October 9-15, 2017 - Julien Pineau's Strongman Program

This template will be split into:

Task Oriented Workouts (TAO) – These will always be done with exercises where external torque (ET) is needed. They are designed to hit the sympathetic nervous system, so you should go at them hard and with the proper mindset. No pacing here: I want 100% explosion on each rep. Put on System Of A Down or something similar, get angry and go kill ’em reps! Do not cheat yourself. If you go too light, the workout will be ineffective.
Til You Quit Workouts (TYQ) – These will always be with internal torque (IT) exercises. They are designed to hit the parasympathetic nervous system, so I want muscle failure with each and every one of them. Pacing is welcomed, as long as you push to that last rep. I would recommend a more mellow music, as the mindset is quite different. You will push just as hard and it will hurt just as much as the TAO workouts, they will just be a different kind of effort.
Overtraining – I believe that if you respect the order of TAO followed by TYQ, you will create a strong arch of tension within your nervous system that will allow you to increase the intensity without crashing mentally, which is what overtraining is. This way to approach workouts will change the way we train. We will train based on the affect on the nervous system more than just on the affect on muscles. You will be exhausted physically, but mentally sharp.
Intensity Training – Any who have worked with the StrongFit templates or methodology before understand that this is the foundation. Intensity is best done in a group setting to truly push mental and physical boundaries. Beyond routine conditioning, true intensity work moves beyond the usual domains and aims to “scare” the system into rising to the next notch. This portion of the templates is not necessarily targeting the muscles, but mental fortitude and truly anaerobic threshold so don’t be let down if you can’t complete it every time. In fact, it’s designed that way. If by the end of these sessions you aren’t cursing the name of Julien, you may need to reconsider your efforts.
Structural Work – This would be considered your accessory work and will be specifically used to ensure the structure is strong and balanced to handle both training and sport. You will use both traditional and unique exercises of StrongFit to rebuild your foundations and further grow from there.
Mobility Exercises – Mobility work will be done through the StrongFit Openers and some additional assistance exercises.
Static Lifts – Performed with “awkward objects” such as the sandbag, you will be prompted into more natural movement patterns that minimize risk of injury or even learning time. Barbells do not always mimic the most functional patterns due to the weight being on the outside of the body. In comparison, most of our day to day “lifting” has been done between our hands for our entire human existence. For that reason, you will use objects that will more naturally follow basic patterns of movement that will prove incredible benefits to CrossFit athletes.
‘Gym’ Work – These will be classic accessory exercises performed with traditional gym equipment that can be performed as a stand-alone session or in addition to another, but must be performed once or twice per week. These will be movements focused on internal rotation torque and may be followed in any order:
- Lat Pulldowns – Get a pump and feel those lats. Engage your pecs as hard as possible as you perform the rep. 2-3 sets of 10-12 reps.
- Cable Crossover – The eccentric is external torque and concentric is internal torque here. Do not do this exercise mindlessly. The point is to teach you to create tension correctly through the range of motion, which is the very definition of mobility itself. Being able to do this correctly will tremendously lessen the stress on your shoulders. 2-3 sets of 10-12 reps.
Openers – Mobility is range of motion while maintaining proper torque. The point here is to work on mobility, not flexibility therefore tension is paramount. This is not about performance, so do not focus on how many reps you can do, the weight or how far you can go. This is about quality and finding torque, nothing else. Be patient, you will get better over time. For reference, I worked the Shoulder Opener for two sets, three sessions per week for 12 weeks before I got good at it.
- Hinge: https://youtu.be/eL2RAFOa1CE
- Shoulder Opener: https://youtu.be/C6GcYZi7G7k
- Biceps Opener: https://youtu.be/MTmUnExmBXc
- Jeffersons: https://youtu.be/pJK7LGDCgK0
- External Obliques Opener: https://youtu.be/uihlk3ki78M
- External Obliques Opener Variation Leg Raises: https://youtu.be/7FqzZFzH-UU
- T-Spine Opener: https://youtu.be/lONjflzDsu8

AM vs. PM Training

Based on when you train, you may want to reorder the elements of each workout. Read on…

AM:

If you are training in the morning and you want to give your body a push for the day, finish with the last TAO portion (assistance work). This will trigger your sympathetic nervous system and give you more energy for the remainder of your day. I know it is hard to do more work after TYQ, but give it a shot and thank me later for winning the day and staying awake in your meetings.

So you will do e.g. Skill Work – TAO – TYQ – TAO.

PM:

If you are training in the afternoon/evening and you want to give your body a chance of having a good night’s sleep, finish with the TYQ portion. This will trigger your parasympathetic nervous system and mellow you out.

So you will do e.g. Skill Work – TAO – TYQ – TAO – TYQ.

