Strong360 Vol4 Jul 2014

360.JTSSTRENGTH.
COM JULY 2014 1

STRONG HELLO STRONG360 FAMILY,
360 This past month, I got to have one of the most inspiring
and invigorating experiences of my career in fitness.
Brandon and I went to speak at Sorinex Summer Strong 7
in Columbia, SC. Now considering we speak at clinics and
seminars at least once a month and that this particular one
was in a place that was 100 degrees with 90% humidity, it
F R O M T H E E D I TO R
may not seem like the greatest deal on the surface, but I
can assure you it was.
We spent the weekend surrounded by great coaches,

legends of strength athletics and more than anything,
people who are passionate about what they do.
Passion is truly contagious, positivity is contagious and

success breeds success. The other side of this coin is
also true, in the same way that surrounding yourself with
all these great things will improve your situation, being
constantly inundated with discontent, naysayers and
negativity, will greatly inhibit your ability to succeed.
Whether through social media trolls, doubting peers or

training partners who aren’t truly all in, negativity abounds
in the life of an athlete. Eliminate it at all costs. I liberally
use the block button on social media to avoid wasting my
mental and emotional energy on pointless arguments. I
train by myself but am in an extremely positive environment
in the gym and communicate with my TeamJTS athletes in
a positive manner. My friends and family encourage and
celebrate my successes.
This is the environment you need to succeed. Surround

yourself with what you want to become. Hopefully
Strong360: The Community of Strength, can serve all small
role for you in this respect and help you towards reaching
your goals.
In Strength,
CWS
STRONG
360 HIGH VOLUME 5/3/1 VARIATIONS
IRON WOMAN: JEN COMAS KECK

4
CROSSFIT PROGRAMMING 11
W H AT ’ S I N S I D E
THE COWBOY METHOD 15
TRAINING THE DEADLIFT 26
EFFORTLESS MOBILITY 28
STRONGMAN PROGRAMMING 36
360.JTSSTRENGTH.COM JULY 2014

STRONG360 PROGRAMMING
CHAD WESLEY SMITH 5/3/1 is an awesome program that has
gotten tons of people strong. If I have one
High
criticism of it though, it is a lack of volume,
particularly for the beginner/intermediate
Volume
lifter. Increased volume isn’t just better for
adding muscle, it is also a chance to practice
5/3/1
and perfect your technique. Check out these
5/3/1 inspired training cycles for a change of
Variations pace and some increased volume. Note these
percentages are of your true 1rm, not a 90%
adjusted max...
360.JTSSTRENGTH.COM JULY 2014 4

10/8/5
Week 1-45/55/65%x10+
Week 2-50/60/70%x8+
Week 3-55%x10, 65%x8, 75%x5+
8/5/3
Week 1-50/60/70%x8+
Week 2-55/65/75%x5+
Week 3-60%x8, 70%x5, 80%x3+
HIGH VOLUME 5/3/1

Week 1-55/60/65/70/75%x5+
Week 2-60/65/70/75/80%x3+
Week 3-65%x5, 70%x4, 75%x3, 80%x2, 85%x1+
3/2/1, I KNOW THIS ISN’T HIGH VOLUME BUT JUST DEAL WITH IT
Week 1-60/70/80%x3+
Week 2-65/75/85%x2+
Week 3-70%x3, 80%x2, 90%x1+
HIGH VOLUME 3/2/1

Week 1-60/65/70/75/80%x3+
Week 2-65/70/75/80/85%x2+
Week 3-70%x3, 75%x3, 80%x2, 85%x2, 90%x1+
Only the top set of each is done as a + set, all others are just done for the written reps.
As always, I advocate leaving 1-2 reps in the tank and never missing reps. Have fun-CWS

U S E ‘ T R O O P S ’ TO S AV E 1 0 % O N E V E R Y T H I N G
IRON
WOMAN
WITH JEN COMAS KECK
Q: Hey Jen, thanks for taking the time A: My pleasure! I was a tragically lazy
to talk with us today. Tell the readers a teenager. I ate a ton of fast food, and did
bit about your athletic background and everything in my power to avoid any sort
the route you took to get where you are of physical activity. The lazier I got, the
today... less I wanted to exercise, and the more junk
food I ate. It was a vicious, and unhealthy,
cycle.

