When STRONGER is the ONLY Option!
I've followed this program 3 times for 3 months. It's always resulted in personal bests.
Do the same movements DAILY for 2-4 weeks.
Stay calm with tomorrow in mind.
5 sessions /wk is fine. 7 is also great if your mind and patience are up to it.
MIND
It's so simple. So effective.
The only gap to close is > CAN YOU DO IT?
4-7 Days a week perform the same 4 movements.
"Calibrate" before each session.
Keep the "Symmetry" work at a minimalist level. Stay fresh. Get daily practice. Do what you couldn't do.
Note: for Dips and Chins to calculate % load you're going to need to use extra weight + body weight. If the calculated load is less than bodyweight either scale the movements back or get the reps done in more sets, cluster style.
The Movements For Phase 1.
Dips - The king of upper body press movements. We want to see the full range of motion which is chin to fists like an "arse to grass" squat. Bodyweight is the black belt target here and 40 reps without external load on the 1-second timer.
Chin-Ups - Dead hang on each rep, contact at the top between the hands/ bar and the body. Generally, we encourage arching and using the back muscles to get more retractor strength into the movement.
Overhead Squat - If you don't have it you need it. We can start on a slant board or even with a single dumbbell over head. Let's progress to 10% above your snatch goal.
Romanian Deadlift (RDL) - Load the hamstrings hard. Keep an arch in the lower back. Get strong! Keep the movement smooth and under control.
Session 1. 2x5, one moderate set, one challenging but smooth set.
Session 2. 5D5 @60%
Session 3. 2x5, one moderate set, one challenging but smooth set.
Session 4. 10D1 @80%
Session 5. 2x5, one moderate set, one challenging but smooth set.
Session 6. 5D5 @65%
Session 7. 2x5, one moderate set, one challenging but smooth set.
Session 8. 10D1 @85%
Session 9. 2x5, one moderate set, one challenging but smooth set.
Session 10. 5D5 @70%
Session 11. 2x5, one moderate set, one challenging but smooth set.
Session 12. 10D1 @90% (if you want to take a new 1RM this session that's fine.)
Session 13. 2x5, one moderate set, one challenging but smooth set.
Session 14. 5D5 @70-75%
FAQ's
What if I don't know my 100% max?
Either use the Wendler calculator to extrapolate based on your load for repetitions.
Can I use other movements?
Yes, the plan is to change the movements every 2-4 weeks. If you follow the RealMVMT Plan.
I'm too tired, what should I do?
You probably deviated from the guidelines with too much assistance work or using too high a %. Take the lesson and avoid doing it again. Try sticking to the bare minimum of 2x5 at around 60% for a few days. If that doesn't work take a few days off and restart with more patience.
What does 5D5 10D1 mean?
5 sets of 5 on the minute or 10 sets of 1 on the minute in Dense Strength notation.
What if I'm bored?
This program like any other is not for everyone but it does work very well for those who complete it.
It's too easy, what should I do?
Great, you're coping well and progressing. Stay patient, enjoy the gains. You can add 1-2 assistance movements but keep the repetitions high and stay fresh.
Progressing The Movements
Squat
ATG Split Squat, Cyclist Squat (front / back)
Posterior Chain
Seated Good Morning, Nordic (make sure you're crazy strong already and take it slow),
Press
Freestanding handstand push-ups, planche push-ups, ring-turned-out dips. Incline press, DB Poliquin Press, Behind the neck press.
Pull
Single-arm chin-up, weighted pull-up, rope climbs, wide grip pull-up, sternum chin-ups.
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