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Making Strong People Stronger With hard work and dedication, lifting 2, pounds for men or 1, for women is absolutely possible. If you do end up missing, just stop there. We end the day with strap supported goodmornings. These are goodmornings that start at a low height, supported by spud straps or even chains. The movement begins with the concentric contraction or the upward motion, so the barbell should start at a height equal to your bottom position in the goodmorning.
The rest of the day has already been explained. I would like to note that the front squat is a recovery squat, so stick to the 7 RPE intensity suggestion. This should be an easy lift used to emphasize recovery and movement. DAY 3 For the front squat, performed all reps with a 5-second eccentric portion the way down and a 5-second pause in the bottom of the front squat. Then for the snatch grip deadlift, this is to be performed at a deficit of two inches. I would stop one rep short of failure. DAY 6 We have another variation of a wave here with the front squats.
This is meant to acclimate your low back to the volume. We will start to add in more of the Olympic lifts - but not quite as heavy. The frequency of squatting will be high at four times per week - and sometimes twice per workout. The volume is down, but the intensity and load are high. The goal is a new 1RM back squat and front squat.
I want you to go as heavy as possible as long as you maintain good clean technique neutral spine, staying over the bar, and feet in complete contact with ground.
DAY 2 The no-hook and no-feet snatches are great for bar path and timing. You will naturally keep the bar closer to the body or you will feel the bar coming out of your hand. You will also pull under the bar faster because you will feel that same feeling of the bar coming out of the hands if you focus too much on the shrug and pull. I love the jerk exercise from this day. These are great for nailing down the jerk positions. Most misses are caused Mash Evolution 91 from a bad position in the dip and drive.
The final rep is designed to take the positions and morph them into a perfect jerk. Stacked is a great cue. Coach McCauley thought that all athletes should spend time with dumbbell or kettlebell push press to encourage stability and symmetry. DAY 3 On this day we are going heavy. We will be working up to an all out max later in the block. Remember: the number one goal of this block is a new PR in the front squat and back squat. The snatch and clean are from short blocks with the bar well below the knee.
I am just giving the back a bit of rest for the heavier squats later in the week. You are working to a 5RM, starting with the weakest leg. This isometric contraction in the pause will stabilize the hips in this position, which will translate big in the jerk. Make sure you maintain a vertical spine so you can work the other hip while in complete extension. This is a great way to maintain back health per Kelly Starrett. Pyrros Dimas brought my attention to the way that Lasha does pulls, which is basically an exaggerated first pull never moving behind the bar at all for a second pull.
This movement will strengthen the position especially if you throw in some isometric contractions and slow eccentrics , and it teaches the athlete the movement.
DAY 5 We begin with a movement designed to warm the athlete up for the main movement and conquer movement flaws. The pause at the hip is designed to teach the athlete to push through the ground longer while staying over the bar for a better bar path and more powerful second pull. We are going heavy with complexes designed to perfect movement.
Remember this block is designed to peak your squats and perfect your movement in the Olympic lifts. The pulls to the hip are for the exact same reason as the warm up to stay over the bar longer while keeping your feet through the floor. And of course - remember the Golden Rule for these. Mash Evolution 93 DAY 6 We are getting heavier on these waves as we build toward a massive back squat. A note on the reverse planks: they are performed with your feet in a chair or on a bench with your back on the floor.
You can hold a weight on your hips, and then pause at extension for the prescribed time. The volume will lean heavily toward the snatch and clean and jerk. The strength work is designed to maintain or slightly improve the squats, pulls, and presses. DAY 1 Let me explain one very important aspect of this first day.
The volume is fairly high in the snatch and clean and jerk because we want to perfect the movement. I am giving you the option to work up to a heavy 1RM if feeling good. If there are any misses, you are not to work up. This is a great time to utilize velocity based equipment so you can take subjectivity out of the equation.
