Wild Physique Fitness
Powerlifting, Power Sports , General Fitness, Strongman, Bodybuilding, MiscellaneousThis is a four week phase designed to help you add functional mass at the beginning of a powerlifting training cycle. Due to the high volume of this phase, it also functions as an accumulation phase or a strength conditioning phase.
It is recommended that following this program you move to a more intense phase with a reduction in volume. Sheiko, 5x5, and linear periodization are all appropriate choices following this phase.
Features6 sessions per week
Must use App app to view and log training
Program Training
Kettlebell Warm Up 1
A
Descending Ladder of Reps with as little rest as possible. 15-12-8-6 Clean and Squat Fighter Figure 8 Warrior Lunge (opposite hand) Slasher Lunge (closed side) Leaderboard instructions: Record Time to completion on leaderboard
B
Back Squat
10, 5, 5, 3, 1, 3, 2, 1, 2, 3 @ 35, 50, 60, 70, 75, 77.5, 80, 82.5, 80, 77.5 lb
C1
Good Morning
4 x 6 @ MAX lb
C2
Front Squat
4 x 6 @ 45 lb
D1
Lateral Lunge
4 x 6
D2
One-Arm Russian KB Swing
E1
Reverse Lunges
4 x 6
E2
American KB Swing
4 x 15
A1
DB Renegade Row
5, 6, 7, 8, 9, 10, 11, 12 @ 7
A2
American KB Swing
5, 6, 7, 8, 9, 10, 11, 12
A3
TRX Push-Up
5, 6, 7, 8, 9, 10, 11, 12
A4
Chin-Up
5, 6, 7, 8, 9, 10, 11, 12
B1
Incline DB Bench Press
5 x 6 @ MAX lb
B2
Bench Press
5 x 2 @ 80 %
B3
Clapping Push-Up
5 x 5
C1
1-Arm Dumbbell Press
4 x 6
C2
1-Arm DB Row
4 x 6 @ MAX lb
D1
1-Arm KB Press
4 x 8 @ MAX lb
D2
1-Arm DB Row
4 x 6
Rope Warm Up
A
A1: Battle Rope Jump Slam "2-6 rounds x 30 sec A2: Battle Rope Alternating Wave with Squat " 2-6 rounds x 30 sec A3: Battle Rope Alternating Wave with Side Lunge " 2-6 rounds x 30 sec A4: Battle Rope Circle Wave " 2-6 rounds x 30 sec A5: Battle Rope Low to High Chop " 2-6 rounds x 30 sec A6: Battle Rope Kneel to Stand Wave " 2-6 rounds x 30 sec
B1
Two Hand Landmine
5 x 6
B2
Busdriver
5 x 6
B3
One-Arm Landmine Snatch
5 x 6
B4
Landmine Bar Twist
5 x 6
B5
Crossbody Land Mine
5 x 6
B6
Sledgehammer Strikes
4 x 15
Everett Catalyst Warm-Up
A
Everett Catalyst Warm-Up
This is the warm-up for Olympic weightlifting recommended by Greg Everett of Catalyst Athletics. Use it as-is, or substitute/omit/add drills as needed to address your individual needs. If cold and/or particularly sore or stiff, begin with 2-5 minutes of monostructural activity like rowing, cycling or jogging. You can follow this with a quick and light foam rolling series, shown here - https://www.youtube.com/watch?v=mhTP4... Then run through this series of DROM drills before beginning your specific barbell warm-up for your first exercise. 10-15 reps (10-30 seconds x 1-3 sets for the 2 static exercises). Wrist circles - both directions Elbow circles - forward & backward Seal swings Over & backs Freestyle bounce Arm circles - forward & backward Trunk rotations Hip circles - both directions Bow & bend Knee circles - both directions Leg swings Squatting ankle stretch Russian baby maker
B1
Sumo Deadlift
5 x 5 @ 70 %
B2
Barbell RDL
4 x 6 @ 70, 71, 71, 70 %
B3
Deficit Deadlift
5 x 2 @ 80 %
B4
Deadlift
5 x 1 @ 90, 91, 92, 93, 94 %
B5
Snatch Deadlift
4 x 6 @ MAX lb
B6
Hex Bar Deadlift
4 x 8 @ MAX %
A1
DB Renegade Row
5, 6, 7, 8, 9, 10, 11, 12 @ 7
A2
American KB Swing
5, 6, 7, 8, 9, 10, 11, 12
A3
TRX Push-Up
5, 6, 7, 8, 9, 10, 11, 12
A4
Chin-Up
5, 6, 7, 8, 9, 10, 11, 12
B1
Incline DB Bench Press
5 x 6 @ MAX lb
B2
Bench Press
5 x 2 @ 80 %
B3
Clapping Push-Up
5 x 5
C1
1-Arm Dumbbell Press
4 x 6
C2
1-Arm DB Row
4 x 6 @ MAX lb
D1
1-Arm KB Press
4 x 8 @ MAX lb
D2
1-Arm DB Row
4 x 6
Sled Work
A
Recommended 5-10 sled drags or pushes to move blood around and help with recovery.
Upper Body Mobility and Foam Rolling
B
Use any exercises for upper body mobility especially in the shoulders and for the scapula.
