Let’s Get Rolling!

Thank you for joining the Garage Strength Team! Get ready to dive into this program and chase
after your goals!

If you would like an individualized program that is built specifically for your needs as an athlete,
sign up for a custom program HERE.

Autoregulation
Autoregulation is learning how hard
your body is able to push itself. It
requires you to feel how much to
increase weights in a proper progres-
sion to ensure you are thoroughly
warmed up and able to go as heavy
as you are able without failing on any
sets (unless specified).

Percentage Based Training Watch Here

Percentage based training is an
alternative to autoregulation where the specific weights to be lifted on each set is based on
a percentage of your 1 rep max (1RM) of that lift. All percentages should be based on your
1RM prior to the beginning of the program. If you do not know your 1RM, use autoregulation
instead.

We do not often use percentage based training as we want you to learn autoregulation to
discover how your body reacts and adapts to training on your own.

Video Links Click the exercise name to be redirected to a video of the exercise

Bench Press
1a Massive press!

For a more detailed explanation of the program template,

scroll to the bottom of the program!
 Day 1 Running

Block 1

Warm Up
High Knees 2 x 20m

Butt Kicks 2 x 20m

C Skips 2 x 20m

Easy A Skips 2 x 20m

Leg Swings Forward 2 x 12/12

Led Swings Side 2 x 12/12

3 Step Reach 2 x 7/7

Forward Lunge w/ Twist 2 x 6/6

Running
Linear Day Week 1 Week 2 Week 3 Week 4

7 x 10m 7 x 10m 7 x 10m 7 x 10m

Sprints 60 sec rest 60 sec rest 60 sec rest 60 sec rest

7 x 25m 7 x 25m 7 x 25m 7 x 25m

Sprints 90 sec Rest 90 sec Rest 90 sec Rest 90 sec Rest

5 x 50m 5 x 50m 5 x 50m 5 x 50m

Sprints 120 sec Rest 120 sec Rest 120 sec Rest 120 sec Rest

Rebellion
Program
 Day 1 Lower Body Strength

Block 1

Warm Up
Elevated Calf Overhead Deficit
Hips Foam Roll Deep Sumo Squat
Stretch Split Squat
1:00/1:00 1:00/1:00 2 x 8/8 2x8

Week 1 Week 2 Week 3 Week 4

Lifting Ramp Ramp Static Ramp
2 x 3, 4 x 1 2 x 3, 4 x 1
6x2 7x1
2 Box Clean 1x4 1x3
1a OR HIGH HANG CLEAN

3 x 5/5
4 x 3, 1 x 6 4x5 4 x 3, 1 x 6
Front Squat 2 x 9/9
2a Good posture

Single Leg Side 5 x 3/3 5 x 3/3 5 x 3/3 5 x 3/3

2b Jump
Explosive

Goblet Sliding 4 x 7/7 4 x 7/7 4 x 7/7 4 x 7/7

3a Cossack Squat
Beast

4x7 4x7 4x7 4x7

Hamstring Pulls
3b Hamropes

Side DB Drop 4 x 4/4 4 x 4/4 4 x 4/4 4 x 4/4

4a Snatch to Hip
Lock
Squeeze tight

Rebellion
Program
 Day 2 Upper Body Strength

Block 1

Warm Up
Banded Internal/ Underhand Band Reverse Snow
Push Ups
External Rotations Pull Aparts Angels
2 x 8/8 2 x 20 2x8 2 x 8/8

Week 1 Week 2 Week 3 Week 4

Lifting Ramp Ramp Static Ramp

1/4 Squat and 4x4 5x3 4x3 5x2

1a Jumps
Empty bar

4 x 3, 2 x 9 5x5 5x5 4 x 3, 2 x 9
Bench Press
2a Swole

6 x 12 5 x 12 5 x 12 6 x 12
Reclining Rows
2b Lats

DB Incline Bench 5 x 7-9 5 x 7-9 5 x 7-9 5 x 7-9

3a with Pause
Trize

5x5 5x5 5x5 5x5

Pull Ups
3b Swole

3 x 25 3 x 25 3 x 25 3 x 25
3c Meadow Swings
Swoleders

Rebellion
Program
 Day 3 Running

Block 1

Warm Up
Side Skips 2 x 20m

Backward Skips 2 x 20m

Forward Skip w/ Arm Swings 2 x 20m

Backward High Knees 2 x 20m

Hurdle Walkovers 4x5

Hurdle Walk Unders 4x5

Running
Shuttle Runs Week 1 Week 2 Week 3 Week 4

10 yard Sprint/Cut Angle 7 each side 7 each side 7 each side 7 each side
45 degrees finish 10 yards

