAMSTRINGS

3

8

TOES TO BARS IF YOU ARE STRONG ENOUGH

3

6+1s

GLUTE TRAINING FOR STRONGER SQUATS & LATER SKILLS LIKE FRONT LEVER

3

10

STABILIZING YOUR SQUAT BY STRENGTHENING ABDUCTION

15

ROAD TO WEIGHTED

WEEK 5

TRAINING BLOCK 1: WEEK 5/DAY 1 - UPPER 1 EXERCISE SETS REPS SCAPULA PULL UP 1S IN ACTIVE HANG

PULL UPS RETRACTION, CHIN OVER BAR

DIPS AT LEAST 90°

ROWS FREE TO CHOOSE

PUSH UPS / BENCH HORIZONTAL PUSH

FACEPULLS CABLE / RINGS

Notes

3

4+1s

HELPS YOU TO ACTIVATE YOUR BACK MUSCLES & CREATE GOOD PULL UP HABITS

4

5-7

MAIN LIFT 1

4

5-7

MAIN LIFT 2

3

10

CHOOSE A ROWING ARIATION THAT CHALLENGES YOU

3

10

CHOOSE A HORIZONTAL PUSH VARIATION THAT CHALLENGES YOU

3

12

FOCUS ON EXTERNAL ROTATION

TRAINING BLOCK 1: WEEK 5/DAY 2 - LOWER 1 EXERCISE SETS REPS Notes HANDSTAND KICK & HOLD AT WALL

SQUATS BACKSQUAT

LUNGES AT LEAST 90°

LEG EXTENSIONS MACHINE

CALVES HORIZONTAL PUSH

HOLLOW BODY COMBO SWING + HOLD

7

2-3

KICK INTO A WALL HOLD, HOLD SHORTLY AND REPEAT TO GET USED TO GETTING INTO HS

4

8

MAIN LIFT 1

4

10

UNILATERAL LEG WORK

3

15

VOLUME WORK FOR BIG QUADS

3

20

HIGH REP RANGES USUALLY WORK BEST FOR CALVES

3

10+10

STRENGHTEN HOLLOW POSITION FOR HANDSTAND AND LATER MUSCLE UPS

16

ROAD TO WEIGHTED

WEEK 5

TRAINING BLOCK 1: WEEK 5/DAY 3 - UPPER 2 EXERCISE SETS REPS DIPS AT LEAST 90°

CHIN UPS SUPINATED GRIP

OHP BARBELL OR DB

LAT PULLS MACHINE

SUPPORT HOLD RINGS

BICEPS-TRICEPS ISO SUPERSET FOR ARMS

Notes

4

5-7

MAIN LIFT 1

4

5-7

MAIN LIFT 2

3

10

LAYING THE HSPU FOUNDATION

3

10

ASSISTANCE WORK FOR PULL UPS

3

10s

STABILIZING YOUR DIP, WORKING ON SHOULDER DEPRESSION

3

8+8

EXERCISE FREE TO CHOOSE

TRAINING BLOCK 1: WEEK 5/DAY 4 - LOWER 2 EXERCISE SETS REPS Notes HANDSTAND KICK & HOLD AT WALL

DEADLIFTS CONVETIONAL / SUMO

BACK EXTENSIONS AT LEAST 90°

LEG RAISES / TTB HANGING

ONE LEG HIP THRUST 1S HOLD IN PEAK CONTRACTION

ABDUKTION MACHINE

7

2-3

KICK INTO A WALL HOLD, HOLD SHORTLY AND REPEAT TO GET USED TO GETTING INTO HS

4

8

MAIN LIFT 1

3

8

FOCUS ON FEELING YOUR HAMSTRINGS

3

8

TOES TO BARS IF YOU ARE STRONG ENOUGH

3

6+1s

GLUTE TRAINING FOR STRONGER SQUATS & LATER SKILLS LIKE FRONT LEVER

3

10

STABILIZING YOUR SQUAT BY STRENGTHENING ABDUCTION

17

ROAD TO WEIGHTED

WEEK 6

TRAINING BLOCK 1: WEEK 6/DAY 1 - UPPER 1 EXERCISE SETS REPS SCAPULA PULL UP 1S IN ACTIVE HANG

PULL UPS RETRACTION, CHIN OVER BAR

DIPS AT LEAST 90°

