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Repeat Until Strong.

Today's practice

- goblet squats, light - 5x36 kg, 5x40, 5x40 kg

- one-arm swings, light - 10x36 kg, 10x40 kg, 10x40 kg, 10x40 kg, 10x36 kg, OTM, always left, rest; right, rest. 10 sets/100 swings total (sum of left and right)

- get-ups, medium - 1x36 kg, 1x40 kg, 1x40 kg, 1x40 kg, 1x36 kg, always left+ right, rest, 10 sets/10 get-ups total (sum of left and right)
 
Today's practice

- goblet squats, heavy - 5x44 kg, 5x48, 5x48 kg

- one-arm swings, heavy - 10x44 kg, 10x48 kg, 10x48 kg, 10x48 kg, 10x44 kg, OTM, always left, rest; right, rest. 10 sets/100 swings total (sum of left and right)

- get-ups, heavy - 1x40 kg, 1x44 kg, 1x44 kg, 1x44 kg, 1x40 kg, always left+ right, rest, 10 sets/10 get-ups total (sum of left and right)
 
Weakend: Built Strong with Fabio Zonin, Master SFG and StrongFirst CEO. Great stuff, I learned so much.

Today's practice: From Solid to Sinister - Δ 20 Tactical Periodization

- goblet squats, light - 5x40 kg, 5x32, 5x40 kg

- 2-2 (low-low) one-arm swings - 10x40 kg, 10x32 kg, 10x40 kg, 10x40 kg, OTM, always left, rest; right, rest. 80 swings total (sum of left and right)

- 2-3 (low-medium) get-ups - 1x40 kg, 1x32 kg, 1x40 kg, 1x40 kg, always left+ right, rest, 8 get-ups total (sum of left and right).

“The key to getting stronger is to train at lower average relatively intensity (around 70% of your 1RM), higher volume, higher frequency and high variability”, explained Fabio Zonin, Master SFG and StrongFirst CEO, at a “Built Strong” course.

I have put the principles from my previous 2 cycles together, adjusted them a bit, and will test it how it works. Waving the volume & intensity according the Plan Strong principles (weight, session, day... ) and using the tactical periodization, let's see how it works. I am sure it will. The test program takes in account all above that Fabio has mentioned. There are 16 combos of volume/intensity (very low - 1, low - 2, medium - 3, heavy - 4), all possible variations. Excited!
 
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Pavel Macek said:
Weakend: Built Strong with Fabio Zonin, Master SFG and StrongFirst CEO. Great stuff, I learned so much.

Today's practice: From Solid to Sinister - Δ 20 Tactical Periodization

- goblet squats, light - 5x40 kg, 5x32, 5x40 kg

- #6 (light-light) one-arm swings - 10x40 kg, 10x32 kg, 10x40 kg, 10x40 kg, OTM, always left, rest; right, rest. 80 swings total (sum of left and right)

- #7 (light-medium) get-ups - 1x40 kg, 1x32 kg, 1x40 kg, 1x40 kg, always left+ right, rest, 8 get-ups total (sum of left and right).

“The key to getting stronger is to train at lower average relatively intensity (around 70% of your 1RM), higher volume, higher frequency and high variability”, explained Fabio Zonin, Master SFG and StrongFirst CEO, at a “Built Strong” course.

I have put the principles from my previous 2 cycles together, adjusted them a bit, and will test it how it works. Waving the volume & intensity according the Plan Strong principles (weight, session, day... ) and using the tactical periodization, let's see how it works. I am sure it will. The test program takes in account all above that Fabio has mentioned. There are 16 combos of volume/intensity (very light, light, medium, heavy), all possible variations - number after # mean which combo it is. Excited!
Click to expand...

I hope it really was weekend rather than weakend! (y)
 
@Mirek that's true! But - honestly, any time I learn from Fabio, I feel like a total beginner. I have pages and pages of notes, well, he is the Master for a reason. Hence, if Pavel, Brett, Fabio, or any other esteemed and experienced members of our leadership teach a workshop, it is a must attend. I am (again) deeply impressed.
 
