Introducing a new and improved version of Personal Weight Training!
Who is this program for?
This is an advanced weight training program with a specific focus on strength, rather than athletic development. Perfect for any student who has already undergone a full education of both movement and strength training, and wishes to continue pursuing strength and hypertrophy. Students should have relevant maxes entered in PLT4M for the Squat, Bench, and Deadlift, in order to access personalized loading prescriptions.
The most notable updates found in this program are:
- Improved strength cycles
- New instructional videos and guided warm-ups
- New session “cash-outs” in the form of Core Coashouts, Arm-Farm, and Finishers
Continue reading for a full description of the new Personal Weight Training program!
[new] Personal Weight Training
This program is aimed at improving total body strength and strength endurance, all built into a 3-Day/week lifting schedule.
Over the course of 24 total sessions, we will complete one major strength cycle, with pre- and post-assessment of all the relevant training markers listed below.
In each of these 24 sessions, the major emphasis will be on the development of raw strength through both a compound Barbell movement (one of the 3 Powerlifts), and a supersetted accessory strength movement (Pull-Ups, DB OH Pressing, Single Leg Squatting, Etc). Secondly, we will combine two accessory movements into a superset designed to specifically engender hypertrophy and/or muscular endurance. Lastly, we will cap each workout with one of 3 distinct "Finisher" elements: a "Core Cash-Out," some "Arm Farm," or a short "Pillar" workout.
- 24 Total Training Sessions:
- 8 Weeks | 3 Sessions Scheduled Per Week
- Each Workout is designed to take approximately 40-45 minutes
Each training session contains a brief guided warm up, max strength development (powerlifts), supplemental strength work, hypertrophy training, and some sort of "Finisher" element, be it core work, arm work, or a bodyweight metcon "Pillar" workout.
Grades 9 – 12 – Students who already have a complete fundamental fitness education, including barbell movement and baseline max assessment, and wish to continue the pursuit of Strength and Hypertrophy.
Intro to Fitness 1 & 2
Intro to Strength Training 1 & 2
Suggested only for students who have had a full education of both movement and strength training. Athletes should already have recent, relevant working “maxes” of Squat, Bench, and Deadlift, and should not be completely “un-trained” (no workouts in previous 2+ months).
- PVC Pipe
- Barbells, Bumper Plates & Rack
- Dumbbells & Benches
- Pull-Up Bar/TRX/Rings
- Jump Ropes
Nice to Have:
- Foam Roller/ Lax Ball
- Cardio Machines
- Continual Tracking and 1RM Re-Assessment of…
- Squat Working Max
- Press Working Max
- Deadlift Working Max
Accessory Strength/Strength Endurance
- Pull Up (Strength)
- Push/Squat (Strength Capacity)
- Plank Hold ((Stability/Stamina)