Program Structure
The 6-week Novice/Intermediate Barbell Template:
This Program is designed to provide 5 workouts per week, incorporating a wide variety of fundamental functional fitness movements. You will be exposed each week to both Olympic lift and Powerlift strength progressions, all supplemented with basic conditioning circuits that can be performed using basic equipment.
Monday-Friday: You will be exposed to a major lift and a supplemental conditioning workout each day, as well as be exposed to skill work, in order to provide a well-rounded template for better overall fitness.
Saturdays: Saturday workouts will be longer conditioning pieces with no specific lift programmed. It will be an all-inclusive workout incorporating various conditioning elements, and they will test your limits! These tend to range from around 25-35 minutes and duration and will leave you feeling tired, satisfied and ready to attack the weekend!
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The 36-week & 21-week Intermediate/Advanced Barbell Templates:
The 36-week Template will provide 4 workouts per week (MTWF) with Thrusdays reserved for active recovery/skill work. This is a basic template that offers diverse and effective programming and requires personal knowledge of scaling and workout modification to benefit your personal goals and/or the goals of clients. This program can be morphed and scaled accordingly, with the basic layout for strength and supplemental metabolic conditioning designed for you. You will be exposed to Olympic and Power lifts regularly, and you will increase strength and conditioning weekly. The results have proven it.
Monday: Longer conditioning piece. Warm-ups, skill work and cool downs are up to the individual or gym. I would advise creating a longer warm-up with plenty of mobility and dynamic stretching to prep your body and joints for a 25-35 minute workout. Barbell movement prep is also encouraged.
Tuesday: Olympic strength with supplemental conditioning to enhance the strength portion. EMOMs and structured linear strength progressions will be the focus here. Conditioning supplements will be 10-20 minutes with lots of skill work.
Wednesday: Squats. Front and back squats will the focus. Linear strength progressions will generate a stronger athlete. Easy to run, easy to follow and effective for increasing 1-rep maxes. Supplemental conditioning pieces will be 5-20 minutes and provide basic conditioning.
Thursday: Rest/active recovery/make-up. Use this time to de-load and improve your skills, while also allowing your body to heal.
Friday: Olympic strength complexes. Clean and jerk complexes will be the focus. Linear progressions will be used here as well to improve overall strength and proficiency in the clean and jerk.
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The 21-week Template is the most advanced template an will provide a 5 day per week training structure. Unlike the 36-week program, workouts will be programmed Monday-Friday with the weekends reserved for recovery. This program will also incorporate bench pressing, higher-skill dumbbell movements and isolation lifts, whereas the 36-week program lacks volume in those two areas (unless you choose to incorporate those movements into the program design).
This template will emphasize all major Power and Olympic lifts regularly and will take the athlete through a linear strength progression. Deadlifts, front/back squat, bench pressing, snatches and cleans and jerks will be the predominant focus, all geared towards improving overall movement strength and efficiency.
Monday: Longer conditioning piece. Warm-ups, skill work and cool downs are up to the individual or gym. I would advise creating a longer warm-up with plenty of mobility and dynamic stretching to prep your body and joints for a 25-35 minute workout. Barbell movement prep is also encouraged.
Tuesday: Olympic strength with supplemental conditioning to enhance the strength portion. EMOMs and structured linear strength progressions will be the focus here. Conditioning supplements will be 10-20 minutes with lots of skill work.
Wednesday: Squats. Front and back squats will the focus. Linear strength progressions will generate a stronger athlete. Easy to run, easy to follow and effective for increasing 1-rep maxes. Supplemental conditioning pieces will be 5-20 minutes and provide basic conditioning.
Thursday: Bench press will be the focus. Dumbbell strength, isolation holds, farmer's carries and supplemental functional movement will monopolize most of the conditioning and accessory work for the day.
Friday: Olympic strength complexes. Clean and jerk complexes will be the focus. Linear progressions will be used here as well to improve overall strength and proficiency in the clean and jerk.
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The Home Bodyz Program is a 4-day per week program designed for minimal equipment and minimal space. ALL workouts can be performed with either one or two dumbbells (weights of your choosing) and/or a kettlebell. Some workouts will require both, other workouts will allow you to choose one or the other depending on the difficulty of your workout selection for that day (Novice, Intermediate or Advanced).
This program will run on a progressive basis. The Advanced and Intermediate workout options will remain challenging and difficult throughout, while the Novice gradually increases in difficulty the more comfortable and familiar you become.
All workouts for all version have a body-weight or dumbbell strength supplement and a core component. You will become proficient in accessory strength movements and you will quickly develop increased core strength.
Weeks 10-16 will incorporate heavier running workouts with distances ranging between 200m and 400m depending on your workout version. The first several weeks are designed to increase your cardiovascular efficiency through heavy interval training to prepare you for the running. So if you're not a proficient or experienced runner/walker, don't fear! This program will prepare you.
You will see results with this program and you will be guided through everything along the way. No prior knowledge or experience working with dumbbells or kettlebells is needed. You will be taught through demos and tutorials as you progress. Scaling options are also provided regularly to familiarize you with different options for different movements in case you have knee injuries, shoulder injuries, etc.