When I was 16, my boyfriend at the time
A: I sure am! When I was less confident,
looked me right in the eyes and told me I
I said no to a lot of things. I was always
was getting fat.
worried about what people would think,
While it really stung, it was exactly what if I wasn’t going to live up to their
I needed to hear, and kicked my butt into expectations, or if I wouldn’t be good at it
gear. I got a gym membership the next , I wasn’t going to try it. My ‘no’ mentality
day, and started taking aerobics classes. did nothing except hold me back, and
My journey eventually led me from cardio, caused me to miss out on a lot of different
to teaching group fitness classes, to being experiences.
a personal trainer, competing in Figure,
I abruptly flipped the switch, and started
and powerlifting. All of that has led me
saying yes to things I would normally say no
to writing, and coaching others through
to, and it’s been incredible. Having a strong,
nutrition and fitness, which I love.
healthy body has made me infinitely more
confident, which has opened the doors
Q: As you look back at your training to my being able to enjoy doing so many
history, what is a piece of advice you wish different things, from hiking and mountain
someone would have given you at the biking, to aerial arts and other sports.
start? Getting in the best health of your life
doesn’t have to be about looking good in a
A: That every BODY is different. Every

bikini, or having nice abs. It’s about being able
to thoroughly enjoy your life to the fullest.

individual has a completely unique
hormonal makeup, sleep patterns, stress
levels, caloric needs, activity requirements, Q: People often talk about ‘clean eating’,
etc etc. Just because something is working what are some of your guiding philosophies
for your friend “so-and-so” does not mean when it comes to nutrition programming?
it will work for you. You have to find your
own sweet spot.

A: ‘Clean eating’ is a phrase that the
health and fitness community has adopted

Q: You’re all about #EmbraceYes, how throughout the years that basically has no
has your strength helped you do this? hard definition. Sometimes people call

granola and wheat bread ‘clean’, while teaches us incredibly poor eating habits.
others believe that the only ‘clean’ foods

I work hard to help my clients learn the
are all organic. It can be very confusing to
importance of eating whole foods most of
people!
the time, avoiding foods that cause them
When it comes to my nutrition problems (digestive, skin, performance, or
programming, I am a huge proponent of other), and enjoying some of their favorite
eating whole, unprocessed, nutrient dense foods some of the time, guilt-free.
foods for the overwhelming majority of

It is not all-or-nothing! It’s about figuring
the time. With that being said, I also know
out which foods make you healthiest,
far too many people that try to force
perform your best, serve your goals, and
themselves to eat far too strictly, which
feel fantastic, while saving a bit of room
ends up causing certain people to binge.
for the foods that are worth an indulgence.
This restrict/binge cycle is a scary one, and

“ Getting in the best health of your
life doesn’t have to be about looking
good in a bikini, or having nice abs.
It’s about being able to thoroughly
enjoy your life to the fullest.
Q: As you look at the landscape of I’ve also seen a big interest from women
fitness today, what are some things you that are exploring different avenues of
are excited about? fitness, such as aerial sports like Pole,
Silks, or Trapeze, along with a lot of fun
outdoor activities, like mountain biking,

A: I am so excited that so many women rock climbing, and hiking.
are getting into strength training! It is so
Pulling ourselves outside of our comfort
important for overall health, and it just
zone and exploring new things is good for
makes life better.
us physically, but equally as good for us
mentally!

STRONG360 CROSSFIT
PROGRAMMING WEEK 12
DAY EXERCISE SETS / REPS
MONDAY
1) Pause Clean and Jerk 10x1+1 at 90% :90
2) Squat 65x5,75x3,85x1
3) Metcon 15 min AMRAP
135/185x10 Dead, 10x20/24” Box Jump,

135/185x10 Fr Sq, Row 300m
TUESDAY
Bar Muscle Up
1) HSPU 10x7 EMOM
Ring Muscle Up
Strict Press
Up to 1rm, Drop 10%x3, Drop 10%x5, Drop
2) Weighted Pullup
10%xRest Pause
Push Press
Pullups
5x15-20, weighted
3) Ring Rows
2x10 w/ 5 HSPU or Muscle Ups and Abs
Chinups
4) Tempo w/ Skills

