#50to1Method Base

50 to 1 Method

Strength & Conditioning
Coach
Graciano Rubio

Are you tired of spending countless hours in the gym?

Doing things just because?

Not knowing if your effort will pay off?

If so, let's put an end to that.

The #50to1Method cuts through the nonsense and lets you focus on what really drives results. HARD WORK.

This program doesn't include any fancy gimmicks. No special equipment. And absolutely no BS.

It's for those who want to get in, get it done, and get out so you can have a life outside the gym.

On the other side of these 8 weeks you'll find a stronger, mentally tougher version of yourself.

$99
Get #50to1Method Base
benefit-image-0
No Special Equipment Required
This program will get you so jacked there won't be any room left when you're in the garage anyways.
benefit-image-1
Movements That Matter
Stop wasting time trying to copy your favorite influencer. Spend that time becoming a master of your craft.
benefit-image-2
Adapt to your needs
Learn how to adjust your training so you can make gains throughout your life.
Features
feature-icon
Programming 6 days per week
Strength, conditioning, and skill training that’s accessible and challenging for athletes of any level or background
feature-icon
Mental Exercises
Structured mental training exercises to cultivate your inner strength
feature-icon
Detailed, expert instruction
This program is not just about sets and reps. It's about understanding the core concepts of training so you can adjust the program to your needs.
feature-icon
Delivered through TrainHeroic
Sweating over a lifeless PDF is so last year. This program will push you harder, know you better, and keep you going longer, all through an app.
Equipment
Required
Barbell // Bumper Plates // Squat Rack
Recommended
Box // Dumbbells // Pullup Bar // Jump Rope
sample week banner image
phoneMockup
Sample Week
Week 1 of 8-week program
Sunday
Week 1 Day 1

Prep

A

Squat Warmup

General Warmup: 5:00 Bike or Row at easy pace 3 Rounds: 5 Pushups 10 Lunges 15 Air Squats

B

Back Squat

10, 10, 10, 5, 3, MAX @ 40, 50, 60, 65, 70, 75 %

Conditioning

C

Cindy

As many rounds as possible in 20 min 5 Pull-ups 10 Push-ups 15 Squats

Monday
Week 1 Day 2

Conditioning

A

10km Row

Perform a 10k Row.

Conditioning

B

5km Run

Perform a 5k Run.

C

Assault Bike

1 x 30:00

Tuesday
Week 1 Day 3

Prep

A

Snatch Warmup

10:00 Continuous Movement 5 Snatch Pull: https://www.youtube.com/watch?v=ozFjbwIOjU4 5 Muscle Snatch: https://www.youtube.com/watch?v=NFV2n_Didmc 5 OHS: https://www.youtube.com/watch?v=3AjEKNKLFME 5 Sots Press: https://www.youtube.com/watch?v=0JIj91he19Y "Continuous Movement" means you should be moving at a steady pace for the entire time. You should start breaking a sweat around minute 7-8. Start with a PVC pipe, then a barbell, and add some weight if possible for later rounds. You should get at least 4 rounds in.

B

Hang Power Snatch

10 x 2 @ 50, 55, 60, 65, 70, 75, 75, 75, 75, 75 %

C

Deadlift

5, 5, 5, 5, 3, MAX @ 40, 50, 60, 65, 70, 75 %

Wednesday
Week 1 Day 4

Prep

A

Press Warmup

General Warmup: 5:00 Bike or Row at easy pace 3 Rounds: 10 Pushups 10 Situps 15 Air Squats

B

Shoulder Press

10, 10, 10, 5, 3, MAX @ 40, 50, 60, 65, 70, 75 %

Conditioning

C

Annie

50-40-30-20 and 10 rep rounds; for time Double-unders Sit-ups

Thursday
Week 1 Day 5

Conditioning

A

10km Row

Perform a 10k Row.

Conditioning

B

5km Run

Perform a 5k Run.

C

Assault Bike

1 x 30:00

Friday
Week 1 Day 6

Prep

A

C&J Warmup

Warmup 10:00 Continuous Movement 5 Front Squat 5 Shoulder Press 5 Romanian Deadlift 5 Hang Cleans "Continuous Movement" means you should be moving at a steady pace for the entire time. You should start breaking a sweat around minute 7-8. Start with an empty barbell and add weight after the 1st round. You should get at least 4 rounds in.

B

Power Clean + Push Jerk

10 x 3 @ 50, 55, 60, 65, 70, 75, 80, 80, 80, 80 %

C

Front Squat

5 x 10 @ 40, 50, 60, 60, 60 %

Saturday
Week 2 Day 0

Recovery

A

Sleep (hrs)

Review Coach Instructions.

Coach
More from 50 to 1 Method
coach-avatar Graciano Rubio

Graciano Rubio is a Pro Strongman and owner of CrossFit ValleyView in Los Banos, CA.

closer-image-1
closer-image-2
Get out of your own head

Stop guessing if you're doing enough to get better. Start knowing and focus on making gains.

Get #50to1Method Base
closer-image-3
FAQs
What is the #50to1method?
The #50to1method is a philosophy that states most of your results are from only a little of what you do. This program focuses on doing the hard work that makes you better while minimizing the work that doesn't so you have the time to take your gains outside the gym and use them.
Who is this program for?
This program is for those who want to walk around strong and powerful 365 days per year.
Who is this program not for?
This program is not for you if you just want to follow some sets and reps. You're expected to learn how to train and understand the why behind what you're doing.
What is RPE?
RPE is a system for judging the difficulty of a set. You will learn the skill of accurately assessing RPE so you can maximize your progress.
What is Minimum Effective Dose?
MED is the least amount of work you can perform while still eliciting adaptation. You will learn how to use this effectively to develop multiple athletic qualities concurrently.
What is Maximum Recoverable Volume?
This is the most amount of work you can perform and recover from. You will learn how to measure this so you can maximize your potential.
The Proof
verified-athlete-avatar Austin O.

Certified Stud

Verified Athlete

"I used to get mistaken for a skeleton. Now I've got more beef than the county fair."

verified-athlete-avatar Jennifer C.

Former CrossFit Games Competitor

Verified Athlete

"I used to hate having to scale workouts at my box. Now I'm doing the Men's RX."

verified-athlete-avatar Graciano R

105k Pro Strongman

Verified Athlete

"These are the exact methods I used to build the strength to become a Pro Strongman."

More from 50 to 1 Method

teams
#50to1Method Base
Join Today!