Athletes will lie to themselves. The back squat is straightforward. We are still going heavy in the snatch pulls. I get this style of prescribing pulls directly from the Chinese. The goal is to work up as heavy as possible with the goal of maintaining perfect pull mechanics. The movement stops when technique breaks down. The movement I want to explain in a bit of detail is the dual kettlebell overhead front foot elevated lunge holds.
The goal is perfect posture, which is why I want the kettlebells held overhead. I Mash Evolution 99 want you to make sure that your ribs are down and that you maintain a neutral spine. The goal is a perfectly upright torso to maintain complete extension of the back hip. Kelly Starrett mentioned to me that weightlifters and powerlifters load the hips in flexion and never in extension, causing a lot of major back and hip issues.
Once we implemented movements similar to this one, a lot of our nagging low back issues went away. We are elevating the front foot to encourage a bit more range of motion. The goal is to hold a parallel lunge position for 30 seconds per leg for 3 sets. DAY 2 At this point in the program, we are not using a lot of fancy complexes that can make things a bit complicated.
We are using the SAID principle for the most part and keeping thing specific. This block is as close to the Bulgarian System as I get with my team. With my athletes who have been training for 7 or more years and have Olympic potential, they might spend more time in blocks like this one - and they might experience more sessions per week with some two-a-days.
The 2RMs in the power snatch and power clean are meant to be just that - I would prefer that you stop one set before failure. If you lose your mind just one day and take way too many attempts at any one movement, you can literally mess up weeks of training. Autoregulation is the sign of an athlete who will succeed in this sport.
Mash Evolution The jerks are a bit more specific with some work sets pausing in the catch plus a no pause rep. I really want you to perfect the position of the catch on that first rep. If you catch it out of position, I want you to adjust to the correct position before recovering.
After the work sets, I am giving you the green light to work up to a 1RM. If you do miss, work back down and stop. The front squat is what I call a recover squat. There is very little volume, and it is not meant to be heavy. The long pause is designed to encourage perfect positions in the bottom of a clean - and it is designed to stabilize that position, giving the athlete the ability to absorb lots of force.
The athlete finishes with an upper body superset. In weightlifting an athlete can never have too strong of a back or triceps. Both muscle groups are asked to stabilize massive amounts of weight in a lot of different positions. DAY 3 This is a lower volume day for the snatch and clean. The goal for this day is to get better at the movement, while letting the body heal up for a big Day 5. The front squat is heavy enough to keep that movement strong, but nowhere near a weight the athlete might potentially miss.
There are a few down sets to keep the volume high enough to avoid any loss of muscle mass or strength. The clean pulls are heavy once again with the athlete stopping the minute form breaks down or whenever the athlete feels like more weight will possibly break their form. Mash Evolution DAY 5 I am having you take Day 4 off in this block for some extra recovery time to heal up after the long 12 weeks of strength work. Day 5 is our max effort day.
This day is straightforward. I am asking you to max out in the snatch and clean and jerk. I recommend treating this day like a meet. By that I mean start experimenting with the type of warm up you will use at the meet.
I recommend giving yourself three attempts just like in a meet, so you can start devising a strategy. We finish out Max Out Friday with push presses that will peak as well toward the end of this block.
Push presses are an imperative movement for any weightlifter or strength athlete. We end with some upper body super sets of dumbbell shoulder triangles and dips. The shoulder triangles are a great stabilization exercise for weightlifters. The movement is performed like the following: 1. Perform a normal lateral raise horizontal shoulder abduction. With your arm held straight out to the side, perform horizontal shoulder flexion by bringing the arm around in front of the body.
Lower the arm in front of the body. Perform forward shoulder flexion raise the arms straight in front of the body. Perform horizontal shoulder extension by bringing the arms around to the side once again. Lower the arms down to the original starting position to the side of the body. Mash Evolution This is one repetition in the dumbbell shoulder triangle exercise.
This movement will keep the shoulders strong and stable, which is crucial for weightlifting, powerlifting, or any sport. DAY 6 This is the day designed to keep the athlete strong and to possibly even add some strength in these crucial weeks leading up to a meet. We are going heavy in the back squat with 5RMs, which are great for building strength and adding muscle. The clean deadlifts should maintain the pulling mechanics related to the clean.