Mirek said:
OK. I just thought that word "weak" in any form is highly inappropriate when two SF leaders are meeting hahaha
Click to expand...

...and actually there were 4 of us: Fabio, Dariusz & Andzelika (Polish Team Leaders), and me. Good team!
 
Pavel Macek said:
“The key to getting stronger is to train at lower average relatively intensity (around 70% of your 1RM), higher volume, higher frequency and high variability”, explained Fabio Zonin, Master SFG and StrongFirst CEO, at a “Built Strong” course.
Click to expand...

What exactly is the average, aiming at 70%, calculated from? Is it a daily average, weekly average, monthly average, cyclic average? Does one count only the so called work sets or also the warm-ups and possible back off sets?
 
@Antti monthly average relative intensity, work sets. Plan Strong goes in great detail into this (sincerely recommended, what ag great stuff) - mine test program is halfway between regular S&S' step cycle and Plan Strong.
 
d-day.jpg

Soldiers, Sailors and Airmen of the Allied Expeditionary Force: You are about to embark upon the Great Crusade, toward which we have striven these many months. The eyes of the world are upon you. The hope and prayers of liberty-loving people everywhere march with you.

Your task will not be an easy one. Your enemy is well trained, well equipped and battle-hardened. He will fight savagely.

But this is the year 1944! The tide has turned! The free men of the world are marching together to victory!

I have full confidence in your courage, devotion to duty and skill in battle. We will accept nothing less than full victory!
Good luck! And let us all beseech the blessing of Almighty God upon this great and noble undertaking.​

—Gen. Dwight D. Eisenhower, Supreme Allied Commander, 6 June 1944.​
 
Today's practice: From Solid to Sinister - Δ 20 Tactical Periodization

- goblet squats - 5x48 kg, 5x40, 5x48 kg

- 4-4 (high-high) one-arm swings - 10x48 kg, 10x40 kg, 10x48 kg, 10x40, 10x48 kg, 10x40 kg OTM, always left, rest; right, rest. 120 swings total (sum of left and right)

- 1-1 (very low-very low) get-ups - 1x24 kg, 1x32 kg, 1x24 kg, always left+ right, rest, 6 get-ups total (sum of left and right).
 
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Today's practice: From Solid to Sinister - Δ 20 Tactical Periodization

- goblet squats - 5x44 kg, 5x36, 5x44 kg

- 3-3 (medium-medium) one-arm swings - 10x36 kg, 10x44 kg, 10x36 kg, 10x44, 10x44 kg, OTM, always left, rest; right, rest. 100 swings total (sum of left and right)

- 4-3 (high-medium) get-ups - 1x32 kg, 1x40 kg, 1x32 kg, 1x40 kg, 1x32 kg, 1x40 kg, always left+ right, rest, 12 get-ups total (sum of left and right).
 
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Today's practice: From Solid to Sinister - Δ 20 Tactical Periodization

- goblet squats - 5x36 kg, 5x28, 5x36 kg

- 1-1 (very low-very low) one-arm swings - 10x36 kg, 10x28 kg, 10x36 kg, OTM, always left, rest; right, rest. 60 swings total (sum of left and right)

- 2-1 (low-very low) get-ups - 1x24 kg, 1x32 kg, 1x24 kg, 1x32 kg, always left+ right, rest, 8 get-ups total (sum of left and right).
 
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Today's practice: From Solid to Sinister - Δ 20 Tactical Periodization

- goblet squats - 5x44 kg, 5x36, 5x44 kg

- 2-3 (low-medium) one-arm swings - 10x44 kg, 10x36 kg, 10x44kg, 10x44 kg, OTM ,always left, rest; right, rest. 80 swings total (sum of left and right)

- 4-3 (high-medium) get-ups - 1x32 kg, 1x40 kg, 1x32 kg, 1x40 kg, 1x32 kg, 1x40 kg, always left+ right, rest, 12 get-ups total (sum of left and right).
 
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