March 9, 2021

Bigger, Stronger, Leaner - Part 2

THE STRENGTH TRAINING PROGRAM: for those who want to be strong and stay big.

 

In PART 1, we have discussed the basics of the BIGGER, LEANER, STRONGER trilogy by strength coach Ian King. Ensure that you finish the Bodybuilding Program, which you can find in PART 1, before moving to this one. This plan will meet the needs of those who have not felt truly fulfilled by the Bodybuilding program. 

 

At first glance, the structure of the Strength Training plan may look the same. There are not many design differences, but you will be very happy with this option to have more explosive movements in the program if you are like me. The similarities with Part 1 is high loads, low reps, low volume, longer rest periods, few exercises and compound movements. It also uses alternating periodization. 

 

In Strength Program will introduce you to Stage 2 since it involves more »popular« strength exercises. You will notice less exercises in some workouts, with more sets per exercise. It also uses lower rep range on some exercises and some more technical lifts, such as assistance exercises for Olympic weightlifting. The program is also divided into four stages, just like the Bodybuilding program. 

 

Strength program overview

 

Wave loading

This protocol involves changing the load from set to set, irrespective of where reps change or not. This can mean going heavier or lighter in load. And example with constant reps set of 4x4 looks like this: 

 

4 reps @ 70% 1RM

4 reps @ 80% 1RM

4 reps @ 75% 1RM

4 reps @ 85% 1RM

 

Example of wave load with changing rep scheme 6/1/6/1 looks like this: 

 

6 reps @ 70% 1RM

1 rep @ 90% 1RM

6 reps @ 75% 1RM

1 rep @ 95% 1RM

 

The eccentric only loaded set

The eccentric sets require you to lower the weight under control with a load that you can not lift on your own, somewhere between 10 – 25% over your 1RM. To execute this safely, you will need a training partner to help you lift the weight - the concentric part of the movement. The critical factor is the weight selection because you will have to lower it under control for 3 – 5 seconds, so you won't control the eccentric part if you go too heavy. 

 

NOTE: eccentric overload presents higher injury risk: if you have any doubts about this approach, DONT DO THEM!

 

Back-off sets

There are two main reasons to do the back-off sets. To rehearse and experience the concentric phase's speed, meaning we want you to lift the weight as fast as you can. This set also allows you to perform higher reps than normal, therefore extends the degree of metabolic and neural fatigue. It's a multi-faceted training method. The first time you do a back-off set, choose a weight you used for the last warm-up set. Once you can reach 20 reps, increase the weight.

 

Core

Core training in this stage is done at the end of the workout. 

 

Strength Program Workout Example

 

Day 1

Warm-up: 

- 5 – 10 minute easy cardio, with increasing intensity

 

Priority stretching: 

- Mobility

- PNF

 

Control Drills: 

- Shoulder external rotation 2 x 10 reps per side

- Trap 3 raise 2 x 10 reps per side


WORKOUT

A. BENCH PRESS

- 20 reps @ 30% 1RM

- 10 reps @ 50% 1RM

- 6 reps @ 60% 1RM

- 4 reps @ 70% 1RM

- 4 reps @ 80% 1RM

- 3 reps @ 85% 1RM

- 2 reps @ 90% 1RM

- 3 reps ECC only @ 110% 1RM

- 10 – 20 reps @ 60% 1RM

 

B. STADING BICEPS CURL

- 20 reps @ 30% 1RM

- 10 reps @ 50% 1RM

- 6 reps @ 60% 1RM

- 4 reps @ 70% 1RM

- 4 reps @ 80% 1RM

- 3 reps @ 85% 1RM

- 2 reps @ 90% 1RM

- 3 reps ECC only @ 110% 1RM

- 10 – 20 reps @ 60% 1RM

 

C. Core 

- Hanging leg raises 2 x 15 reps

- V sit-ups 2 x 15 reps

 

Day 2

Warm-up: 

- 5 – 10 minute easy cardio, with increasing intensity

 

Priority stretching: 

- Mobility

- PNF

 

Control Drills: 

