Fitness programs should be simple and goal oriented. Even if the goal is general fitness. My goal is heavy presses, heavy deadlift, heavy getup and a high level of cardio. I will achieve this goal through a big push and a big pull day.
A big push and a big pull works the entire body. Heavy presses, coupled with a heavy deadlift will work your body quickly and efficiently. Add in some turkish getups as well as some swings and snatches and you can have an entire workout in short order. Modern day fitness programs rely on constantly changing the workout. Some modern day fitness instructors rely on the ignorance of their client in order to fleece their gold from their clients. Our “modern” age would have us believe that we require an expert for everything. Fitness is not this way.
If you want to get stronger, lift heavier things more often.
If you want to lose fat, eat healthy and real food, less of it, once a day if possible, lift heavy and perform high intensity cardio…and prioritize sleep.
The human body moves in two major ways. Through a big push and a big pull. As individuals we either pick things up from the ground or put things overhead. Two movements cover the basis of movement for human strength. The deadlift works the entire posterior chain as well as the core in particular. The press covers the rest of the body. In addition to these two movements I suggest adding in swings/snatches for high rep high intensity cardio as well as the turkish getup as a great movement to teach the interconnectedness of the human body.
Due to the fact that individuals can only do a few things well at any given time, my workout program has been broken down into two routines covering only 4 days a week. A big push and a big pull day.
Big Push Day
Kettlebell Turkish Getups x 3 minutes with a focus on irradiation, tension, and form. More for tension practice and time under the bell. Only three minutes in order to allow me the full use of my faculties while pressing.
After the getup my focus turns to ladders of kettlebell clean and presses. Heavy ladders of kettlebell clean and presses in a heavy, light, medium format as described by Pavel Tsatsouline in ‘Enter the Kettlebell’. Increasing the weight as you become comfortable with the full heavy day of presses.
It sounds simple but remaining focussed during the presses can be tough. It is important to focus on the correct movement throughout.
Odd as it may seem, the final presses that I do often feel like my strongest. This is because the fatigue that begins to set in forces me to use my entire body to press the bell. By using the entire body I mean that I tense my entire body more thoroughly. Not kipping or cheating the bell up.
Big Pull Day
Big pull day starts with the deadlift. There’s a multitude of ways to focus on the deadlift. I perform sets of 5 in the standard prescribed by Pavel Tsatsouline in ‘Power to the People’. I will have increase the weight with each workout while cycling the weight overall. This will allow continuous progress. Furthermore, I will have a heavy day and a lighter day. The heavy deadlift day will start with the workout weight for 5. drop 10% for another 5, then drop another 10% for the duration of sets of 5 until form breaks or most likely to a total of 5 sets. The light day will consist of the same, but with the last sets not going over 4 sets. The amount of reps/sets will decrease as the weight increases, peaking with a new PR of 1-3 reps. At this time I will cycle the workout weights down and then increase once again to progressively heavier lifts.
After this is completed I perform swings or snatches to finish out the day.
The goal of my program is to be able to deadlift 400 pounds, press the 106 pound kettlebell with each arm, do a getup with the 106 pound kettlebell, and snatch the 53 pound kettlebell 200 times in 10 minutes. I currently weigh 165 pounds at 5’10.
For the next few months It is my intention to bring my deadlift up to a 300 pound range for sets of 5 as well as to become comfortable with the 70 pound kettlebell. At that point I will increase the press to the 88 pound kettlebell and work on the 106 pound kettlebell until next December while bringing the deadlift to the 400 pound range.
While I work on the 70 pound press and until I get the deadlift up to the 300 pound range I am going to have a 5 day workout program. Monday, Wednesday, and Friday will be dedicated to pushes. Tuesday and Thursday’s are dedicated to the pull.
My 4 day program is as follows.
Monday – getup and “heavy” presses (upward of 5 sets of russian ladders to 5, 75 total presses/side)
Tuesday – “light” deadlift and swings
Wednesday – off day
Thursday – getup and “medium or light” presses (5 sets of russian ladders to 3 or 4, 30 or 50 presses/side depending on how I feel) Will lean towards medium presses.
Friday – “heavy” deadlift and snatches
It is my belief that this program will allow me to reach a high level of strength and general fitness over the next year by applying everything that I have learned in terms of fitness and nutrition.
Check out the top of the page in order to find quick links to previous articles. There is lots of information about cycling of your workout and nutrition.