Daily Archives: September 5, 2019

One Tool, Multiple Results

Rack-less Progress.
 
You’ve probably read posts on here before about making progress without the need for anything more than one piece of kit.
 
Today we shall circle back around to the classic barbell & plates without the use of a rack.
 
(Could be fixed barbells as well)
 
In the modern world of programming sessions there are some people that have finally started to come around, or back to, the idea of movements first, muscles second.
 
The reason being that you’ll find by prioritising movement you cover essentially all of your muscles.
 
Some isolation/specific accessory work is cool, however for the majority of people it shouldn’t be their entire program.
 
As for the barbell, we shall be looking at the movement options and then put together ideas so that you can do more with less.
 
I reckon 2-5 for each section should be enough to get you started.
 
Okay, here we go.
 
Movement/Full Body:
 
– Clean & Jerk (or press/push press)
– Snatch
– Bent Press
– TGU (Turkish Get Up)
– Roll Out (kneeling or standing)
 
Loaded Carry:
 
– Zercher
– Farmers Walk (single arm)
– Waiters Walk
– Drag Curl Carry
– Spartan Carry
 
Hinge:
 
– Power Clean/Snatch
– Hang Clean/Snatch
– Deadlift (multiple variation, snatch grip, deficit, sumo, etc)
– Good Morning
– Windmill
 
Squat:
 
– Squat (multiple variation, front, zercher, overhead, etc)
– Lunge (multiple variation, side, reverse, curtsy, etc)
– Step Up
– Hill Walk
– CMJ (counter movement jump – advanced only)
 
Pull:
 
– Row (multiple variation, supinated, pronated etc)
– Clean/Snatch High Pull
– Curl (multiple variation, wide, narrow, reverse etc)
 
Push:
 
– Press (multiple variation, flat, overhead, floor, reverse, etc)
– Tricep Extension (multiple variation, overhead, flat, etc)
 
As you can see there is a lot of choice, and this is without even going into barbell complexes either.
 
This is an example three day training week using the movement premise above.
 
To make this a challenge worth your time you may only use 10-20kg plates when loading the bar or progressing.
 
Yep, no small plates, this will mean you put more emphasis on how to progress/plan things going forwards.
(You can of course change this based on your goal/needs, it’s not gospel, merely a suggestion)
 
Day 1 –
A1 – Snatch – 7×2-3
B1 – Floor Press – 4-6×6-8
C1 – Drag Curl Carry – 10min xTotal Distance
 
Day 2 –
A1 – Clean & Jerk – 7×2-3
B1 – Supinated Bent Over Row – 4-6×6-8
C1 – Waiters Walk – 10min xTotal Distance
 
Day 3 –
A1 – TGU x5-10 reps per side
B1 – Bent Press x5-10 reps per side
C1 – Hack Squat 5×20
 
Once you hit the rep goals (7×2-3 = 21 total reps top end), either choose to add load or change the exercise for that movement.
 
Enjoy,
Ross
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