What to do if you do not have access to a Glute Ham Raise?
Substitute a Romanian Deadlift for 4 x 8-10 reps. Rest 90s. Between sets.
What to do if you do not have access to a sled?
There is no substitute for a pulling sled so I’d suggest buying one as for less than $120 bucks you’ll have the complete strength & conditioning tool to take your game to the next level.
What if you do not have access to bands or chains?
Use straight weight. If you’re building to a max, build the prescribed number of sets over the course. If you’re performing dynamic effort work, increase the percentage by 3-5% each week. There is more guidance in your program.
What if you do not have access to a pushing sled?
Replace sled pushes with air bike or rower sprints if you’re performing distances of 100 ft. use 15s second sprints.
What if I do not have access to a specific bar, like a trap bar, safety squat bar, or football bar?
Each program that does include special bars has substitutions, which most times include opting for using a straight bar, however, most of my programs ONLY include the trap bar as required equipment.
What does build to a heavy 8 in 4 sets mean?
Build in weight over the course of 4 sets of 8 eg. 135 x 8 185 x 8 225 x 8 275 x 8
How do I execute cluster sets?
Perform the prescribed amount of work, re-racking and resting between cluster sets then resting the full amount of time between sets. For example, 3 x 2.2.1 (15s). Rest 3:00 = 2 reps + re-rack & rest 15s + 2 reps + re-rack & rest 15s + 1 rep, re-rack & rest 3:00
What equipment is needed for your programs?
Each program comes with the complete required equipment list on the program's respective page.
What if I don’t have TRX straps?
Rings will suffice and in some cases TRX rows can be subbed with inverted rows (barbell in the rack)
How many days a week are your programs?
Each program tells you exactly the number of training days, the training template, and more on the program's respective page.
What level of experience is needed to perform your programs?
The level of experience is specified on the program's respective page.
How many times can we repeat a program after we’ve completed it?
I would recommend opting for a new program after you’ve completed the full program. Reason being, that each one of my programs is different and will expose you to new variables. Also, as individuals, our goals often change based on the season of the year so I’d recommend opting for a program that best aligns with your goals.
What bands would you recommend?
Elitefts mountain dog band kit.
What can I use for box squats?
If you do not have a box you can use a standard bench which is about 17” or you could get creative with something else just make sure the box can support your body weight plus the weight on the barbell. If you want a professional box, I’d recommend this.
What to do if you do not have access to a reverse hyper?
Substitute a back raise or moderate weight Russian kettlebell swing using the same rep scheme. Keep in mind, nothing will truly replace a RH and these options work the same musculature but will not have the same overall effect.
What do I do if I don’t have a landmine?
You can put your barbell in the corner of the room or gym or purchase one like this one here.
What order would you recommend doing your programs in?
CxC (original or with special equipment depending on what you have access to)
6-12-25 Conjugate or CxC Shred
Which program would you recommend to me?
I would recommend reading through all of the programs that make sense to you to determine what is the best fit with regards to your training schedule, training experience, goals, and equipment you have access to.
Are there any discount codes for your programs?
We do run sales so make sure you’re subscribed to our mailing list here.
What is the difference between Everyday Hero & your programs?
EH is customized programming, coaching, and nutrition service for men over 35. This is a VIP level service for serious men, most of which have done my programs before. If you’re interested in applying, you can do so here, but keep in mind this service is for a special type of guy that is incredibly serious about their training.
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