ROWS FREE TO CHOOSE

PUSH UPS / BENCH HORIZONTAL PUSH

FACEPULLS CABLE / RINGS

Notes

3

4+1s

HELPS YOU TO ACTIVATE YOUR BACK MUSCLES & CREATE GOOD PULL UP HABITS

4

5-7

MAIN LIFT 1

4

5-7

MAIN LIFT 2

3

10

CHOOSE A ROWING ARIATION THAT CHALLENGES YOU

3

10

CHOOSE A HORIZONTAL PUSH VARIATION THAT CHALLENGES YOU

3

12

FOCUS ON EXTERNAL ROTATION

TRAINING BLOCK 1: WEEK 6/DAY 2 - LOWER 1 EXERCISE SETS REPS Notes HANDSTAND KICK & HOLD AT WALL

SQUATS BACKSQUAT

LUNGES AT LEAST 90°

LEG EXTENSIONS MACHINE

CALVES HORIZONTAL PUSH

HOLLOW BODY COMBO SWING + HOLD

7

2-3

KICK INTO A WALL HOLD, HOLD SHORTLY AND REPEAT TO GET USED TO GETTING INTO HS

4

8

MAIN LIFT 1

4

10

UNILATERAL LEG WORK

3

15

VOLUME WORK FOR BIG QUADS

3

20

HIGH REP RANGES USUALLY WORK BEST FOR CALVES

3

10+10

STRENGHTEN HOLLOW POSITION FOR HANDSTAND AND LATER MUSCLE UPS

18

ROAD TO WEIGHTED

WEEK 6

TRAINING BLOCK 1: WEEK 6/DAY 3 - UPPER 2 EXERCISE SETS REPS DIPS AT LEAST 90°

CHIN UPS SUPINATED GRIP

OHP BARBELL OR DB

LAT PULLS MACHINE

SUPPORT HOLD RINGS

BICEPS-TRICEPS ISO SUPERSET FOR ARMS

Notes

4

5-7

MAIN LIFT 1

4

5-7

MAIN LIFT 2

3

10

LAYING THE HSPU FOUNDATION

3

10

ASSISTANCE WORK FOR PULL UPS

3

10s

STABILIZING YOUR DIP, WORKING ON SHOULDER DEPRESSION

3

8+8

EXERCISE FREE TO CHOOSE

TRAINING BLOCK 1: WEEK 6/DAY 4 - LOWER 2 EXERCISE SETS REPS Notes HANDSTAND KICK & HOLD AT WALL

DEADLIFTS CONVETIONAL / SUMO

BACK EXTENSIONS AT LEAST 90°

LEG RAISES / TTB HANGING

ONE LEG HIP THRUST 1S HOLD IN PEAK CONTRACTION

ABDUKTION MACHINE

7

2-3

KICK INTO A WALL HOLD, HOLD SHORTLY AND REPEAT TO GET USED TO GETTING INTO HS

4

8

MAIN LIFT 1

3

8

FOCUS ON FEELING YOUR HAMSTRINGS

3

8

TOES TO BARS IF YOU ARE STRONG ENOUGH

3

6+1s

GLUTE TRAINING FOR STRONGER SQUATS & LATER SKILLS LIKE FRONT LEVER

3

10

STABILIZING YOUR SQUAT BY STRENGTHENING ABDUCTION

19

ROAD TO WEIGHTED

DELOAD WEEK

TRAINING BLOCK 1: DELOAD WEEK DAY 1 EXERCISE SETS REPS SCAPULA PULL UP 1S IN ACTIVE HANG

PULL UPS RETRACTION, CHIN OVER BAR

DIPS AT LEAST 90°

ROWS FREE TO CHOOSE

PUSH UPS / BENCH HORIZONTAL PUSH

FACEPULLS CABLE / RINGS

3

4+1s

HELPS YOU TO ACTIVATE YOUR BACK MUSCLES & CREATE GOOD PULL UP HABITS

4

4

KEEP 3 REPS IN RESERVE

4

4

KEEP 3 REPS IN RESERVE

3

8

KEEP 3 REPS IN RESERVE

3

10

KEEP 3 REPS IN RESERVE

3

12

FOCUS ON EXTERNAL ROTATION

TRAINING BLOCK 1: DELOAD WEEK DAY 2 EXERCISE SETS REPS HANDSTAND KICK & HOLD AT WALL

