I was listening to Steve Magness (renowned middle/long distance running coach) interviewing Dan John recently. Dan is a strength coach who talks a lot of sense, particularly when it comes to coaching runners to be strong. He is also generally regarded as the inventor of the goblet squat (interesting side note). In the interview he talks about a strength program that renowned Russian powerlifting coach Pavel Tsatsouline created.
“For the next forty workouts, pick five lifts. Do them every workout. Never miss a rep, in fact, never even get close to struggling. Go as light as you need to go and don’t go over ten reps for any of the movements in a workout. It is going to seem easy. When the weights feel light, simply add more weight.”
The 5 lifts should include one from each of the following categories:
Push (bench press, overhead press etc)
Pull (lat pull down, rows)
Hinge (deadlift and all variations)
Squat (back squat, front squat, goblet squat etc)
Carry (farmers or suitcase carry)
Do a warmup with a few banded monster walks, easy kettle bell swings and some goblet squats. Finish each session with some foam rolling, remedial exercises, core.
So there you have it. Johns recommends taking 2 rest days per week). I’m gonna take Wed/Sun as my rest days.
Give it a go!