10-15-10 Shuttle 6 each side 6 each side 6 each side 6 each side

Rebellion
Program
 Day 3 Athlete Day

Block 1

Warm Up
Elevated Calf Overhead Deficit
Hips Foam Roll Deep Sumo Squat
Stretch Split Squat
1:00/1:00 1:00/1:00 2 x 8/8 2x8

Week 1 Week 2 Week 3 Week 4

Lifting Ramp Ramp Static Ramp
5 x 15m 5 x 15m 5 x 15m 5 x 15m
PVC Walks
1a SPEED

5x3 5x3 5x3 5x3

Stair Jumps
2a FAST

5 x 2/2 5 x 2/2 5 x 2/2 5 x 2/2

2-1 Side jumps
2b Side

Side Gwiz/ Side 5 x 1/1/2 each 5 x 1/1/2 each 5 x 1/1/2 each 5 x 1/1/2 each
side side side side
Single Leg/ Hurdle
3a Hops
Springy

5 x 3/3 5 x 3/3 5 x 3/3 5 x 3/3

Step Up Jumps
3b Unilateral

4 x 4/4 4 x 4/4 4 x 4/4 4 x 4/4

Rotating Jump
4a Lunges
Explosive

Rebellion
Program
 Day 4 Running

Block 1

Warm Up
Squat and Jump 2x7

Backward Lunge w/ Twist 2 x 7/7

Backward Roll to Hamstring 2 x 7/7

Knee Hugs 2 x 7/7

High Knees 2 x 20m

Quad to Hamstrings 2 x 7/7

Running
Cuts and Hills Week 1 Week 2 Week 3 Week 4

15m Backward Sprint/15m 4 each side 4 each side 4 each side 4 each side
Side Cut

10m Drop/Plant and 4 each side 4 each side 4 each side 4 each side
Forward 10m

Hill Sprints 10 x 25y 10 x 25y 10 x 25y 10 x 25y

Rebellion
Program
 Day 4 Lower Body Strength

Block 1

Warm Up
Elevated Calf Overhead Deficit
Hips Foam Roll Deep Sumo Squat
Stretch Split Squat
1:00/1:00 1:00/1:00 2 x 8/8 2x8

Week 1 Week 2 Week 3 Week 4

Lifting Ramp Ramp Static Ramp
3 x 3, 3 x 1 6x2 7x1 10 x 1
1 Box Clean 1x4
1a Big upper body pull

4 x 3/3, 4 x 3/3,
4 x 5/5 4 x 5/5
Single Leg Squat 1 x 7/7 1 x 7/7
2a Explosive

5 x 17 4 x 17 4 x 17 5 x 17
Ab Roller
2b Core

Chaos Single Leg 3 x 9/9 3 x 9/9 3 x 9/9 3 x 9/9

3a RDL
Hammies

3 x 9/9 3 x 9/9 3 x 9/9 3 x 9/9

Side Band Walks
3b Slow walk

Rebellion
Program
 Day 5 Upper Body Strength

Block 1

Warm Up
Banded Internal/ Underhand Band Reverse Snow
Push Ups
External Rotations Pull Aparts Angels
2 x 8/8 2 x 20 2x8 2 x 8/8