As always – try it, test it, do it the other way around and see how your body reacts. Don’t blame me for falling asleep at work though if you finish with TYQ in the morning.

Maintaining tension in the arch concept

The concept of maintaining tension in movements is being able to switch between internal torque/IT, starting with the main arch being the core (external obliques, lower abs, etc.) and external torque/ET (starting with the main arch being the core internal obliques, six pack, etc.) as needed without form breaking. It requires changing to what is needed to successfully execute a movement. Your body just wants to make sure you survive, sometimes quite literally. So it won’t disengage one torque to work on the other. You will increase tension through both, with more focus on the most appropriate one, depending on the more dominating torque chain.

Take a look at the picture below. If you have ever tried to create an arch without using adhesive materials, you noticed that you have to apply equal pressure from both sides of the arch to hold the keystone in place. If pressure is applied unequally, the arch will collapse to one side or the other.

I recently witnessed this with a bunch of kids at the California Science Center using soft toy bricks and it was fascinating to see how they applied basic principles of engineering and physics to build the arch. By the way, in real life using real bricks/stones, you will need a supporting wood construction in the shape of an arch to hold the weight until the final stone (the keystone) is inserted, making the arch hold itself. Does that sound like a helping hand in order to build tension and torque? Welcome to coaching. We are the supporting wood construction that can, and at some point has to be, removed in order for the arch to hold itself.

Each session should not take more than 90mns, hopefully 75mns. Have all the equipment set up and the correct weights chosen already. Keep the rest times on target, and if you need more time, cut the number of sets down. Do not lengthen the workout. The point is to keep the intensity going, not to have marathon sessions. As you get used to the programming and fitter you will be able to do more sets but still keep the sessions short(ish).

More is not better, better is better!

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DAY 1

Openers

See explanations above. You do not necessarily need all of the Openers each session. Work on your needs, choose 2 or 3 and go at them with maximum focus.

Skill Work
Z-Press Shoulder Burner

You get to pick the song from the following choices:
Halo by Beyonce
Flower by Moby
My Name Is by Eminem

Sit down with your legs stretched in front of you, and grab some dumbbells
https://instagram.com/p/2pRpoRC82i/
Every time Beyonce sings “Halo,” or Eminem raps “My name is,” or Moby sings “Sally Up,” you have to press. The rest of the time, you will hold the dumbbells at shoulder height, in a ready-to-press position (so OFF the shoulders). I won’t lie – this one is horrible

TAO
Barbell Rows & Dips
EMOM 10mns. 5 reps each exercise; both on the minute.

Barbell Rows
Max weight for 5 reps – Supinated grip
Make sure you use ET on this. That means biceps (long head), latissimus dorsi, NO TRAPS, and internal obliques and glutes medius. You need to go heavy, if you can do 5 reps throughout the workout, the weight was too low. By the end you should only be able to do 3 reps correctly.

Dips
Max weight for 5 reps
I want you to use external torque to target the lateral head of the triceps. This will disengage your pec major to a degree, this is a trade-off to work on tricep strength.
Key points
Use bars not rings. The rings would require stabilization and thus the pec major. This is not what we are after here.
Use weight around your waist and put the weight behind you, not in front. This will target the triceps even more (I got that one from the Chinese Oly lifters)
External torque means strength. Go heavy.
External torque means internal obliques and rectus abdominis. Use both on the way up.
Internal Torque on the way down (the eccentric part of the movement)
Take a deep through your nose at the top of the movement, we are not looking for a cyclical movement.Think of this as 5 times 1 rep

TYQ
Dips in Internal Torque
3 sets of max reps with 2mns break

The round stops when you cannot stay in internal torque (you will know you are in External Torque when you need to arch your back to go up). The point here will be to work that internal torque, engaging the pec major. This is harder for women to do, but in the long run it will help your shoulders tremendously. It is very important to develop the pec major and learn to use it for pressing movements. If dips in external torque are difficult, then these will be even harder, so in that case switch to push-ups. If those do not allow you to stay in internal torque, then knees- push ups it is! Find a way to press in internal torque.

Oldies but Goldies Today TYQ
Sandbag Squats & Carry
AMRAP 10mns

Sandbag squats 5reps
Sandbag Carry 50’ (15m)

I have tortured so many souls with this workout. It still brings warmth to my heart. No your lower back is not “blowing up,” it’s working!