STRONG360 CROSSFIT
PROGRAMMING WEEK 12

WEDNESDAY
1) Pause Snatch 12x1 at 90% :60
2) Front Squat 70x4,80x2,90x1
Speed Deads
3) Block Deads Up to 1rm
Deadlift
4) MetCon 3 Rounds
135/185x5 Snatch, 25yd Sled Push, 24/30”

Box Jump x5, 25yd Sled Push
THURSDAY
1) Tempo Activity 3x10
FRIDAY
Hang Snatch
1) Block Snatch Up to 1rm, 90% of Hang/Full
Snatch
Hang Clean and Jerk

2) Block Clean and Jerk Up to 1rm, 90% of Hang/Full
Clean and Jerk
15/10/5 Muscle and Ups and HSPU and 30

3) MetCon
Double Unders
SATURDAY
1) Squat Up to 3-5rm
2) Pause Squat 2x3 at 85%
3) Wildcard MetCon Cinco 1

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TODAY
THE COWBOY
METHOD
CHAD WESLEY SMITH
Wanna squat more? Then you’ve gotta just catchier and Big Texas make me keep
squat more! thinking about those cinnamon rolls you
can buy in vending machines.
The Cowboy Method was born out of the
Texas Method-I originally called this the Big The premise of The Cowboy Method was
Texas Method but The Cowboy Method is born out of Glenn Pendlay’s Texas Method

squat program. Pendlay’s Texas Method to receive as a high as stimulus from
revolves around a 3x/week squatting lower volume/higher intensity work as
program of High Volume on Mondays, Low an advanced lifter and 2-They need more
Volume on Wednesdays and a rep max on practice in the movements to become more
Fridays or Saturdays, it is a great program efficient. If your sport is powerlifting, then
that will yield excellent results for you. the squat, as done in competition is sport
practice-don’t lose sight of this fact.
For many people reading this though, you
need more, you need more volume, more The Cowboy Method’s expanded workload
muscle, more practice of the movements, will give you the opportunity to pack muscle
enter The Cowboy Method. If you are a on your whole body while improving your
beginner/intermediate lifter, you need squat technique and movement efficiency.
more VOLUME, if you are an advanced It is critical for this, and any program,
lifter, a high volume phase can help you that you breed success and confidence by
put on muscle, give you a break from the smartly picking your weights so you make
heaviest weights and challenge you in new all your planned lifts. Missing weights
ways. doesn’t make you stronger, making them
does.
Let’s take a moment to address something
important, YOU MUST BE HONEST WITH Plan your weekly rep maxes well, focusing
YOURSELF IN REGARDS TO YOUR on small improvements from week to week.
LEVEL. I squatted 800 pounds at my These small improvements will add up to
first powerlifting, I would consider myself huge gains over time. When looking to
an intermediate lifter at that point. An choose your rep maxes, work backwards
intermediate lifter with advanced talent. I from the last week’s goal and make small
had been training for 12 years at that point, incremental jumps (3-5 pounds) per week
let that perspective sink in for a moment. in your projected max using this equation…
A more beginner/intermediate lifter needs Understand that projected maxes based
more volume for two primary reasons, on higher rep ranges (6-10 reps) are less
1-They are inefficient and lack the ability accurate than projections from lower rep

(Weight x Reps x .033) + Weight = Projected Max
ranges. Rep maxes will also tend to skew It is imperative that you focus on
higher for female lifters or thinner males maximizing the force you put into the bar
lifters. on every rep. Monday’s low intensity work
A week of Cowboy Method squats will will particularly necessitate this to achieve
break down as follows… the desired training effect.
MONDAY: Back Squats for Low Intensity Now that we have discussed the
and High Volume parameters of this 14 week plan. If you are
a less experienced lifter, you can forgo the
WEDNESDAY: Front Squats for Medium deload weeks and test week. It is written
Intensity and Medium Volume sets x reps on Mondays. On Wednesdays,
55/60/65/70/75%x5, means 5 reps at each
FRI/SAT: Back Squats for a Rep Max (High percentage. On Fridays while working
Intensity and Low Volume) up to a rep max, do the least amount of