Week 1 Week 2 Week 3 Week 4

Lifting Ramp Ramp Static Ramp
4x5 4x5 4x5 4x5
Clap Push Ups
1a Big Finish

4 x 4, 4 x 4,
5x7 5x7
DB Bench 2x9 2x9
2a Swole

6 x 9/9 5 x 9/9 5 x 9/9 6 x 9/9

Reverse Flys
2b Back

3 x 5, 3 x 5,
4 x 10-12 4 x 10-12
Dips 1x9 1x9
3a Swole shoulders

4 x 5-7 4 x 5-7 4 x 5-7 4 x 5-7

Pull Ups
3b Swole

3 x 25 3 x 25 3 x 25 3 x 25
4a Drag Curls
Bize

Rebellion
Program
 Day 1 Running

Block 2

Warm Up
High Knees 2 x 20m

Butt Kicks 2 x 20m

C Skips 2 x 20m

Easy A Skips 2 x 20m

Leg Swings Forward 2 x 12/12

Led Swings Side 2 x 12/12

3 Step Reach 2 x 7/7

Forward Lunge w/ Twist 2 x 6/6

Running
Linear Day Week 1 Week 2 Week 3 Week 4

50m x 5 50m x 5 50m x 5 50m x 5

Sprints 75% 75% 75% 75%

40m x 8 40m x 8 40m x 8 40m x 8

Sprints 2:30 rest 2:30 rest 2:30 rest 2:30 rest

100m x 6 100m x 6 100m x 6 100m x 6

Sprints HAM HAM HAM HAM
3:00 rest 3:00 rest 3:00 rest 3:00 rest

Rebellion
Program
 Day 1 Lower Body Strength

Block 2

Warm Up
Elevated Calf Overhead Deficit
Hips Foam Roll Deep Sumo Squat
Stretch Split Squat
1:00/1:00 1:00/1:00 2 x 8/8 2x8

Week 1 Week 2 Week 3 Week 4

Lifting Ramp Ramp Static Ramp
3 x 3 solid 3 x 2, 1 x 3 3 x 2 same
6x2
1 Box Clean 4 x 1 OTM 1x4 5x1
1a Keep smashing

4 x 3/3, 3 x 2/2,
5 x 4/4 4 x 3/3
Single Leg Squat 1 x 7/7 2 x 5/5
2a Unilateral strength

Side DB Drop 5 x 4/4 5 x 4/4 4 x 4/4 5 x 4/4

2b Snatch to Hip Lock
Volume

4x9 4x9 4x9 4x9

Hamstring Pulls
3a Tight catch, just strong lifts

Chaos Single Leg 4 x 9/9 4 x 9/9 4 x 9/9 4 x 9/9

3b RDL
Control

2 x 25/25 2 x 25/25 2 x 25/25 2 x 25/25

Chinese Side
4a Bends
Gut

Rebellion
Program
 Day 2 Upper Body Strength

Block 2
Warm Up
Banded Internal/ Underhand Band Reverse Snow
Push Ups
External Rotations Pull Aparts Angels
2 x 8/8 2 x 20 2x8 2 x 8/8

Week 1 Week 2 Week 3 Week 4

Lifting Ramp Ramp Static Ramp
4 x 2, 3 x 2,
Behind the Neck 5x3 3 x 2 big
1x4 4x1
1a Jerk
Smash volume

4 x 4, 3 x 4, 1 x 7 3 x 4, 1 x 7 4x4
Incline Bench 2x9 1x9 1x9 2x9
2a Swole

6x9 5x9 5x9 6x9

Curl Ups
2b Swole lats

3 x 7, 3 x 7, 3 x 7, 3 x 7,
DB Bench 2 x 10-12 2 x 10-12 2 x 10-12 2 x 10-12
3a HEAVY

5x1 5x1 5x1 5x1

Rope Climb
3b Grip

Chest Supported 3 x 12 3 x 12 3 x 12 3 x 12
4a Arc Rows
Back

3 x 17 3 x 17 3 x 17 3 x 17
Clap Push Ups
4b Reactive

Rebellion
Program
 Day 3 Running

Block 2

Warm Up
Side Skips 2 x 20m

Backward Skips 2 x 20m

Forward Skip w/ Arm Swings 2 x 20m

Backward High Knees 2 x 20m

Hurdle Walkovers 4x5

Hurdle Walk Unders 4x5

Running
Shuttle Runs Week 1 Week 2 Week 3 Week 4
Side Shuffle to Cut
Forward Sprint 6 each side 6 each side 6 each side 6 each side
7y to 10y cut forward

