STRENGTH TRAINING 10 WEEK PROGRAM Contents 3 About the Program 4 Program Preparation & Equipment List 5 Glossary 6 Movement Portfolio 9 Program: Week 1 & 2 10 Program: Week 3 & 4 11 Program: Week 5 & 6 12 Program: Week 7 13 Program: Week 8 14 Program: Week 9 & 10 15 Want More ABOUT THE PROGRAM This 10-week strength program was designed and used specifically for preparation of the 2019 CrossFit Games. Each year this program evolves through the learning and direct input from Tia-Clair. We are extremely proud of our programs and many people have experienced astonishing results. (Visit our website for the testimonials) The goal over the next 10-weeks is to build your strength, and the ability to move heavier loads for multiple reps. Most days you'll have two main lifts and 1-2 accessory components to compliment. You may run this program in conjunction with a functional fitness or other training plans. We’re excited to follow you through this 10-week journey of building your strength. 3 Program Preparation These 10 weeks will be dedicated towards various tests of strength and accessory work. It is important to log and record each session throughout the 10-weeks. Not only will you be able to track progress, but you can also set goals in accordance with the program. The purpose of setting goals is to give you long-term vision and short-term motivation’. It allows you to focus on the tasks at hand and what you are working towards. Setting specific goals is going to be important during this process, so you can reach your full potential in all aspects of the program. Prioritizing and making the most of your training is going to prove extremely beneficial over the next 10 weeks. Equipment List We have developed a comprehensive program using minimal equipment. During the 10 week program you will require the following equipment: • Barbell • Plates – including fractional plate • Rack • Glute Ham Developer (GHD) • Plyometric Box • Dumbbell’s • Resistance Bands We recommend having small fractional plates as the majority of our sessions will be based on percentages from the 1 rep max’s you achieve in week one. Fractional plates will enable you to hit specific targeted weights each week. Plyometric box, dumbbells, GHD and resistance bands are extra pieces of equipment set aside for accessories movements that are included in each session of our program. 4 Glossary The following abbreviated words will appear throughout the program. Please always refer back to this page for further understanding of the terms and acronyms: Deadlift (2+2) Here, you will perform 2 reps, rest 30 seconds, perform another 2 reps, then your set will be complete. Tempo The first number represents the lower, the second number is the hold at the bottom, X represent the drive out of the bottom. The last number represents the hold at the top. E.g. 33X2 – 3 second lower, 3 second hold at the bottom, fast up, 2 second hold at the top AMRAP ‘As Many Reps as Possible’ of that given movement. EMOM ‘Every Minute on The Minute.’ You will perform the given reps and then rest until the next minute. MAX Reps Perform max reps of that specific movement, generally 1-2 reps before failure. 