warmups necessary to be prepared for
your top set. Keep your warmup sets
to 5 reps or less and if you need more
warmups, try and perform them at lower
intensities. Females and weaker lifters
should adhere to the shorter end of the
rest ranges on Mondays.
Lets look at selecting your weights for rep
maxes each Friday/Saturday. You want to
work backwards from your goal weight.
Let use Joel Thompson, owner/head
coach at CrossFit Tustin as an example.
Joel began The Cowboy Method with a
best squat of 305 and a goal of reaching
355. Joel is a taller, thinner lifter (6-3
200#) so we know that he will be better
with the higher rep ranges relatively, so
we want to make those on the heavier side
of things, this is why his 10rm is projecting
to 319, while I heavier lifter’s 10rm would
project to just above his actual max.
Sometimes the weights may feel easy and
sometimes they will feel heavy, create
your plan and work it. As you repeat a
rep max (8rm, 5rm, 3rm), even a 5 pound
PR is progress, as cliché as it may sound
“it’s a marathon not a sprint” so embrace
every opportunity for a PR.

STRENGTH GEAR FOR
ATHLETES—BY STRENGTH
ATHLETES
SORINEX.COM SORINEX.COM
STARTING MAX OF 305LB The Other Lifts
10rm-240x10 P1rm-319
Well now that we have got your squat
covered, how about the other lifts? Before
8rm-255x8 P1rm-322 we get into how to implement the bench
and deadlift, let me get a question I know
is coming out of the way.

8rm-255x8 P1rm-322
Can I do the Cowboy Method for my bench?
5rm-280x5 P1rm-326
Sure! Don’t do it with the squat and bench
at the same time though, but if your squat
is strong and bench is lagging, give it a

8rm-265x8 P1rm-335 shot. Use the same percentages but bench
instead of back squat and overhead press
(strict) instead of front squat.

5rm-290x5 P1rm-338
Can I do the Cowboy Method with my

3rm-310x3 P1rm-340 deadlift? Maybe. I wouldn’t personally, 3x a
week of pulling would be murderous but if
you survive you could thrive on it. I would

5rm-295x5 P1rm-344
do the high volume work (Monday) from
low blocks in your comp stance, medium
3rm-320x3 P1rm-352 volume work (Wednesday) from medium
blocks in your opposite stance and the
heavy work in your comp stance from the

2rm-335x2 P1rm-357
floor.
1rm-355x1 Assuming we are doing it with the squat as
the primary lift though there are 2 different
ways I like to implement the bench press.

“
You need more, you need more volume,
more muscle, more practice of the
movements — enter The Cowboy Method.
Implementing these will depend on your Training the deadlift within the Cowboy
schedule and your benching abilities. Method is simple. Due to the very high
volume of squat training, the deadlift will
The first way is for the weaker presser who be trained once per week, on Wednesdays
requires higher volume. This is basically a after front squats, following a Cube
reflection of the squat program with you Method style rotation. Rotating weekly
doing the opposite volume. So on Monday between speed, reps and heavy work.
we bench heavy, Wednesday overheads for
medium volume and Friday bench for high Additional Rotation

volume.
One of the Cowboy Method’s greatest
applications is for CrossFit athletes.

Bench Training CrossFitters, to generalize, are a
Cycle population of beginner/intermediate
lifters and require high volume work.

The second option for training the bench
Because success as a CrossFit athlete is
press on The Cowboy Method is for the
largely dependent on an athlete’s work
more advanced lifter who is capable of
capacity, a large volume of work in the
handling heavier weights, thus requiring
squat, the exercise that will have the
more recovery. For this variation, I would
greatest carryover to performance across
suggest you train your bench on Tuesday
the board, will prove very beneficial.
using Brandon Lilly’s Cube Kingpin variation
which you can learn more about here. When

Organizing the large number of movements
choosing this variation, I would encourage
the CrossFitter must be proficient in, as
you to do a back/bodybuilding day on
well as the variety of energy systems
Saturdays, assuming you are squatting on
required, is a great challenge that requires
Fridays, or flip those days.
a well thought out program.

