P.I.L.L.A.R.
Heavy Metal Barbell
Strength & ConditioningP.I.L.L.A.R.
Progressive Intentional Long-Term Lifting and Resilience
Wow that’s a mouthful. What does that actually mean?
To keep it simple, what do pillars do? They hold things up. They support others. They’re built to last. If you’re a member of our community, I know we can say that about you. The P.I.L.L.A.R. Program is designed to help you do those things exceptionally well for a long time.
How will you accomplish this?
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Foundational barbell movements: squats, presses, hinges, rows, and lunges
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Move outside of the sagittal plane box where you’ll jump, sprint, and rotate in space
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Relative strength and bodyweight control will be developed in monthly skill pieces
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Strongman Saturday will provide a functional application of your hard work in a task-oriented, high intensity session to cap off your week
Prep
A
CLT Warmup
Hip Thrusts x10 SL Hip Thrusts x 5 each leg Deadbugs x 10 each leg Spidermans x 5 each leg Air Squat x 5 Walking Lunge x5 Each leg, Forward and Backward Cossack Squat x 5 Each side Air Squat x 5 Big Shoulder Circles x 10, Forward and Backward Small Shoulder Circles x 10, Forward and Backward Elbow Circles x 10, Forward and Backward
B
Back Squat
3 x 8 @ MAX, _ , _ lb
C
Close Grip Bench Press
7 x 3 @ 70 %
D1
Landmine Romanian Deadlift
3 x 10
D2
Rotational Ball Slam
3 x 10
E1
Seated Box Jump
3 x 5
E2
1/2 Turkish Get Up
3 x 8
Recovery
F
CLT Cooldown
Pigeon Pose 1min (R) Pigeon Pose 1min (L) Couch Stretch 1min (R) Couch Stretch 1min (L) Seated Forward Fold 1min Banded Shoulder Stretch Front 30sec, Side, Back (R) Banded Shoulder Stretch Front 30sec, Side, Back (L)
Prep
A
CLT Warmup
Hip Thrusts x10 SL Hip Thrusts x 5 each leg Deadbugs x 10 each leg Spidermans x 5 each leg Air Squat x 5 Walking Lunge x5 Each leg, Forward and Backward Cossack Squat x 5 Each side Air Squat x 5 Big Shoulder Circles x 10, Forward and Backward Small Shoulder Circles x 10, Forward and Backward Elbow Circles x 10, Forward and Backward
B1
Push-Up
3 x 10
B2
Jefferson Curl
3 x 5
C
Deficit Deadlift
3 x 5 @ MAX, _ , _ lb
D
Rear Foot Elevated Split Squat
3 x 8
E
1-Arm DB Row
3 x 12
F1
Russian KB Swing
3 x 12
F2
Side Plank Rotation
3 x 10
Recovery
G
CLT Cooldown
Pigeon Pose 1min (R) Pigeon Pose 1min (L) Couch Stretch 1min (R) Couch Stretch 1min (L) Seated Forward Fold 1min Banded Shoulder Stretch Front 30sec, Side, Back (R) Banded Shoulder Stretch Front 30sec, Side, Back (L)
Prep
A
CLT Warmup
Hip Thrusts x10 SL Hip Thrusts x 5 each leg Deadbugs x 10 each leg Spidermans x 5 each leg Air Squat x 5 Walking Lunge x5 Each leg, Forward and Backward Cossack Squat x 5 Each side Air Squat x 5 Big Shoulder Circles x 10, Forward and Backward Small Shoulder Circles x 10, Forward and Backward Elbow Circles x 10, Forward and Backward
B
Overhead Press
3 x 8 @ MAX, _ , _ lb
C1
Front Squat
5 x 3 @ 70 %
C2
Band Assisted Jump
5 x 3
D
Goblet Rotational Lunge
3 x 8
E
Seated Single Arm Arnold Press
3 x 12
Recovery
F
CLT Cooldown
Pigeon Pose 1min (R) Pigeon Pose 1min (L) Couch Stretch 1min (R) Couch Stretch 1min (L) Seated Forward Fold 1min Banded Shoulder Stretch Front 30sec, Side, Back (R) Banded Shoulder Stretch Front 30sec, Side, Back (L)
Prep
A
Athletic Warmup
Bear Crawl 50ft Forwards + 50ft Backwards Air Squat x10 Inchworm + 5 Pushups Spiderman Stretch w/5 Thoracic Rotations each Side 5 Pushups + Inchworm back to standing Walking Lunge 50ft Lateral Lunge 50ft Low Pogos 20sec Both Legs Back and Forth 20sec Right Leg Side to side 20sec Left Leg Side to side Skips 100ft Straight Leg Bound 100ft Shuttle Run 200ft (50ft increments)
B
Ukrainian Deadlift
4 x 6
C1
Single Arm Russian KB Swing
3 x 5
C2
KB Snatch
3 x 5
C3
Single Arm Overhead Walk
3 x 50
Rope Pull Circuit
D
5 Rounds 10 Hand Release Pushups 50ft Hand Over Hand Rop Sled Pull 50ft Sled Push to start 2min Rest Between Rounds Treat the first two rounds as a warmup for the movement and calibrate what loads you care capable of pulling. Push load on the sled on the last three rounds. You should feel thoroughly spent by the end of this circuit
Sean Rigsby
USA Weightlifting Junior National Team Coach who has trained athletes for Team USA, NFL, MLB, and NCAA for over a decade.
When you join a team you’re getting more than programming, you’re joining an online community.
P.I.L.L.A.R.
P.I.L.L.A.R.
P.I.L.L.A.R.
