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Strong(er) Workout Phase 1 (E-Book)
What is The Strong(er) Workout Phase 1?
Feedback I would charge $150.00 per phase if there is a stark difference between the 1.2 phase and the 3.2? (the muscle building phase that follows the strength phase). I started the Beta Strong(er) program after attempting to throw my hat back in the powerlifting ring after a 20 year absence. I really enjoyed competing again both with the young pups and the "seasoned citizens". I rediscovered aching joints I had forgotten I had and gained a bit of bodyfat along the way-due to a diet high in pringles and pop-tarts. The first thing I noticed with the strong(er) program was a relief of aches and pains and an increase in mobility.The other two things I experienced was an increase in motivation due to the brevity of training frequency and an increase of lean mass while maintaining strength levels and a sense of confidence brought about by better cardiovascular conditioning. The program is constantly changing and challenging and provides a good balance of nutritional information as well as pre-rehab movements that were new to me but effective, along with a well devised training program that is balanced and emphasizes various intensity levels on a rotation that kept me looking forward to the next training session!' - Jesse Martin I have been enjoying the workout. It is a scaled back version of what I did when I played professional football and it is exactly what I have been looking for. When I was playing I would spend several hours each day lifting and running and I am not sure if I could do that anymore (such a mental drain at this point in my life). However, your program is great. Regarding what I would pay for this, I used to pay my old trainer $50 per month for the workouts to be emailed to me. He would answer any questions I had about it, etc. I would suggest you could charge in the $50 to $75 range for this workout. -Jason Congdon With the intensity of this second cycle I find that I am using 50% and lower in some movements just to finish the prescribed rep scheme. Once I started I knew this would probably happen but I wanted to know if this was "normal". I am toast after each workout and feel that I am gaining serious muscle. In fact I feel jacked just walking around most of the time and can attest that this cycle is HIGHLY anabolic! It reminds me of crazy two a day routines I made up with friends, twenty years ago or more, just to torture each other and see who would puke first.... I know that each phase builds on the next but I am also wondering how much strength loss is normal or acceptable during the year or at least leading up to the strength phase. Short answer might be NONE! -Pat 1.2 has been a big challenge for me. Physically, I am not used to the sensation of doing 100000000 reps per muscle. Mentally, I struggle with the slow pace of most exercises. It appears to me you have called upon your bodybuilding experience for this phase. I have never enjoyed bodybuilding type training, and it took me about 2 1/2 weeks to change my perspective. The first two weeks I cussed you out during the whole session. Then something hit me when I was holding the leg press in the static position -- one thing I enjoyed about powerlifting is the mental strength it took for me to get a 1 rep max. I knew that lowering myself into a squat position with maximal weight was hard, but the true test was standing back up. I loved the physical sensation, but I loved even more that I had to be focused and that the world would go away during the time the weight was on my back. Sitting there holding the leg press, I realized that I had the opportunity for the same experience. It was just packaged in a different way. The physical sensations (burning/cramping/shaking) I was experiencing was different than what I felt during a max squat, but it was just as intense. I also realized that I could push myself harder with little risk to injury. The mental game changed too ... not so much in difficulty, but in the time required. Instead of 5 or 6 seconds during a squat, I had to keep focused during an entire strip set or rest pause set. I learned that when I did that, the world went away for even longer ... time did not exist. Training keeps me sane. It is my time and I am very stingy with it. I'm not a big competitor ... I only compete with myself. I also have to be challenged or it's no fun. I was getting to that point when you honored me with the Strong(er) program. Before Strong(er), I was seriously thinking of selling all of my equipment and buying a pool table and hot tub. Now, I actually look forward to my next workout. -R. Connelly It’s hard for me to explain how fired up I am about The Strong (er) Training Program. I went into this program with high expectations being it was a program designed by Dave Tate. People who are regulars to Elitefts.com know whom, and what Dave Tate is all about so there’s no need to give a bio. If you don’t, visit www.elitefts.com. As it states in the intro to the program, this is not a beginner-training program. You need at least five years of solid training, solid training fundamentals and good exercise technique. As I stated before, I had high expectations going into this and I was not let down. This 1st phase covered a great amount of detail and was very well thought out. Starting out with 8 weeks of G.P.P. to “wipe the slate clean” is a brilliant way to start fresh and introduce some of the training techniques that will be used throughout the first phase. The muscle building phase is very intense if you have the balls. This is not something to just Ho Hum your way through. If you stay focused and burn through it with everything you got you will grow. I lost an inch or so in the waist, gained six pounds, and my legs are bigger while my shirts are tight up top and not around the middle. More importantly, I made REP PR’S in almost all the lifts that matter. By the end of the 6 or so weeks of the muscle building phase I was begging for the Recovery phase. I was spent. I gave everything I had during these 16 weeks and it has paid off. The diet alone, that is also included, is worth a mint. If you’ve fiddled with carb cycling before but felt something’s not right, well, here you go. Most trainees that I’ve come across have good ideas and work hard but