The Regular Guy Off-Season Strength Program
by Eric Cressey
09/07/09

Cressey the alchemist blends two proven training programs together to create the ultimate muscle-building, strength-increasing template for guys ready to don their war helmets and hit the gym.

Great article EC, enjoyed it.

Just a quick notice though: day 1 mentions C1 being 4 sets and C2 being 3 sets. Which one is it?

Hi, Eric. I have a few questions for you....

1) While I know that nutrition isn't an area you spend a ton of time writing about, I also know that you're well-versed in all areas relating to training. As such, I'm just curious what you typically recommend for consuming in the period before/during/and post training? This would, of course, be in addition to solid nutritional habits the rest of the day.

2) I can see regular guys considering including some direct calf work, but for a lot of your athletes, do you basically leave lower leg work up to the stimulus from sprinting, jumping, GHR's, sled work, etc unless there is some sort of significant deficit? Also, whether a competitive athlete or a regular Joe, would a small bit of isolated tibialis anterior work with something like a DARD or dedicated dorsiflexion machine (if available in the gym, as I think Hammer Strength and Atlantis make them) be worthwhile or mostly just taking up extra time?

3) Where you mention landmines, should these be performed in "anti-rotation" fashion as opposed to the dynamic kind?

EC,

Always great to see more articles from you! I just wanted to ask two quick questions pertaining to parameters.

First, when it says 5 X 3, would this be with about a 5RM or going as heavily on each set as proper form allows? And do you find that keeping reps to 3 ensures that heavier weights are indeed being handled and find a sweet spot to help dial in on form?

Secondly, with the front squats for speed, the approximate percentage of 1RM says 60-70. Sometimes I see that, other times it says 45-55 percent 1 RM, and still others the directive is to simply use the maximum amount of weight where maximum bar speed can be maintained. Basically I wanted to ask if the 60-70 percent figure is a better barometer to use than the 45-55 figure or why one would be suggested over the other.

Thanks for your help!

EC,

I really like the look of this template, lots of familiar exes in there too. Maybe one day soon my lower body will be sorted enough to handle this full on!

L&E



Zen,
I've done Erics progs before and he tends to put more sets for rowing moves, as most people need to do more rowing to keep their shoulders healthy. So it would be 4 sets for the row and 3 sets for the other exe. I'm sure EC will correct me if I'm wrong :)

I have your maximum strength book and you have lots of progressions for volume in there. How does progression or volume planning fit into this, or should I just shoot for heavier weights?

Nice read Eric!

Out of curiosity, are you fluctuating the volume on a weekly basis, much like how you do in Maximum Strength?
High Volume, Medium Volume, Very High Volume, Low?

I know in max strength, you only vary the set schemes for some exercises while keeping others constant.

Hopefully I can give this a shot after I finish your max strength program.

Thank you sir

Fine and fun! I just translated it into czech:)
I have a few questions also!

1)In gyms we rarely have conditions to execute exercises as trap bar deadlifts and split stance cable lifts , what would you reccoment as alternatives? For TB deadlift I suppose db deadlift would be, but don�´t have an idea what to put instead of split stance cable lift.
Also have an issue with exercise Pallof Press Isometric Hold- I train in gym where cable is not adjustable, so only position is up ( e.g. triceps cable extensions) or down (e.g. biceps cable lifts)- which one is more suitable?

2)On day 1, there is a percentage 60-70% of 1RM on front squats. On following days, there is not mentioned what intensity I should go. So what is optimal? Or it doesn�´t matter?

Thank you

edit: i forgot to ask about the duration of this program for an average trainee, how long should we stick with it?

Mr. Cressey does M. Barlett still train with you in Hudson?

Whats a landmine? Any demonstrations?

from Eric's favourite site:



here's a better one though:



c'mon guys that wasn't very hard to find

What are the rest periods like for the supersets?

EC,

Good stuff. What is target of split stance cable lift?

jack

Nice...

Good to see some program articles in here. its been a while since we had a simple one like this. or else i just havnt found them interesting.. but enjoyed this..

good work EC