SQUATS CONVETIONAL / SUMO

DEADLIFTS AT LEAST 90°

LEG EXTENSIONS HANGING

LEG CURLS TRX OR RINGS / MACHINE 15 REPS

KNEE RAISES HANGING

Notes

Notes

7

2-3

KICK INTO A WALL HOLD, HOLD SHORTLY AND REPEAT TO GET USED TO GETTING INTO HS

4

6

KEEP 3 REPS IN RESERVE

4

5

KEEP 3 REPS IN RESERVE

3

15

KEEP 3 REPS IN RESERVE

3

6-8

KEEP 3 REPS IN RESERVE

3

10

KNEES TO CHEST

20

ROAD TO WEIGHTED

WEEK 7

TRAINING BLOCK 2: WEEK 7/DAY 1 - UPPER 1 EXERCISE SETS REPS EXPLOSIVE PULL UPS PULL AS FAST AS POSSIBLE

PULL UPS RETRACTION, CHIN OVER BAR

TEMPO DIPS 010 TEMPO

FRONT LEVER RAISE TUCK LEGS AS MUCH AS NEEDED

PUSH UPS / BENCH HORIZONTAL PUSH

REVERSE FLYS CABLE / RINGS / DB

Notes

3

2

PREPARING THE EXPLOSIVE STRENGTH FOR MUSCLE UPS

2

5

LOWER VOLUME AFTER EXPLOSIVE PULLS

4

5

1 SECOND PAUSE AT 90°

5

2

SLOWLY GETTING INTO FRONT LEVER TRAINING

3

10

CHOOSE A HORIZONTAL PUSH VARIATION THAT CHALLENGES YOU

3

10

REAR DELT WORK

TRAINING BLOCK 2: WEEK 7/DAY 2 - LOWER 1 EXERCISE SETS REPS Notes HANDSTAND, ONE LEG ONE LEG TOUCHES WALL

SQUATS BACKSQUAT

SPLIT SQUATS BULGARIAN VERSION

LEG EXTENSIONS MACHINE

CALVE RAISES SEATED / STANDING

HOLLOW BODY COMBO SWING+CRUNCH+HOLD

8

1

ASS TO WALL

4

6

INCREASING THE WEIGHT, DECREASING THE REPS

3

12

THE BIGGER YOUR STEP IS, THE LESS QUAD AND MORE HIP DOMINANT IT GETS

3

20

COLLECTING VOLUME THAT GOT LOST ON THE MAIN LIFTS DUE TO HIGHER INTENSITIES

3

20

3

10+10+10

21

ADDING CRUNCHES TO THE SET

ROAD TO WEIGHTED

WEEK 7

TRAINING BLOCK 2: WEEK 7/DAY 3 - UPPER 2 EXERCISE SETS REPS DIPS, BANDED DIP AGAINST RESISTANCE BAND

GIRONDA PULL UPS RETRACTION, CHEST TO BAR

OHP BARBELL / DB

LAT PULLS MACHINE

SUPPORT HOLD, RTO RING TURN OUT

BICEPS TRICEPS ISO SUPERSET

Notes

4

4

STRENGTHENING THE UPPER PART OF THE DIPS

4

3

NEUTRAL GRIP, PULL AS HIGH AS POSSIBLE WITHOUT LOOSING RETRACTION

4

6

HIGHER LOADS, LESS REPS

3

10

COLLECTING VOLUME

3

10-15s

SUPINATE YOUR WRISTS

3

10+10

EXERCISES FREE TO CHOOSE

TRAINING BLOCK 2: WEEK 7/DAY 4 - LOWER 2 EXERCISE SETS REPS Notes HANDSTAND, ONE LEG ONE LEG TOUCHES WALL

RDL BARBELL / DB

LEG PRESS WIDE STAND

ONE LEG HIP THRUSTS MACHINE / BARBELL

ABS WHEEL OR RING ROLL OUT

LOADED CARRIES WEIGHT IN ONLY 1 ARM

8

1

ASS TO WALL

4

6

STIFF LEGS, NO DEADSTOP

3

12

WIDE STAND TO HIT GLUTES & ADDUCTORS

3

8+1s

3

6-8

STAY HOLLOW THE WHOLE TIME. NO HOLLOW BACK, HOLLOW BODY!