TYQ
Rope Pulls & Overhead Yoke Carry
3 rounds with 2mns break

Rope Pull
The rope pull is for 50m, pull as fast as possible. If you are not cramping everywhere after the second set, you either went too light or too slow. This will be a heavier weight, challenge yourself
Your main focus should be to move your hands as fast as possible.
Chest faces the ground. Do NOT stand up, this would cause you to use your biceps more and your lats less.
Do not default to your traps.
Try not to use your hips too much.
Here is a video demonstrating rope pulls:
https://instagram.com/p/BQOh0bQA2ZA/

Straight into:

Overhead Yoke Carry
Max Weight for 50m
For this distance, I would like you to do your Snatch 1RM (that is, of course, if you do Snatch on a regular basis). This very important exercise teaches you how to properly engage your lats (teres major) in an overhead position. It will work the low traps (always very tricky), lat mobility, anti-rotation ( great external obliques work), erectors,etc. The yoke forces you to stabilize toward and away from you (frontal plane) and not up and down (sagittal plane). If the Yoke at the gym is too heavy (or they do not have one) create a yoke by drilling holes on 4x4s and stick them on an Axle bar. Put some nails at the bottom of the wood to carry weights and voila – yoke! A sandbag works as well, albeit not as well. You can use a bar with chains (not bands), but be aware that the weights moving side to side make this very aggressive on the shoulders

TAO
Dumbbell Rows TAO
EMOM 5mns of 5 reps for each side, both on the minute

Max weight for 5 reps – pronated grip
Make sure you use ET on this. That means biceps (long head), latissimus dorsi, NO TRAPS, and internal obliques and glutes medius. You need to go heavy, if you can do 5 reps throughout the workout, the weight was too low. By the end you should only be able to do 3 reps correctly.

TYQ
200m Sled Sprint
Just one time. Get a PR!

DAY 2

Openers

See explanations above. You do not necessarily need all of the Openers each session. Work on your needs, choose 2 or 3 and go at them with maximum focus.

Skill Work

Stiff-leg Deadlift
Max reps for 2 sets with 60 second rest in between

You are shooting for a weight that allows you to go for at least 60 sec. This should be done with weights only AFTER you are efficient at hinging. If you are not, keep working on the Opener. Once you know how to hinge, work your way up to some weight for a max reps for 60 sec for 2 sets. Keep the weight light, around 25% of your max deadlift. I am currently doing those with 60kgs and am sore for the next 2 days. https://youtu.be/eL2RAFOa1CE

TAO
Sumo Deadlift (off of blocks if needed)
EMOM 12mns of 5 reps per minute, increasing weight (see below)

Go up in weight every set/minute until you find your max weight and stay there for the reminder of the EMOM. You should take no more than 6 sets to get to your max (so you will do at least 6 sets at this max weight)

The key points are:
Focus on External through the outside hamstring.
Explode up.
Shoulders are on top of the bar, not over it.
No over-under/mixed grip. Use straps, we’ll work on your grip later on.
Do these barefoot. Through my seminars I see too many ankles collapsing out (the “knees out” cue has a lot to do with this) and shoes allow to hide this major issue. Have your training partner point it out if/when you do it.
Those require a lot of concentration. DO NOT ZONE OUT. I will hit you with a stick if you do. (I won’t be there, but you get the point! I can tell you visualization works, I still eat at the table like my grandmother is watching)

TYQ
Yoke Carry & Sandbag Carry
Take 5mns to get to the working weight for the yoke carry, then do:

Yoke Carry Max weight for 50m
Straight into..
Sandbag Carry Max weight for 50m
3 sets with 2mns rest

Yoke Carry
Tightness is paramount. You want your hands on the side (ideally) so that you can press the Yoke forward like a bench press, creating pec engagement (and internal torque). Put the yoke bar as far back on your back as possible (notice I said back, not low) so that the weight stays centered with your hips and not past them which otherwise would make it quite rough on the lower back. Take short, quick steps keeping your hips square and legs slightly bent.
Demo Video: https://instagram.com/p/BEPXOaEC88t/
I expect you to do at least your squat weight MINIMUM, although my benchmark is 150% of your back squat weight for 20m, so you should get around 100% for 50m at least. This is THE best structural exercise for the barbell squat and one of the best overall. It strengthens the T-Spine structure (think lats, pecs, etc…), the erectors (in an isometric way/in accord with their primary function) and obliques. It is a Load + Carry + Load, making it very balanced. The “carry” part means you have to use both legs equally (to a degree) while working on anti-rotation on both sides – winning! It also means you are into internal torque chain

Sandbag Carry
For this distance (50m), I would like to see you use about 70% of your deadlift. If you find yourself limited by the pick up, place the sandbag on a box first.

TYQ
Dumbbell Bench & Push-ups & Arm-Over-Arm Rope Pulls
3 rds with 90s rest

Dumbbell Bench Press: Choose a weight that allows you to get 10-12 reps.
I personally like to do these on a decline bench.

Straight into:

Push-ups
As many reps as you can do while remaining in internal torque.

