Hey, Jake. The 8 Week Crossfit Bodybuilding Hybrid Program (Part 2) tierthreetactical 86 26 comments Best Add a Comment jake5046 4 yr. ago Due to popular demand I've created a follow up to the first Crossfit Bodybuilding Hybrid Program. Similar to 55 but then the rep scheme changes? You will also see drop sets on Thursdays. I was thinking a few less reps per set and maybe even shorten the rest to 6-7 of needed? There are four separate hypertrophy movements before the WOD, the WOD, and a finishing accessory movement. Workout 2 - Back. This new stimulus to your body will mitigate your bodys ability to adapt to hypertrophy training. It is very high volume, and is best for experienced athletes. Hey Jake! It's 4 weeks long and should be repeated . Love it so far! This type of programme is exactly what Im looking for, i wail probably purchase the premium however I was wondering after the 8 weeks do you have other workouts I can continue with similar to this one and what the process is with paying for that? 3) Im also aiming for a bit of fat loss (gained too much weight) so I would like to incorporate some HIIT and cardio. Theres a very good reason for that. Where do i go from here? If you have been doing a more traditional program where you do some strength work and then a WOD you could be in for quite a surprise. Jul 26, 2019 - This is the last installment of our four month series of programming for crossfitters who want to gain a ton of lean muscle mass, and keep their conditioning. Just wondering before i hit that buy button: 1. Ideally a functional fitness athlete who needs to gain muscle mass will spend months of their competitive season doing so, as it takes real time to physically make this tissue. Trick question nerds, there really is no difference between the two, or at least there shouldnt be. Quick question, if I wanted to do some running for conditioning, could I add the 3 day running program and replace a few of the WODs with some of the running sessions? I have just one question about the fourth day of each week, which is a lower body day, but in each week there is the Cable Triceps Extension. Based on previous research we know that there is excellent data on the amount of muscle mass that newer and intermediate lifters can gain. The best reps, sets, tempos, movements, and training splits to implement. Im interested in buying, but have completed the first 8 weeks. So Im reading this LEFT TO RIGHT NOT STRAIGHT DOWN? 3- You didnt mention if we need to do a Warm up before your workouts? Well thats simply not the case. For bench press you might be using 155 pounds for the 212, and you will continue to use that weight for 210 etc. I am looking mostly for size gains and aesthetics, as well as about 4 days in the gym a week, one session per day instead of 5-6 days. Over 7,000 already have. Also do you have an alternative exercise if I do not own a sled? Im three days into this program after finishing phase 1. I whant to gain some strength for the general weightlifting. Alternative bodybuilding 4-day splits. Get the 8-week program with short, Ebooks Read More Week 8 Cycle 1 Deload: Functional Bodybuilding Hybrid Program Monday Tuesday Thursday Friday Rest 10min Rest 10min Rest 10min Rest 10minDB Bench Press: 3x8 Weighted Pull Up: 3x6 Bench Press: 4x8 Dumbbell Row: 4x8 Barbell Walking Lunge: 4x8 Deadlift: 3x3 Back Squat: 4x8 Strict Press: 5x8 Weighted Ring Row: 4x4 Incline Bench: 4x8 Legless Rope Climb This cycle has many of the same movements but the sets, reps, and intensity have all been increased as total volume is a key factor for hypertrophy. Thanks Jake loved all the programming so far. Just wanted to double check. The 8 Week Functional Bodybuilding Hybrid Program, Elite Level Fitness: Programming Analysis of a Games Athlete, 25 Speed Shooting Tips from World Champ Ben Stoeger, Fight Gone Bad Workout (WOD): Average to Elite Scores, 7 Best Budget Thermal Scopes for Tactical Use and Hunting, Best 9mm Ammo for Self Defense and Concealed Carry (Top 3), Average 5k Time for Runners, Navy SEALs, CrossFit Athletes, and More. Dont worry to much about progression. Hi Jake, I enjoy part 2, but from cycle 4, the backsquats and deadlifts on 1 day is to much workload at once. Amazing how fast my body transfered to the current muscular form it is in right now. Youll be fairly sore this week, but youll find that it wont be as bad because your body acclimatizes to this amount of volume. Following the same template from the previous cycle, we can see that the third week is the most challenging, and the fourth is a deload. Dont hate me. Score is max reps of snatch. It was designed for a serious lifter who can commit to three intense back workouts each week. Where as bodybuilders generally view functional athletes as skinny nerds that try to kip everything. Thats why shes the better half. This program will help you build a lot of muscle and that is great because increasing muscle mass is the precursor to increasing strength which is a key factor for overall performance. If you see 310 lunges, thats 10 reps per leg. 1) can the program be a four-day program? Good deal Gary. I want to make sure Im reading this right. Video of a demo? All the muscle mass in the world wont help you if you dont convert it to usable strength! By applying. 