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Highwayman

Focus: Balanced Work Capacity and Strength 

Cycle Overview:

This 8-week cycle is the second cycle in a 16 week block, the first being ‘Man in Black’. If you haven’t completed Man in Black, I highly recommend completing that first to gain the benefits of the deadlift progression.  This is a balanced cycle, meaning we will train equal parts Strength and Work Capacity with the near-constant Trunk Strength accessory work.  Wednesday is programmed as a rest day due to the intensive nature of the strength days on Tuesday and Friday. You can use it as a catch up day, work on some light-to-moderate aerobic work, or include some additional accessory work of you choosing. 

The strength progression builds upon our work in Man in Black and begins to dive into a maximal strength progression. Tuesday is our meat and potatoes day - we’ll work up to a heavy single rep with assigned percentages of your 1-Rep Max, gradually increasing the load over the next four weeks. Friday focus’ on technique and moving the barbell out of the bottom position with technique and posture. We’ll balance the deadlift work with upper body push and pulling movements, working up to hard but doable loads. 

Midway through this cycle, we’ll conclude our maximal strength deadlift progression and begin to convert that raw strength into power via Power Cleans and explosive Back Squats.

The work capacity assessment is barn burner which focus’s on the lactic energy system.  You’ll assess at the beginning and the end of the cycle. The other work capacity efforts will focus on developing the traits of the demand of those movements. This is a tough assessment - shake those legs outs between rounds and push through.

As always, we’ll grind through Trunk Strength circuits following the Work Capacity efforts. These are great accessory movements to develop your pulling strength throughout the strength progression. Don’t skip them!

Weekly Break Down:

  • Mon: Work Capacity + Trunk Strength

  • Tues: Strength

  • Wed: Rest

  • Thurs: Work Capacity + Trunk Strength

  • Fri: Strength

CLICK BELOW FOR PROGRAMMING

HIGHWAYMAN - WEEK 1

HIGHWAYMAN - WEEK 2

HIGHWAYMAN - WEEK 3


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Man in Black

Focus: Balanced Work Capacity and Strength 

Cycle Overview:

This 8-week cycle is a bit of a departure from our normal programming style. It’s the first ‘balanced cycle’ where we will train equal parts strength and work capacity, instead of a focus on one performance attribute while maintaining the other. Also, we’re only going to train 4x/week during this cycle. Wednesday is programmed as a rest day due to the intensive nature of the strength days on Tuesday and Friday. 

The strength progression includes some classic hypertrophy work, focused on the posterior chain via the deadlift. The progression has two 4-week blocks in this cycle, and will continue with a final 4-week block in the cycle which will follow Man in Black.

The first block of the progression starts with 5x15 rep scheme on Tuesday’s and Friday’s, building load incrementally. The second block lowers the rep scheme to 5x10, but increases the load. 

The loading is percentage based - you’ll see an assigned percentage for each lift. This percentage should be based on your last 1 Rep Max, or a approximation of your 1RM. Use the first week to play around with the loading. We rarely use strength rep schemes this high, so the end-state is to use a weight that challenging, but still able to complete all rounds and reps with perfect form. 

We’ll use a similar rep scheme for our upper body work with varying exercises to continue to develop our upper body pushing and pulling strength. 

The work capacity assessment is based on the Devil Press and Touch Jump Touch’s. You’ll assess at the beginning and the end of the cycle. The other work capacity efforts will focus on developing the traits of the demand of those movements. This is a tough assessment - we assigned a 15lbs dumbbells for females and 25lbs dumbbells for men, but scale the weight according to your capabilities. 

As always, we’ll grind through Trunk Strength circuits following the Work Capacity efforts. These are great accessory movements to develop your pulling strength throughout the strength progression. Don’t skip them!


Weekly Break Down:

  • Mon: Work Capacity + Trunk Strength

  • Tues: Strength

  • Wed: Rest

  • Thurs: Work Capacity + Trunk Strength

  • Fri: Strength

Quick FAQ’s

  • All exercises are linked to demo videos. Click and watch if you’re unfamiliar.

  • Equipment: This is a gym plan. You’ll need access to a squat racks, bumper plates, barbells, kettlebells, dumbbells, etc.

CLICK LINKS BELOW FOR PROGRAMMING!

MAN IN BLACK - WEEK 1

MAN IN BLACK - WEEK 2

MAN IN BLACK - WEEK 3

MAN IN BLACK - WEEK 4

man in black - week 5

man in black = week 6

MAN IN BLACK - WEEK 7

MAN IN BLACK - WEEK 8