Update on Training Goals

I wanted to clarify how I plan on achieving my goals this year.

I have many but will only focus on 3 at a time and will not add another until the first 3 are competed.

As the year goes on I’ll have other ideas and goals pop up which will be added to my reserve list but my focus will stay on the top 3 goals.

Let’s revisit my goals:

1. Complete my Level 1 Strong First Certification

– this will be my biggest career accomplishment

2. Weigh 181lbs minimum

– will help with weight training and would be nice to be at the powerlifting weight class is love to compete at one day

3. Become proficient at the Front Squat (225lb Front Squat)

– the front squat is one of the best predictors of athletic performance. It is also a very difficult exercise to master. Would be nice to make it a focus this year.

Reserve List:

Complete 75,000 swings
Overhead Press 135lbs, pain free
Bench Press 185lbs for 5 reps, pain free
Deadlift 405 for 2 repetitions
Have a pain free SFMA and FMS screen
Compete at a Tactical Strength Challenge
Complete 300 Training Sessions
Keep this blog up to date
315lbs Front Squat
TGU 40kg 1+1
TGU 48kg 1+1


Training Goals 2014

Here are my Training Goals for 2014

  • Complete my Level 1 Strong First Certification
  • Complete 75,000 swings
  • Become proficient at the Front Squat (225lb Front Squat)
  • Overhead Press 135lbs, pain free
  • Bench Press 185lbs for 5 reps, pain free
  • Deadlift 405 for 2 repetitions
  • Have a pain free SFMA and FMS screen
  • Compete at a Tactical Strength Challenge
  • Complete 300 Training Sessions
  • Weigh 181lbs
  • Keep this blog up to date

Let me think out loud for a second… Game Plan for the next 4 weeks

Toronto’s first Strong First Level 1 Certification is steadily approaching. My performance an anxiety is starting to set in but I got to keep my eye on the prize and continue to string good training sessions together.

Currently the 3 hurdles that I need to take care of sooner rather than later are:

  1. Shoulder Injury
  2. Snatch Test
  3. Mental Toughness

I’ll speak on these 3 points later the goal for today’s post is to lay out my training plan for the next  4 weeks. I’m confident that if I can have a good month of training I might be enough to completely turn things around for me and getting my out of my recent slump.

I’m going to be training 5 days a week with 2 designated days for recovery and treatment.

Monday – Easy Press Ladders + High Rep Snatch Practice
Tuesday – Barbell Work + Loaded Carries
Wednesday – Medium Press Ladders + EDT with Snatch sized bell
Thursday – Barbell Work + Loaded Carries
Friday – OFF/Optional Treatment and or Mobility
Saturday – Hard Press Ladders + Heavy One Arm Swing
Sunday: OFF/Optional Treatment and or Mobility

Looks complicated but it really isn’t

Ladders: The ladders come in handy because I’ll need to be able to press 2 24kg multiples times for low reps over 3 days. I need to get my body used to this load. Unfortunately I’ve been dealing with a shoulder issue that is hampering my strength development. I’m going to listen to my body and let it guide me during my training. My goal is to be pressing the 32kg for reps soon rather than later.

Barbell work: I’m already doing quite a bit of volume in this program and I need to remember to keep “The Goal, The Goal”. So I’m not going to be trying for personal bests anytime soon. I’m going to use the easy strength approach and Keep it relatively stress free.

For the next 4-8 weeks lifts will be

Thick Bar Deadlift
Barbell Front Squat
Loaded Carries**
Ab Wheel 1×5

**(Will Vary but I’ll cycle through single and double Farmer Carries, Suitcase walks, Waiter walks, Sled Pull/Push,  Rack Walks, etc etc)

Snatch Practice – There is an awesome 3 day program designed to prep for the Snatch Test. I’ve essentially added it on to the tail end of my ladder workouts. This is good because I’ll never be fresh going into the test so its a great way to get some specificity into the practice.

For more info on how I program my one arm swing click here

I’m feeling pretty good about where I am right now in my training. But for right now, I’m just going to focus on today. REST!

Updated Strength Standards + Readjusting Training Goals

I’ve been sabotaging myself by focusing on trying to attain strength and body composition goals simultaneously

My number 1 goal this year is to join the Strong First family.

Strong First

Therefore Strength IS the only goal.

Quick Notes on what I’m playing around with

I’ve been breaking up my workouts into multiple Blocks and I’ve found this to be the most effective for me. Two workouts a day allows me to keep my training stress low and helps keep me focused on the task at hand.

Currently my Blocks are looking like this:

If Training 2 times per day

Block 1: Strength/Tension Focused Workout. Pull-Push-Pull
Block 2: Kettlebell Specific

In a perfect world when doing 2 Blocks I train at 6am and 1pm or 10pm and 4pm

If Training 3 times during the day

Block 1: Strength/Tension Focused (Pull-Push-Pull)
Block 2: Kettlebell Pressing Strength (Pressing Ladder)
Block 3: Snatch Specific Work

Ideal training times being 5am 12pm 6pm

Training 3 times daily is my preference but my schedule simply doesn’t allow for it.

On another note… Dan John recently made an update to his Strength Standards.   I’ll write more on how they affect my goals later on.

Prioritizing my goals

A few things have become quite apparent this month.

1. Training to get stronger while dropping body fat is hard, but possible
2. My lingering injuries are impeding my performance
3. I am a very impatient person.

I’ve decided to start making an aggressive push for some of my goals. The StrongFirst certification is several months out so I have some time to address my body fat percentage and shoulder/back injuries.

First thing is first – 8% bodyfat

How do I plan on doing this?

1. I’m going to start with a protein sparing modified fast for the next 2-6 weeks (depending on how fast I respond).

2. Allow myself 1-2 weeks of normal eating (mental break)

3. Achieve my goal with carb cycling protocol that should take me sub 10%.

I am probably in the 1% of the world’s population that has no problem with dieting. I have no emotional response and I don’t dread it outside of cravings (which is pretty normal) So I don’t foresee any problems arising. As long as I prep my meals in advance this should be pretty smooth sailings.

I won’t keep a very detailed dietary log outside of measuring ball park amounts of what I’m eating daily and where my morning weight and body fat is sitting.

Morning Weight: 170.4
Bodyfat % – Roughly 17% (I’m likely lower than this but I like to round high)

Of course if you have any questions, send me an email or leave a comment!