5 Movement Portfolio Movement Patterns to look for in the main movements of the Program Back Squat SET-UP: • Feet set in your comfortable squat stance • Bar rests on upper back • Hands just outside shoulder width EXECUTON: • Hips descend back and down • Upright torso maintained throughout entire lift • Hip crease travels below the knee crease • Neutral spine maintained throughout entire lift • Knees track over toes • Drive through mid-foot • Movement complete at full hip and knee extension Strict Press SET-UP: • Feet set directly under the hips • Elbows slightly in front of barbell • Hands just outside shoulder width • Full grip on bar • Bar rests on shoulders EXECUTION: • Neutral spine maintained • Feet remain flat • Legs extended • Shoulders push bar overhead • Bar stays over center of body • Complete at full arm extension . 6 Movement Portfolio Movement Patterns to look for in the main movements of the Program Deadlift SET-UP: • Feet set directly under the hips • Hands just outside hips • Shoulders set directly on top or slightly over the bar • Arms are straight • Neutral spine maintained EXECUTION: • Hips and shoulders rise at the same rate until bar passes the knee • Hips then open • Bar stays in the center of the body • Neutral spine maintained • Drive through mid-foot • Complete at full hip and knee extension Overhead Barbell Hold SET-UP: • Hands set in your strict press position • Take barbell overhead • Barbell centered directly over the top of your body • Midline position maintained EXECUTION: • Hold barbell overhead for as long as possible 7 Movement Portfolio Movement Patterns to look for in the main movements of the Program Wall Squat Hold SET-UP: • Feet directly in line with hips • Sit back into a squat position so your back, head and shoulders are resting on a wall • Ensure shins are vertical • Hip crease is parallel to the knee crease EXECUTION: • Hold this position without letting your hip crease sink lower than your knee crease for as long as possible Sorenson Hold SET-UP • Hips set up in front of the GHD pads with feet anchored in the GHD foot plates with torso parallel to the floor • Hands begin on the handles EXECUTION • Let go of handles • Hold torso parallel to the ground without using assistance from your arms for as long as possible 8 PROGRAM Week 1 + 2 Building Foundation Strength SESSION ONE SESSION TWO SESSION THREE SESSION FOUR Back Squat 1 Rep Max Deadlift 1 Rep Max Back Squat 4 x 6 @70% Back Squat 5 x 3 @80% Strict Press 1 Rep Max Wall Squat One Attempt at a max wall squat hold *Record and note down your time for future use Strict Press 4 x 10 @60% Deadlift 1 x 10 @45% 1 x 10 @60% 1 x 10 @65% 1 x 8 @70% 1 x 6 @75% Sorenson Hold One Attempt at a max Hold *Record and note down your time for future use Overhead Hold One attempt at a max barbell overhead hold @70% of bodyweight *Record and note down your time for future use Upper body 4 Sets - Superset 25 Banded Tricep extensions 25 Banded Bicep Curls Core GHD Sit-ups 4 x 15-20 reps SESSION ONE SESSION TWO SESSION THREE Strict Press 2 x 10 @60% 2 x 8 @65% 1 x 6 @67% Back Squat 4 x 6 @75% Strict Press 1 x 8 @67% 2 x 6 @72% 3 x 4 @75% Deadlift 1 x 10 @45% 1 x 10 @60% 1 x 10 @65% 1 x 8 @70% 1 x 6 @80% Tempo Bulgarian Split Squats 4 x 8/8 Tempo – 22X2 *Select a load you can maintain great form on Planks Accumulate: 3 Minute Plank 2:30 Minute Side Plank (L) 2:30 Minute Side Plank (R) Sorenson Hold Complete 4 Sets of: 