The 9 Week Crossfit Strength Program Part 2If youre reading this chances are that, youre a crossfitter who wants to get stronger. This is a detailed plan to do just that. As part of the previous article you will have a total of 9 weeks of daily workouts, with one bonus week, all designed to improve your maximal strength. Keep reading if you want to see the complete plan. Poser Character S. Bamini Tamil Font For Windows 8. I highly recommend that you check out the first installment of this 9 week plan, otherwise the second half wont make any sense, and I doubt youd see much of a strength gain. I also feel like if I suffered through those heavy ass workouts, then you should as well. I also recommend that folks trying this plan be at the intermediate level in terms of crossfit experience. If youre not there yet, no big deal, you be able to see great gains with a simpler program, and then you can try this one when appropriate. Check out this graphic for the intermediate stats. Crossfit Standards Intermediate Data. You dont have to be there on every single one however, should be pretty close in terms of the strength standards. Week Workout Program' title='9 Week Workout Program' />If you want to see all the crossfit standards, click here. Having gone through the first part of this plan, I can say that its been working great, especially for my upper body strength. However, because of the heavy deadlifts for high reps, I recommend you use some straps so your grip does not limit your workout. Ive had great luck with a pair of these Harbinger Lifting straps Amazon Affiliate Link. Ive owned my pair for about 1. I only use these for the very heaviest sets, above 8. RM.   Dont let them become a crutch, that you always need. If you like awesome crossfit programming, thats totally free, put your email in on the right and join the team. If you dont, Rich Froning will take your gainz. Now lets get to part 2 Week 6. This is our first week back, fresh from a deload. Thing should be feeling pretty good and you should have noticed a marked increase in strength. I started to notice a big jump on week 3, especially with my bench press. Week 6. You can see that the Stronglifts plan has us on 33 for our core lifts, and we have dropped the mid week squats, and replaced them with weighted pull ups. We have also removed Thursdays WOD to help promote greater recovery. Week 7. This week is heavy, but the relative increase in weight for your core lifts is fairly small. The strength portion of your workout should probably take you around 4. Ive also found that if you have access to multiple bars, you can start warming up your next lift, as you finish your previous lift. This can save a lot of time. Week 7. Youll notice that our snatches are now full snatches. Ideally you should try to add at least 5 lbs per week onto your triple weight. If you have to skip adding a weight for a week, thats no big deal. I just dont want you to fail to challenge yourself. Week 8. This is the week where you will probably have maxed out your adaptation for strength. Youll find that you will be able to move your weights pretty well, but I would expect that you wont feel great doing it. That is ok. Any time you put enough stress on your body to force adaptation, it will fight back by telling you that what your doing is too much. Thats why there is only one more week before you recover. Week 8. By now youve probably noticed that our cardio has switched. If you havent you might be a window licker, just saying. This particular interval cycle is designed to help your body clear metabolic waste more quickly from your muscle cells. Eventually this will allow you to rest for shorter periods, while completing your WODs. Week 9. This is the last, and heaviest week. You wont feel good during these lifts, but you will be able to do them  Dont be afraid to take 3 5 minutes between your sets, in order to complete them. Week 9. These WODs are designed to have very little interference with your strength work, and as such you wont find them super challenging. The goal here is to just do enough conditioning to maintain what you already have, not build additional capacity. Thats the next cycle Week 1. Ten weeks in a 9 week program, say what I know I shouldnt have, but I wouldnt feel right if I didnt give you a good plan to deload into your new 1 rep max attempts. Week 1. 