Plans and Sessions

Bad Ass Strength Training Plan Overview

The PRIMARY FOCUS of this 8-week plan is increased strength, core strength, elevated emphasis on mobility and durability, but it also includes short, intense, work capacity efforts.
40 training sessions / 5 days a week. The intention is that Monday through Friday are training days with the weekends as rest days.

PROGRAM DESCRIPTION

This is a percentage of 1RM-based strength training program build around the following 6x Strength Exercises:

Bench Press

Front or Back Squat

Military Press

Hang Squat Clean

RDL or Deadlift

Power Clean

Weeks 1 and 5 you’ll train on Monday, Wednesday and Friday. Monday and Wednesday you’ll complete 1 Rep Maximum Efforts on 3 classic barbell exercises. Record your 1RMs for each exercise, as you’ll use these maxes for follow-on training in the following weeks.

Here is your general schedule for Weeks 2-4, and 6-8:

Monday Strength

Tuesday Strength

Wednesday Short Work Capacity and Core

Thursday Strength

Friday Short Work Capacity and Core

 

REQUIRED EQUIPMENT

This training program can be completed in a commercial gym, with basic free weight equipment, but it is much easier to complete the program using Olympic weight lifting equipment, especially rubber bumper plates for the Power Clean exercise. Otherwise do Hang Cleans instead.

PROGRESSING THROUGH THE PROGRAM

This is a sequential training program. Loading and intensity builds as it progresses, so don’t skip around. Start at the beginning and follow the sessions in order. 

Q‘ N A’

How long should the training sessions take?

45-75 min sessions.

How Should I Work up to my 1 Repetition Maximum?

Bench Press, Military Press, Front Squat or RDL – After the warm up, load up the barbell with a weight you can lift 5x. Then add weight, and complete 3x reps. Then add weight and start doing singles, adding weight rapidly until you reach your 1 Rep Max (1RM). Record your 1RM.

Hang Squat Clean and Power Clean – After the warm up, load up the barbell with a weight you can lift 3x. Then add weight, and complete 2x reps. Then add weight and start doing singles, adding weight rapidly until you reach your 1 Rep Max (1RM). Record your 1RM.

Use Common Sense – Be smart and safe.

Wednesday and Friday’s training sessions include Core Circuits.

What if I can’t keep up the Monday to Friday Training Schedule?

Do not skip a training session. Rather, complete all the training sessions in succession.

Why are there two numbers listed for the exercises with assigned loads?

The lower weight is the prescribed weight for women, and the higher is for men.

Are loads given for both Kettlebells and Dumbbells?

Yes, for example “5x Swings at 20kg/45#” means 5x Swings with a 20kg kettlebell or 45# dumbbell. If you have only one or the other they can be used interchangeably.  Here is a conversion for kettlebells:

Kettlebell / Dumbbell

8kg 15#

12kg 25#

16kg 35#

20kg 45#

24kg 55#

What about my diet?

Eating well does not take rocket science. It takes discipline. Here are our recommended diet guidelines:

6 days/week – eat as much meat, vegetables, fruit, seeds and nuts as you want – no restriction. Drink only water, coffee or tea. Do not eat bread, pasta, or grain of any kind, no potatoes, corn or other starchy vegetables. No sugar, candy, soda or alcohol.

1 day/week – cheat like a mother. Eat/drink anything you want.

**Note – in our experience, this program will make you hungry. Listen to your body – and eat! – Eat clean, but eat!

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Bad Ass Strength Training Plan Overview