Critique This Program Cycle

[Kyle Redinger]

We've had very good results with this Wichita Falls influenced program in a traditional linear progression. Our goals are to build overall strength, build the strength in the slow lifts, and maintain and grow CF metcon ability. The gym population is generally beginner level with a few intermediate lifters.

* Monday – Squat (5x5) + shorter metcon
* Tuesday – Heavy Deadlift (5 rep max or 3-3-3) + shorter metcon
* Wednesday – Longer Metcon + skillwork
* Thursday – Squat (5x5) + Press (3-3-3-3-3)
* Friday – Power Cleans (3-3-3-3-3) + shorter metcon

Metcons are generally simple and designed to not interfere with recovery and the lifts. Thoughts/comments/concerns?

P.S. Please leave CF bashing to other threads.

[Dave Coughlin]

I'm personally not a fan of longer metcons the day before a big squat day (5x5 seems big to me); I've gone in the day after a long metcon to squat and usually have poor results. If that's not the case with you,then go for it. I seem to remember Justin L. saying something of a similar tone with regard for longer metcons before squat days.

I do like the two days off, but those five days in a row would be too much for me personally. If it has worked, then kudos to you. It does look heavily influenced by the Texas method, which is a great place to begin...

[Arien Malec]

If by 5x5, do you mean sets across?

[Dave Van Skike]

Take that same schedule and spread it across two weeks and you're getting somewhere.

[Kyle Redinger]

to clarify, longer metcons are 15 to 20 minutes and we like to incorporate 400-800M runs and 250 to 100m rows.

shorter metcons are 2 to 6 minute high intensity

a lot of clients take thursday off and makeup on Saturday, so typically they rest after the long stuff.

5x5 means 5-5-5-5-5 with the same weight, we have people work up in 5 to 10 pound increments each week and that typically stops working well after about 6 weeks.

[Arien Malec]

Originally Posted by Kyle Redinger

5x5 means 5-5-5-5-5 with the same weight, we have people work up in 5 to 10 pound increments each week and that typically stops working well after about 6 weeks.

There's a reason for that. 5x5 sets across gets brutal very quickly. You need to build in massive amounts of recovery time, and it will only work for certain populations (young people who are eating a ton). See Texas Method stuff (70s Big did a post on TM).

And what DvS said.

[Clay Montero]

...

[Kyle Redinger]

Most people are working technique on the 5x5s, so while the recovery would be an issue for more experienced, not technically limited clients, the larger volume translates into better form and practice at the lift than truly exhausting sets.

[Dave Van Skike]

Originally Posted by Kyle Redinger

Most people are working technique on the 5x5s, so while the recovery would be an issue for more experienced, not technically limited clients, the larger volume translates into better form and practice at the lift than truly exhausting sets.

maybe folks would concur with what your planning if they knew what exactly are the the conditioning sessions you intend to use and how do they relate to the work that preceded them?

as it stands, for a raw group of novices, what you're proposing is pushing uphill needlessly.

[Jim Glover]

Why no pressing?