Straight Up Strength+Repetition Method
TrueStrength
Strength & Conditioning, BodybuildingThe Dip & Pull-up are the ULTIMATE exercises to develop a strong and muscular upper body and this program will give you the exact template I've used to get over 30+ UNBROKEN Dips & Pull-ups! The Repetition Method is the greatest muscle building method that you've ever tried and I guarantee after this program you will be SIGNIFICANTLY STRONGER & MORE JACKED!
Warmup
A
2x: 20 calorie row 20 lateral banded glute walks (20 left,20 right) 20 alernating bird dogs (keep hips square) 10 perfect slow air squats 10 big and slow mountain climbers any kind of glute activation you like
B1
Back Squat
10, 8, 6, 10, 8, 6 @ 60, 65, 70, 65, 70, 75 %
B2
Strict Pronated Grip pull up
6 x 5
Conditioning
C
Choose Between Option A) or Option B) **CHOOSE 1 OPTION ONLY** A) 3 min work/1 min rest x4 rounds: 3 min AMRAP of: 20/18 calorie row 15 WB shots (20/14) 10 power cleans (135/95lb 5 Front squats (135/95lb) *just complete as many rounds as possible across all 4 rounds. Start the next round where you left off on the previous round B) 3 min work/1 min rest x4 rounds: 18 calorie assault bike 18 Calorie row -then max lateral burpees over the rowing w/time remaining in the 3 minutes *add 2 calories to both the bike and row each round! *the challenge is to reach the burpees by the last round!!
Warm-Up
A
EMOM x6 alternating minutes: 1) 10-12 calorie bike/row/ski (your choice) 2) 8 air squats+8 mountain climbers 3) 5 power clean+5 strict press (empty bar) *2x through this circuit
B
Strict Press
10, 8, 6, 10, 8, 6 @ 60, 65, 70, 65, 70, 75 %
C1
Bar Dips
3 x 15
C2
Single Arm DB Row
3 x 12
Upper Body Finisher
D
3x: 10 heavy incline DB Curls 10-12 heavy standing barbell skull crushers 20 heavy band pull-aparts
Conditioning
E
Choose Between Option A) or Option B) **CHOOSE 1 OPTION ONLY** A) For time: 10-9-8-7-6-5-4-3-2-1 DB hang power clean to press (40/25lb) *25 double unders after each round!! *10 min time cap B) 10 min AMRAP of: 60 calorie row 40 DB power cleans 20 DB push press *45/30lb DBs for M/F
Active Recovery
A
30 sec on/30 sec rest x30 minutes: 1)Run 2) assault bike 3) row 4) ski -erg 5) Box step-ups 6) Dynamic stretch of your choice *5 rounds through this circuit to promote blood flow and recovery *just hit ANY KIND OF Active recovery this week. jump in with a class. do whatever you want to get some blood pumping, preferably no jumping/running, and keep it low impact I WOULD TAKE 10-15 MIN AND DO A THOROUGH WARM-UP THEN I'D DO MY GLUTE WORK THEN DO SOME LIGHT CONDITIONING, GET SWEATY AND THEN TAKE 10-20 MIN AND STRETCH (IF I WERE YOU).
Strength/Power
B
Accumulate your rep target in Pull-ups or Dips today only! High sets & LOW reps today!
Warm-Up
A
EMOM x9 alternating minutes: 1) 1 min easy Rowing 2) 10 air squats+2 inch worms 3) 5 hang muscle snatch+5 hang power snatch (empty bar) *3x through this circuit
B1
DeadStop Deadlift
10, 8, 6, 10, 8, 6 @ 60, 65, 70, 65, 70, 75 %
B2
Standing Ab Wheel
6 x 3 @ 0
C1
DB Reverse Lunge
3 x 16
C2
Shrugs sliding against the rack
3 x 15
Conditioning
D
Choose Between Option A) or Option B) **CHOOSE 1 OPTION ONLY** A) EMOM x10: odd: 16/14 calorie row even: 7 hang power cleans+7 front squats *5x through this circuit *115/75lb *this will get spicy!! B) EMOM x10: odd: 16/14 calorie row even: 7 DB hang power cleans+7 DB front squats *45/30lb DBs for M/F
Repetition Method
E
Accumulate your Target Reps on your pull-ups or dips anyway you want today and just sprinle the reps in throughout this workout
Warm-Up
A
2x: 15 calorie bike 10 scap pull-ups 5 inch worms in place 30 sec double under practice
B1
Barbell Bench Press
10, 8, 6, 10, 8, 6 @ 60, 65, 70, 65, 70, 75 %
B2
Weighted Strict Pull Up
6 x 5
C1
Pike Push Ups
3 x 6
C2
Chin Over Bar Hold
3 x 0:30
Condtitioning
D
Choose Between Option A) or Option B) **CHOOSE 1 OPTION ONLY** A) 1 min work/1 min rest x5 rounds: 50 double unders then max strict bar dips/push-ups with time remaining in the minute *scale double under reps down if needed *perform 20 quick step-ups if unable to do double unders *score is total dips/push-ups for all 5 round combined! B) 1 min work/1 min rest x5 rounds: 15/12 calorie ski-erg for M/F -then max strict push-ups w/time remaining in the minute
Active Recovery
A
30 sec on/30 sec rest x30 minutes: 1)Run 2) assault bike 3) row 4) ski -erg 5) Box step-ups 6) Dynamic stretch of your choice *5 rounds through this circuit to promote blood flow and recovery *just hit ANY KIND OF Active recovery this week. jump in with a class. do whatever you want to get some blood pumping, preferably no jumping/running, and keep it low impact I WOULD TAKE 10-15 MIN AND DO A THOROUGH WARM-UP THEN I'D DO MY GLUTE WORK THEN DO SOME LIGHT CONDITIONING, GET SWEATY AND THEN TAKE 10-20 MIN AND STRETCH (IF I WERE YOU).
Conditioning
B
Assault bike Intervals With a 20 minute running clock: 4 rounds of: 50 sec work/10 sec rest 40 sec work/20 sec rest 30 sec work/30 sec rest 20 sec work/40 sec rest 10 sec work/50 sec rest *this is one continuous piece *goal is max total calories in 20 minutes
Tanner Shuck
I tend to have a serious demeanor only because I am serious about making people stronger, healthier, and improving the quality of their life. We all have ONE life to live and we should all aspire to LIVE WITH PURPOSE. For me, What is most important is teaching people how to become the very best versions of themselves through health and fitness.
Robby
Long time Client
Verified Athlete"I’ve been an active person my whole life but always struggled sustaining my results. This is what I believe makes TRUE STRENGTH stand out. It focuses on the BASICS, has me done in an hour, and there's no BS. The only thing I regret is not finding out about this sooner. LOVE The Repetition Method!!"
Tanner Shuck
How I got 30+ UNBROKEN Dips & Pull-Ups
Verified Athlete"Easily the BEST Strength & Muscle Building Method you've never tried. Give this program 4 weeks and I GUARANTEE you will be stronger and more jacked than ever!"