The key is to keep knee flexion in the equation to avoid a lot of knee pain. Constantly performing knee extension with tons of squats, cleans, and pulls can create an imbalance if there is not enough knee flexion.
That imbalance can put stress on the patellar tendon and cause pain. The front foot elevated lunge holds are to be performed like the lunge holds on Day 1 minus the kettlebells overhead. If able, simply hold a dumbbell or kettlebell for added resistance. It is also designed to develop a strategy for meet day. The focus is going to be the competition lifts. There should be zero misses in any of the strength movements. Working to failure in the squat, for example, can set an athlete back days or weeks with recovery time - so be extra smart during this crucial time.
DAY 1 We are using particular complexes as warm ups for the main lifts to allow the athletes to dial in their mechanics before getting to the main percentages. From there we are no longer programming percentages, but instead we are talking in actual warm up attempts or competition attempts.
If you are making these attempts with no problem, you are on the right track. If you are experiencing lots of misses, you might want to reconsider your strategy. The waves are prescribed for two reasons. First, we are using post-activation potentiation to improve the mechanics of the second wave. Second, these waves condition the athlete for the potential of this very thing in competition. In a lot of meets, an athlete will perform their opening lift, jump kilograms for their second attempt, and then find themselves 12 attempts out.
At this point, the athlete has to wave down and back up to stay warmed up or they will grow cold before their second attempt. We use waves a lot to condition our athletes. DAY 2 This day will have some heavy attempts at the power snatch and the jerk for the first couple of weeks. Then we phase out the Mash Evolution jerk and only work in power cleans and power jerks. Power jerks are great for developing a perfectly vertical dip and drive. We have now placed the squat here instead of Day 1, allowing us to emphasize the snatch and clean and jerk on that day.
I have found that keeping squats in on Day 1 can be too mentally taxing for most athletes. The 5 x 3 nature of the squat protocol is designed to maintain the absolute strength developed in the weeks before.
For some, it might be enough for added strength. You can see in this day we are keeping the upper body hypertrophy work in the equation, but the movements chosen are easier movements to recover from like the band triceps extension. These will leave your triceps pumped - but not sore the next day. That leaves your triceps recovered for the main priority of the block, which is a maximum snatch and clean and jerk.
DAY 3 Nothing fancy in this day, just some lesser volume snatches and cleans. We are still pulling, but now we are pulling from blocks. This is meant to protect the back and allow it to recover for Day 5. DAY 4 Day 4 is basically active recovery with some low volume and light intensity snatch and clean and jerk.
The goal is to stay fresh for Day 5. The upper body work is designed to pump and to be easily recovered from. Bands are great for this time of the year because they lower in intensity when the muscle is lengthened. This style of training causes very little muscle damage but still causes good amounts of metabolic stress the pump.
DAY 6 We have added in the no-hook no-feet snatches to keep the timing and bar path crisp as the athlete approaches competition. We are still going fairly heavy in the back squat on this day in the hopes of at least maintaining all the strength we developed earlier in the program and for some, building even more strength.
The goal is total recover for a perfect competition. Of course this program is designed around a Saturday meet day. If you compete on a different day, just adjust the days up or down. Most athletes prefer to take the day before a meet completely off. Taking notes on each athlete and tweaking a bit each competition can perfect this process. When something works perfectly for an athlete, repeat the process until it stops working.
Greater volume will yield more gains Obviously the ability to produce power is important - but only as it relates to a one-rep max. All of that should lead to a nice new personal record in all three lifts.
We use movements either totally or slightly different from the competition lifts, giving the joints a break from the movements they will be performing throughout the rest of their powerlifting programming. The primary goal is to stimulate a hypertrophic response early on that will be continued throughout the first twelve weeks.
In Mash Jacked, I explained this in more detail - but there are three programming factors that trigger muscle gain: mechanical loading going heavy , metabolic stress getting a pump , and muscle damage micro-tears from strenuous movements.
