General S and C Instructions.pdf

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Table of Contents
GENERAL STRENGTH AND CONDITIONING TEMPLATE............................................................................... 3
OVERVIEW ..................................................................................................................................................... 5
S
CHEDULING
................................................................................................................................................. 5
E
XERCISE
S
ELECTION
...................................................................................................................................... 6
W
HAT
’
S
N
EXT
? ............................................................................................................................................. 6
HOW TO GET STARTED .................................................................................................................................. 7
PICKING EXERCISES...................................................................................................................................... 8
GPP ................................................................................................................................................................ 9
COMPLETING WORKOUTS ..........................................................................................................................12
WARM-UP ....................................................................................................................................................14
O
UR RECOMMENDED WARM
-
UP
................................................................................................................... 14
LOGGING TRAINING ..................................................................................................................................22
TABS EXPLAINED .........................................................................................................................................25
E
XERCISE
S
ELECTION
.................................................................................................................................... 25
N
UTRITION
L
OG
........................................................................................................................................... 25
C
ALCULATOR
............................................................................................................................................. 25
A
NALYSIS
................................................................................................................................................... 25
O
VERVIEW
................................................................................................................................................. 26
W
EEKLY
T
ABS
.............................................................................................................................................. 26
FREQUENTLY ASKED QUESTIONS................................................................................................................28
EXERCISE DEMOS ........................................................................................................................................31
P
RESS
E
XERCISES
......................................................................................................................................... 31
D
EADLIFT
E
XERCISES
.................................................................................................................................... 31
S
QUAT
E
XERCISES
........................................................................................................................................ 32
RESOURCES AND CONTACT ......................................................................................................................33
General Strength and Conditioning Template
Welcome to the Barbell Medicine General Strength and Conditioning
Template! We’re very grateful for your business and the opportunity to be
involved in your training. Before you head off to the gym, please read the
Overview section below. Thanks again and happy training!
Overview
The General Strength and Conditioning Template is designed for individuals
who meet the following criteria:
1. Have
some previous experience
(>3 months) training with barbells. If
you’re new to training that’s great! We recommend our Beginner
Template for those who have not been training with barbells consistently.
Don’t worry, this template will still be available for you when you’re ready.
2. Trainees
who want to improve strength and conditioning in a variety of
different contexts.
In short, this is
not
a template focused on bodybuilding,
powerlifitng, or endurance. Rather, this serves as a combination of these
modalities
without specialization
in any one thing. This is one of our
preferred post-beginner templates for those who desire a
general
improvement
in strength and conditioning..
Scheduling
This is an 9-week strength and conditioning program that includes
5 workouts
per week
broken up as follows:
●
3 strength-focused workouts
●
2 GPP days including conditioning workouts (e.g. 1 anaerobic interval
workout and 1 aerobic workout per week) and accessory exercises
(e.g. upper-back, trunk, and arm work).
The workout days aren’t set in stone, but we recommend the following training week:
●
●
●
●
●
●
●
Monday – Day 1 lifting
Tuesday – Off
Wednesday- Day 3 lifting
Thursday – GPP Day 1
Friday – Day 5 lifting
Saturday- GPP Day 2
Sunday – Off
It is 100% okay to mix and match elements of the training week to fit your
schedule, however we recommend keeping the putting the lifting days non-
consecutively (e.g. M/W/F or T/R/Sat) when possible.

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