Lately, I’ve been getting this question a couple times per week, “Tyler, how do I get stronger?” Or, “What program should I follow?” Well folks, you’re in good hands. In this post I’ll cover the fundamentals of any good strength and conditioning program. CrossFit will make you stronger, however it’s a general fitness program and strength is not always the focus. To get strong, you have to lift weights outside of the normal CrossFit class setting. Disclaimer: Getting strong, and I mean really strong, requires a serious focus and dedication. It won’t happen overnight, or in a few weeks, it requires a long-term commitment.
First of all, throw out any program you picked up in a health magazine while standing in line at the grocery store. I wasted years messing around with dumb bell curls and upright rows. It doesn’t work. Somewhere in the 80's the fitness gurus got away from getting strong and decided that looking like a Calvin Klein model was more important. We lost sight of the basics. Squat, Deadlift, Press, Bench Press, Olympic Lifts, and pull ups are the key elements of any strength program. If you aren’t doing these, you’re doing it wrong. Find your 5 rep max for squat, bench, press, and deadlift. These lift are the meat and potatoes and should always be done first in a workout before anything else.
Now the program: Squat twice a week 3 or 4 days apart. Start at 70% of your 5RM for 3 sets of 5. Focus on bar speed and technique, now is the time to build great form. The weight will get heavy fast because you’ll add 5 lbs. every workout. On the same day do a 3x5 set of strict press at 70%. Add 2.5 lbs every week. The day after your first squat session; deadlift a single set of 5 at 70% of your 5RM. Add 10 lbs every workout. I’d recommend a rest day after deadlifting, they take longer to recover from. After your second squat session bench press 3x5 at 70%, add 2.5 lbs every workout. The next day work up to 5 sets of 3 heavy cleans. Try to set a new 3RM every week. On deadlift and clean days do 3x max rep pull-ups.
This is called linear progression. I did not invent this program. Someone a hell of a lot smarter than me did, and it’s worked for people of all shapes and sizes for years.
When progress stalls, which it inevitably will, come see me. If you have any questions about this or anything else shoot me an email. Also, if there are any topics you’d like to see covered in one of my posts, I’d love to hear your ideas, and have a new research project. email@example.com
AMRAP 15 Minutes:
5 Manmakers (45/25)
Posted by Tyler.