5-10-5 Shuttle 5 each side 5 each side 5 each side 5 each side

Side Shuffle/Back Break 4 each side 4 each side 4 each side 4 each side
5y x 15y back

Rebellion
Program
 Day 3 Athlete Day

Block 2

Warm Up
Elevated Calf Overhead Deficit
Hips Foam Roll Deep Sumo Squat
Stretch Split Squat
1:00/1:00 1:00/1:00 2 x 8/8 2x8

Week 1 Week 2 Week 3 Week 4

Lifting Ramp Ramp Static Ramp
5x2 5x2 5x2 5x2
Power Clean
1a Smashmode

5 x 3/3 5 x 3/3 5 x 3/3 5 x 3/3

Gwiz Stair Jumps
2a Snappy

5 x 2/2 5 x 2/2 5 x 2/2 5 x 2/2

Jan Jump Series
3a Rapid

Side T Bar Sliding 5 x 4/4 5 x 4/4 5 x 4/4 5 x 4/4

3b Cossacks
Explosive

5x5 5x5 5x5 5x5

4a Hurdle Hops
Pop

Rebellion
Program
 Day 4 Running

Block 2

Warm Up
Squat and Jump 2x7

Backward Lunge w/ Twist 2 x 7/7

Backward Roll to Hamstring 2 x 7/7

Knee Hugs 2 x 7/7

High Knees 2 x 20m

Quad to Hamstrings 2 x 7/7

Running
Cuts and Hills Week 1 Week 2 Week 3 Week 4

15y x 10y 15y x 10y 15y x 10y 15y x 10y

Back Pedal/Side Scrape 3 each side 3 each side 3 each side 3 each side

10m Drop/Plant and 4 each side 4 each side 4 each side 4 each side
Forward 10m

Hill Sprints 12 x 25y 12 x 25y 12 x 25y 12 x 25y

Rebellion
Program
 Day 4 Lower Body Strength

Block 2

Warm Up
Elevated Calf Overhead Deficit
Hips Foam Roll Deep Sumo Squat
Stretch Split Squat
1:00/1:00 1:00/1:00 2 x 8/8 2x8

Week 1 Week 2 Week 3 Week 4

Lifting Ramp Ramp Static Ramp
3 x 2 solid, 3 x 3, 3 x 2,
4x3
4x1 3 x 2 dub big 5x1
2 Box Clean
1a Smashing

3 x 4, 3 x 3,
4x5 4x5
2 x 7 rapid 2x6
Back Squat
2a DEEEEEEP

4 x 20 4 x 20 4 x 20 4 x 20
Spanish Squats
3a Quad

DB Stiff Leg 4 x 12 4 x 12 4 x 12 4 x 12
Deadlift Toes
3b Elevated
Hams

Rebellion
Program
 Day 5 Upper Body Strength

Block 2

Warm Up
Banded Internal/ Underhand Band Reverse Snow
Push Ups
External Rotations Pull Aparts Angels
2 x 8/8 2 x 20 2x8 2 x 8/8

Week 1 Week 2 Week 3 Week 4

Lifting Ramp Ramp Static Ramp

Behind the Neck 4 x 3 light 5 x 2 big 4 x 2 light 6 x 1 big

1a Jerk
Big Finish

4 x 5, 3x4 3 x 5, 1 x 7
5 x 6-7
Bench Press 2 x 12 2x9 1 x 11
2a UNBROKEN REPS

4 x 7, 4 x 7, 4 x 7, 4 x 7,
DB Military Press 1 x 12 1 x 12 1 x 12 1 x 12
3a Swole

