How To Get Strong Like A Ox
Tactics, Strategy, Programming
I get often asked by males, and females, How do I get stronger?
It’s simple. Consistency, and having a plan in place. It starts with a goal, first.
Define your goal: Stronger in what? Bench, Squat, Deadlift? Or stronger in running? This step is crucial to ensure you are clear on what you want. After all if you are unsure what your end result will be, how will you get to your destination?
Make a step today to get 1 step closer: Choose the fruit over the bread for a snack. Go to sleep 30 minutes-1 hr earlier than you normally would. Starting logging your training. These steps are crucial!
Make a plan: Simplicity works. Make a simple plan like the one I have below. Without some sort of plan you will be falling short from what you are capable of. What gets recorded normally gets accomplished.
Here is a sample training plan: Maybe you will run a developmental block for the next 5 weeks. So, create a plan that will you will repeat for the next 5 weeks. It’s that simple.
Sample Program
Monday Day 1 of Developmental Block
(Primary Movement): Squat 3 x 6 @ 6, 7, 8 RPE (rate of perceived exertion)
(Secondary Movement): Goblet squats 2x20 @9 RPE
(Secondary Movement): Lunges 3x20 RPE
Accessory Work Machines
Wednesday Day 2 of Developmental Block
(Primary Movement): Bench Press 3 x 6 @ 6, 7, 8 RPE (rate of perceived exertion)
(Secondary Movement): Weighted Pushups 2x10 @6, 7 RPE
(Secondary Movement): Pull Ups Bodyweight 3x20 RPE
Accessory Work Machines
Friday Day 3 of Developmental Block
(Primary Movement): Deadlift 3 x 4 @ 6, 7, 8 RPE (rate of perceived exertion)
(Secondary Movement): Inverted Rows 5x15 @8 RPE
(Secondary Movement): Hip Thrust 3x20 RPE
Accessory Work Machines
You may be wondering, “How do I read this??” Good question! It’s simple. For example if your protocol calls for squats 3 x 6 @ 6, 7, 8 what this means is….
1st set x 6 reps @6 RPE (meaning pick a weight you can do for 6 reps with 4 reps left in the tank after you finish the 6th rep)
2nd set x 6 reps @7 RPE (meaning pick a weight you can do for 6 reps with 3 reps left in the tank after you finish the 6th rep)
3rd set x 6 reps @8 RPE (meaning pick a weight you can do for 6 reps with 2 reps left in the tank after you finish the 6th rep)
It’s that simple. The tricky and difficult part is knowing which reps, and RPE level of difficulty to choose. This is why it may be useful to have a coach or someone to analyze your normal training and identify patterns, if any, on how you best adapt to workloads. Some people adapt very well to intensity (weight), others adapt very well to workload (lots of reps AKA hypertrophy).
Organizing Your Training
You want to organize your training in a way that promotes systems in your training so you are not always feeling out your training. For example maybe you work best at running 3 week strength block, just as a example, so you will have a break at the end of the 3 weeks mark to transition to another block. The transition block may often be a “deload” or a “transition block". I encourage you to use excel to organize your plan.
Sample Master Program Plan:
Week of 1/1/24 Development block
Week of 1/8/24 Development block
Week of 1/15/24 Development block
Week of 1/22/24 Transition block
Week of 1/29/24 Development block
etc. etc. etc.
Below is a photo of a brief example of the block periodization endurance athletes may use in their training.
What’s Next?
Well start by writing your training done. Or take a pen and paper and divide the next 3-5 weeks into a “block” where you focus on repeating the same exercises each week until you stop making progress. Once your progress is stalled it may be time for a deload or transition week. You repeat the process and you should see progress, generally.
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Be well.
Yelena