Are you struggling to keep yourself motivated at the gym during the winter? I will give you a simple program that can really improve your strength in less than two months!
My strength coach in Australia, Kris Thiesfield helped me a lot improving my strength during my heavy workout period from July – October. I had a lot of room for improvement in many areas, especially in regard to squats, deadlifts, benchpress and other technical exercises.
My improvements over 2 months from July to October were
Squats 65kg x 3 –> 95kg x 2 (not max)
Benchpress 55kg x 3 –> 75kg x 1 (max)
Deadlifts 70kg x 5 –> 90kg x 5 (not max)
Pull-ups 5-8 reps –> 5-8 reps with +10 kg belt
In some of the exercises I haven’t done a max test yet, as I’ve been focusing on more volume and maintaining a proper technique rather than having a 1 RM test. I did however do 1 RM in benchpress where I surprised myself with adding 20kg in two months to my bench. My personal best was from second grade of high school with 65 kg.
If you feel a little unmotivated and want to try something new, why not give this a try? It will help you build your strength up from a base-level, giving you more of a foundation before moving on to the heavy weights. Let me know what you think!
Start of week 1 – 1 RM OR 2 RM test
(!) Every week should be done 2 times per week. That means that in week 1, you should have done the program 2 times. You do not have to do all the exercises at the same day. You can easily mix them with the training program you already have.
- Squats: 12 reps x 3 sets
- Benchpress: 12 reps x 3 sets
- Deadlifts: 12 reps x 3 sets
- Pull-ups: 10 reps x 3 sets (with/without powerbands)
- Squats: 10 reps x 3 sets
- Benchpress: 10 reps x 3 sets
- Deadlifts: 8 reps x 3 sets
- Pull-ups: 10 reps x 3 sets (with/without powerbands/add 2,5-5kg weight)
- Squats: 8 reps x 2 sets
- Benchpress: 8 reps x 2 sets
- Deadlifts: 7 reps x 2 sets
- Pull-ups: 8 reps x 2 sets
- Squats: 5 reps x 3 sets
- Benchpress: 5 reps x 3 sets
- Deadlifts: 5 reps x 3 sets
- Pull-ups: 10 reps x 3 sets (add weight if possible)
- Squats: 3 reps x 3 sets
- Benchpress: 3 reps x 3 sets
- Deadlifts: 4 reps x 3 sets
- Pull-ups: 10 reps x 3 sets (add weight if possible)
End of week 8: 1 RM test OR 2 RM test
Try it out and let me know how it goes! When you are doing 12 reps, it is kinda obvious that you won’t be able to lift very heavy, but the point is to build your strength towards the end of the two months and prevent injuries that are often caused by heavy lifting and bad technique.
Have someone look at you while you do these exercises in the beginning or even throughout your whole program; you want to do it as correct as possible to avoid any injuries. Even more, reducing the reps at the end of the program and focusing on being explosive on every rep will boost your progression even more.
Leave a comment if you would consider trying it out, and do not hesitate contacting me on malinvg_95@hotmail.com if you have any questions.
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