Straight into:

Arm over Arm Rope Pulls
Max weight for 100’ (35m)
This one is done sitting, with your feet bracing against something (can be a tire, a Yoke, a big sandbag, etc…) Reach with your arms as far as possible and pull on the rope using your legs as much as possible (imagine pushing that tire away). Learn to use your legs, your grip will not last otherwise. This exercise will allow you to use more weight than the typical rope pulls. It is an absolute killer on the grip and core. By the time I am done, I want to die and so do my forearms and abs!
Demo vid with Julien https://instagram.com/p/BDbhGITC8xD/
Demo vid with Val https://instagram.com/p/t6itk-C8-x/
The key is to focus on grabbing the rope 3 times when you reach for it. You can see, I start losing my rhythm whereas Val keeps hers. Be like Val!

TAO
Side-Delt Raises & Biceps Curls TAO
EMOM 5mns, 5 reps each exercise. Both on the minute.

Side-Delt raises
Go heavy, 5 reps should be the max you can do. Make sure you stay in External Torque.

Biceps Curls
You can use a barbell, in which case you want a wide grip, or dumbbells. I like kettlebells. Just make sure you crank in ET. If your wrists bend it is absolutely normal. Use your lumbar spine as well (within reason).

TYQ
200m Sled Sprint for time
Rest 30sec
400m Sandbag Carry for time

On the carry, make sure you breathe through your nose. No mouth breathing allowed. If you feel yourself panicking a bit, take 3 breaths through the mouth and switch right back to nose breathing.

Day 3 – OPTIONAL

Openers

See explanations above. You do not necessarily need all of the Openers each session. Work on your needs, choose 2 or 3 and go at them with maximum focus.

Skill Work

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Ab-Row 200m for time

Still one of my favorite way to give people sore abs 🙂
My time was 1:16, which of course Richard proceeded to beat by 2 sec AFTER I posted my time. I am still crying foul on that one!
Ab-Row movement demo
https://instagram.com/p/BDjEH13i8_q/
Entire wod 200m

TAO & TYQ
Anderson Squats & Sandbag Squats
5 rds with 90sec rest

Anderson Squats – 5 reps
Take 5 minutes to quickly work up to a 5-rep max and use that weight for workout. Anderson Squats are named after the impossibly strong Paul Anderson, the godfather of Powerlifting. He brought squatting to Russia and was arguably the strongest squatter of all time and a gold medalist in Olympic weightlifting (within 18 months of picking up the sport!). He would perform various acts of strength for the camera and one of them was this one where he squatted two 55 gallons full of concrete: https://youtu.be/XRBst03LtnI
Focus points are:
● This exercise will allow us to train the squat pattern (think jumping).
● For our purpose, the best way to set is up is on a yoke.
● The bar should be set up in a way that, at the beginning of the lift, your hips are above parallel.Here is the demo vid: https://youtu.be/55WKyyQ8auQ
● This movement is all external torque so you are looking to engage your glute medius, internal obliques, outside hamstring & quads to the max.
● If you feel it in any way in your external obliques and/or erectors you are doing this wrong. ● Go heavy. 4 reps means you cannot do 5 at that weight.

Straight into:

Sandbag Squats
Max reps, and we are shooting for 15-18 reps. If you can go over 25 reps, the weight was too light, and you need to go up on the next set. You will find your groove and see your form improving as the set progresses. Keep tension throughout the movement even if it means cutting the depth. Remember the definition of mobility? You will notice after a few weeks that your ankles collapse less and less on those as you find proper torque.

TYQ
Bench & Rope Pulls
3 sets with rest as needed

Bench (decline if you can)
Find your max weight for 5 reps of close-grip bench press, followed immediately by 5 reps of bench press, followed immediately by 5 reps of wide-grip bench. If you can still keep going, switch back to regular grip and bang 5 more reps. Just keep going to muscle failure.

Straight into:

Rope Pull
The rope pull is for around 50m but keep going if you can. Stop the set when your form breaks down to the point that you have to stand up and switch to external torque. The idea is intensity through muscle failure, so still pull as fast as possible. If you are not cramping everywhere after the second set, you either went too light or too slow. This exercise is VERY difficult, even for me, and I am really good at rope pulls. We want MAXIMUM blood flow into the lats – this is far more important than you know.
Your main focus should be to move your hands as fast as possible.
Stay in rhythm.It usually means you are in internal torque and doing the exercise correctly
Chest faces the ground. Do NOT stand up, this would cause you to use your biceps more and your lats less.
Try not to use your hips too much.
Here is a video demonstrating rope pulls:
https://instagram.com/p/BQOh0bQA2ZA/

Those last sets will give you somewhat of a pump…

TYQ
The Animals
2 sets of the exercises below. You can do each exercise for 2 sets before moving on to the next one or do all of them in a row and repeat. 60s break max in between each set and each exercise. If you can move faster, do so.

The Crab ?