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TLU Strength - Overview

OVERVIEW

When I began coaching in 2005 I would take other coachess strength progression design and apply to myself and athletes. I’d do what was printed, and find things that worked,
and others that didn’t.

Next, I began to combine what worked from one coach, with what worked from another coach, into  ‘hybrid’ designs.

Finally, after a few years of this and with a solid grasp of the theory behind strength session design, I began designing my own progressions from scratch. 

“TLU” Strength Session Design is the my first “original” strength progression design, and is the best strength programming I’ve created for “hybrid” mountain and tactical athletes
who must also train other fitness attributes … endurance, work capacity, chassis integrity, climbing, etc. 

“TLU” stands for Total Body, Lower Body, and Upper Body. Within a TLU strength session, each component is trained (total, lower, upper)  but with a differing intensity (loading)
and volume (reps to per set and total reps per exercise).  

While we call it TLU, the session’s alternate the order evenly throughout a cycle (UTL, LUT, etc). For the first exercise, you will find your 1RM, followed by 5-6 Rounds of 2x @
85% of 1RM. This is a heavy load, and total volume is 10-12 reps total.

The second exercise uses 6 rounds and 3-5 repetitions (18-30 reps total) at a “hard but doable” weight. It’s paired with a explosive body weight movement similar to the
movement pattern of the lift, completed immediately after finishing the lift. A mobility movement finishes up the round and doubles as the rest period. The third exercise has the
highest volume, with 6 Rounds and 4-10 repetitions  (24-60 reps total). Again, this is paired with a body weight movement and mobility for each round.

TLU progression is a way to train strength frequently, without overtraining. But best of all, TLU sessions are fun! There’s lots of variety, we add complex training to develop
power and athleticism, and the entire body gets strength trained in one session.

PROGRAM SPECIFICS

This is a 6 week, 5 day/week strength-focused training program deploying our TLU strength methodology. You’ll train strength 3 days/week, Monday, Wednesday and Friday. On
Tuesdays, you’ll complete a short, intense gym-based, multi-modal work capacity effort, followed by a Chassis Integrity circuit. On Thursdays you’ll complete a mid-distance 3-4
miles easy run, followed by a low-back focused chassis integrity circuit. 

Here is the Weekly Schedule:

Monday: TLU Strength (TLU)

Tuesday: Work Capacity, Chassis Integrity

Wednesday: TLU Strength (LUT)

Thursday: Easy Run, Chassis Integrity (low back)

Friday: TLU Strength (UTL)

COMMON QUESTIONS

Who is this plan appropriate for?

Anyone who wants to dedicate 6 weeks to building strength. We’ve deployed TLU programming with Special Forces, professional mountain athletes, office workers and high
school sports teams. It’s awesome strength programming!

How Long should the strength sessions (Mon, Wed, Fri) Take?
60-75 minutes. It will take a week or two to figure out the flow, and these sessions may extend to 75 minutes for the first couple weeks. But beginning week 3, you should have a
good idea of the flow and move through them quicker. Aim to finish right around 60 minutes. 
If after Week 2 your are taking much longer than 65 minutes, you are resting too long between rounds and/or lingering with the mobility/stretch exercise too long.
If these sessions are taking 50 minutes, you aren’t lifting heavy enough. Each circuit is not a mini-Crossfit WOD. You want the load to be as heavy as possible, but still make the
prescribed reps. Work briskly, but not frantically. 

What does “1RM” Stand For?

1RM = 1 Repetition Maximum … the most you can lift for 1 rep of that exercise

How do I work up to 1RM?

For Total Body Exercises, Do this:

Set of 3 Reps, …. add weight

Set of 2 Reps, …. add weight

1x Rep …. add weight and keep doing singles until you reach your 1RM. Aim to get there by your 4th or 5th Single. 

For example, here’s how I would work up to my 1RM Power Clean + Push Press

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Round   Reps   Load

1           3          95#

2           2          115#

3           1          135#

4           1          155#

5           1          160#

6           1          165# … 1RM

For Lower and Upper Body Exercises, Do this:

Set of 5 Reps, …. add weight

Set of 3 Reps, …. add weight

1x Rep …. add weight and keep doing singles until you reach your 1RM. Aim to get there by your 4th or 5th Single. 

For example, here’s how I would work up to my 1RM Hinge Lift

Round   Reps   Load

1           5          135#

2           3          185#

3           1          225#

4           1          275#

5           1          295#

6           1          305#

7           1          315# …. 1RM

How long should it take to work up to my 1RM?

Around 10 minutes. Work briskly, not frantically. Generally, by the time you add weight, chalk up, and rest for a second, you should be ready for the next round.

What does “Increase load rapidly each round until hard but doable” mean?
Exactly what it says. Don’t over complicate it. The aim is to use the first 3 rounds of the exercise as a rapid warm up, and complete the last three at the “hard but doable” load.
For example, below is how I would work up to 5x Walking Lunge>

6 Rounds
5x Walking Lunge - increase load rapidly each round until 5x is hard but doable. 

Round   Load

1           16kg

2           20kg

3           24kg

4-6        28kg

What does “4/8x” mean? How about “15/25#”?

First number is for women, second is for men, both for reps, and loading. Examples:

4/8x Chin Ups = Women do 4x, Men do 8x

15/25# = Women us 15#, Men us 25#.

What Equipment is Required?

Fully-equipped functional fitness gym including racks, barbells, bumper plate, dummbells/kettlebells, plyo boxes, slam balls and sandbags. 

What if I miss a training day?

Ideally, you will train 5 days in a row, and take 2 full days off for rest. If for some reason miss a session,  do not skip ahead. Start again where you left off and complete the
sessions in order throughout the plan. 

Where do I find unfamiliar exercises?

On our “Exercises” page HERE

What about nutrition?

See our Nutritional Guidelines HERE.

What if I have more questions?

Email: [email protected]

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