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Strength Nerd Tom

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Designed for someone *brand new* to the gym, this is the beginner program I WISH was available when I started out. With the benefit of hindsight, and increased knowledge and experience, Base Builder fills all of the gaps I wish I'd been able to recognise in the common beginner programs I did.

Base Builder, like the name suggests, will "build your base". You will be exposed to a large range of variety, in terms of exercises, but also exercise parameters. Things like exercise types, rep ranges, exercises which are executed and loaded unilaterally and bilaterally, open and closed-chain exercises, and so on. The overall goal is to develop your strength, hypertrophy, and most importantly your movement competency across many domains, to put you in good stead to handle whichever avenue of training you wish pursue next.

Strength

Hypertrophy

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Base Builder (3 Day)

A short block to introduce you to the concepts, and ramp you up to the volumes and intensities, used in this program.

Acclimation

You've been introduced to the concepts which underpin this program, and ramped up to the working volumes and intensities, so all that's left is to get after it!

Accumulation

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Base Builder: Athletic Ascension (3 Day)

Athleticism

Base Builder: Athletic Ascension (2 Day)

A real-life case study of the Moving pillar of the SNT Method. While your goals and mine might not align perfectly, this program will give you a useful insight into the approach and philosophy that underpins my programming methods as I move towards the various goals I am interested in (predominantly strength, hypertrophy and powerlifting).

Powerlifting

Train Along with Strength Nerd Tom

A training block aimed primarily at hypertrophy and variety in movement qualities.

In The Pocket 1

A week to get away from the training stimulus of the previous and upcoming block, as well as a drop in volume. This gives fatigue an opportunity to wash away, and allows us to resensitise to to exercises we've done a lot of.

Pivot Week 1

Conceptually similar to In the Pocket 1, but with adaptations and revisions.

In The Pocket 2

Conceptually similar to In the Pocket 1 and 2, but with more adaptations and revisions.

In The Pocket 3

A pivot week is warranted this time around, as the concepts underlying the next program are very different to the previous one, and the fatigue demands will be different.

Pivot 2

Conceptually similar to previous blocks, but with more adaptations and refinements. Also re-introducing Bench Press, and experimenting with lower intensity and higher volume for Bench Press and Squats

In the Pocket 4

Conceptually similar to previous blocks, but with more adaptations and refinements. Continuing  lower intensity and higher volume for Bench Press and Squats.

In the Pocket 5

Pivot/RPE and Velocity Profiling

This block is conceptually similar to the previous ones, but uses an upper/lower split. I've introduced Assisted Chin-ups and Landmine Press, and removed the pull-down

 In the Pocket 6 Upper/Lower

Minimal volume and high intensity to maintain muscle through a calorie deficit.

The Cuttening

A block combining all the things I've learned over the last few blocks, to get stronger AND bigger

Big and Strong

A basic, simple program with high time efficiency and selective accessories

Basic Simplicity

Conceptually similar to the previous block, but with some adjustments to suit my schedule better.

Basic Simplicity 2.1

Basic Simplicity 2.1.1 (Nudges and following weeks)

Conceptually similar to the previous block, but with some adjustments to suit my schedule better and rotate in some new exercises

Basic Simplicity 3.0

This is, really, a general strength program with singles @6 to benchmark the competition lifts. Designed to give trainees a taste of powerlifting, without fully committing to the specificity a powerlifting prep entails.

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Powerlifting Primer (4 Day)

An introduction to using singles @6 for benchmarking in training.

Block 1

Powerlifting Primer (3 Day)

Base Builder (2 Day)

There is a close relationship between Bar Velocity, RPE and %1RM which is Ultimately unique to the individual. This training template is two blocks of a single week each of training designed to establish, and build upon, a profile which describes this unique relationship for you. They do not need to be done in succession.

This program is only the data-collection side of the process. The data will need to be put into a spreadsheet and some light analysis will need to be done.

Utility

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Velocity and RPE Profiling

Essentially the same as Block 1, but the loads on the singles days are offset by 5% to "fill-in the gaps", so to speak, in the data from the first block.