August 27-September 2, 2018 – Julien Pineau’s Strongman Program

This template will be split into:

• Task Oriented Workouts (TAO) – These will always be done with exercises where external torque (ET) is needed. They are designed to hit the sympathetic nervous system, so you should go at them hard and with the proper mindset. No pacing here: I want 100% explosion on each rep. Put on System Of A Down or something similar, get angry and go kill ’em reps! Do not cheat yourself. If you go too light, the workout will be ineffective.
• Til You Quit Workouts (TYQ) – These will always be with internal torque (IT) exercises. They are designed to hit the parasympathetic nervous system, so I want muscle failure with each and every one of them. Pacing is welcomed, as long as you push to that last rep. I would recommend a more mellow music, as the mindset is quite different. You will push just as hard and it will hurt just as much as the TAO workouts, they will just be a different kind of effort.
• Overtraining – I believe that if you respect the order of TAO followed by TYQ, you will create a strong arch of tension within your nervous system that will allow you to increase the intensity without crashing mentally, which is what overtraining is. This way to approach workouts will change the way we train. We will train based on the affect on the nervous system more than just on the affect on muscles. You will be exhausted physically, but mentally sharp.
• Intensity Training – Any who have worked with the StrongFit templates or methodology before understand that this is the foundation. Intensity is best done in a group setting to truly push mental and physical boundaries. Beyond routine conditioning, true intensity work moves beyond the usual domains and aims to “scare” the system into rising to the next notch. This portion of the templates is not necessarily targeting the muscles, but mental fortitude and truly anaerobic threshold so don’t be let down if you can’t complete it every time. In fact, it’s designed that way. If by the end of these sessions you aren’t cursing the name of Julien, you may need to reconsider your efforts.
• Structural Work – This would be considered your accessory work and will be specifically used to ensure the structure is strong and balanced to handle both training and sport. You will use both traditional and unique exercises of StrongFit to rebuild your foundations and further grow from there.
• Mobility Exercises –  Mobility work will be done through the StrongFit Openers and some additional assistance exercises.
• Static Lifts – Performed with “awkward objects” such as the sandbag, you will be prompted into more natural movement patterns that minimize risk of injury or even learning time. Barbells do not always mimic the most functional patterns due to the weight being on the outside of the body. In comparison, most of our day to day “lifting” has been done between our hands for our entire human existence. For that reason, you will use objects that will more naturally follow basic patterns of movement that will prove incredible benefits to CrossFit athletes.
• ‘Gym’ Work –  These will be classic accessory exercises performed with traditional gym equipment that can be performed as a stand-alone session or in addition to another, but must be performed once or twice per week. These will be movements focused on internal rotation torque and may be followed in any order:
  • Lat Pulldowns – Get a pump and feel those lats. Engage your pecs as hard as possible as you perform the rep. 2-3 sets of 10-12 reps.
  • Cable Crossover – The eccentric is external torque and concentric is internal torque here. Do not do this exercise mindlessly. The point is to teach you to create tension correctly through the range of motion, which is the very definition of mobility itself. Being able to do this correctly will tremendously lessen the stress on your shoulders. 2-3 sets of 10-12 reps.
• Breathing – So as a rule: if you have issue on a movement (whether it is discomfort, trouble with the skill, lack of awareness & mobility) inhale through your nose on the phase that gives you trouble (eccentric or concentric). You can even inhale through the nose on both phases, making the entire movement one long nose inhale. Do not discard the importance of this, it has allowed our people to make huge improvement. The TAO wods are all action, all ET so inhale through your mouth and exhale short & forcefully.
• Openers – Mobility is range of motion while maintaining proper torque. The point here is to work on mobility, not flexibility therefore tension is paramount. This is not about performance, so do not focus on how many reps you can do, the weight or how far you can go. This is about quality and finding torque, nothing else. Be patient, you will get better over time. For reference, I worked the Shoulder Opener for two  sets, three sessions per week for 12 weeks before I got good at it.
  • Hinge: https://youtu.be/eL2RAFOa1CE
  • Shoulder Opener: https://youtu.be/C6GcYZi7G7k
  • Biceps Opener: https://youtu.be/MTmUnExmBXc
  • Jeffersons: https://youtu.be/pJK7LGDCgK0
  • External Obliques Opener: https://youtu.be/uihlk3ki78M
  • External Obliques Opener Variation Leg Raises: https://youtu.be/7FqzZFzH-UU
  • T-Spine Opener: https://youtu.be/lONjflzDsu8

AM vs. PM Training

Based on when you train, you may want to reorder the elements of each workout. Read on…

AM:

If you are training in the morning and you want to give your body a push for the day,  finish with the last TAO portion (assistance work). This will trigger your sympathetic nervous system and give you more energy for the remainder of your day. I know it is hard to do more work after TYQ, but give it a shot and thank me later for winning the day and staying awake in your meetings.

So you will do e.g. Skill Work – TAO – TYQ – TAO.

PM:

If you are training in the afternoon/evening and you want to give your body a chance of having a good night’s sleep, finish with the TYQ portion. This will trigger your parasympathetic nervous system and mellow you out.

So you will do e.g. Skill Work – TAO – TYQ – TAO – TYQ.

As always – try it, test it, do it the other way around and see how your body reacts. Don’t blame me for falling asleep at work though if you finish with TYQ in the morning.

