Build Basic Strength

Description

This is a 9-week strength and conditioning program, loosely based on the Westside Congugate System, that aims to offer maximal strength gains while incorporating high-intensity and/or endurance workout days, without the risk of over-training.

Time Commitment

45-60 minutes a day
2 days a week
9 weeks

Details

In this program, 1 upper body strength day and 1 lower body strength day should be done no sooner than 72-hours apart, each week. This is specially designed to be incorporated with regular CrossFit-style metcons (metabolic conditioning or high-intensity styled workouts) and lower-intensity training. To use this template, up to 3 metcons and/or lower intensity training days can be added each week (perhaps one in-between strength days) along with 1 active recovery day. No low rep, heavy weight strength training other than that designed here should be done with this program. Skill work may be done on additional training days instead.

Equipment

For this program, access to a full gym is required. This programming requires a barbell and squat rack with a large variety of weighted plates, dumbbells and bands of varying sizes/resistances. A pull-up bar is also needed.