3

20m

LATERAL ABS WORK, STABILITY WORK

22

ROAD TO WEIGHTED

WEEK 8

TRAINING BLOCK 2: WEEK 8/DAY 1 - UPPER 1 EXERCISE SETS REPS EXPLOSIVE PULL UPS PULL AS FAST AS POSSIBLE

PULL UPS RETRACTION, CHIN OVER BAR

TEMPO DIPS 010 TEMPO

FRONT LEVER RAISE TUCK LEGS AS MUCH AS NEEDED

PUSH UPS / BENCH HORIZONTAL PUSH

REVERSE FLYS CABLE / RINGS / DB

Notes

3

2

PREPARING THE EXPLOSIVE STRENGTH FOR MUSCLE UPS

2

5

LOWER VOLUME AFTER EXPLOSIVE PULLS

4

5

1 SECOND PAUSE AT 90°

5

2

SLOWLY GETTING INTO FRONT LEVER TRAINING

3

10

CHOOSE A HORIZONTAL PUSH VARIATION THAT CHALLENGES YOU

3

10

REAR DELT WORK

TRAINING BLOCK 2: WEEK 8/DAY 2 - LOWER 1 EXERCISE SETS REPS Notes HANDSTAND, ONE LEG ONE LEG TOUCHES WALL

SQUATS BACKSQUAT

SPLIT SQUATS BULGARIAN VERSION

LEG EXTENSIONS MACHINE

CALVE RAISES SEATED / STANDING

HOLLOW BODY COMBO SWING+CRUNCH+HOLD

8

1

ASS TO WALL

4

6

INCREASING THE WEIGHT, DECREASING THE REPS

3

12

THE BIGGER YOUR STEP IS, THE LESS QUAD AND MORE HIP DOMINANT IT GETS

3

20

COLLECTING VOLUME THAT GOT LOST ON THE MAIN LIFTS DUE TO HIGHER INTENSITIES

3

20

3

10+10+10

23

ADDING CRUNCHES TO THE SET

ROAD TO WEIGHTED

WEEK 8

TRAINING BLOCK 2: WEEK 8/DAY 3 - UPPER 2 EXERCISE SETS REPS DIPS, BANDED DIP AGAINST RESISTANCE BAND

GIRONDA PULL UPS RETRACTION, CHEST TO BAR

OHP BARBELL / DB

LAT PULLS MACHINE

SUPPORT HOLD, RTO RING TURN OUT

BICEPS TRICEPS ISO SUPERSET

Notes

4

4

STRENGTHENING THE UPPER PART OF THE DIPS

4

3

NEUTRAL GRIP, PULL AS HIGH AS POSSIBLE WITHOUT LOOSING RETRACTION

4

6

HIGHER LOADS, LESS REPS

3

10

COLLECTING VOLUME

3

10-15s

SUPINATE YOUR WRISTS

3

10+10

EXERCISES FREE TO CHOOSE

TRAINING BLOCK 2: WEEK 8/DAY 4 - LOWER 2 EXERCISE SETS REPS Notes HANDSTAND, ONE LEG ONE LEG TOUCHES WALL

RDL BARBELL / DB

LEG PRESS WIDE STAND

ONE LEG HIP THRUSTS MACHINE / BARBELL

ABS WHEEL OR RING ROLL OUT

LOADED CARRIES WEIGHT IN ONLY 1 ARM

8

1

ASS TO WALL

4

6

STIFF LEGS, NO DEADSTOP

3

12

WIDE STAND TO HIT GLUTES & ADDUCTORS

3

8+1s

3

6-8

STAY HOLLOW THE WHOLE TIME. NO HOLLOW BACK, HOLLOW BODY!

3

20m

LATERAL ABS WORK, STABILITY WORK

24

ROAD TO WEIGHTED

WEEK 9

TRAINING BLOCK 2: WEEK 9/DAY 1 - UPPER 1 EXERCISE SETS REPS EXPLOSIVE PULL UPS PULL AS FAST AS POSSIBLE

PULL UPS RETRACTION, CHIN OVER BAR

TEMPO DIPS 020 TEMPO

FRONT LEVER RAISE TUCK LEGS AS MUCH AS NEEDED

PUSH UPS / BENCH HORIZONTAL PUSH

REVERSE FLYS CABLE / RINGS / DB

Notes

3

2

PREPARING THE EXPLOSIVE STRENGTH FOR MUSCLE UPS

2

5

LOWER VOLUME AFTER EXPLOSIVE PULLS

4

4

1 SECOND PAUSE AT 90°

6

2

SLOWLY GETTING INTO FRONT LEVER TRAINING

3

10

CHOOSE A HORIZONTAL PUSH VARIATION THAT CHALLENGES YOU

3

10

REAR DELT WORK

TRAINING BLOCK 2: WEEK 9/DAY 2 - LOWER 1 EXERCISE SETS REPS Notes HANDSTAND, ONE LEG ONE LEG TOUCHES WALL

SQUATS BACKSQUAT

SPLIT SQUATS BULGARIAN VERSION

LEG EXTENSIONS MACHINE

CALVE RAISES SEATED / STANDING

HOLLOW BODY COMBO SWING+CRUNCH+HOLD

8

1

ASS TO WALL

4

5

INCREASING THE WEIGHT, DECREASING THE REPS

3

12

THE BIGGER YOUR STEP IS, THE LESS QUAD AND MORE HIP DOMINANT IT GETS

3

20

COLLECTING VOLUME THAT GOT LOST ON THE MAIN LIFTS DUE TO HIGHER INTENSITIES

3

20

3

10+10+10

25

ADDING CRUNCHES TO THE SET

ROAD TO WEIGHTED

WEEK 9

TRAINING BLOCK 2: WEEK 9/DAY 3 - UPPER 2 EXERCISE SETS REPS DIPS, BANDED DIP AGAINST RESISTANCE BAND

GIRONDA PULL UPS RETRACTION, CHEST TO BAR

OHP BARBELL / DB

LAT PULLS MACHINE

SUPPORT HOLD, RTO RING TURN OUT

BICEPS TRICEPS ISO SUPERSET

Notes

4

3

ADD WEIGHT OR STRONGER RESISTANCE BAND

4

3

NEUTRAL GRIP, PULL AS HIGH AS POSSIBLE WITHOUT LOOSING RETRACTION

4

5

HIGHER LOADS, LESS REPS

3

10

COLLECTING VOLUME

3

10-15s

SUPINATE YOUR WRISTS

3

10+10

EXERCISES FREE TO CHOOSE

TRAINING BLOCK 2: WEEK 9/DAY 4 - LOWER 2 EXERCISE SETS REPS Notes HANDSTAND, ONE LEG ONE LEG TOUCHES WALL

RDL BARBELL / DB

LEG PRESS WIDE STAND

ONE LEG HIP THRUSTS MACHINE / BARBELL

ABS WHEEL OR RING ROLL OUT

LOADED CARRIES WEIGHT IN ONLY 1 ARM

8

1

ASS TO WALL

4

5

STIFF LEGS, NO DEADSTOP

3

12

WIDE STAND TO HIT GLUTES & ADDUCTORS

3

8+1s

3

6-8

STAY HOLLOW THE WHOLE TIME. NO HOLLOW BACK, HOLLOW BODY!