Cowboy Method For Crossfit
MONDAYS
1 Clean and Jerk
2 Back Squat
3 Lower Body Dominant MetCon
TUESDAYS
1 Gymastics Skill Work
2 Pullups
3 Pressing (Bench or Overhead)
4 Upper Body Accessory Work
5 Aerobic Capacity

WEDNESDAY
1 Snatch
2 Front Squat
3 Deadlift
4 Lower Body Dominant Metcon
THURSDAY
1 Aerobic Capacity
FRIDAY
1 Snatch
2 Clean and Jerk
3 Upper Body Dominant MetCon
SATURDAY
1 Squat
2 Wildcard MetCon

Training Template 3. Lower body dominant metcons
Considerations should focus on Olympic lifts, squats,
deads, pistols and swings. Gymnastics,
pullups, handstand walks, and pressing

1. When training gymnastics variations. Both types can include
(Handstand Pushups and Muscle-Ups), aerobic work such as rowing, running,
improving your strict and eventually swimming, airdyne, etc.
weighted strength will yield greater
improvements, once you have an efficient

Tracking and creating a logical progression
kip. The same will hold true of pullups,
to your MetCon work is important. Though
get better at strict/weighted pullups
CrossFit is largely a sport of the unknown
and you will be able to do more kipping
and sometimes random, you still have an
pullups, until a point is reached that
idea of the general possibilities of the work
your ability to do kipping pullups is less
to be done. If you are always doing new
about strength and more about strength
MetCons it is very difficult to track your
endurance/lactic threshold.
progress, so while it is important to be
varied in your training, being constantly
2. Aerobic Capacity work should varied may not be in the competitor’s best
be done in the style of ‘tempo work’ interest.
which you can learn more about here
in my article, Conditioning for Strength There are two simple ways to progress
Athletes. Aerobic capacity is hugely your MetCon work so that you can your
important to CrossFit success so progress in them. The first is a linear
increasing the workload from what progression strategy, where from one
is prescribed in that article could be week to the next you will either do the
necessary. I would advocate 2-3 sets on same MetCon and try to finish in a faster
Tuesdays and 3-5 sets on Thursdays, or time, add a few reps to each movement
however much work can be done within in a MetCon and try to finish in the same
the proper zones in 20-60 minutes. or faster time as the previous week or
increase the weight of each movement at

the same reps and try to finish in the same The first day each week should be dedicated
or faster time. In this scheme you would to volume work, potentially up to sets of 5
do the same MetCon each Monday for 3 and complexes are good options here, but
weeks, same MetCon each Wednesday for mostly should be reserved to double and
3 weeks and same MetCon each Friday for triples done on controlled rest periods
3 weeks. (EMOMs and Every :90), work like this will
help build strength, practice technique
The second and preferred option is a and improve work capacity.
Cube style rotation for your MetCons.
This means that one day will be dedicated Friday’s Olympic lifting work will be
to short/high intensity (heavy) work, one reserved for max work. There are two ways
day to medium duration/medium intensity to go about this, 1st option is to rotate
work and finally one day to long duration/ your movement each week (hang from
low intensity work and where these days different positions, blocks, floor) for 1-3rm
fall would rotate each week. or 2nd option for the more advanced lifter
who requires more specificity, just stick
In both of these scenarios, the ‘Wildcard with the classic movements.
Metcon’ would be anything you want
covering any duration, intensity and
movement parameters you choose.
4. Success in the Olympic lifts, across
broad intensity/volume domains, is
critical to success as a competitive
exerciser. In this template, you have 2
days dedicated to each the snatch and
clean & jerk.

MIKE TUCHSCHERER
TRAINING THE DEADLIFT
A 7 time USAPL National

Champion, In 2009 Mike
became the first US born male
to win the World Games. Coach
Tuchscherer has also produced
19 national champions and 3
IPF World Record Holders.
Listen as Mike explains how to
build a great deadlift.
PASSWORD: * B E S U R E TO M A N U A L LY E N T E R YO U R
PLAY PA S S W O R D R AT H E R T H A N C O P Y I N G A N D
DEADLIFT PA S T I N G

Effortless Mobility
RYAN BROWN
“Remember that gravity is a force that not to understand what she was talking about.
only acts upon you, but within you.” I don’t think that I was ready to hear it at
the time.
A year or two ago, I was working with a
Rolfer who said this to me. She was trying I am really into doing Einstein style
to get me to understand that I shouldn’t “thought experiments”. I have been
have to remain so stiff to try and control blessed over the past few years to be
every single movement. That they should able to work with some really amazing
be more free and natural. It took me a while coaches, doctors, and athletes that have

The 4
given me tons and tons of “dots”. I feel
like these days I spend most of my time
sitting around trying to connect all of
them. Considering information from all of

Stages Of
these sources, I have really come to love
the idea of effortless mobility.