With our focus on hypertrophy in the first weeks, the volume will be high. We will be taking you to near failure a lot to focus on mechanical loading. There will be lots of metabolic stress and muscle damage - so get ready for the pump and get ready to be sore. The key is to endure these first few weeks so you create the biggest impact on muscle growth. This will result in PRs later on in the program. DAY 1 On this day, we are focusing on a higher intensity with a lower rep scheme, but the overall volume is still high with the 10 sets of 3 reps.
Barbell hyperextensions are great for strengthening the spinal extensors, glutes, and hamstrings. The other benefit is this exercise creates a lot less muscle damage compared to like RDLs or goodmornings. Mash Evolution The TRX leg curls are a great way to work the hamstrings, glutes, and lumbar area. If you only focus on knee extension with little or no flexion, the quads will begin to tighten - causing some patella issues.
DAY 2 Here we are using the wide grip bench press much in the same way as the front squat above. The pull-up is one of the best exercises on earth. Before we feel the need to go into the debate between whether the lats are important or not, I want to ask you a question: have you ever seen a really good strength athlete with a weak back? Submaximal reps are great to prescribe for bodyweight movements like dips and pull-ups.
Not everyone can bang out 5 sets of 10 reps - but as long as you are taking things to near maximum, you are going to elicit a major hypertrophic response. If you are able to pump out more than ten repetitions, I recommend adding weight, either with a vest or holding weight with your legs. I prescribed the exact same thing for the dips in this section. I recommend substituting in pull-up holds.
Hold for as long as possible, followed by a slow and controlled eccentric lowering all the way to full extension. You can either go for maximal hang time on one big repetition or go for Mash Evolution several submaximal hang times. The key is going to be a focused progressive overload, so make sure you track times and volume. DAY 3 Day 3 features the deadlift, and I need to clarify something: I want you to use the opposite stance from what you normally use to deadlift.
I assumed that most of you are conventional deadlifters, which is why I have prescribed sumo deadlifts here. If you happen to deadlift with a sumo stance, I recommend using a conventional stance during this day.
High repetitions with the deadlift are useless unless you add in an eccentric component. Otherwise, I suggest using singles only. If you want to make the muscles that support the deadlift bigger and stronger, control the eccentric portion of the high repetitions.
We used unilateral squats with slow eccentrics and with the safety squat bar in the weightlifting program as well. The slow eccentric is for added control in the deceleration phase and is going to provide more hypertrophic qualities to this movement. I put two of my female lifters through an eccentric phase and isometric phase of training because both of them were hypermobile with zero eccentric control.
It was hard to add any kilos to their squat until we started using this style of training. Both of them hit substantial personal records after the phases. Then we added more eccentrics and isometrics to all programs with much success. The suitcase deadlifts and the unilateral carries are both great movements for stabilizing the back and pelvis. The unilateral component is a great way to strengthen the internal and external obliques in a functional way, leading to stability under load.
You Mash Evolution will also strengthen the quadratus lumborum, which can be a bothersome muscle if not addressed. Healthy hips will equal a healthy spine in most cases. DAY 4 Now we are focusing on the high-repetition component of hypertrophy, which will cause some gnarly metabolic stress the pump. All of these movements are well known, except maybe the kettlebell bottom up Z press. This movement is performed sitting on the ground with your legs straight out in front of you and toes pointed.
You can use one or two kettlebells at a time with the bell the round fatter portion facing up. This makes it harder to control the kettlebell. The goal is to maintain a perfect posture while pressing the kettlebell. This is a great movement for emphasizing proper posture and scapula control. DAY 5 You know what this is. Here we have more German volume training. I am programming in high bar squats to emphasize full range of motion at the knee for maximal quad growth.
I am trying to build some Ronnie Coleman lookalikes during this phase. We are getting into the competition movements low bar squats, competition grip benches, and competition stance deadlifts. The emphasis is still hypertrophy, but some of the repetitions are going to start to drop to begin preparing the nervous system for heavier loads.