3

20m

LATERAL ABS WORK, STABILITY WORK

26

ROAD TO WEIGHTED

WEEK 10

TRAINING BLOCK 2: WEEK 10/DAY 1 - UPPER 1 EXERCISE SETS REPS Notes EXPLOSIVE PULL UPS PULL AS FAST AS POSSIBLE

PULL UPS RETRACTION, CHIN OVER BAR

TEMPO DIPS 020 TEMPO

FRONT LEVER RAISE TUCK LEGS AS MUCH AS NEEDED

PUSH UPS / BENCH HORIZONTAL PUSH

REVERSE FLYS CABLE / RINGS / DB

3

2

PREPARING THE EXPLOSIVE STRENGTH FOR MUSCLE UPS

2

5

LOWER VOLUME AFTER EXPLOSIVE PULLS

4

4

1 SECOND PAUSE AT 90°

6

2

SLOWLY GETTING INTO FRONT LEVER TRAINING

3

10

CHOOSE A HORIZONTAL PUSH VARIATION THAT CHALLENGES YOU

3

10

REAR DELT WORK

TRAINING BLOCK 2: WEEK 10/DAY 2 - LOWER 1 EXERCISE SETS REPS Notes HANDSTAND, ONE LEG ONE LEG TOUCHES WALL

SQUATS BACKSQUAT

SPLIT SQUATS BULGARIAN VERSION

LEG EXTENSIONS MACHINE

CALVE RAISES SEATED / STANDING

HOLLOW BODY COMBO SWING+CRUNCH+HOLD

8

1

ASS TO WALL

4

5

INCREASING THE WEIGHT, DECREASING THE REPS

3

12

THE BIGGER YOUR STEP IS, THE LESS QUAD AND MORE HIP DOMINANT IT GETS

3

20

COLLECTING VOLUME THAT GOT LOST ON THE MAIN LIFTS DUE TO HIGHER INTENSITIES

3

20

3

10+10+10

27

ADDING CRUNCHES TO THE SET

ROAD TO WEIGHTED

WEEK 10

TRAINING BLOCK 2: WEEK 10/DAY 3 - UPPER 2 EXERCISE SETS REPS Notes DIPS, BANDED DIP AGAINST RESISTANCE BAND

GIRONDA PULL UPS RETRACTION, CHEST TO BAR

OHP BARBELL / DB

LAT PULLS MACHINE

SUPPORT HOLD, RTO RING TURN OUT

BICEPS TRICEPS ISO SUPERSET

4

3

ADD WEIGHT OR STRONGER RESISTANCE BAND

4

3

NEUTRAL GRIP, PULL AS HIGH AS POSSIBLE WITHOUT LOOSING RETRACTION

4

5

HIGHER LOADS, LESS REPS

3

10

COLLECTING VOLUME

3

10-15s

SUPINATE YOUR WRISTS

3

10+10

EXERCISES FREE TO CHOOSE

TRAINING BLOCK 2: WEEK 10/DAY 4 - LOWER 2 EXERCISE SETS REPS Notes HANDSTAND, ONE LEG ONE LEG TOUCHES WALL

RDL BARBELL / DB

LEG PRESS WIDE STAND

ONE LEG HIP THRUSTS MACHINE / BARBELL

ABS WHEEL OR RING ROLL OUT

LOADED CARRIES WEIGHT IN ONLY 1 ARM

8

1

ASS TO WALL

4

5

STIFF LEGS, NO DEADSTOP

3

12

WIDE STAND TO HIT GLUTES & ADDUCTORS

3

8+1s

3

6-8

STAY HOLLOW THE WHOLE TIME. NO HOLLOW BACK, HOLLOW BODY!

3

20m

LATERAL ABS WORK, STABILITY WORK

28

ROAD TO WEIGHTED

DELOAD WEEK

TRAINING BLOCK 2: DELOAD DAY 1 EXERCISE SETS REPS EXPLOSIVE PULL UPS PULL AS FAST AS POSSIBLE

PULL UPS RETRACTION, CHIN OVER BAR

TEMPO DIPS 020 TEMPO

FRONT LEVER RAISE TUCK LEGS AS MUCH AS NEEDED

PUSH UPS / BENCH HORIZONTAL PUSH

REVERSE FLYS CABLE / RINGS / DB

3

2

PREPARING THE EXPLOSIVE STRENGTH FOR MUSCLE UPS

2

4

LOWER VOLUME AFTER EXPLOSIVE PULLS, KEEP 3 REPS IN RESERVE

3

3-4

2 SECOND PAUSE AT 90°, KEEP 3 REPS IN RESERVE

5

2

SLOWLY GETTING INTO FRONT LEVER TRAINING

3

8

CHOOSE A HORIZONTAL PUSH VARIATION THAT CHALLENGES YOU

3

8

REAR DELT WORK

TRAINING BLOCK 2: DELOAD DAY 2 EXERCISE SETS REPS HANDSTAND, ONE LEG ONE LEG TOUCHES WALL

SQUATS BACKSQUAT

SPLIT SQUATS BULGARIAN VERSION

RDL DB/BARBELL

CALVE RAISES SEATED / STANDING

HOLLOW BODY COMBO SWING+CRUNCH+HOLD

Notes

Notes

8

1

ASS TO WALL

4

5

KEEP 3 REPS IN RESERVE

3

8

KEEP 3 REPS IN RESERVE

3

8

KEEP 3 REPS IN RESERVE

3

20

3

10+10+10

29

ADDING CRUNCHES TO THE SET

ROAD TO WEIGHTED

WEEK 11

TRAINING BLOCK 3: WEEK 11/DAY 1 - UPPER 1 EXERCISE SETS REPS RIR PULL UPS WEIGHTED

PULL UPS BODYWEIGHT / WEIGHTED

DIPS WEIGHTED

DIPS BODYWEIGHT / WEIGHTED

FRONT LEVER HOLD FREE HOLD, TUCKED

PUSH UPS / BENCH HORIZONTAL PUSH EXERCISE

FACEPULLS CABLE, RINGS

1

3

2

ADJUST WEIGHT TO RIR

3

6

1

LIGHTER BACKOFF SETS

1

3

2

ADJUST WEIGHT TO RIR

3

6

1

LIGHTER BACKOFF SETS

5

5s

2s

ADJUST YOUR LEVER TO BE ABLE TO HOLD THE FL FOR ABOUT 7S (5S + 2S IN RESERVE)

