Daily Programming – FitSpring

Strength

Tissue activation/ injury prevention:
3 sets of:
10-30s McGill Sit up holds
Max Side Plank e/s
5 x Abwheel rollout
50m waiter's carry

Main Effort:
All lifts are at RPE 7ish, leave 3 reps in the tank
3 sets x 8-12 reps
Squat (ideally front squat, but see the options below for the most appropriate for you)
Bench

Assistance:
3 sets of 8-12 reps
Paused squat
3 position paused bench

Accessories:
Incline DB Press 3 sets to failure
Chest & back: Chin ups 3 sets to failure
BOR with Pause 3 sets of 8 reps

Power – To offset the dramatic loss of fast strength >50 years old
10 x max length broad jump (two footed take off, jump as far as you can)
10 x Raised hands explosive push up (put your hands on a solid raised object, do a push up fast enough to take your hands off the object)
NB with the power, what matters is speed, not how much weight you're moving, so keep it light and explode!

Warning: Total volume of working sets:
If you're new, pay a coach and learn the movements proplerly.
Start with a couple of weeks deliberately light, building up weight and volume to the point you can do 3 fairly light sets of the Main Effort movements (only) without being crippled by soreness. We don't want you to put yourself in hospital with Rhabdomyolosis by overdoing the volume x the intensity.

We have programmed in 3 sets of Main Effort + 3 sets of Assistance + 3 sets of Accessories + 1 set of power, which is a shit load more than you need unless you are an experienced athlete. If you were doing more strength sessions than we are, you could spread these sets over more sessions.

My suggestion to you is start with the 3 sets on the main effort and just add a bit of weight each week. For novices, this is all you need to get stronger.
If you get to the point you feel your strength increase is slowing down and you are recovering ok, add in one set of each Assistance exercise, if that goes OK, add in more until you are doing all the Assistance work. Only then consider adding in the Accessories and the power set.

Squat options, basic to advanced:
1. Sit to stand – From a seat or raised seat, use your arms to generate momentum to aid you standing https://buff.ly/3Ow8yOr
2. Air squat – Just your body weight, squat to an object if you need to. Try and progressively lower the target until you are below parallel. https://buff.ly/3O9qA8Z
3. Goblet Squat – Add a weight held at chest height https://buff.ly/3O80Ych
4. Zercher Squat – Add a barbell held in the crook of your elbow, challenges your upper back as well as your legs https://buff.ly/3U6610U
5. Landmine squat – needs the extra landmine attachment, but is a good option if you struggle with hinging over, you can be very upright and have the load forward of you https://buff.ly/3tOyMEI
6. Low bar back squat – Classic back squat, with the bar sitting just above your shoulder blades https://buff.ly/47FqsoA
7. Front Squat – bar sitting in the front rack, pushing into your throat, more challenging than a low bar back squat but more upright, so may be easier on your lower back https://buff.ly/47FMVSj

Horizontal push/ Bench press options:
Bench press: https://buff.ly/3KdyonG
DB Bench press: https://buff.ly/3HuyJBa
Incline bench press: https://buff.ly/3VdlGM5

Horizontal push bodyweigth option:
Push up progressions https://buff.ly/3SUU3WL
Diamond push up: https://buff.ly/3WT8ywS

Photo by Edgar Chaparro on Unsplash