I like the safety squat bar because it places the center of mass a bit out in front, causing the spinal extensors to work a bit harder.
I love the unilateral goodmornings. If you have extremely good balance and body control, you can perform these with the off leg rotating out as your hinge at the hip. If you choose this route, I want the off leg to be straight out from the hip, held in complete extension. Otherwise, you can place your off leg foot against a wall - or place your off leg against the ground, touching with just the ball of the foot.
One quick note on the lunges: I want you to focus on maintaining a completely vertical torso to keep the hip of the back leg in complete extension. DAY 2 The close grip benches on this day are self-explanatory, but I need to make a point about the axle bar seated pin presses. You will need a power rack for this movement. You should set the pins at a Mash Evolution height where the axle bar is right at chin level.
The focus is on the lockout. After the axle bar seated pin presses, I have you doing some dumbbell shoulder presses with full range of motion. Now we will maximize shoulder hypertrophy and lockout strength. Bentover rows are awesome, but pausing them on your chest will make them even better.
This will add a rhomboid element to the movement, strengthening the muscle responsible for holding the scapula together which is important for just about every major strength exercise on earth, especially the squat, bench, and deadlift. DAY 3 The deficit deadlifts are meant to be performed with your competition stance. There are a lot of athletes making subtle changes to a movement and keeping the same repetition scheme for several blocks, and they are seeing phenomenal results.
The safety squat bar rear leg elevated split squats are still in there with a slow eccentric, but now we have lower repetitions. I love reverse hypers for lower back capacity. We are alternating heavy weights with light weights to take advantage of post-activation potentiation. I would like to mention that the superset with the nosebreakers, pullovers, and close grip bench press is the best triceps superset in the world.
Preferably all movements are performed with a curl bar, but a straight bar would suffice. The main goal is a maximum effort. The shorter blocks will keep the load a bit lower, which is a bit easier on the body and allows it to recover for the weeks to come. The volume is high enough that you are still adding some muscle, but there are plenty of opportunities to hit some big singles.
The key to this block will be in the ability to auto-regulate - or in having a coach who can cut things a set early at times. If you start missing on a consistent basis, not only will you learn to be inconsistent, but you will also find recovery almost impossible.
If you are able to use your brain in this block, you will set yourself up well to crush it in the final blocks. This would be a great time to implement velocity by setting some standards - for example, making a rule that all lifts must stay above 0. In summary, the main thing I am after is for you to test out bigger weights on a consistent basis without any misses. You can use a straight bar. I just like to give you guys the variety if you have the specialty bars.
The straight bar will always have the advantage of being more specific. Other than that, this day is straightforward.
If you want to build a powerful booty, you will love the reverse lunges and barbell hip thrusts superset. Finally, I like to add in Mash Evolution some bodyweight lunges as the frequency increases on the lower body movements. High volume and low intensity is great for strengthening connective tissue. We'll send you high-value emails from Travis Mash - so get ready! And look, we respect your privacy and we hate spam.
Your info is safe with us. A wealth of knowledge can be yours with these guides from Travis Mash. Before writing this book, I researched for a couple of days, so that I would get a better understanding of PAP. I wanted to know why it works, and I wanted to know why it works better for some than others. Before we go any farther, I need to give a brief definition of PAP.
The underlying principle surrounding PAP is that heavy loading prior to explosive activity induces a high degree of CNS stimulation which results in greater motor unit recruitment lasting anywhere from five to thirty minutes. Most of the time people refer to PAP when using a strength movement in conjunction with a powerful more ballistic movement like plyometrics or sprinting. My man Coach Joe DeFranco is famous for his contrast speed training. He calls in contrast training. One example is where he uses heavy sled drags in contrast to short sprints.
I will admit right now that I use this method with all of my sport athletes with amazing success. A lot of people including me will perform back squats with a jump of some sorts. Others will use the bench press in contrast to explosive push-ups.
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