- Front Foot elevated split squat 2 x 10 reps per side

- Squat Jump 2 x 10 reps

  

WORKOUT

A. FRONT SQUAT

- 20 reps @ 30% 1RM

- 10 reps @ 50% 1RM

- 6 reps @ 60% 1RM

- 4 reps @ 70% 1RM

- 4 reps @ 80% 1RM

- 3 reps @ 85% 1RM

- 2 reps @ 90% 1RM

- 4 reps @85% 1RM

 

B. BACK SQUAT

- 3 x 3 reps @ 85% 1RM

 

C. BARBELL SQUAT JUMP

- 3 x 10 reps @20% 1RM of Back Squat

 

D. Core

- Crunches with extra load 2 x 15 reps

- Janda sit Up 2 x 10 reps

 

Day 3 

Warm-up: 

- 5 – 10 minute easy cardio, with increasing intensity

 

Priority stretching: 

- Mobility

- PNF

 

Control Drills: 

- Shoulder external rotation 2 x 10 reps per side

- Trap 3 raise 2 x 10 reps per side

 

WORKOUT

A. BB BENT OVER ROW

- 20 reps @ 30% 1RM

- 10 reps @ 50% 1RM

- 6 reps @ 60% 1RM

- 4 reps @ 70% 1RM

- 4 reps @ 80% 1RM

- 3 reps @ 85% 1RM

- 2 reps @ 90% 1RM

- 3 reps ECC only @ 110% 1RM

- 10 – 20 reps @ 60% 1RM

 

B. CLOSE GRIP BENCH PRESS

- 20 reps @ 30% 1RM

- 10 reps @ 50% 1RM

- 6 reps @ 60% 1RM

- 4 reps @ 70% 1RM

- 4 reps @ 80% 1RM

- 3 reps @ 85% 1RM

- 2 reps @ 90% 1RM

- 3 reps ECC only @ 110% 1RM

- 10 – 20 reps @ 60% 1RM

 

C. Core

- Russian twist 2 x 15 reps per side

- V- ups 2 x 15 reps

 

Day 4

Warm-up: 

- 5 – 10 minute easy cardio, with increasing intensity

 

Priority stretching: 

- Mobility

- PNF

 

Control Drills: 

- 1 Leg Deadlift 2 x 10 reps per side

- Power Swing 2 x 10 reps

 

WORKOUT

A. DEADLIFT

- 10 reps @ 50% 1RM

- 6 reps @ 60% 1RM

- 4 reps @ 70% 1RM

- 4 reps @ 80% 1RM

- 3 reps @ 85% 1RM

- 2 reps @ 90% 1RM

- 4 reps @85% 1RM

 

B. RDL

- 3 x 3 reps @ 85% 1RM

 

C. SNATCH GRIP HIGH PULL

- 3 x 5 reps @30% of your Deadlift

 

D. Core

- HOLLOW BODY HOLD 2 x 90s

- HANGING LEG RAISES 2 x 15 reps


Repeat this weekly plan 3 – 4 times (3 – 4 weeks) and take one week of active rest (de-load) so that your body recovers from all the heavyweights. 


After this program, your maximum strength should go up, and you should keep, if not gain, some quality muscle mass! The late Charles Poliquin once said: "Strength is the mother of all muscle qualities, which means that after finishing this phase, you will be able to train on a higher level. Where to go from there is your choice: speed, explosive power, muscular endurance or muscle mass. We will introduce you to the new program in Part III of the Bigger, Leaner, Stronger trilogy series.


Gregor Sobočan

Gregor Sobočan

Gregor is a former professional handball player and Girevoy sport athlete. During his Girevoy sports career, Gregor achieved Master of Sports International Class at the world championship in 2015 and is Master Trainer in Kettlebell Lifting since 2015 (Russian rank). In 2013 he received a Degree from Endurance Specialization from OMSK University in Russia. Currently, Gregor is head strength & conditioning coach for Slovenian Handball National Team and Pro Volleyball National Champions Club. Since 2009 he is also a gym owner and is specialized in helping individuals, and professional athletes perform at the highest level possible.

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