Competence
In my last Juggernaut article I began to 1. Unconscious
explore the role that our brain plays in our
Incompetence
mobility. The idea that most of the time our
muscles are tight because our brains are

This is where many of our regular everyday
telling the muscle to be tight. More than
“look good/feel good” clients are when
likely, it is doing this due to a weakness or
they first walk through the door. They may
imbalance somewhere else and it doesn’t
have exercised before. Many of them have
feel it would be safe to allow the muscle
experienced dull aches and pains during
to return to it’s normal length. Stretching
intense exercise. They have not linked
may be necessary, but more than likely is
those aches to their poor movement quality
only part of the solution. We must figure
because they have not been exposed to the
out how to lower the threat level in the
information. Most people chalk things like
brain and learn to move again.
that up as normal. This is when we can use
our assessment or movement screening to

The quest for effortless mobility doesn’t
enlighten these individuals.
start with effortless mobility though. It
would be great if we could just say “just

For myself, the screening is more of a tool
don’t think about it” and people would be
to teach people about themselves and
magically healed, but it isn’t that simple.
how each piece of the puzzle plays into
There are stages that we need to pass
the grand scheme of their overall mobility.
through. Stages that we, as strength
The truth is that for 99% of people, we
coaches, must be able to recognize in
don’t need much of a screening. We can
order to give our clients/athletes what
use our regression exercises to do the
they need.
screening for us. When someone walks
through the door in this unconscious

“ We must figure out how to lower the
threat level in the brain and learn to
move again.
incompetence phase, I want to use our in pain, or they are fully aware that they
assessment to prepare their mind to have some type of mobility restriction that
learn. We do this by gaining trust and is limiting them. They are likely surfing
demonstrating some change in their ability the internet looking at different stretches,
to move and connecting things you find maybe even corrective exercises. They
in their screening with some problems likely have found some things that are
that they already knew that they had. We providing temporary relief, but many
always want to be cautious using words times they just keep chasing problems all
like “concern” or even mentioning the word around their body. One stretch make this
“injury”. I don’t want to scare anyone. thing feel better, but then next week this
other thing hurts.

As we are going to be moving through
these stages, we are attempting to create For these people I need to use my
neuroplastic change in their brain. In order assessment to demonstrate to them that
to make that happen, we need to limit the the body is one whole system, and that,
amount of stress as much as possible. Most more often than not treating part of the
of these type of people came to the gym system is an exercise in futility. During
just wanting a good hard workout. There any screening it is important to be able
is no reason to create new fear or anxiety. to demonstrate some type of change. I
It will only hinder our progress. often times use some neat breathing trick
to instantly gain range of motion that the
2. Conscious client has never had. This is going to gain
Incompetence the trust and confidence that they need
in order for us to make permanent lasting
changes.
This is where most of the athletes are
when they come to see us. They are either This is also when we begin to teach our

regressionary exercises. The clients who forward torso lean, or perhaps they will
came in at step 1 have moved on to this rock forward in order to stand up. The way
level of conscious incompetence. The split that we regress exercises put people into a
squat is my favorite example to use. position where it is harder to compensate.
We can usually get nearly anyone into a This is probably the most critical time of
pretty good split squat with just a few learning when improving our mobility. As
glute activation drills and maybe some a coach we need to look for the signs that
stretches. However, this split squat at first we are causing too much stress. Watch
usually looks kinda sketchy. The client may your clients fingers, they should be able
have trouble maintaining a good stable to remain relaxed, not curled up like they
base with the lead foot. They may have a have cerebral palsy. That is a tell-tale sign

that we are causing too much stress, that are punished. Things as seemingly
and too much stress is going to hinder insignificant as the tone of your voice
the change that we need to make in the can effect the rate at which your clients
brain to make these movements more gain new skills. To create real change in
automatic. Feedback is also critical when the brain and new connections between
attempting to move from this stage into neurons we need intense focus and low
conscious competence. I prefer to have stress.
any client in this stage to perform these
movements barefoot. 3. Conscious

