Hello my friends
Tim Ferris interviewed Kelly Starrett and it was awesome. From their conversation came the following program.
Plus there is something of my own at the end 🙂
Tim/Kelly Met-con Program
(metabolic conditioning)
5 rep max exercise = ‘A’
week 1 = 5 sets of ‘A’ with 3-5 mins rest
week 2 = 5 sets of Crawl+’A’ with 3-5 mins rest
week 3 = 5 sets of Crawl + Burpee + ‘A’ + Rest
week 4 = 5 sets of Crawl + Burpee + side shuffle + ‘A’ + Rest
week 5 = Test = rest an extra day or two – use 5 rep max weight: do as many reps as possible
Clean-Squat-Press
CLP program
Day One
I) Cleans (I
- strength – increase volume:
week 1: (2,4,6) x 3
week 2: (2,6) x 4
week 3: (2,4,6) x 4
week 4: 6 x 6
*New phase: adding in corrective exercises first, then assistance exercises
conditioning – pre-stress ‘A’
week 5: corrective/ clean/ assistance
week 6: corrective/ assistance/ clean
week 7:correctivex2 / assistance/ clean
w8:correctivex2 / assistancex2/ clean
Day Two
II) Squat (II
strength – increase volume
week 1: 5,4,3,2,1
week 2: pyramid
week 3: 4,3,2,1x2s
week 4: 3,2,1×3/4s
*New phase: conditioning – pre-stress new rep range
week 5: corrective/ squat/ assistance
week 6: corrective/ assistance/ squat
week 7:correctivex2 / assistance/ squat
w8:correctivex2 / assistancex2/ sq
Day Three
III) Press (III
week 1-4
Grind: 4,3,2,1
Grind: 5,4,3,2,1
*New phase
III) Clean/Press (III
week 5-8
Explode: 2,4,6
Explode: 2,4,6,8
>>> ?week off? <<<<
*Phase III
IV) Clean/Squat/Press (VI
week 9: pyramid
week 10: ladder x3
week11: increase rep
week12:increase set
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ACCELERATED pyramid:
1R,2R,3R,4R,3R,2R,1R
– increase weight by 20lbs per set/rung on the way up the ladder,
– increase weight by 5-10lbs per set/rung on the way down.
the last rep should be around 80% of your max
the first rep should be around 90lbs less that your target weight.
– rep ranges can be extended and so can the number of rungs/steps
– 7-10 sets is enough
– consider additional sets the same rep/weight or drop set
– the peak set (ex. 4R) should more or less be a repetition max?
– the first downward rung is a test to see how you adapt to changing demands
– further exploration is needed on this topic