4x7 4x7 4x7 4x7

Neutral Grip Pull 1 x fail 1 x fail 1 x fail 1 x fail
3b Ups
Lats

3 x 35 3 x 35 3 x 35 3 x 35
4a Drag Curls
Bize

Rebellion
Program
 Day 1 Running

Block 3

Warm Up
High Knees 2 x 20m

Butt Kicks 2 x 20m

C Skips 2 x 20m

Easy A Skips 2 x 20m

Leg Swings Forward 2 x 12/12

Led Swings Side 2 x 12/12

3 Step Reach 2 x 7/7

Forward Lunge w/ Twist 2 x 6/6

Running
Linear Day Week 1 Week 2 Week 3 Week 4

100m x 5 100m x 5 100m x 5 100m x 5

Sprints 70% 70% 70% 70%

20m x 12 20m x 12 20m x 12 20m x 12

Sprints FAF 2:00 FAF 2:00 FAF 2:00 FAF 2:00
rest rest rest rest

40m x 8 40m x 8 40m x 8 40m x 8

Sprints 2:30 rest 2:30 rest 2:30 rest 2:30 rest

Rebellion
Program
 Day 1 Lower Body Strength

Block 3

Warm Up
Elevated Calf Overhead Deficit
Hips Foam Roll Deep Sumo Squat
Stretch Split Squat
1:00/1:00 1:00/1:00 2 x 8/8 2x8

Week 1 Week 2 Week 3 Week 4

Lifting Ramp Ramp Static Ramp

Power Clean/Full 6 x 1/2 6 x 1/1 4 x 2/2 6 x 1/1

1a Clean
Explosive and tight

3 x 4, 3 x 3, 3 x 3, 1 x 5
5x4
Back Squat 2x7 1x5 1x7
2a Good posture

Weighted One Arm 5 x 9/9 5 x 9/9 4 x 9/9 5 x 9/9

2b Bicycling
Core

T-Bar Single Leg 4 x 7/7 4 x 7/7 4 x 7/7 4 x 7/7

3a RDL
Beast

Goblet Cossack 4 x 7/7 4 x 7/7 4 x 7/7 4 x 7/7

3b Squat
Hold DB

4x7 4x7 4x7 4x7

3c Hamstring Pulls
Slow down

Rebellion
Program
 Day 2 Upper Body Strength

Block 3

Warm Up
Banded Internal/ Underhand Band Reverse Snow
Push Ups
External Rotations Pull Aparts Angels
2 x 8/8 2 x 20 2x8 2 x 8/8

Week 1 Week 2 Week 3 Week 4

Lifting Ramp Ramp Static Ramp

Behind the Neck 5x2 5x2 4x3 6x1

1a Power Jerk
OR CLAP PUSH UPS

4 x 4, 4 x 4,
5/3/2/2/9/9 5/3/2/2/9/9
Bench Press 1x9 1x9
2a Swole

6 x 7/7 5 x 7/7 5 x 7/7 6 x 7/7

Duffin Rows
2b Back

3x5 3x5 3x5 3x5

High DB Incline 2 x 11 2 x 11 2 x 11 2 x 11
3a Bench
Swole

4x5 4x5 4x5 4x5

Narrow Grip Pull 1 x fail 1 x fail 1 x fail 1 x fail
3b Ups
Lats

Short Stroke Chest 3 x 25 3 x 25 3 x 25 3 x 25

4a Row
Back

Rebellion
Program
 Day 3 Running

Block 3

Warm Up
Side Skips 2 x 20m

Backward Skips 2 x 20m

Forward Skip w/ Arm Swings 2 x 20m

Backward High Knees 2 x 20m

Hurdle Walkovers 4x5

Hurdle Walk Unders 4x5

Running
Shuttle Runs Week 1 Week 2 Week 3 Week 4

Shuttle 5-10-5 6 each side 6 each side 6 each side 6 each side

5 x 10 y 5 x 10 y 5 x 10 y 5 x 10 y
Side Shuffle/Back Break 6 each 6 each 6 each 6 each

Side Shuffle/Forward 7 x 10 y 7 x 10 y 7 x 10 y 7 x 10 y
Break 6 each 6 each 6 each 6 each

Rebellion
Program
 Day 3 Athlete Day

Block 3

Warm Up
Elevated Calf Overhead Deficit
Hips Foam Roll Deep Sumo Squat
Stretch Split Squat
1:00/1:00 1:00/1:00 2 x 8/8 2x8