Feedback from the coach is also critical.
Competence
Thordike’s Law of Effect tells us that
an organism tends to repeat responses If we continue to use the split squat as
that are rewarded and avoid responses our example, then our clients now have

the ability to perform the perfect split as if they were performing a maximum
squat. They can maintain the stable foot in effort squat just perform a split squat.
the front. They can keep themselves from It shouldn’t be this way. Once we have
sliding forward in order to bias that front learned to control a movement. We have
leg and to get a little boost from the quad to learn to allow movement to happen.
to get out of the bottom. They maintain
stacked at the top and don’t allow their

4. Unconscious
Competence
lumbar to go into extension. The back of
their neck is long and the neck remains
packed throughout the movement. Only
one problem. Life shouldn’t be so hard. In the Marine Corps, we would drill
Moving your body should be simple and changing magazines hundreds of times.
nearly effortless. “Muscle memory” was a favorite catch
phrase in the Marines. I think that we

POSTURE DICTATES probably had some things backwards
PERFORMANCE
about learning and when to add stress,
and maybe how much stress, but I can

This is something that I used to really harp
promise you that we could all change
on with people. I actually preferred Dr.
our magazines really fast. The idea being
Bill Hartman’s version “Posture dictates
that if we practiced that basic movement
performance, and breathing dictates
hundreds and hundreds of times, that it
posture” I used to be really focused on
would happen automatically without any
posture and trying to teach people to
conscious thought when the time came.
maintain good posture. What I have come
to realize was that you can’t teach posture.

Conscious thought could be reserved for
It should just happen. Just as Ms. Stepan
other matters. This is the level that we
told me “gravity is a force that acts not
aspire to attain with all of our movement.
only upon you, but within you.”
I want my clients to raise their arm
above their head and maintain a good

We shouldn’t need to hold our breath and
rib position without them having to think
brace in order to maintain our posture. It
about it. I want them to walk down the
has often been said that thought is the
street and maintain a good hip position
mark of a novice in sport. I often see people
automatically. Not only is this going to
needing to hold their breath and brace
“ To create real change in the brain and
new connections between neurons we
need intense focus and low stress.
help me not to create a bunch of neurotic make good clean movements happen at
freaks who get on everyones nerves by all times, inside or outside off the gym,
obsessing about their movement all the and for them to happen without conscious
time (ie Paleo Dieters, Supple Leopards), thought.
but it is going to truly help them to avoid
injury and to feel good for the rest of their Training the body is pretty simple and
life. straight forward. We have got to be strong
enough to maintain the correct position.
I would argue that nearly any coach In order for us to take the next step, we
can get people to a state of conscious have got to train the brain. Learning to
competence. This is going to allow them manage emotion and stress has as much
to have good “technique” when doing of an impact on getting us to the level of
movements inside of the gym. Most of unconscious competence as the exercise
our conscious competence people run itself. Free your mind, and the rest will
into little issues, either causing pain, or follow.
some “technique” issue that consistently
goes wrong in their lift that causes them
to fail. The next step in our mobility is to

STRONG360 STRONGMAN
PROGRAMMING WEEK 12
MONDAY
Log Clean and Press

1)
(Clean Once)
Axle Press from Rack
Log Clean and Press

Up to 1rm
(Clean Once)
Log Clean and Press

80% of 1rm x60%
(Clean All)
2) Lat Pulldowns 5x8-10
3) Overhead Dicks Press 4x4
4a) DB Curls 2-3x6-8
4b) DB 90/90s 2-3x6-8
4c) DB Lateral Raises 2-3x6-8
4d) DB Skullcrushers 2-3x6-8
5) Dead Bugs 3x15
TUESDAY
1) Bike Tempos 2x10x40 sec