3

10

2

CHEST VOLUME WORK

3

12

2

EXTERNAL ROTATION WORK. KEEPS THE SHOULDER HEALTHY

TRAINING BLOCK 3: WEEK 11/DAY 2 - LOWER 1 EXERCISE SETS REPS RIR HANDSTAND ATTEMPTS FREE STAND

TEMPO SQUATS 020 TEMPO

SQUATS BACKOFF BACKSQUAT

LUNGES DB, BARBELL...

CALVES SEATED / STANDING

JACKKNIFES SLOW ECCENTRIC

Notes

Notes

10

1

3

3

3

2S PAUSE IN THE DEEPEST POSITION

2

8

2

REGULAR SQUAT, BACKOFF SETS

3

8

2

UNILATERAL LEG WORK

3

15

1

3

8

2

30

FIRST TIME TRYING TO HOLD THE HS TOTALLY FREE

TRY TO DO THE ECCENTRIC AS SLOW AS POSSIBLE

ROAD TO WEIGHTED

WEEK 11

TRAINING BLOCK 3: WEEK 11/DAY 3 - UPPER 2 EXERCISE SETS REPS RIR TEMPO DIPS 020 TEMPO

HIGH PULL UPS GOAL: CHEST OVER BAR

CHIN UPS BW / WEIGHTED

HSPU PROGRESSION FIT PRORESSION TO RIR

OHP BACKOFF

LAT PULLS MACHINE

BICEPS TRICEPS ISO SUPERSET

4

4-5

2

TO BUILD UP STRENGTH IN BOTTOM POSITION

3

2

2-3

MUSCLE UP PREPARATION

2

6

2

RETRACTION!

1

3

3

ELEVATED PIKE PUSH UPS WITH A DEFICIT, WALL ASSISTED HSPU, HSPU NEGATIVES ARE POSSIBLE

3

5

2

REGULAR OHP TO SUPPORT OVERHEAD STRENGTH

3

8

2

ASSISTANCE WORK FOR PULL UPS

3

8+8

2

TRAINING BLOCK 3: WEEK 11/DAY 4 - LOWER 2 EXERCISE SETS REPS RIR HANDSTAND ATTEMPTS FREE STAND

DEADLIFTS CONVENTIONAL / SUMO

LEG PRESS WIDE STAND

GOOD MORNINGS BARBELL

ABDUKTION SEATED / STANDING

TOES TO BAR AS LESS KIPPING AS POSSIBLR

LATERAL CRUNCH STANDING WITH DB

Notes

Notes

10

1

4

5

3

FIT WEIGHT TO RIR

3

8

2

WIDE STANCE AGAIN TO HIT THE LEG DIFFERENT THEN ON LOWER 1 BASICALLY A STANDING BACK EXTENSION. KEEP YOUR SPINE NEUTRAL AND FOCUS ON HAMSTRINGS

3

6

2

3

15

2

3

6

2

3

10

2

31

DUMBBELL IN ONE HAND THEN BEND OVER TO ONE SIDE AND REPEAT

ROAD TO WEIGHTED

WEEK 12

TRAINING BLOCK 3: WEEK 12/DAY 1 - UPPER 1 EXERCISE SETS REPS RIR PULL UPS WEIGHTED

PULL UPS BODYWEIGHT / WEIGHTED

DIPS WEIGHTED

DIPS BODYWEIGHT / WEIGHTED

FRONT LEVER HOLD FREE HOLD, TUCKED

PUSH UPS / BENCH HORIZONTAL PUSH EXERCISE

FACEPULLS CABLE, RINGS

1

3

2

ADJUST WEIGHT TO RIR

3

6

1

LIGHTER BACKOFF SETS

1

3

2

ADJUST WEIGHT TO RIR

3

6

1

LIGHTER BACKOFF SETS

5

5s

2s

ADJUST YOUR LEVER TO BE ABLE TO HOLD THE FL FOR ABOUT 7S (5S + 2S IN RESERVE)

3

10

2

CHEST VOLUME WORK

3

12

2

EXTERNAL ROTATION WORK. KEEPS THE SHOULDER HEALTHY

TRAINING BLOCK 3: WEEK 12/DAY 2 - LOWER 1 EXERCISE SETS REPS RIR HANDSTAND ATTEMPTS FREE STAND

TEMPO SQUATS 020 TEMPO

SQUATS BACKOFF BACKSQUAT

LUNGES DB, BARBELL...

