zacktelander

Week 3 of 12. Starting Strength Edurance

Please pay attention to directions:

20 rep sets have long been used to build the widest possible base for training

See article here: https://barbend.com/20-rep-squat-workout/

When warming up for a singular 20 rep set try and build to a weight that you can comfortably do for sets of 8 to 10. Then you want to do that weight for 1 VERY HARD set of 20. 

The key is VERY LONG ranges of mot...

Anatomical Adaptation Week 2 End of Phase

PLEASE READ:

Short and sweet phase of training coming to an end. This is still a preparatory phase for what is to come.

You should really challenge yourself this week because you know the movements. All but one day from this week uses the same movements as week one just with heavier.

Your aim should be to try and hit every rep within every minute of the session WHILE also challenging yourself.

You'll likely need alternative weights nearby and you'll need to remember th...

200k Subscribers Q&A

Thank you so much for supporting me. Without my patrons i’m not sure i’d be able to still be doing what I love. 

Please comment any questions you have for my next video. Please try to gear the questions more towards my life and my career as opposed to training (I will do a training Q and A for patrons only soon!). 

thank you again! 

ZT

Week 1: Please Read Directions Along with the Program

This is Week 1 of a 2 week mesocycle - The first of 4-5 mesocycles 

This phase is called anatomical adaptation. It's a term coined by the godfather of periodization, Tudor Bompa. This phase will prepare you for the more intense mesocylces of training to come. 

This is GPP based training, with high volume, and lower loads used. It is very very simple but incredibly effective in preparing you for the training to come. 

How your training sessions should look:

Weekly Release with Message Board Starting 3/6/23

Hey Everyone,

I'm going to try something new for you all. I will be releasing a weekly program that will add up to a 12 week long macrocycle of training.
The weekly release will allow people to comment and will allow me to answer questions. 

2 Weeks of Anatomical Adaptation

2 Weeks of Strength Endurance

2 Weeks of Hypertrophy/High Rep Strength

3 Weeks of Maximum Strength

3 Weeks of "Conversion To Power"

YOUR QUESTIONS HAVE BEEN ANSWERED

Patreon Exclusive Video Q and A

Please ask your questions below. I'll answer them in a video 48 hours from now!!!

6 Week Freak - Bodybuilding Cycle

This is an abbreviated version of  what I have been doing the last 12 weeks to prepare for filming. This is a great base for a strength cycle but with a lot more of a hypertrophy focus. GET HUGE!

Patreon Q and A - 9/28/2022

Lol I didn't select "mic" for the audio recording so I'm holding the mic for no reason

Q and A - Questions Due By 9/27/2022

Ask your questions in this comment section and I will get to them via video!

Patrons Only Q and A | September 4th 2022

Q and A for Patrons only video

PLEASE HAVE YOUR QUESTIONS IN BEFORE SUNDAY SEPTEMBER 4TH

Base Phase - Getting under the bar

In this phase there is a lot of work on the turnover and the catch in the snatch and the clean through the use of blocks. Important things of note:

- You can stack plates or any objects to rest the plates on

- This program is to help people who struggle to get under the bar

- This program is a base phase however there are opportunities to hit maximal lifts

- This program is 6 weeks long and 4 days of training per week

ANSWERS FROM THE LAST Q&A

Q & A video!

Ask questions and I'll post an exclusive patron only video on Sunday the 7th answering them.

PATREON Q&A ANSWERS 7/24/2022

Patrons ONLY Video Q&A to come out July 24th

ASK YOUR QUESTIONS IN THE COMMENTS!

Peaking Phase 3's to 1rm!

This is a continuation of the base phase 8's, and strength phase 5's to 3's. Week 1 of this cycle has a built in deload. Weeks 2 and 3 build up very heavy lifting in preparation for week 4. Week four is a standard meet week protocol. The 5th day of week for is a testing day for the Snatch, Clean and Jerk, Back Squat, and deadlift. Enjoy!!!

Unbreakable - Cycle 1

My most recent video https://www.youtube.com/watch?v=xILdDoygN7M has inspired me to put together an all encompassing training program with 3 days of barbell strength training and 2 days of Calisthenics and Cardio.

Cycle 2 Will Come in the next few weeks 

Strength Phase 5's to 3's (Immediately after Base 8's)

Here it is! Lets see some rep PR's on the back squat!

Base Phase 8's

From my latest YouTube Programming Video (released December, 11th 2021). Sets of 8 on back and front squat. This is a perfect set up for a strength phase. The following phase will be out next month

Big Compound Movements 4 weeks (3x/week)

Hey guys here is a very barebones and very effective program. It is meant for those who may not have the time to do a lot of exercises but still would like to gain/maintain a level of strength and hypertrophy.

General Strength Program

This program is for the lurkers who support me on youtube. I wanted to create a program to get you in the gym and get stronger no matter what your endeavor. I know you guys are out there and I wanted to make something for you. There are some very simple variants of the olympic lifts on this program. You will be able to accomplish these on your own relatively quickly. 

Important Video Links:

Easy Power Snatch Progression 2021-06-08 00:38:13 +0000 UTC View Post

4 Week Pull Volume Bump

This is a great program to get more work on positions and pulling strength in both the snatch and clean from the floor. Maintenance of back rigidity and control over the bar are the main technical points of emphasis.

You will only be squatting 1 time per week in this small phase, however you will get plenty of work on the legs with lunges and clean+front squat complexes.

Total Beginner 3x/Week Program

This program is for the TOTAL BEGINNER to weightlifting 

Structure: This program has an extensive drill set that tapers off over the four weeks. There is a limited amount of strength work as this is designed to learn the skill of the snatch and clean and jerk. 

Movements: All drills can be found Here  and 2020-11-09 01:12:16 +0000 UTC View Post

ALL QUESTIONS ANSWERED (in only 1:03:00 lol)

Thank you all for your questions!!!

Q&A

Hey everyone,

Time again for another patreon exclusive Q&A. Please ask any questions in the comment section of this post within the next 24 hours and I will get to them in a video. 

Also, I am working on an 8 week 3x/week beginner weightlifting program. 

8 Week (Switched From 12) Hypertrophy Block Phase 2

Hey Guys,

Switched to an 8 week Program instead of 12!

Hypertrophy and Weightlifting Phase I - Weeks 1-4

Time to leave humanity behind!

Edit: Fixed RIR

I ANSWERED YOUR QUESTIONS!!!

https://www.youtube.com/watch?v=aP0jbM5Hkss&feature=youtu.be