0This week uses the same lifting weights as week 5, but the WODs are slightly different. Here we are trying to allow our body to adapt to the high levels of stress we have put on it. We dont want to stop lifting all together, just reduce the intensity a bit. PR Time After your deload, give yourself 2 3 days of no lifting, or wods, and then attempt your new maxes. You dont have to do all of them in one day. You could do a squat and press day, then a deadlift and bench day if you wanted. The training program comes in three phases, each designed to help you build your best body in the most effective, longterm way. The P90X workout schedule is an ambitious one. Ill go through what the p90x program actually is and will discuss the positives and negatives of this approach. Totalbody workouts The ultimate workout program to be an allaround athlete With a combination of strength training, hardcore conditioning work, and prehab. Page 1 For a beginners workout to be effective, the fullbody program should incorporate highvolume training, increased intensity, and workout splits to achieve. This is a 12 week deadlift and back strength specialization workout routine designed to help intermediate lifters bring up their pulling power. The 9Week Progressive Bodyweight Workout Phase 1 Weeks 1 3. This phase introduces you to the basic bodyweight exercises and progresses your volume slightly each. If you follow the plan, and pay attention to proper nutrition and recovery, Stronglifts projects that you should see 1. The Next Cycle This cycle was devoted to gaining maximal strength. Our next cycle will look to improve our WOD specific strength. Last time I checked, we havent had any 1 rep maxes with unlimited rest come up in the open yet. So you can expect to see the next cycle out shortly. I promise it will rough, but thats just the way your mother likes it TrebekWeek Intermediate Deadlift Workout Routine. This is a 1. 2 week deadlift and back strength specialization workout routine designed to help intermediate lifters bring up their pulling power. It consists of three 4 week training blocks Weeks 1 to 4 Volume back work. Lighter deadlifts, lower intensity relative strength. Weeks 5 to 8 Moderate back work. Moderate deadlifts, increasing intensity. Weeks 9 to 1. 2 Reduced back work. Peaking to very heavy deadlifts. After the 1. 2th week I recommend talking 7 straight days off before repeating the cycle. Rest, eat and get caught up on movies. By taking the 1. 3th week off, you will be able to cycle through this program 4 times per year. Here is a recommended training split Monday Heavy deadlift day. Tuesday Bench press day. Wednesday Rest. Thursday Squats and heavy back day. Friday Overhead press day. Saturday Rest. Sunday Rest. Week Heavy Day Deadlift Cycle. On heavy deadlift days your cycle will be the following Week 1 5. Week 2 6. 0 x 7 sets x 5 reps. Week 3 6. 5 x 6 sets x 4 reps. Week 4 7. 0 x 5 sets x 3 reps. Week 5 7. 5 x 4 sets x 3 reps. Week 6 7. 7. 5 x 3 sets x 3 reps. Week 7 8. 0 x 3 sets x 2 reps. Week 8 8. 2. 5 x 2 sets x 2 reps. Week 9 8. 5 x 3 single reps. Week 1. 0 9. 0 x 2 single reps. Week 1. 1 9. 5 x 1 single reps. Week 1. 2 Max attempts, see below. Week 1. 2 max attempt. Warmup and perform a 9. Only advance past the 1. A 2. 5 increase would equate to about 1. Note on percentages. When starting a cycle, take your one rep deadlift max and add 5. This number will be used as the basis for determining all of the percentages listed above. The following chart shows increase goals for deadlifts between 2. Deadlift Goal Calculator. Current One Rep Max 5Current Deadlift5 Goal 2. Intermediate Deadlift Workout Routine. Monday. Heavy Deadlift Day. Exercise. Sets. Reps Deadlifts See weekly chart High Rack Pull Shrug See Below 5 One Arm Dumbbell Rows 4 1. Hyperextensions 4 1. Face Pulls or Bent Over Laterals 4 1. Tuesday. Bench Press Day. Exercise. Sets. Reps Bench Press 4 5 Incline Dumbbell Bench Press 4 8 Seated Arnold Press 4 1. Cable Tricep Extension 4 1. Dumbbell Curl 4 1. Thursday. Squats and Heavy Back Day. Exercise. Sets. Reps Squats 4 5 Barbell Rows 4 5 Pull Ups or Lat Pull Downs 4 1. Seated Cable Rows 4 1. Leg Curls 4 1. 2Friday. Overhead Press Day. Exercise. Sets. Reps Military Press 4 8 Close Grip Bench Press 4 8 Dips 4 1. Upright Rows 4 1. Hammer Curl 4 1. 0Rack Pull and Shrug. Start with 1. 35 x 5 reps. Work up, adding 9. Back work. For barbell rows, pull ups, seated cable rows, dumbbell rows and hyperextensions, the number of sets you perform for each exercise will vary as follows Weeks 1 to 4  4 sets per exercise. Weeks 5 to 8  3 sets per exercise. Weeks 9 to 1. 2  2 sets per exercise. Program Expectations. This program is set up to add at least 1. I repeat AT LEAST 1. On your max attempt day you have the opportunity to double this, which creates a potential for a 3. Over the course of a year you could add up to 1.