I’d like to consider myself a reputable source when it comes to training athletes and programming for myself. With that point, there’s a ton of “fluff” programs out there that don’t give you a template to progress infinitely. There’s an audience out there for getting “ripped in 6 weeks” but what happens after the 6 weeks? Chances are, we lose all the definition and gains that we worked toward.
If you want to stay lean year round or not have to resort to a brutal 6 week diet and training program to get back to where you were, give these programs a try. These have withstood the test of time and are manageable to do no matter how much time you have to train during the week.
I’ve added my comments based on:
Use – what this program focuses on
Where it falls short – my opinions on what you could add or how the program could be better
Who should run this – more in depth take on “use”
What I would change – how to fix where it falls short
I’m constantly working on finding/creating the best resources to implement these programs. Keep this page bookmarked as I add more programs and downloadable sheets so all the work you have to do is at the gym.
Use – Build general athleticism while maintaining/gaining size in the Off-Season
Where it falls short – Less frequency on the lower body lifts, relies very heavily on upper body, conditioning template is a bit harder to integrate
Who should run this – Beginners looking to try out the “Conjugate Method” of strength training, athletes looking to become faster and more explosive, former athletes that want that challenge in the gym after retiring from sport.
What I would change – add stabilization work into each days training (balance, proprioception, mobility, etc.) and integrate “finishers” to each workout to complement the training happening that day and promote lean body mass.
Jacked and Tan
Use – off season athletes that are not currently doing any sport training
Where it falls short – not enough explanation on how to determine your higher rep maxes and would be better off going towards an RPE type of scale on a few lifts. Need to explain how to make these workouts either 1) quicker or 2) more bang for buck
Who should run this -people who want to be able to eat a ton and have plenty of time to spend in the gym, because the first cycle of this is a volume frenzy
What I would change – reduce the amount of assistance lifts and focus on one to two for AMRAP. Reduce the amount of time trying to find limit sets
Download available at Cody’s Site
VDIP (Volume Dependent Intensity Progression)
Use – permanent off season athletes that are focused on longer term strength and hypertrophy
Where it falls short – Lack of mobility and conditioning work, which is not the author’s objective, but should be incorporated in some extent
Who should run this – those that have minimal time in the gym and want to manage their intensity and volume without having to think about it too much. the template makes it easy to track progress. Beginners who are trying to understand how to gauge intensity and volume this is a great primer for you
What I would change – add in conditioning during the training week. Autoregulate the conditioning by using timed circuits or drop offs in speed (ex. sled sprints, 10 min AMRAP)
Download available at Cody’s Site
Use – increase power output in a short cycle
Where it falls short – super complicated in practice and a lot of specialty drills that aren’t always available to the regular gym
Who should run this – field sport athletes, advanced lifters that want to hammer down technique
What I would change – pairing this with a good mobility/conditioning program would ensure that you are strengthening the positions as well as increasing the mobility in new ranges.