Week 1 Week 2 Week 3 Week 4

Lifting Ramp Ramp Static Ramp
5 x 15m 5 x 15m 5 x 15m 5 x 15m
PVC Walks
1a SPEED

5 x 4/4 5 x 4/4 5 x 4/4 5 x 4/4

Skips for Height
2a FAST

5 x 1/4 5 x 1/4 5 x 1/4 5 x 1/4

Seated Hurdle Hops
2b Side

Side DB Drop 5 x 3/3 5 x 3/3 5 x 3/3 5 x 3/3

3a Snatch to Hip Lock
Springy

Single Leg Stair 5 x 3/3 5 x 3/3 5 x 3/3 5 x 3/3

3b Jumps
Unilateral

4 x 2/2 4 x 2/2 4 x 2/2 4 x 2/2

4a Reckless V jumps
Explosive

Rebellion
Program
 Day 4 Running

Block 3

Warm Up
Squat and Jump 2x7

Backward Lunge w/ Twist 2 x 7/7

Backward Roll to Hamstring 2 x 7/7

Knee Hugs 2 x 7/7

High Knees 2 x 20m

Quad to Hamstrings 2 x 7/7

Running
Cuts and Hills Week 1 Week 2 Week 3 Week 4

10y x 10y 10y x 10y 10y x 10y 10y x 10y

Side Shuffle/Forward Cut 4 each 4 each 4 each 4 each

10 x 15 y 4 each side 4 each side 4 each side

Back/Back Break 4 each side

15y x 12 15y x 12 15y x 12 15y x 12

Hill Sprints reps reps reps reps

Rebellion
Program
 Day 4 Lower Body Strength

Block 3

Warm Up
Elevated Calf Overhead Deficit
Hips Foam Roll Deep Sumo Squat
Stretch Split Squat
1:00/1:00 1:00/1:00 2 x 8/8 2x8

Week 1 Week 2 Week 3 Week 4

Lifting Ramp Ramp Static Ramp
3x3
6 x 2 static 4x2 8x1
4x1
1 Box Power Clean
1a Big upper body

3 x 4/4 4 x 2/2
5 x 3/3 4 x 3/3
Single Leg Squat 2 x 9/9 1 x 5./5
2a Explosive

5 x 17/17 5 x 17/17 4 x 17/17 5 x 17/17

Chinese Side Bends
2b Core

3 x 17 3 x 17 3 x 17 3 x 17
Reverse Hyper
3a Back work

3 x 17 3 x 17 3 x 17 3 x 17
Spanish Squats
3b Quads

Rebellion
Program
 Day 5 Upper Body Strength

Block 3
Warm Up
Banded Internal/ Underhand Band Reverse Snow
Push Ups
External Rotations Pull Aparts Angels
2 x 8/8 2 x 20 2x8 2 x 8/8

Week 1 Week 2 Week 3 Week 4

Lifting Ramp Ramp Static Ramp

Behind the Neck 4x5 4x5 4x5 4x5

1a Push Press
Big Finish

3x5 3x5
7/5/3/5/7 7/5/3/5/7
Incline Bench 2x9 2x9
2a Swole

5 x 7-9 5 x 7-9 5 x 7-9 5 x 7-9

Curl ups
2b Lats

Alternating DB 4 x 12/12 4 x 12/12 4 x 12/12 4 x 12/12

3a Bench
Swole

4 x 17 4 x 17 4 x 17 4 x 17
Bent Over Row
3b Pronated

3 x 25 3 x 25 3 x 25 3 x 25
4a Preacher Curl
Bize

3 x 25 3 x 25 3 x 25 3 x 25
4b Tricep Extensions
Trize

Rebellion
Program
 mobility
Day 1 Day 2
Foam Roll Middle Back 60-90s Foam Roll Lats 60-90s

Foam Roll Hips 60-90s Foam Roll Mid Back 60-90s

Foam Roll Groin 60-90s Foam Roll Groin 60-90s

Couch Stretch 3 x 30s Brettzel 3 x 30s

Prayer Stretch 3 x 30s Table Stretch 3 x 10

1x
T-Spine Rotation 3 x 10 Hip opener through

Leg Lowering 3 x 10 Twisting Bear 3 x 10

Day 3 Day 4
Foam Roll IT Band w knee
60-90s Foam Roll ITB w knee bend 60-90s
bend

