Two-Lift Programs, a Conversation Starter

Discussion in 'Other' started by Steve Freides, Jan 17, 2018.

  1. Harald Motz

    Harald Motz Strong, Powerful Member of the Forum Certified Instructor

    I always like to gravitate towards simple and sinister. I did weeks and months of zercher lifting and handstandpushups (freestanding and/or between chairs).

    I am almost two years into heavy A+A one arm snatches. It is a liftthat has it all to me. Essentially I lift a weight up from the ground and bring it overhead. A few standing ab wheel rollouts afterwards and for arguments sake I could reason to counterpart the posterior back work with anterior ab work. I don't believe in wanting to address everything. Doing essentials and I do many things right.
  2. Jak Nieuwenhuis

    Jak Nieuwenhuis Strong Member of the Forum

    I'd be interested to see what happened if someone trained

    only TGU + crush gripper work

    for about a month

    great thread
  3. Shahaf Levin

    Shahaf Levin Strong Member of the Forum

    I would expect them to get stronger...
    Sauli likes this.
  4. WhatWouldHulkDo

    WhatWouldHulkDo Helping Make Others Stronger

    It seems to me like two-lift programs usually neglect the pull up, which is something I personally think differentiates between being in pretty good shape, and really being ready for anything. For me, needs to be 3 movements; heavy posterior chain, a press, and a row/pull up. I've seen some folks say snatches have carryover, not sure I've gotten it. Maybe @Bro Mo 's C&J + rope climb idea would get there.

    But, maybe this is all just because I was personally confounded by pull ups until my 30s. Lighter folks that could do them in elementary school might care less.
    Kozushi, Chrisdavisjr and ShawnM like this.
  5. LukeV

    LukeV Triple-Digit Post Count

    I'm a huge fan of abbreviated style training and have undertaken many two lift programs, usually deadlift plus a press variant. I would recommend adding a loaded carry at moderate weight for warm up. With a proper diet and a bit of cardio that's all you need to walk around looking pretty awesome.

    I have got great results for strength on such programs provided frequency is high (3 workouts per week as a minimum, better 5+).

    For hypertrophy reasonable results are also possible (although many people seem surprised to hear it) but I would add an exercise so it looks something like squat/deads + pulling + pushing with a loaded carry for warm up. 5 workouts over two weeks has been the sweet spot for me on full body abbreviated workouts.
  6. Steve Freides

    Steve Freides Director of Community Engagement and Forum Admin Staff Member Senior Instructor

    I think was was in a lost post, but I did PTTP w/ pullups added and it worked very well for me. Press, PU, DL.

    Kozushi and Oscar like this.
  7. Sauli

    Sauli Strong, Powerful Member of the Forum

    Clean&press and squat
    Swings and presses
    Presses and pullups/rows
    Bench and deadlift
    Deadlift and press
    Swings and get ups
    Swings and squats
    Clean and Jerk
    Swing and jerk
    Bicep curls and tricep extension :D

    These work well together and are pretty balanced.
    I think balance is overrated, but program can be easily also poor If we use only 2 movements.
    I personally never do more than three exercises these days. Minimalism works!
  8. Bro Mo

    Bro Mo Strong Member of the Forum

    Lately for me, minimalism has only been great in spurts. I find a lot of variety in movement planes and types of muscle contraction to be beneficial for preventing injury from untrained activities.
  9. Sauli

    Sauli Strong, Powerful Member of the Forum

    This is also true! But I think intensity plays also huge role. Too heavy, too soon, too much: injury :)
    Ryan T likes this.
  10. Maine-ah KB

    Maine-ah KB Strong Member of the Forum

    bent press+TGU are two excellent movements that work well together.
  11. North Coast Miller

    North Coast Miller Strong, Powerful Member of the Forum

    And this has become increasingly apparent as I've gotten older.
    Ryan T and Antti like this.
  12. masa

    masa Strong, Powerful, Explosively Athletic Member of the Forum

    20 rep squats and pullover as a circuit. Add GOMAD and you're golden.
    Antti likes this.
  13. Shahaf Levin

    Shahaf Levin Strong Member of the Forum

    I read this as TGU and swing... It can also be read as Bent press and swing/snatch... ;)
    Stuart Elliott and Michael Scott like this.
  14. Steve Freides

    Steve Freides Director of Community Engagement and Forum Admin Staff Member Senior Instructor

    I agree but to a point. One should move in a variety of ways, but not all of them need to be loaded.

    Kozushi likes this.
  15. apa

    apa Triple-Digit Post Count

    I always enjoyed supersetting pushups and pullups back in the days. Now I enjoy a big 'pull' eg. swings and an overhead press.
  16. mprevost

    mprevost Helping Make Others Stronger

    This approach can be really effective. You really load a couple of exercises, maybe 3, but do a wide variety of movements light or unloaded. Perhaps deadlift, one arm press, and pull ups loaded but include some hindu pushups, bodyweight squats, yoga poses, a bit of sprinting, some flexibility work, balance work (like slack line), lots of walking, some practice with breakfalls and rolls, swimming.....
  17. LoriLifts

    LoriLifts Strong, Powerful, Explosively Athletic Member of the Forum

    I like these combos..
    DL + swings
    PUs + pistols
  18. Steve Freides

    Steve Freides Director of Community Engagement and Forum Admin Staff Member Senior Instructor

    For me, DL + swings is too much of the same thing.

    Kozushi likes this.
  19. Kiacek

    Kiacek Triple-Digit Post Count

    I'm planning on doing my next cycle with weighted Pullups and Split Squats.
    My current cycle is Swings and Ab Wheel.
    Steve Freides likes this.
  20. Partha

    Partha Double-Digit Post Count

    Steve, thank you for this thread, it was wonderful to read the responses. My current pick is Bent Press and SH Swing.

    1. Factoring in injury (tactical lunge hurts - full TGU is out)
    2. Goals and what we enjoy (strength, mobility, cardio)
    3. Set-up (kettlebell only, for others it would vary)

    I agree on being all-round in life, keeping time for swimming or badminton/golf with family or friends matter.
    Steve Freides likes this.

Share This Page