don’t have it all put together like The Strong (er) Training Program. Here you get the 6-8 week phases, diet, conditioning, detailed warm-ups, restoration workouts (these have given me back some long lost mobility), and planned recovery weeks. Dave has spent time thinking this through and laying it all out for you. All you have to do is follow it and really hit it. This will be a 52-week program involving 4 phases, which could go for a pretty penny, but having been a regular to this site I can vouch that everything is worth its weight in gold. Being personally trained by Dave for 52 weeks could get well into the thousands. We know this. Trying to pin point a price is tough but I would easily pay $50- $60 for each phase, maybe more. It’s that good and that detailed. And to think, I’ve only been through the first phase. - Matt Carlson My body fat percentage appears (calipers) to have stayed the same (<15%), but my body weight has gone up around 5 lbs (depending on the day/water, etc) since the beginning of Phase 1. I actually gained most of the weight during the Phase 1.1. Either way, I gained a moderate amount of muscle. Using a tape measure, I seemed to make some gains in my arms (both upper and even more so the forearms), thighs, and buttocks. However, what impresses me the most is that I am able to do MUCH higher reps than I am used to with more weight than I thought I'd be able to. I had been used to doing no more than 5 or 8 reps with most exercises, but yesterday I impressed myself with the last day of phase 1.2. I was able to do a set of 20 squats (ass-to-grass and barefoot) with just a bit shy of my body weight on the bar, and it really was nowhere near as hard as I'd thought it would be. I could have kept going, or could have added more weight. I had no idea that it would be so easy until I got to about 17 reps and realized that I should have put more on the bar. Either way, I was impressed. It was 45 more lbs. than I could do when I started phase 1.2, and a 25 lbs. jump from the previous week... and it wasn't very hard. Oh, and to top this all off, this was squatting AFTER killing my calves with that nasty calf series. Now, I know squatting one's body weight is no impressive task, but I've never been able to do it for 20 reps before, especially when part of my body was already fatigued. This phase has definitely made my body capable of things it's never done before. - Ryan Bodenstein What is the Strong(er) Workout? A Strong(er) Athlete is an exceptional athlete but different than the typical competitive sports participant. Unlike the person that trains rigorously to excel in one or two events, the goal of the Strong(er) Athlete is to achieve overall strength and health to the best of their ability. Achieving these goals requires an entirely different training regimen. Not a powerlifting or bodybuilding program, but one that enhances total strength and health through specific exercise and diet. Training for competitive sports is a completely different style of training. For example, a competitive sport such as powerlifting requires the development of maximum strength above all other areas in order to become a champion. Sport-specific training can significantly neglect other areas of training to achieve its desired outcome. Health and fitness is no longer the prime objective; becoming better at the sport is the only concern. In contrast, a complete, well-rounded program covers all areas—from cardiovascular and strength development to flexibility, mobility, nutrition and beyond. The question then becomes, what happens when overall strength and health becomes the main purpose and goal? In other words, what does one do when they no longer have the need to excel 100 percent at one specific attribute, but rather develop all areas at the highest level possible? This is where the Strong(er) workout comes into play. Training to be your absolute best in a sport takes year of consistent, regulated training, including great sacrifices that are hard to understand unless you have been there and lived the life. There are serious commitments of time, money and lifestyle to be made if one wishes to win in the competitive sports arena. My own experience includes more than 20 years of training for competitive strength sports — including both powerlifting and bodybuilding. Since strength always was my first love powerlifting became my focus for over 20 years. Since the age of 13, I have logged more than 10,000 hours of gym training and an equal amount in the training others. I have writ- ten hundreds of articles and four books on the subject, while having spent countless hours in advising and counseling athletes, coaches and trainers to achieve outstanding results with their programs. To say that I have lived my life “Under The Bar” would be a vast understatement. Strong(er) Athletes might be those no longer wish to devote 100 percent focus into one single training discipline or sport. Others might be serious trainers who wish to maintain their hard-won abilities at the highest level, but simply no longer wish to compete. Rather than setting goals to beat others in competition, the Strong(er) Athlete wants to accomplish the goals he has set for himself. To that end, I have brought my extensive training background to bear on a 52- week program to help the Strong(er) Athlete develop all aspects of individual fitness. Each phase of the Strong(er) Workout program builds on previously achieved goals and focuses primarily on physical preparedness, maximum strength development, dynamic strength development, muscle gain and fat loss. The Strong(er) Workout is not a beginner’s exercise program. A consistent background of at least three to five years — with a proven training program — is recommended before undertaking the Strong(er) Workout. This program assumes that you have a solid base of training fundamentals and good exercise technique. You must have a strong desire to train, and, at times, train extremely hard. In other words, you need to have Extraordinary Resolve to reach this level. The Strong(er) Workout will test you both physically and mentally, but the gains will be great. In the end, you will be one of the few who possess Extraordinary Resolve. If you want to make this commitment, then let’s begin: Welcome to the Strong(er) Workout. |
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