Foam Roll Mid Back with ext 60-90s Foam Roll Mid Back with ext 60-90s

Foam Roll Groin 60-90s Foam Roll Lats 60-90s

2 x 15s
Supine Shoulder Ext 3 x 20s Band Shoulder Series holds

Seal Stretch 3 x 20s Band Hip Stretch 3 x 10

Trunk Rotation 3 x 10 Arch Hollow Rolls 3 x 5/5

Standing T-spine ext 3 x 20s Spider Crawl 3 x 5/5

Prone Arm Extension 3 x 10 Xiaopeng forward 3 x 10

Program Layout
Ramp means that you should increase
weight each set, pushing yourself to
Exercise Groups/ Supersets go heavier until the last set is the most
Complete all sets from 1a, then move weight that you can do.
to 2a.

For group 3, complete a set of 3a,

then 3b, and alternate between the Static means that every set 3 x 2, 2 x 1
exercises until all sets are completed. should be the same weight.
Typically you should pick a mid Perform 3
Finally move onto 4a and complete all range weight, such as the amount sets of 2, then
sets. you would lift on the 2nd or 3rd set perform 2 sets
of a ramping week. of 1.

Lifting Ramp Ramp Static Ramp

3 x 2, 2 x 1 3 x 2, 2 x 1 4x2 3 x 2, 2 x 1
All 1a No Feet Snatch
Keep Toes Grounded
Sets

All 5 x 2/1 5 x 2/1 4 x 2/1 5 x 2/1

2a Power Clean/Clean
Sets

7,5,3,7,5,3 7,5,3,7,5,3 7,5,3 7,5,3,7,5,3

3a Back Squat
All
Sets 6x4 6x4 3x4 6x4
3b Box Jumps

All 3 x 6/6 3 x 6/6 3 x 6/6 3 x 6/6

Sets 4a Cossack Squats
Rest: 1:00

Weight Log Varying Rep Schemes

Enter the amount Video Links
When every set in an exercise has different
of weight you Click the exercise
reps, we separate the sets with a comma.
lifted here, either title for an
In this example, the first set is 7 reps, the
for each set or the example video of
second 5 reps, the third 3 reps, and so on.
heaviest set. the exercise.

Rest Time The rest Unilateral/ Alternating Complexes In a complex

time provided should be Exercises Some exercises require a of exercises, the number
taken in between each number of reps on each side, either x of reps for each exercise is
set. For supersets, reps on one leg/arm then x reps on the separated by the slash.
perform one exercise other, or alternating between both sides. One exercise should flow
after the other, and take In this example, you will perform 6 right into the next. In this
the rest period after squats on each leg, alternating from case 2 power cleans right
each round. one leg to the other. into 1 full clean.
Terms and Abbreviations
“Clean” and “Snatch”: If the exercise states only clean or snatch, it is indicating doing the full lift,
pulling from the ground and catching at full depth. Any variation from the standard Olympic lift will be
indicated. For example the exercise will be named “Power Clean” if the bar should be caught tall, or
“Hang Clean” if the bar is to start at the knees.

Ramp: You should increase weight each set, pushing yourself to go heavier until the last set is the
most weight that you can do.

Static: Every set should be the same weight. Typically you should pick a mid range weight, such as
the amount you would lift on the 2nd or 3rd set of a ramping week.

Unbroken: Do not pause at the top or the bottom of the rep, make continuous.

OTM: On The Minute. Set a timer and start each set at the start of every minute.

NB: No brush. The bar may not make contact at the hips for cleans and snatches.

NF: No feet. On cleans and snatches your feet may come up on the toes but may not leave the
ground.

BN: Behind the Neck. The bar is set behind the neck rather than a front rack.

NG: Neutral grip. Hold the dumbbells or grip so that your palms are facing each other.

ECC: Eccentric. Lower the weight slowly.

HAF/HAM: Heavy as F**k, as heavy as possible

SL: Single Leg.

DB: Dumbbell.

KB: Kettlebell.

Alt: Alternating.