Strength Program

[snuzzo29]

I have been having a hard time coming up with a decent strength program that will fit the equipment I have. I currently have a squat rack, barbell, dumbells, a single kettlebell, sandbag, 10lb medicine ball and plyo box. I also only have a flat bench. Most plans I find use machines or lifts with equipment I dont have. Trying to design a program that would use the equipment I have along with rucking/running. Anyone have an recommendations?

 

[Coach Chris]

How much plate weight do you have?

 

[Seeknelk]

Starting Strength. If you actually want to get strong.

 

[bluesulphur]

Starting Strength. If you actually want to get strong.

This is the way

 

[AZ_Hunter]

Starting Strength. If you actually want to get strong.

I came here to write this.

 

[K_pem]

Love me some starting strength but I also like Christian Thibideaus "Best Damn Strength Program for Natural Lifters"

 

[Eleven]

I came here to write this.

Me three (or four).

 

[Eleven]

START with starting strength and then move to something more exciting once you stall out on your linear progression.

 

[snuzzo29]

How much plate weight do you have?

A little over 200lbs of plates.

 

[snuzzo29]

I did Stronglifts 5x5 for awhile and was looking to move on to something else.

 

[sivart]

Wendler is another good program for strength. If you are trying to maximize your hunting strength and fitness, you will need to add cardio. Rucking is best for that. It's irreplaceable

 

[AZ_Hunter]

I did Stronglifts 5x5 for awhile and was looking to move on to something else.

Then you know the basics. Get more plates, focus on the big compound lifts, progressive overload, etc… lift big, eat big, sleep big (this one is my problem, I never have been able to sleep more than 6 hours).

Find a split that works for you. I have tried them all and still settle into a PPL type split, it works for me. Add in some HIIT cardio on non lifting days. I don’t think in terms of a 7 day week, but a 14 day training cycle. This allows rest days for when I need them.

There are a billion videos on YouTube, just do a deep dive and start a routine. Experiment. Eat clean. Heavy protein and don’t skip the carbs. Lots of water. Take creatine. If you are over 40, get your T checked.

 

[LCguy]

I think what's important is finding a split that works for you. I know for a fact I can fit four days of lifting into my seven-day week no matter what, so I like to do an upper/lower split. If you know you can lift five days, a body part or PPL type split might work better or if you can only fit two or three days then a fullbody split might be best.

If you've been lifting for <3 years or so, I'd reccomend buying a program from someone. Even if you just folow it for eight weeks, you can get good guidance and build the foundation to start experimenting with your own programs.

Also, don't let the equipment, or lack thereof, dissuade you from a specific program. There are always substitutions that can be made. For example, a program calls for leg extensions but you don't have a leg extension machine? You can do front squats or goblet squats to hit your quads. No cable stack to do cable flies? no worries, you can do dumbbell flies.

 

[silasbowhunter]

Wendler is another good program for strength. If you are trying to maximize your hunting strength and fitness, you will need to add cardio. Rucking is best for that. It's irreplaceable

After I finish my Smolov squat plan, I’m going back to a Wendler 5/3/1. I’m stoked for it.
Gonna add in cardio: rucking, running, biking but should be fun. Been a year or two since I’ve done it.


Sent from my iPhone using Tapatalk

 

[Seeknelk]

Also, one key to remember with Starting Strength is the goal is NOT to move to intermediate programming for as long as possible. Running NLP( novice linear progression)as long as possible, with the little resets required is the goal for the best straightforward results.
Keep it simple, don't change the program. Strength 3 days a week is PLENTY, likely even too much when doing lots of hiking etc. Remember, that the proper dose is best. And it's much less than the dose you can TOLERATE OR SURVIVE, most likely.
Add some small change plates to your kit if you don't have them.

 

[Coach Chris]

A little over 200lbs of plates.

Wendler's 5/3/1 I’m Not Doing Jack Shit is great program if you want to keep it super basic

Hardy - 5/3/1 I’m Not Doing Jack Shit

Create, discover, and track workout routines with complex progression rules

www.hardy.app

 

[LostArra]

Wendler's 5/3/1 I’m Not Doing Jack Shit is great program if you want to keep it super basic

Hardy - 5/3/1 I’m Not Doing Jack Shit

Create, discover, and track workout routines with complex progression rules

www.hardy.app

Coach: thanks for that link. I'm a long term HLM (or sometimes HLML). I've been interested in 531 but spreadsheets aren't my thing.

 

[nphunter]

Look up Dan John (easy strength) I found it very effective last summer when i did it with my teenager. We lifted over summer break and my bench went up about 60lbs over the summer. Stopped once hunting season started, but while doing the easy strength we both had pretty consistent gains from the beginning to the end of summer.