This program is largely based on the tried and true Wendler 5/3/1, designed for elite power lifters. I have modified it a bit for (1) simplicity (2) cardiovascular performance and (3) to add more structured full-body “auxiliary” exercises. Strength gains are made by intentionally lifting below your 1 rep max. It is key that you know you REAL 1RM (1 rep max) because if you have inflated your numbers - which nearly everyone does - then you may risk burnout.

I love to read nearly as much as I love to breathe. There are days where I’ll stay up to the early hours of the morning enduring the dreadful thought of complete exhaustion the next day just to finish extracting that ever-so-useful bit of valuable information found on the pages of my current book. In addition to my obsession with reading books, I have many blogs that I faithfully follow and read everything they produce.

The complete athlete is a 7 day program for intermediate-advanced athletes that works on hypertrophy, strength, explosive power, agility, cardio, endurance, and flexibility. No weaknesses is the theme of this program. For strength days, push yourself to lift heavier and heavier so long as you can complete your reps. Power and agility days are all about velocity and explosiveness. Power is a measure of strength+speed. If you are moving slowly then you are doing it wrong.

This program is inspired by the tried and true Wendler 5/3/1, designed to increase strength for power lifters. For intermediate to advanced lifters, the chances of building muscle mass while cutting pretty slim - though studies have shown not impossible. Given this fact, the chief concern of this training program is to preserve as much strength and mass as possible during calorie deficiency. To that end we are utilizing the Wendler approach to keep heavy lifts front and center.

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Any worthwhile achievement is born out of constant struggle, intense focus, and unrelenting hard work. We often falsely suppose that success comes easily and naturally to some, but the truth is that there is no such thing as an easy path to the top. Nietzche once wrote, “Don’t talk to me about giftedness or inborn talents; one could name all kinds of great people who were not very gifted. They acquired greatness, they became geniuses and they did so by overcoming difficulties.

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This is a mass program that employs a number of advanced training techniques in a high-frequency split. What that means is that pretty much every day is a full body day because our goal is to hit each muscle group almost daily with lower intensity so we can build volume over the full week. This approach has been shown to be particularly effective for advanced natural athletes because it maximizes exposure of each muscle group to stress throughout the week without inducing performance-killing over-training.

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