40% of your accumulated max Sorenson hold time Overhead Hold Complete 4 Sets of: 50% of your max Overhead hold time GHD Hip Extensions Accumulate: 50-75 Reps Deadlift 6 x (2+2) @80% Wall Squat Hold Complete 4 Sets of: 40% of your max Wall Squat hold time SESSION FOUR Back Squat 5 x 3 @80% Strict Press 2 x 10 @65% 2 x 6 @70% 1 x 4 @75% Core EMOM x 9 Minutes 1: 30-40 second Hollow Hold 2: 20 Hollow Rocks 3: 20-30 Russian Twists with plate Glute Bridge 20 seconds on : 10 seconds off x 8 Rounds 20 seconds on = Barbell Glute Bridge reps 10 seconds off = Barbell Glute Bridge Hold 9 PROGRAM Week 3 + 4 Building Foundation Strength SESSION ONE SESSION TWO SESSION THREE SESSION FOUR Back Squat 5 x 6 @75% Strict Press 1 x 8 @70% 2 x 6 @70% 3 x 4 @77% Back Squat 5 x 3 @80% Back Squat 6 x 6 @75% Deadlift 1 x 10 @45% 1 x 10 @60% 1 x 10 @65% 1 x 8 @75% 1 x 6 @85% Strict Press 2 x 8 @72% 2 x 6 @75% 1 x 4 @80% Deadlift 6 x (2+2) @80% Push Press 4 x 4-6 reps @10% higher than 1 rep max Strict Press *Rest no longer than 2:00 minutes between sets Back Rack Lunges 4 x 10 reps *Starting @45% of 1 rep max Back Squat and increasing slightly each set *Aim to finish at 55% of 1 rep max Back Squat GHD Hip Extensions EMOM x 5 minutes 10-15 reps w/25lb plate GHD Sit-ups Complete 4 sets of the following: 20-25 reps Romanian Deadlifts 4 x 10 reps *Starting @40% of 1 rep max Deadlift and then increasing slightly each set. *Aim to finish at 50% of 1 rep max Deadlift Upper Body Superset x 5 sets: 10/10 Dumbbell High Pull's 5/5 Single Arm Dumbbell Strict Presses *Select a load on the high pulls that is light and controllable. Select a load on the Strict Press that is challenging SESSION ONE SESSION TWO SESSION THREE SESSION FOUR Back Squat 5 x 3 @80% Deadlift 6 x (2+2) @80% Back Squat 6 x 3 @85% Strict Press 3 x 6 @75% 2 x 4 @77% 1 x 2 @82% Barbell Box Step-Ups 5 x 5/5 reps *Select a load that you can maintain control on. Start light and increase each set. Avoid using your back leg too much Strict Press 2 x 8 @72% 2 x 6 @75% 1 x 4 @80% Sorenson Hold - Session 2 Complete 4 sets of the following: 50% of your accumulated max Sorenson hold time EMOM x 12 Minutes Alternating between movements: Minute 1: 12-14 Leg Raises Minute 2: 16-20 Alternating Hand V-Ups Minute 3: 35-50 Second Hollow Hold Minute 4: Rest Overhead Hold - Session 2 Complete 4 sets of the following: 40% of max Overhead hold time *Increase weight by 3-5kg Glute Bridge Hold 1:00 minute on : 1:00 minute off x 3 rounds Barbell Glute Bridge hold *Select a weight on your glute bridge hold that will allow for you to complete the full 60 seconds unbroken Chinese Planks 3 sets 40 - 60 Second holds *Choose a load you can complete the time unbroken Strict Press 3 x 6 @77% 2 x 4 @80% 1 x 2 @85% Deadlift 1 x 10 @45% 1 x 10 @65% 1 x 8 @75% 1 x 6 @85% 1 x 4 @90% Wall Squat - Session 2 Complete 4 sets of the following: 50% of your Max Wall Squat hold time E.g. If your time was 4:00 minutes, complete: 4 sets of a 2:00 minute hold 10 PROGRAM Week 5 + 6 Deload SESSION ONE SESSION TWO SESSION THREE SESSION FOUR Strict Press 2 x 8 @75% 2 x 6 @82% 1 x 4 @87% Back Squat 1 x 1 @90% 5 x 3 @80% Back Squat 6 x 4 @85% Deadlift 1 x 10 @60% 1 x 8 @75% 1 x 8 @80% 1 x 6 @85% 1 x AMRAP @90% Bulgarian Split Squats 4 sets - Superset 8/8 @moderate dumbbell weight