Teel Strength and Conditioning

Strength & Conditioning, Powerlifting, General Fitness, Tactical / Military
Coach
Laura Teel

The 1-6 Method uses maximal loads to potentiate the nervous system. In short, lift something heavy and your body anticipates something heavy again. When you follow the heavy double or single by a set of multiples, you will be able to do a heavier set of multiple reps than you would otherwise be able to do. 

This program allows you to increase intensity over your sets and weeks, which will lead to long-term strength gains.

Get stronger and take your training to the next level with the 1-6 Method!

*You do not need to know your 1-rep max to complete this program, but should have 2-3 years of consistent lifting experience given the intensity of the rep scheme.

Program includes:

- Upper/Lower split of compound movements (Bench Press, Back Squat, Strict Press and Deadlift)

- Accessory movements to compliment the lifts

- Structured warm up and cooldown

Features
4 sessions per week
Must use App app to view and log training
Program Training
Equipment
Recommended
Barbell // Dumbbells // Bench // Pull up bar // TRX Straps or Rings // Cable (pulley or machine) // Kettlebell (can be replaced with a DB) // Bike or Row machine for conditioning elements (can be subbed out for running)
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Sample Week
Week 1 of 4-week program
Sunday
1-6 Method Bench Press

A1

Blackburns

1 x 5

A2

Banded Pull Aparts

1 x 20

A3

Banded Pull Downs

1 x 20

A4

Scap Push-Up

1 x 10

B1

Bench Press

2, 5, 2, 5, 2, 5

B2

Pull Up

2, 5, 2, 5, 2, 5

C1

Incline DB Bench Press

3 x 8

C2

Single Arm DB Row

3 x 8

C3

DB Pull Over

3 x 8

D1

Chest Fly

2 x 10

D2

Bent Over Reverse Flys

2 x 10

E1

Banded Pec Stretch

1 x 1:00

E2

Side Lying Windmills

1 x 5

Monday
1-6 Method Back Squat

A1

Lower Flow

1 x 5

A2

Banded Glute Bridge

2 x 10

A3

Banded Lateral Walk

2 x 10

A4

Deadbug

1 x 20

B

Back Squat

2, 5, 2, 5, 2, 5

C1

Barbell Split Squats

3 x 8

C2

RDL

3 x 8

C3

Pallof Press

3 x 0:30

D

Single Leg Hip Flexion Lift Off

2 x 10

E1

Yoga to Pigeon

1 x 5

E2

Yoga to Spiderman

1 x 5

Wednesday
1-6 Method Press

A1

Blackburns

1 x 5

A2

Single Arm Banded Y

2 x 10

A3

Half Kneeling Serratus Jab

2 x 10

B

Strict Press

2, 5, 2, 5, 2, 5

C1

Half Kneeling DB Press

3 x 8

C2

Rope Face Pull

3 x 8

C3

TRX Row

3 x 8

D1

Plank Pull Through

3 x 0:30

D2

Side Lying External Rotation

2 x 10

E1

Crossover Lat Stretch

1 x 0:30

E2

Side Lying Windmills

1 x 5

Thursday
1-6 Method Deadlift

A1

Lower Flow

1 x 5

A2

Banded Glute Bridge

2 x 10

A3

Banded Pull Through

2 x 10

B

Deadlift

2, 5, 2, 5, 2, 5

C1

Barbell Hip Thrust

3 x 8

C2

Step Up

3 x 8

D1

Copenhagen Plank

3 x 0:20

D2

Wall Sit

E

Banded Hamstring

1 x 0:20

1-6 Method for Strength Gains