Strength Enthusiasts
Guerilla Performance
Weightlifting, Powerlifting, Strongman, BodybuildingStrength Enthusiasts is a program that concurrently trains the principles of weightlifting, powerlifting, strongman, and bodybuilding in a structured format to maximize strength, power, and conditioning, as well as physical and mental longevity.
We believe strength training is too vast to confine yourself to one training modality. Many say that training these all in the same program will interfere with one another, but when structured correctly the qualities trained by each discipline can have a great compounding effect for each sport.
Training these different barbell disciplines is a guaranteed way to avoid burnout and to continuously remind yourself that the pursuit of strength should be fun, not a chore.
A
Snatch
2 x 1
B
Snatch Speed Pull
3 x 3
C
Back Squat
10, 20 @ MAX, _
D1
Single Leg RDL
3 x 8
D2
Cossack Squat
3 x 4
E
Walking Lunges
1 x 100
Recovery
F
Parasympathetic Breathing
Parasympathetic Breathing- 10-15 Nasal Breathes 5 second inhale 1 second hold at top 5 second exhale Turn off all music and distractions, do it in the car if needed. We want to start the recovery process before leaving the gym
A
Power Clean and Jerk
4 x 3 @ 75, _ , _ , _ %
B
Close Grip Bench Press
5, 5, MAX @ MAX, _ , _
C1
Behind the Neck Pushpress
3 x 10
C2
Lu Raise
3 x 10
D1
DB Chest Fly
2 x 15
D2
Rolling Tricep extensions
2 x 15
Recovery
E
Parasympathetic Breathing
Parasympathetic Breathing- 10-15 Nasal Breathes 5 second inhale 1 second hold at top 5 second exhale Turn off all music and distractions, do it in the car if needed. We want to start the recovery process before leaving the gym
A
Hip Muscle Snatch
4 x 4
B
Front Squat
1 x 3 @ MAX
C
Deadlift
6 x 2
D1
Bent Over Row
3 x 10
D2
DB Pullover
E1
Pull-Up
2 x MAX
E2
Reverse Curl
2 x 15
Recovery
F
Parasympathetic Breathing
Parasympathetic Breathing- 10-15 Nasal Breathes 5 second inhale 1 second hold at top 5 second exhale Turn off all music and distractions, do it in the car if needed. We want to start the recovery process before leaving the gym
Assistance Work
A
Pick 2 exercises from each category to perform 3-5 sets of 8-20 reps each just to keep your body symmetrical to the best of our ability. Unilateral Leg: - Walking Lunges - Bulgarian (rear foot elevated) Split Squats - Single Leg Dead Lift - Jerk stance split lunges - Pistol Squats Unilateral Arm: - Single Arm Overhead Squat - Waiter Walk - Single Arm Overhead Press - One Arm Banded Rows - Hammer Curls Core Front: - Hanging Leg Raise - Ab Wheel or Barbell Rollout - GHD Situps - Weighted situps - Weighted GHD “Russian Twists” Core Back and Sides: - Farmers Walk (Isolateral) - Reverse Russian Twist on GHD - Weighted GHD raises - Good Mornings - Reverse Hyper
A
Snatch
2, 1, 1, 1, 1 @ MAX, _ , _ , _ , _
B
Clean and Jerk
2 x 1
C
Front Squat
3, 1, 1, 1, 1, 1, 1 @ MAX, _ , _ , _ , _ , _ , _
D
Push Press
4 x 4
E
Walking Lunges
1 x 100
Recovery
F
Parasympathetic Breathing
Parasympathetic Breathing- 10-15 Nasal Breathes 5 second inhale 1 second hold at top 5 second exhale Turn off all music and distractions, do it in the car if needed. We want to start the recovery process before leaving the gym
A
Back Squat
5, 5, MAX @ MAX, _ , _
B
Bench Press
5, 5, MAX @ MAX, _ , _
C
Alternate Stance Deadlift
3, 1, 1, 1, 1, 1, 1 @ MAX, _ , _ , _ , _ , _ , _
Arm Circuit
D
3-5 rounds- 15 curls 15 tricep extension 15 lateral raise
Recovery
E
Parasympathetic Breathing
Parasympathetic Breathing- 10-15 Nasal Breathes 5 second inhale 1 second hold at top 5 second exhale Turn off all music and distractions, do it in the car if needed. We want to start the recovery process before leaving the gym
Wyatt Armstrong
- 7+ Years of In Person and Online Coaching - Nationally Ranked Olympic Weightlifter and Powerlifter - B.S. Exercise Science with an emphasis on sports nutrition - USAW Level 1 - NASM CPT, CES - NCSF Sports Nutritionist - Performance based coaching in collegiate strength and conditioning, powerlifting, weightlifting, strongman, highland games, CrossFit, etc.
When you join a team you’re getting more than programming, you’re joining an online community.
Strength Enthusiasts
Strength Enthusiasts
Strength Enthusiasts
