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Relative Strength Training Program 3.20.17

This document outlines a 4-week relative strength training program consisting of 15 training sessions. Each session has specific warm-up, strength, and endurance exercises. Session objectives include assessing relative strength, working on capacity, strength, and endurance. Exercises include squats, cleans, presses, and pull-ups. Performance is measured by adding lifting totals from front squats, power cleans, bench presses, and pull-ups multiplied by body weight to determine a relative strength score.

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John Rohrer
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231 views2 pages

Relative Strength Training Program 3.20.17

This document outlines a 4-week relative strength training program consisting of 15 training sessions. Each session has specific warm-up, strength, and endurance exercises. Session objectives include assessing relative strength, working on capacity, strength, and endurance. Exercises include squats, cleans, presses, and pull-ups. Performance is measured by adding lifting totals from front squats, power cleans, bench presses, and pull-ups multiplied by body weight to determine a relative strength score.

Uploaded by

John Rohrer
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
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Download as PDF, TXT or read online on Scribd
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Relative Strength Week 3 - 3.20.

17

SESSION 11 SESSION 12 SESSION 13 SESSION 14 SESSION 15


Obj: Relative Strength Obj: Work Cap Obj: Strength Obj: Endurance Obj: Strength
Assessment
Warm up: Warm up: (1) 4 Mile run at Easy Pace Warm up:
Warm Up: 4 Rounds 3 Rounds 3 Rounds
3 Rounds 5x Push ups Bronc Complex @ 45/65# (2) Foam Roll Legs, Low Back Bronc Complex @ 45/65#
Barbell Complex @ 45/65# 5x Burpees Instep Stretch Instep Stretch
Instep Stretch 6x 40ft Shuttle Lat + Pec Stretch Lat + Pec Stretch
Lat + Pec Stretch Instep Stretch
Training: Training:
Get on a scale and weigh Training: (1) 4x Front Squat @ 50% (1) 4x Front Squat @ 50%
yourself 1RM, then...4x Front Squat 1RM, then...4x Front Squat
(1) 10 Rounds every 60 @ 75% 1RM @ 75% 1RM
Training: seconds
(1) Work up to 1RM Front 8x 40ft Shuttle Run Then... Then...
Squat
(2) 15 Minute Grind 5 Rounds, Every 90 Seconds 5 Rounds, Every 90 Seconds
(2) Max Rep Strict Pull Ups 5x Turkish Get Up @ 25/35# 4x Front Squat @ 80% 1RM 4x Front Squat @ 80% 1RM
(no kipping, bucking, 10x Standing Slasher @
jerking, etc.) 25/35# (2) 4x Power Clean @ 50% (2) 4x Power Clean @ 50%
45 Second 1-Arm Farmers 1RM, then...4x Power Clean 1RM, then...4x Power Clean
(3) Work up to 1RM Power Carry @ 45/55# @ 75% 1RM @ 75% 1RM
Clean 15/15 Standing Founder
Then... Then...
(4) Work up to 1RM Bench
Press 5 Rounds, every 90 Seconds 5 Rounds, every 90 Seconds
4x Power Clean @ 80% 1RM 4x Power Clean @ 80% 1RM
RECORD RESULTS &
COMPARE TO SESSION 1. (3) 4x Bench Press @ 50% (3) 4x Bench Press @ 50%
SEE NOTES FOR 1RM, then...4x Bench Press 1RM, then...4x Bench Press
SCORING @ 75% 1RM @ 75% 1RM

Then... Then...

5 Rounds, every 90 Seconds 5 Rounds, every 90 Seconds


4x Bench Press @ 80% 1RM 4x Bench Press @ 80% 1RM

(4) 5 Rounds every 90 (4) 5 Rounds every 90


seconds seconds
Pull-Ups @ 30% of your Pull-Ups @ 30% of your
assessment max assessment max

(5) 3 Rounds (5) 3 Rounds


3/3/3 Toe Touch Complex Instep + Hip Flexor + Pigeon
5x Shoulder Swee
Stretch
5x Shoulder Dislocates

MTI Relative Strength Assessment Scoring:


Add together your finishing loads for front squat, power clean and bench press.

For pulling strength, multiply your max rep pull up times 10% of your bodyweight. For example, if you weigh 200 pounds, and get 12 pull ups, you’d multiply 10% of 200
(200 x .1 = 20) and 12. 20×12 = 240. ** Note on Pull Ups … the Max Number you can use for scoring for this assessment is 20. So even if you tested at 25x pullups, the
most you can use for your scoring is 20.

** Note on Pull Ups … the Max Number you can use for scoring for this assessment is 20. So even if you tested at 25x pullups, the most you can use for your scoring is
20.

Add your pulling strength total to your other 1RM’s, and divide by your bodyweight. The final number is your score.
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