STRONG360 STRONGMAN
PROGRAMMING WEEK 12

WEDNESDAY
2” Deficit Deads
1) Front Squat 4x2 at 70%
Squat
Front Squat
2) Squat Up to 1rm
Deadlift
Pause Squat
3) 4” Snatch Grip Block Pulls 3x8 at 55-70%
Front Box Squat
4) Plank 3x60 sec-weighted
THURSDAY
1) Bike Tempos 2x10x40 sec
FRIDAY
DB Clean and Press

1) 3x2 each hand
(Clean Once)
2) Closegrip Bench 65%x5,75%x3,85%x1+
3) DB Chest Supported Row 5x8-10
4a) Dips 2-3x6-8
4b) DB Curls 2-3x8-10
4c) DB Front Raises 2-3x10-12
4d) Face Pulls 2-3x30

STRONG360 STRONGMAN
PROGRAMMING WEEK 12

SATURDAY
Yoke
1) Farmers Walk Up to Max x1
Atlas Stones
Speed Farmers
2) Speed Atlas Stones Med Weight-3x10 sec max distance
Speed Yoke
Stone Over Bar

3) Yoke 1x100’
Farmers
GET 25 MORE WEEKS OF PROGRAMMING INSIDE STRONG360
JOIN STRONG360 TODAY


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360.JTSSTRENGTH.

COM JULY 2014 1

We spent the weekend surrounded by great coaches,

Passion is truly contagious, positivity is contagious and

Whether through social media trolls, doubting peers or

This is the environment you need to succeed. Surround

360 HIGH VOLUME 5/3/1 VARIATIONS

IRON WOMAN: JEN COMAS KECK

THE COWBOY METHOD 15

TRAINING THE DEADLIFT 26

360.JTSSTRENGTH.COM JULY 2014

CHAD WESLEY SMITH 5/3/1 is an awesome program that has

gotten tons of people strong. If I have one

particularly for the beginner/intermediate

adding muscle, it is also a chance to practice

5/3/1 inspired training cycles for a change of

Variations pace and some increased volume. Note these

percentages are of your true 1rm, not a 90%

360.JTSSTRENGTH.COM JULY 2014 4

Week 3-55%x10, 65%x8, 75%x5+

Week 3-60%x8, 70%x5, 80%x3+

HIGH VOLUME 5/3/1

Week 3-65%x5, 70%x4, 75%x3, 80%x2, 85%x1+

Week 3-70%x3, 80%x2, 90%x1+

HIGH VOLUME 3/2/1

Week 3-70%x3, 75%x3, 80%x2, 85%x2, 90%x1+

360.JTSSTRENGTH.COM JULY 2014 5

today... less I wanted to exercise, and the more junk

food I ate. It was a vicious, and unhealthy,

360.JTSSTRENGTH.COM JULY 2014 7

confident, which has opened the doors

start? Getting in the best health of your life

doesn’t have to be about looking good in a

A: That every BODY is different. Every

to thoroughly enjoy your life to the fullest.

hormonal makeup, sleep patterns, stress

own sweet spot.

health and fitness community has adopted

360.JTSSTRENGTH.COM JULY 2014 8

others believe that the only ‘clean’ foods

When it comes to my nutrition problems (digestive, skin, performance, or

programming, I am a huge proponent of other), and enjoying some of their favorite

foods for the overwhelming majority of

360.JTSSTRENGTH.COM JULY 2014 9

are excited about? fitness, such as aerial sports like Pole,

Silks, or Trapeze, along with a lot of fun

outdoor activities, like mountain biking,

360.JTSSTRENGTH.COM JULY 2014 10

DAY EXERCISE SETS / REPS

1) Pause Clean and Jerk 10x1+1 at 90% :90

3) Metcon 15 min AMRAP

135/185x10 Dead, 10x20/24” Box Jump,

360.JTSSTRENGTH.COM JULY 2014 11

DAY EXERCISE SETS / REPS

1) Pause Snatch 12x1 at 90% :60

2) Front Squat 70x4,80x2,90x1

135/185x5 Snatch, 25yd Sled Push, 24/30”

1) Tempo Activity 3x10

Hang Clean and Jerk

15/10/5 Muscle and Ups and HSPU and 30

2) Pause Squat 2x3 at 85%

3) Wildcard MetCon Cinco 1

360.JTSSTRENGTH.COM JULY 2014 12

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