straight into 10/10 @bodyweight *Rest as needed between sets Romanian Deadlift 4 x 8 reps *Starting @45% of 1 rep max Deadlift and then increasing slightly each set. *Aim to finish at 55% of 1 rep max Deadlift Deadlift 6 x (2+2) @80% Shoulder Conditioning 10-8-6-4-2 Single Arm Dumbbell Strict Presses e/side Single Arm Dumbbell Bench Rows e/side *Superset both movements but rest no longer than 2:00 minutes between rounds *Aim to increase in weight each round. I want every set to challenge you Back Squat 1 x 1 @90% 5 x 3 @80% Strict Press 3 x 6 @77% 2 x 4 @80% 1 x 2 @90% GHD Hip Extensions Accumulate 75-100 reps of GHD Hip Extensions GHD Sit-ups Accumulate 80-100 reps Upper Body For Quality 3 sets at each movement 1. Max Dumbbell Rear Delt Fly's 2. Max Banded Pull aparts *Stop 2-3 reps before failure or until you feel form slipping SESSION ONE SESSION TWO SESSION THREE SESSION FOUR Back Squat 4 x 6 @70% Strict Press 3 x 4 @75% 2 x 6 @70% 1 x 8 @67% Strict Press 3 x 2 @82% 2 x 4 @77% 1 x 6 @72% Deadlift 4 x 3 @75% Deadlift 3 x 3 @80% Wall Squat - Session 3 Complete 4 sets of the following: 60% of your Max Wall Squat hold time Back Rack Lunges 4 x 5/5 reps *Starting @50% of 1 rep max Back Squat and increasing slightly each round *Aim to finish at 60% of 1 rep max Back Squat Deadlift 4 x 4 @70% Overhead Hold - Session 3 Complete 4 sets of the following: 60% of max hold time @70% of Bodyweight Core Workout EMOM x 9 Minutes Minute 1: 16-20 Alternating Leg V-ups Minute 2: 20-30 Russian Twist w/ Plate Minute 3: 14-20 Hollow Rocks Weighted Planks 4 Sets 1 Minute weighted plank hold *Choose a load you can complete the timeframe unbroken Back Squat 3 x 3 @80% Strict Press 3 x 6 @75% 2 x 8 @70% 1 x 10 @65% Sorenson Hold - Session 3 Complete 4 sets of the following: 60% of your Max Sorrenson hold time 11 PROGRAM Week 7 Tapering Phase SESSION ONE SESSION TWO SESSION THREE SESSION FOUR Back Squat 6 x 3 @85% Deadlift 6 x (2+2) @80% Back Squat 5 x 3 @80% Strict Press 1 x 6 @80% 2 x 4 @85% 4 x 2 @90% Barbell Box Step-Ups 5 x 12 reps *Aim to start and finish heavier than last session. Avoid using your back leg too much Strict Press 2 x 6 @82% 2 x 4 @87% 1 x 3 @92% Glute Bridge Hold 1:00 minute on : 1:00 minute off x 3 rounds Barbell Glute Bridge Hold *Aim to increase in weight from the first session CORE GHD Sit-ups Complete 5 sets of the following: 20-25 reps *Rest 90 seconds between sets Push Press 4 x 4-6 @20% higher than 1 rep max Strict Press *Rest no longer than 2:00 minutes between sets Romanian Deadlift 5 x 10 reps *Starting @40% of 1 rep max Deadlift and then increasing slightly each set. *Aim to finish at 50% of 1 rep max Deadlift Plank Sequence 3 Sets - For Quality 30 Second Side Plank (LEFT) 1 Minute Plank 30 Second Side Plank (RIGHT) Back Squat 1 x 1 @90% 5 x 3 @85% Deadlift 1 x 10 @45% 1 x 10 @65% 1 x 6 @75% 1 x 6 @80% 1 x 4 @85% 1 x 2 @90% Upper Body Accessories Accumulate the following reps at each movement: - 100 Banded Tricep Extensions - 50 Barbell Bicep Curls - 100 Banded Pull Aparts - 50 Dumbbell Rear Delt Fly's *Complete in as minimal sets as possible 12 PROGRAM SESSION ONE Strict Press 1 x 4 @85% 2 x 2 @90% 4 x 1 @95% Deadlift 1 x 10 @45% 1 x 10 @65% 1 x 6 @75% 1 x 4 @85% 1 x 4 @90% 1 x 2 @95% Bulgarian Split Squats 4 x 6/6 Tempo = 22X2 Select a weight heavier