1) Is it ok to separate the chunks into morning and evening sessions? It is fairly high volume, which is necessary to build muscle mass. Thanks. The Powerlifting And Bodybuilding Hybrid Workout Plan For Strength Size Muscle Fitness. Could you elaborate on the upper body sled pulls? This pattern will continue for the whole 8 weeks, with modifications to the sets, reps, and exercises as we progress. WOW. I can hear some of you folks out there, especially those afflicted with ADHD, screaming to see the program already. This 12 week program is designed to build muscle mass, as well at total body strength. Make sure you are eating enough, and try to separate the sessions as much as possible. You will have to use lighter weight but, you will get quite the pump I promise. Now, get out there and train! Therefore, I would like to thank for sharing the programs. I have maintained some moves as I think most athletes will need more work on these as they target weak areas that trouble almost everyone. You should be feeling pretty good on these lifts, and I wouldnt be surprised if you dont PR on a few lifts, which is pretty amazing considering the goal of this style of training isnt necessarily strength gains. I completed this 8 week program in a 300 calorie deficit and still gained strength in all lifts. Ive also included links to my nutrition calculators, and favorite methods to enhance recovery. STOH is shoulder to overhead meaning any lift from shoulder to over head is ok. RDL is Romanian deadlift. Jake, took your advice on rest and consuming a sports drinkworked wonders. Keep reading to see why you should do this 8 week functional body. Will try also my wife pointed out the colors blue goes with blue gray with gray?????. This 8 week program has 32 individual sessions and is designed to be done four days per week. Warm up thoroughly and then choose a variant of whatever the main exercise is (some type of squat, bench press, deadlift, or overhead press), and begin working up in weight slowly. Enjoy ! Week 16 Barbell walking lunge should be performed with the bar for weight. Get your Mind Right Finally, Sentmanat emphasizes that all trainees must work just as hard on their mental clarity and focus as they do on their physical training. Funny how that works. What are your thoughts on that? It will slow your strength gain a bit, but youll still make great progress. Functional fitness is a strength sport. And it's easy to see why if you understand the concepts of periodization and functional overreaching. If you follow any of our other programs, you know that week 3 is always a hard week. As per usual, our third week is the most challenging and highest volume. Where you write your choice, do you mean we can just split the total reps into how many sets we want, right? Just dont go crazy and drink them all day! Each day is vertical. Part of training for hypertrophy is learning to feel what weights you can move on any given day. Thanks for the kind words Denise. We work out in our garage and have just about everything to do crossfit workouts. Your particular goals, and where ever you happen to be in your yearly training cycle have a lot to do with where you should go from here. Fortunately, it was the upper part. This is one great program but I believe there is a problem with weeks 5 through 8, it seems the images are not loading, could you post them again or link a pdf file? Any general tips for scaling the WODs? What program would you recommend next? The 8 Week Functional Bodybuilding Hybrid Program - Tier Three Tactical More like this Crossfit Program Workout Programs Fitness Career Physical Fitness Functional Workouts We Energies Energy System Free Workouts Online Coaching This is a continuation of our year long series of free fitness programming for the competitive athlete. This section starts on week 1, cycle 3. It is exactly what I was looking for, in order to improve my perfomance. To do this we must gain muscle mass. HIPT incorporates functional lifts such as the squat [PDF] The Importance Of The Posterior Chain In . I just finished a 12-week conjugate strength program. Just several questions: Looking forward to starting this program next week. Think of all the free time youll have for activities! Have fun! Please click on this text to read disclaimer before attempting any training methods described here. Here is a snapshot of the total amount of work for the first day of part 1, based off of my personal testing. Hey! The 8 Week Functional Bodybuilding Hybrid Program Tier Three Tactical. Or just add before on a couple of days each week. I would lay off heavy deadlifts and pulling in general like cleans. This is primarily increased with practicing good technique and doing tons of reps at the targeted load. Otherwise itd be too easy lol! Thank you! An example of this would be jogging and heavy back squats. For example 15 cal assault bike is around a minute, so that would translate to 200-300m run. Check out this article for The 8 Week Functional Bodybuilding Hybrid Program. Thanks. I think its doable. To be honest 72 weeks of programming has caught my eye. We have switched several of our core moves which will allow for continued adaptation. Thanks. What programming should I start right after finish this one? With these two resources you will understand what is and isnt appropriate to eat, as well as how much energy you will need to gain muscle mass. Its a somewhat neglected muscle group and muscular size wise it is about 2/3rds of your arm so you cant have big arms without it. Im doing alot off oly lifting complex and just love it. This is the perfect thing Ive been looking for to help me. Here is an example chart, from the premium program, that compares overall lifting volume in this program to a traditional bodybuilding program. The more astute readers will also notice that there are some non traditional moves in there as well i.e rope climbs and cable extensions. I have looked for something like this for a while. If our example athlete is an intermediate functional athlete who hasnt done much hard lifting before he can gain a substantial amount of muscle mass. This is awesome. Hi, Thanks awesome site. Interference in physiological terms generally refers to two types of training that that are very dissimilar and will interfere with the bodies adaptation to either stimulus. Historically bodybuilders and functional athletes havent gotten along well. We need enough volume on the muscle group to promote growth. Hey! This program seems like exactly what I am looking for with 1 half of my goals (build muscle and strength). They really do help out on a long workout session. You will need to move back towards more metabolic conditioning at some point as strength is not the only trait needed for true fitness. 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