2 – Strength Sessions

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Your strength training for GL1 will be based on StrongFirst Built Strong Principles.

Built Strong was developed as a Strength Bodybuilding system to create a physique “as strong as it looks”.

Within this system we select exercises based on movement patterns – not body parts, muscle groups or individual muscles.

We use ladders as our set/rep system instead of traditional sets & reps.

Ladders allow us to maintain perfect technique on our reps without having to go to failure. Using ladders allows us to sneakily increase volume (volume is necessary for hypertrophy ie building muscle) throughout our program without inducing a lot of fatigue.

Here is how you will perform your strength exercises…

Step 1 – Select one HEAVY and one LIGHT exercise from each of the 3 categories – SQUAT, PUSH & PULL.

Heavy & Light will be determined by your TESTED rep max (RM) number for each exercise.

YES, you must test these numbers prior to starting the program.

Heavy Exercises must be within a 4-6RM or 7-10RM

Light Exercises must be within an 11-15RM or a 16-20RM.

Please note that you can select the same exercise but use different weight for Heavy & Light.

For example, if I were to choose a Double KB Front Squat for both Heavy & Light…
– my HEAVY squat would be with 2 x 32kgs for which I can do 5 reps
– my LIGHT squat would be with 2 x 24kgs for which I can do 12 reps

Or I can choose 2 different exercises…
– my HEAVY squat would be a PISTOL (1-leg squat) for which I can do 5 reps on each leg
– my LIGHT squat would be the Double Front Squat with 2 x 24kgs for which I can do 12 reps

Step 2 – Familiarize yourself with your training ladders.

You will be training in ladders throughout this program.

Each RM range corresponds to a specific “Fibonacci Ladder” below…

For example…

Let's say I tested 8 reps on the 1-Arm KB Military Press.  This would be my 8RM.

The corresponding ladder to an 8RM is “2, 3, 5” (see above).

This means that when I'm training, I will perform…

    • a set of 2 reps on my LEFT, then rest, then
    • a set of 2 reps on my RIGHT, then rest, then
    • a set of 3 reps on my LEFT, then rest, then
    • a set of 3 reps on my RIGHT, then rest, then
    • a set of 5 reps on my LEFT, then rest, then
    • a set of 5 reps on my RIGHT, then rest, then
    • repeat for the required number of ladders starting again at 2 reps

How many reps or ladders you perform is outlined already in the training worksheets attached.

So in essence, you just need to

Step 3 – Plug your exercises into the spreadsheet.

I've created the following “template” spreadsheets for you.

Please click on the link to the PoLoS you have chosen and the link will take you to a Google Spreadsheet with that corresponding PoLoS and the complimentary strength work that should accompany that PoLo.

When you get to the spreadsheet, please click…

"File > Make a Copy..."

You can then make an editable copy for yourself (the current links are “read only”).

[+] Spreadsheet – PoLos: Swing + Push Up and STRENGTH

[+] Spreadsheet – PoLos: Snatch and STRENGTH

[+] Spreadsheet – PoLos: Clean & Jerk and STRENGTH

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