Teel Strength and Conditioning
Strength & Conditioning, Powerlifting, General Fitness, Tactical / MilitaryThe 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
Features4 sessions per week
Must use App app to view and log training
Program Training
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
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
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
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
