zacktelander
patreon
General Strength Program
🕑 Added 2021-06-08 00:38:13 +0000 UTCThis program is for the lurkers who support me on youtube. I wanted to create a program to get you in the gym and get stronger no matter what your endeavor. I know you guys are out there and I wanted to make something for you. There are some very simple variants of the olympic lifts on this program. You will be able to accomplish these on your own relatively quickly.
Important Video Links:
Easy Power Snatch Progression https://www.youtube.com/watch?v=13r6_OYwEdk&t=136s
Easy Power Clean Progression https://www.youtube.com/watch?v=EE90QPRi7ZU&t=81s
Squat mobility https://www.youtube.com/watch?v=ZFCDMXtKAhA&t=113s
RPE is used at certain points throughout this program instead of %. I will simplify it to this:
RPE 10 is the heaviest possible lift at that given time. Bar speed is low. If you added an ounce to the bar you would miss
RPE 9 is a max effort lift for the day. Not to be mistaken with a 10 however a 9 RPE is something that you shouldn't try to hit. The bar speed is low however your not questioning whether the lift will be made
RPE 8 is very heavy training. Bar Speed is moderate and there may be some sticking points. This RPE has a high recovery cost.
RPE 7 is the sweet spot usually. This is heavy training but the bar speed is smooth and moderate to moderate-fast. There is minimal grind and no doubt that you will crush these sets.
RPE 6 is not heavy training. Bar speed is fast.
IMPORTANT NOTE: You do not have to follow this program exactly how it is written. You will likely need to make changes based on equipment availability and you will likely select the wrong load. USE YOUR INTUITION ON A REPLACEMENT EXERCISE. You should try to make every rep during this entire cycle. You should try your best to change load depending on your ability to lift properly and hit the rest times written. Train Hard!
-ZT
Comments
you got that 2nd phase coming
This is one of my favorite programs I’ve ever done. I love it. Unfortunately tore my bicep at the start of week 4 (pretty minor, only out for a few weeks hopefully), so I wasn’t able to finish. Can’t wait to run it back when I’m all healed up.