than your first session Rest as needed between sets Week 8 Tapering Towards 1rm SESSION TWO SESSION THREE SESSION FOUR Back Squat 5 x 3 @80% Strict Press 2 x 6 @85% 2 x 4 @87% 1 x 3 @92% Sorenson Hold - Session 4 Complete 4 sets of the following: 70% of your Max Sorenson hold time Overhead Hold - Session 4 Complete 4 sets of the following: 50% of max Overhead hold time *Increase weight by 3-5kg Back Squat 3 x 2 @90% Deadlift 6 x (2+2) @80% Strict Press 1 x 4 @87% 2 x 2 @92% 4 x 1 @95% Wall Squat - Session 4 Complete 4 sets of the following: 70% of you max Wall Squat hold time GHD Sit-ups Accumulate the following: 100-120 reps *Complete in as minimal amount of sets as possible GHD Hip Extensions EMOM x 7 minutes 10-15 reps w/25lb plate Core Workout EMOM x 12 Minutes Minute 1: 14 - 20 V-ups Minute 2: 20 - 30 Mountain Climbers Minute 3: 40 Second Suitcase Hold (L) Minute 4: 40 Second Suitcase Hold (R) *Complete suitcase hold with Dumbbell or Kettlebell 13 PROGRAM Week 9 + 10 Testing Week SESSION ONE SESSION TWO SESSION 3 SESSION 4 Back Squat 1 x 1 @95% 5 x 3 @80% Strict Press 2 x 6 @85% 2 x 4 @87% 1 x 2 @95% Back Squat 5 x 3 @80% Back Squat 3 x 2 @100% Deadlift 1 x 10 @50% Bulgarian Split Squats 1 x 10 @70% 4 x 6/6 1 x 5 @85% Shoulder Conditioning Tempo = 33X2 1 x 4 @ 90% 10-8-6-4-2 Single Arm Select the same weight as 1 x 3 @ 95% Dumbbell Strict Presses session 1, week 8 1 x 2 @ 100% e/side Rest as needed between Single Arm Dumbbell sets Push Press Bench Rows e/side 4 reps @20% higher than 1 *Superset both Glute Bridge rep max Strict Press movements but rest no Tabata 20 seconds on : 10 5 reps @10% higher than 1 longer than 2:00 minutes seconds off: rep max Strict Press between rounds 20 seconds on = Barbell 5 reps @5% higher than 1 *Aim to increase in weight Glute Bridge reps rep max Strict Press from Week 5, Session 3 10 seconds off = Barbell Max Reps @ 1 rep max Glute Bridge Hold Strict Press Core Workout *Continue in this format EMOM x 9 Minutes until you complete 8 total Core Minute 1: 10-14 Dumbbell rounds Weighted Plank Side Bends (LEFT) Accumulate 3 minutes in Minute 2: 40-50 Second a weighted plank position Hollow Hold *Choose a challenging Minute 3: 10-14 Dumbbell load Side Bends (RIGHT) Deadlift 6 x (2+2) @80% SESSION ONE SESSION TWO SESSION THREE Back Squat Establish a 1rm Back Squat Part A: 15 minutes: Light intensity: running rowing - biking Deadlift Establish a 1rm deadlift Strict Press Establish a 1rm Strict Press Part B: Complete 3 sets - For quality Sorenson Hold Complete a max Sorenson Couch Stretch x 30 hold seconds e/side 20 GHD Hip Extensions *Refer back and try to 20 Barbell Glute Bridges improve on scores from @45/35lb week one 20 Hollow Rocks Pigeon Stretch x 30 seconds e/side Strict Press 1 x 4 @80% 2 x 2 @90% 3 x 1 @100% Romanian Deadlift 5 x 8 reps *Starting @45% of 1 rep max Deadlift and then increasing slightly each set. *Aim to finish at 55% of 1 rep max Deadlift Max Wall Squat Complete a max Wall Squat hold Max Barbell Overhead Hold Complete a max barbell overhead hold @70% of bodyweight *Refer back and try to improve on scores from week one 14 Connect with Me tiaclair1 facebook.com/tiaclairtoomey https://www.youtube.com/channel/UCSaWOJZ1kyZ54B5njsbOAsw/ featured Want More? 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