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Old 03-21-2012, 02:58 PM   #1
Tricia Magrini
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Choosing the best strength program

I have decided starting next week to run a 4-6 week strength only cycle with no wods. Maybe some fasted LISS but no real conditioning work as a reset of sorts and to focus on adding strength, duh.

If my goals are body recomp and overall strength, does anyone have a particular program they feel would suit my needs moreso over another?

I would like to work in olympic lifts as well even if only skill wise.
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Old 03-21-2012, 03:08 PM   #2
Katherine Derbyshire
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Re: Choosing the best strength program

What are your strength numbers like now?

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Old 03-21-2012, 03:42 PM   #3
Tricia Magrini
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Re: Choosing the best strength program

I only have 1rm numbers. I am 5'4 124 if that matters. Thanks Katherine!

Deadlift 275
Back squat 190
Front squat 160
OHSQ 120
Clean 125
Bench 116
Press 90
Strict pull ups 9
Strict chin ups 11
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Old 03-21-2012, 03:53 PM   #4
Yahya Kohgadai
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Re: Choosing the best strength program

Quote:
Originally Posted by Tricia Magrini View Post

I would like to work in olympic lifts as well even if only skill wise.
Tamara Cohen once showed me a hybrid SS-Oly template in a thread once. I could dig it up if you're interested.
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Old 03-21-2012, 04:11 PM   #5
Tricia Magrini
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Re: Choosing the best strength program

Quote:
Originally Posted by Yahya Kohgadai View Post
Tamara Cohen once showed me a hybrid SS-Oly template in a thread once. I could dig it up if you're interested.
If it isn't too much of a bother, I would love to take a peek!
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Old 03-22-2012, 02:01 AM   #6
Thomas Miller
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Re: Choosing the best strength program

Quote:
Originally Posted by Tricia Magrini View Post
I only have 1rm numbers. I am 5'4 124 if that matters. Thanks Katherine!

Deadlift 275
Back squat 190
Front squat 160
OHSQ 120
Clean 125
Bench 116
Press 90
Strict pull ups 9
Strict chin ups 11
Very nice deadlift max.
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Old 03-22-2012, 04:08 AM   #7
Daniel Wheeler
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Re: Choosing the best strength program

Cathletics.com if you prefer to lift 5 days a week
SS for 3 etc

The best strength program is the one you will stick with.
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Old 03-22-2012, 05:12 AM   #8
Tricia Magrini
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Re: Choosing the best strength program

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Originally Posted by Daniel Wheeler View Post
Cathletics.com if you prefer to lift 5 days a week
SS for 3 etc

The best strength program is the one you will stick with.
Thanks, I like the look of this one: WFS

http://www.catalystathletics.com/wor...php?cycleID=30
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Old 03-22-2012, 09:13 AM   #9
Michael R. Miller
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Re: Choosing the best strength program

What about a stair stepper? haha I did CA wods for awhile a few years back lots of gains so it worked. A lot of people are doing the westide though so I wouldnt discount that.
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Old 03-22-2012, 09:41 AM   #10
Brendan McNamar
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Re: Choosing the best strength program

From my experience it is not worth completely taking a break from met-cons. So painful coming back to them. You can keep most of your conditioning doing 3 or 4 short easy to recover from met-cons a week after the lifting. Rowing, burpees, sled pushes, interval running, kettle bell swings and other activities that are know for easy recovery.

Also 4 to 6 weeks is probably not enough time to make a lot of progress. Go 12 weeks, heavy strength bias with some met-cons. I think that would work better for your goals.

I have been working this way for a while and have made big gains in my strength numbers, while maintaining body composition and a fair amount of my conditioning.

I'm currently following 12 weeks of an intermediate program, lifting 3 days a week with short met-cons after my lifting days and it is working very well.
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