CALVES SEATED / STANDING

JACKKNIFES SLOW ECCENTRIC

Notes

Notes

10

1

3

3

3

2S PAUSE IN THE DEEPEST POSITION

2

8

2

REGULAR SQUAT, BACKOFF SETS

3

8

2

UNILATERAL LEG WORK

3

15

1

3

8

2

32

FIRST TIME TRYING TO HOLD THE HS TOTALLY FREE

TRY TO DO THE ECCENTRIC AS SLOW AS POSSIBLE

ROAD TO WEIGHTED

WEEK 12

TRAINING BLOCK 3: WEEK 12/DAY 3 - UPPER 2 EXERCISE SETS REPS RIR TEMPO DIPS 020 TEMPO

HIGH PULL UPS GOAL: CHEST OVER BAR

CHIN UPS BW / WEIGHTED

HSPU PROGRESSION FIT PRORESSION TO RIR

OHP BACKOFF

LAT PULLS MACHINE

BICEPS TRICEPS ISO SUPERSET

4

4-5

2

TO BUILD UP STRENGTH IN BOTTOM POSITION

3

2

2-3

MUSCLE UP PREPARATION

2

6

2

RETRACTION!

1

3

3

ELEVATED PIKE PUSH UPS WITH A DEFICIT, WALL ASSISTED HSPU, HSPU NEGATIVES ARE POSSIBLE

3

5

2

REGULAR OHP TO SUPPORT OVERHEAD STRENGTH

3

8

2

ASSISTANCE WORK FOR PULL UPS

3

8+8

2

TRAINING BLOCK 3: WEEK 12/DAY 4 - LOWER 2 EXERCISE SETS REPS RIR HANDSTAND ATTEMPTS FREE STAND

DEADLIFTS CONVENTIONAL / SUMO

LEG PRESS WIDE STAND

GOOD MORNINGS BARBELL

ABDUKTION SEATED / STANDING

TOES TO BAR AS LESS KIPPING AS POSSIBLR

LATERAL CRUNCH STANDING WITH DB

Notes

Notes

10

1

4

5

3

FIT WEIGHT TO RIR

3

8

2

WIDE STANCE AGAIN TO HIT THE LEG DIFFERENT THEN ON LOWER 1 BASICALLY A STANDING BACK EXTENSION. KEEP YOUR SPINE NEUTRAL AND FOCUS ON HAMSTRINGS

3

6

2

3

15

2

3

6

2

3

10

2

33

DUMBBELL IN ONE HAND THEN BEND OVER TO ONE SIDE AND REPEAT

ROAD TO WEIGHTED

WEEK 13

TRAINING BLOCK 3: WEEK 13/DAY 1 - UPPER 1 EXERCISE SETS REPS RIR PULL UPS WEIGHTED

PULL UPS BODYWEIGHT / WEIGHTED

DIPS WEIGHTED

DIPS BODYWEIGHT / WEIGHTED

FRONT LEVER HOLD FREE HOLD, TUCKED

PUSH UPS / BENCH HORIZONTAL PUSH EXERCISE

FACEPULLS CABLE, RINGS

1

3

3

ADJUST WEIGHT TO RIR

3

7

1

LIGHTER BACKOFF SETS

1

3

3

ADJUST WEIGHT TO RIR

3

7

1

LIGHTER BACKOFF SETS

5

5s

2s

ADJUST YOUR LEVER TO BE ABLE TO HOLD THE FL FOR ABOUT 7S (5S + 2S IN RESERVE)

3

10

2

CHEST VOLUME WORK

3

12

2

EXTERNAL ROTATION WORK. KEEPS THE SHOULDER HEALTHY

TRAINING BLOCK 3: WEEK 13/DAY 2 - LOWER 1 EXERCISE SETS REPS RIR HANDSTAND ATTEMPTS FREE STAND

TEMPO SQUATS 020 TEMPO

SQUATS BACKOFF BACKSQUAT

LUNGES DB, BARBELL...

CALVES SEATED / STANDING

JACKKNIFES SLOW ECCENTRIC

Notes

Notes

10

1

3

3

2

2S PAUSE IN THE DEEPEST POSITION

2

8

2

REGULAR SQUAT, BACKOFF SETS

3

8

2

UNILATERAL LEG WORK

3

15

1

3

8

2

34

FIRST TIME TRYING TO HOLD THE HS TOTALLY FREE

TRY TO DO THE ECCENTRIC AS SLOW AS POSSIBLE

ROAD TO WEIGHTED

WEEK 13

TRAINING BLOCK 3: WEEK 13/DAY 3 - UPPER 2 EXERCISE SETS REPS RIR TEMPO DIPS 020 TEMPO

HIGH PULL UPS GOAL: CHEST OVER BAR

CHIN UPS BW / WEIGHTED

HSPU PROGRESSION FIT PRORESSION TO RIR

OHP BACKOFF

LAT PULLS MACHINE

BICEPS TRICEPS ISO SUPERSET

4

4-5

2

TO BUILD UP STRENGTH IN BOTTOM POSITION

4

2

2-3

MUSCLE UP PREPARATION

2

6

2

RETRACTION!

