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Authors: Jim Wendler
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circles with each leg.
Mountain Climbers – The key to mountain climbers is to bring your legs up as far
as you can – really stretch the hip flexors. Don’t be concerned with how fast you
do these, but rather how LONG you can do these. Strive for a big stride. I like to
hold each position for a second or two. Perform 10 reps per leg.
Groiners – Fall into a deep squat position. Put your hands on the ground and kick
both legs in back of you, assuming a push-up position. Now jump your legs back
into a squat position. This is one rep. Do 10 reps and hold the last
position and push your knees out with your elbows.
Hip Flexor Stretch – Perform a hip flexor stretch on each side for 3 sets of 10
seconds.
Static Stretching
Static stretching has gotten a bad rap these last few years. Some people think it
makes you slower or less explosive. All I know is that I feel better after I stretch,
and consistent stretching has made a huge difference from how I felt before. When
combined with
mobility work, it seems to provide the best of both worlds. For static stretching, I
61
recommend getting any basic Yoga DVD and following along. If possible, attend a Yoga
class one or two days a week.
Lifting
Training is divided into 2 phases: Hypertrophy and Strength, with each phase
lasting 6 weeks. Essentially, you can run these phases indefinitely, as long as
you understand the principles of each phase. Too many people just go to the
weight room and lift with no end goal in mind – their lifting just exists in the
Here and Now. With the plan below, you can seamlessly move from one
phase to the next and keep making progress.
Also, by switching from phase to phase, it can offer the lifter plenty of time and
experimentation to prevent becoming stale. You want to add in a new exercise for
high volume work? Great! Use it during the Hypertrophy Phase. You want to add
in rack pulls to strengthen your deadlift? Perfect to add into the Strength Phase.
You want to add in some insane bodybuilder-style drop sets? Try it during the
Hypertrophy phase. All you have to do is add it in the appropriate phase and
keep the main principles of the program constant.
The end goal of this training is simple: get stronger in the press, bench press, squat
and deadlift. Yes, I want people to feel better and healthier than they did when they
started this program, which is why we are combining the lifting with a great emphasis
on mobility/flexibility and conditioning work. But in the end, this programming is
designed to make you stronger.
Hypertrophy Phase
Week One
Monday
Thursday
Squat – 5/3/1 sets and reps
Bench Press – 5/3/1 sets and reps
Safety Squat Bar (or variation) - 5 sets Press (or variation) – 5 sets of 10
of
St r10
aig
ht Leg Deadlift/Good Morning (or
Lat Work – 5 sets of 10
variation) - 5 sets of 10
62
Week Two
Monday
Thursday
Deadlift – 5/3/1 sets and reps
Press – 5/3/1 sets and reps
Safety Squat Bar (or variation) – 5 sets of Bench Press (or variation) – 5 sets of 10
10
Str
aight Leg Deadlift/Good Morning (or
Lat Work – 5 sets of 10
variation) - 5 sets of 10
Notes for Hypertrophy Phase
Breaking this template down even further is this simple: On lower body day, follow up
your
main work with a big leg movement and a big “deadlift-like” movement. On upper
body day, follow up the main pressing movement, (whether it be the press or the
bench press) with the OPPOSITE movement. For example, after you bench press,
you will use the press for the volume work.
After the main work is done, you are free to do anything you desire. This can
include any additional work for injury prevention or any work that is simply
cosmetic. This could include curls, neck work, rotator cuff, upper back, abdominal,
etc. This is up to you and is not programmed as it is simply GPP work for the
competitive
Mountain Climbers – The key to mountain climbers is to bring your legs up as far
as you can – really stretch the hip flexors. Don’t be concerned with how fast you
do these, but rather how LONG you can do these. Strive for a big stride. I like to
hold each position for a second or two. Perform 10 reps per leg.
Groiners – Fall into a deep squat position. Put your hands on the ground and kick
both legs in back of you, assuming a push-up position. Now jump your legs back
into a squat position. This is one rep. Do 10 reps and hold the last
position and push your knees out with your elbows.
Hip Flexor Stretch – Perform a hip flexor stretch on each side for 3 sets of 10
seconds.
Static Stretching
Static stretching has gotten a bad rap these last few years. Some people think it
makes you slower or less explosive. All I know is that I feel better after I stretch,
and consistent stretching has made a huge difference from how I felt before. When
combined with
mobility work, it seems to provide the best of both worlds. For static stretching, I
61
recommend getting any basic Yoga DVD and following along. If possible, attend a Yoga
class one or two days a week.
Lifting
Training is divided into 2 phases: Hypertrophy and Strength, with each phase
lasting 6 weeks. Essentially, you can run these phases indefinitely, as long as
you understand the principles of each phase. Too many people just go to the
weight room and lift with no end goal in mind – their lifting just exists in the
Here and Now. With the plan below, you can seamlessly move from one
phase to the next and keep making progress.
Also, by switching from phase to phase, it can offer the lifter plenty of time and
experimentation to prevent becoming stale. You want to add in a new exercise for
high volume work? Great! Use it during the Hypertrophy Phase. You want to add
in rack pulls to strengthen your deadlift? Perfect to add into the Strength Phase.
You want to add in some insane bodybuilder-style drop sets? Try it during the
Hypertrophy phase. All you have to do is add it in the appropriate phase and
keep the main principles of the program constant.
The end goal of this training is simple: get stronger in the press, bench press, squat
and deadlift. Yes, I want people to feel better and healthier than they did when they
started this program, which is why we are combining the lifting with a great emphasis
on mobility/flexibility and conditioning work. But in the end, this programming is
designed to make you stronger.
Hypertrophy Phase
Week One
Monday
Thursday
Squat – 5/3/1 sets and reps
Bench Press – 5/3/1 sets and reps
Safety Squat Bar (or variation) - 5 sets Press (or variation) – 5 sets of 10
of
St r10
aig
ht Leg Deadlift/Good Morning (or
Lat Work – 5 sets of 10
variation) - 5 sets of 10
62
Week Two
Monday
Thursday
Deadlift – 5/3/1 sets and reps
Press – 5/3/1 sets and reps
Safety Squat Bar (or variation) – 5 sets of Bench Press (or variation) – 5 sets of 10
10
Str
aight Leg Deadlift/Good Morning (or
Lat Work – 5 sets of 10
variation) - 5 sets of 10
Notes for Hypertrophy Phase
Breaking this template down even further is this simple: On lower body day, follow up
your
main work with a big leg movement and a big “deadlift-like” movement. On upper
body day, follow up the main pressing movement, (whether it be the press or the
bench press) with the OPPOSITE movement. For example, after you bench press,
you will use the press for the volume work.
After the main work is done, you are free to do anything you desire. This can
include any additional work for injury prevention or any work that is simply
cosmetic. This could include curls, neck work, rotator cuff, upper back, abdominal,
etc. This is up to you and is not programmed as it is simply GPP work for the
competitive
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