Maintaining tension in the arch concept

The concept of maintaining tension in movements is being able to switch between internal torque/IT, starting with the main arch being the core (external obliques, lower abs, etc.) and external torque/ET (starting with the main arch being the core internal obliques, six pack, etc.) as needed without form breaking. It requires changing to what is needed to successfully execute a movement. Your body just wants to make sure you survive, sometimes quite literally. So it won’t disengage one torque to work on the other. You will increase tension through both, with more focus on the most appropriate one, depending on the more dominating torque chain.

Take a look at the picture below. If you have ever tried to create an arch without using adhesive materials, you noticed that you have to apply equal pressure from both sides of the arch to hold the keystone in place. If pressure is applied unequally, the arch will collapse to one side or the other.

I recently witnessed this with a bunch of kids at the California Science Center using soft toy bricks and it was fascinating to see how they applied basic principles of engineering and physics to build the arch. By the way, in real life using real bricks/stones, you will need a supporting wood construction in the shape of an arch to hold the weight until the final stone (the keystone) is inserted, making the arch hold itself. Does that sound like a helping hand in order to build tension and torque? Welcome to coaching. We are the supporting wood construction that can, and at some point has to be, removed in order for the arch to hold itself.

Each session should not take more than 90mns, hopefully 75mns. Have all the equipment set up and the correct weights chosen already. Keep the rest times on target, and if you need more time, cut the number of sets down. Do not lengthen the workout. The point is to keep the intensity going, not to have marathon sessions. As you get used to the programming and fitter you will be able to do more sets but still keep the sessions short(ish).

More is not better, better is better!

DAY 1

Openers
See explanations above. You do not necessarily need all of the Openers each session. Work on your needs, choose 2 or 3 and go at them with maximum focus.

Skill Work

Sandbag Front Rack Carry

Go for a 200-400m SB front rack carry. Focus on squeezing the bag through the pecs and teres majors, and walking on the balls of the feet. Push those external obliques out and walk according to your breathing rhythm.

TYQ

Chainsaw Rope Pulls

2-3 sets: 1 length of chainsaw rope pulls as heavy as effective. Rest as needed between sets.

Chainsaw Rope Pull

https://www.instagram.com/p/BkcnF46HpBt/?taken-by=strongfit1

We use both styles (2-hands and unilateral as shown in video n2) as assistance work for the Deadlift.

The unilateral version feels like the first pull of a 1-arm Snatch, love that one. As usual, we all felt the exercise in different parts based on people’s weaknesses. Some felt the tension in their hamstrings, for me it was all traps (weakness of mine) and erectors.

Try putting a couple of plates under one foot to isolate one leg more than the other and see how it feels. I’ve found it very useful for isolating a deficient glute and hamstring.

TAO

Supinated Wide Grip Pull Ups & Incline Dumbbell or Bench Press

3-5 sets of 3-5 reps of each, as heavy as effective.

Power and reduced time under tension is the name of the game here, so focus on choosing a weight that is challenging, but still allows you to feel both of those things. No grinding out reps here. Make ‘em count and keep ‘em explosive. Exhale aggressively on the concentric portion of each rep. Finish on a winning rep, even if that is different for each individual movement.

TAO

Anderson Squat

Perform a set of 3 reps every 75 seconds until you feel you’ve reached your max for that day.

Aggressive, explosive reps. Focus on maximal force production on each rep. If you feel that start to dip to a point where it feels counterproductive, it’s time to shut it down for the day. Finish on a strong rep.

TYQ

Sled Sprint & Sandbag Carry

100m all out sled sprint. When you recover, grab a bag and carry it for 200m without dropping it.

DAY 2

Openers
See explanations above. You do not necessarily need all of the Openers each session. Work on your needs, choose 2 or 3 and go at them with maximum focus.

Skill Work

Single Arm Barbell Snatch & Press & Carry

Do 3 sets of one snatch, one press, and a 100’ carry with a turn at 50’ per side.

Focus on shoulder structure here, don’t worry about adding too much load too quickly. Focus on feeling the right muscles stabilizing and working. Breathe while you move.

TAO

Sumo Deadlift

5-4-3-2-1. Rest as needed between sets.

·        Create external torque

·        Use straps if you have to but no mixed grip. It leads to very bad habits.

·        No bouncing, reset each rep.

·        Explode up but do not rip the bar. Find tension through internal obliques first.

·        Do these barefoot.

TYQ

Front Foot Elevated Split Squats & Sandbag Squats

2-3 Max Effort sets of each. Go from your weak leg to your strong leg and then straight into the sandbag squats. Rest as needed between sets.

Front Foot Elevated Split Squats

Choose a height that allows you to really feel the hamstrings. Glutes, and VMOs. Inhale down, exhale up. Keep this cyclical, so that you really begin to feel the pump. Push your big toe knuckle down hard into the elevated surface. Dumbbells at the sides will likely make it easiest to really make the leg do the most work.

Choose a sandbag that you can do 15-20 reps with and keep the same breathing pattern. Try to keep ti cyclical as well.

TYQ

Harnessed Bear Crawl

2-3 sets: ALL OUT! Rest as needed between sets.

TAO

Seated (Horizontal) Rope Pulls

2-3 sets of 15-20m as heavy as effective.

Anchor your feet against something and load up a sled as heavy as you can move it. Alternate forward hands and think full ET every time you extend your body and pull the sled towards you. Exhale aggressively from the back of the throat on each pull.