1

3

2

ELEVATED PIKE PUSH UPS WITH A DEFICIT, WALL ASSISTED HSPU, HSPU NEGATIVES ARE POSSIBLE

3

5

2

REGULAR OHP TO SUPPORT OVERHEAD STRENGTH

3

8

2

ASSISTANCE WORK FOR PULL UPS

3

8+8

2

TRAINING BLOCK 3: WEEK 13/DAY 4 - LOWER 2 EXERCISE SETS REPS RIR HANDSTAND ATTEMPTS FREE STAND

DEADLIFTS CONVENTIONAL / SUMO

LEG PRESS WIDE STAND

GOOD MORNINGS BARBELL

ABDUKTION SEATED / STANDING

TOES TO BAR AS LESS KIPPING AS POSSIBLR

LATERAL CRUNCH STANDING WITH DB

Notes

Notes

10

1

4

5

2

FIT WEIGHT TO RIR

3

8

2

WIDE STANCE AGAIN TO HIT THE LEG DIFFERENT THEN ON LOWER 1 BASICALLY A STANDING BACK EXTENSION. KEEP YOUR SPINE NEUTRAL AND FOCUS ON HAMSTRINGS

3

6

2

3

15

2

3

6

2

3

10

2

35

DUMBBELL IN ONE HAND THEN BEND OVER TO ONE SIDE AND REPEAT

ROAD TO WEIGHTED

WEEK 14

TRAINING BLOCK 3: WEEK 14/DAY 1 - UPPER 1 EXERCISE SETS REPS RIR PULL UPS WEIGHTED

PULL UPS BODYWEIGHT / WEIGHTED

DIPS WEIGHTED

DIPS BODYWEIGHT / WEIGHTED

FRONT LEVER HOLD FREE HOLD, TUCKED

PUSH UPS / BENCH HORIZONTAL PUSH EXERCISE

FACEPULLS CABLE, RINGS

1

3

3

ADJUST WEIGHT TO RIR

3

max

0

LIGHTER BACKOFF SETS

1

3

3

ADJUST WEIGHT TO RIR

3

max

0

LIGHTER BACKOFF SETS

5

5s

2s

ADJUST YOUR LEVER TO BE ABLE TO HOLD THE FL FOR ABOUT 7S (5S + 2S IN RESERVE)

3

10

2

CHEST VOLUME WORK

3

12

2

EXTERNAL ROTATION WORK. KEEPS THE SHOULDER HEALTHY

TRAINING BLOCK 3: WEEK 14/DAY 2 - LOWER 1 EXERCISE SETS REPS RIR HANDSTAND ATTEMPTS FREE STAND

TEMPO SQUATS 020 TEMPO

SQUATS BACKOFF BACKSQUAT

LUNGES DB, BARBELL...

CALVES SEATED / STANDING

JACKKNIFES SLOW ECCENTRIC

Notes

Notes

10

1

3

3

1

2S PAUSE IN THE DEEPEST POSITION

2

8

2

REGULAR SQUAT, BACKOFF SETS

3

8

2

UNILATERAL LEG WORK

3

15

1

3

8

2

36

FIRST TIME TRYING TO HOLD THE HS TOTALLY FREE

TRY TO DO THE ECCENTRIC AS SLOW AS POSSIBLE

ROAD TO WEIGHTED

WEEK 14

TRAINING BLOCK 3: WEEK 14/DAY 3 - UPPER 2 EXERCISE SETS REPS RIR TEMPO DIPS 020 TEMPO

HIGH PULL UPS GOAL: CHEST OVER BAR

CHIN UPS BW / WEIGHTED

HSPU PROGRESSION FIT PRORESSION TO RIR

OHP BACKOFF

LAT PULLS MACHINE

BICEPS TRICEPS ISO SUPERSET

4

5

1

TO BUILD UP STRENGTH IN BOTTOM POSITION

5

2

2-3

MUSCLE UP PREPARATION

2

6

1

RETRACTION!

1

3

1

ELEVATED PIKE PUSH UPS WITH A DEFICIT, WALL ASSISTED HSPU, HSPU NEGATIVES ARE POSSIBLE

3

5

2

REGULAR OHP TO SUPPORT OVERHEAD STRENGTH

3

8

2

ASSISTANCE WORK FOR PULL UPS

3

8+8

2

TRAINING BLOCK 3: WEEK 14/DAY 4 - LOWER 2 EXERCISE SETS REPS RIR HANDSTAND ATTEMPTS FREE STAND

DEADLIFTS CONVENTIONAL / SUMO

LEG PRESS WIDE STAND

GOOD MORNINGS BARBELL

ABDUKTION SEATED / STANDING

TOES TO BAR AS LESS KIPPING AS POSSIBLR

LATERAL CRUNCH STANDING WITH DB

Notes

Notes

10

1

4

5

1

FIT WEIGHT TO RIR

3

8

1

WIDE STANCE AGAIN TO HIT THE LEG DIFFERENT THEN ON LOWER 1 BASICALLY A STANDING BACK EXTENSION. KEEP YOUR SPINE NEUTRAL AND FOCUS ON HAMSTRINGS

3

6

2

3

15

2

3

6

2

3

10

2

37

DUMBBELL IN ONE HAND THEN BEND OVER TO ONE SIDE AND REPEAT

ROAD TO WEIGHTED YOU’RE DONE! YOU FINISHED THE PROGRAM SUCCESSFULLY! WHAT’S NEXT? HOW SHOULD YOU CONTINUE? CHECK OUT THE PROGRAMS FOR MORE ADVANCED ATHLETES THAT WILL GET YOU ON YOUR NEXT STRENGTH LEVEL.

SKILL FOCUSED TRAINING?

1RM FOCUSED TRAINING

WWW.KINGOFWEIGHTED.COM

38