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Welcome to the home of The Danger Method! Here you'll find various programs I've synthesized over the years to not only get folks strong but to keep them healthy and happy while doing it. Right now there are two main programs, unceremoniously named Base Block 1 & 2. These are basic programs designed to be both a valid introduction to the basic barbell lifts (squat, bench, overhead press, and deadlift) and intensification/specialization cycles for those looking to go beyond the vanilla 5x5 linear and intermediate progressions.

 

As such you won't find too much variation in exercise selection but that's by design. Strength is a skill and to get good at the lifts you need to practice the lifts, a lot. In the future I hope to add some different cycles that increase the exercise selection a bit to provide the directed yet varied stimuli required for sustainable, long term progress. 

 

Other additions on the radar are: 

  • Beginner-intermediate Weightlifting-Powerlifting hybrid cycles
  • Front squat concentration cycle
  • Beyond Base Block cycles
  • More detailed explanations around and analysis of the various programs

 

Danger Method Base Block 1 Description
A generalized strength program designed to build well rounded strength and increase the big three, along with the overhead press. It's a good introduction to higher volume, periodized training. I've used it to increase strength and build size on a decent amount of athletes now so I'm comfortable offering it up to the fine folks here as a tested, viable option.
 
Who it's for
I've used this program with both rank beginners and more experienced folks who haven't yet stepped outside the standard 5x5 inspired programs. So really, it's a valid template for anyone either looking to get started or try something different in their training. 
 
Going in you should be healthy with no major movement issues or tweaks. While I've used this program with success with beginners you should have a decent handle on all the basic movements before really jumping into this. Things escalate at a pretty solid pace so if, for instance, your front squat is totally busted, you'll want to spend a few weeks dialing that in before jumping in. Other than that the program sticks to barbell and bodyweight basics so most people without movement issues should be able to jump right in.
 
This is a four day a week program (with an optional fifth day) and each session can take anywhere between 1-2 hours depending on how quick you move. I've ran it a few times at three days a week and the results are fine, normally I just run through each workout serially. So on the second week you'd start at week 1 day 4 and carry on from there. 
 
Details
I've put more notes directly in the spreadsheet on the Notes sheet so start there. If you do one thing before starting this program make sure you read and absorb the introduction. Not killing yourself on this sort of volume really comes down to being smart and only pushing yourself within reasonable limits. Doing this is easy when you have a coach enforcing things for you but is a bit harder to do on your own. Basic advice is always err on the side of quality movement and trust in the volume to do the rest. 

 

Base Block 2 variant

This is a common variation of, and progression for, the base block. This cycle implements higher relative intensities via the inclusion of 95% backoffs and harder backoff days. Folks should consider this program if they're 1) accommodated to lifting 4-5 days a week and 2) have prior experience with five and ten rep max type efforts. 

 

If you don't fit both of those criteria I recommend you start with the first block then consider running the second as it's a logical progression in volume and intensity. 

 
Links
I put copies of the spreadsheet up on Dropbox and Google Drive so that's where you get it.

Base Block 1 aka The Dangerous Four Day Split
Dropbox
Google spreadsheet

 

Base Block 2 aka The Dangerous Four Day Split, Now With Extra Danger!

Dropbox
Google spreadsheet

 

If anyone has any questions ask them here and if you decide to do the program let me know. I'd love to follow along and see your progress. Happy lifting!

 


Updates

June 9, 2015 - Added Base Block 2

July 1, 2015 - Updated formula error for D4 shoulder press on all blocks and sheets. 

  • Like 6

Eat. Sleep. High bar squat. | Strength is a skill, refine it.
Follow my Weightlifting team's antics: Instagram | Facebook | Youtube
Looking for a strength program? Check out The Danger Method and remember to do your damn abs

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In for the base building since I am coming off of sitting on the couch for the last 5 months. 

 

Edit: have it in a google spreadsheet format for formula goodness?

 

Edit edit: nvm. 

"Pull the bar like you're ripping the head off a god-damned lion" - Donny Shankle

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J wrote a PL program? Holy crap.

Massrandir, Barkûn, Swolórin, The Whey Pilgrim
500 / 330 / 625
Challenges: 19 20 21 22 23 24 25 26 27 28 29 31 32 34 35 36 39 41 42 45 46 47 48 49 Current Challenge
"No citizen has a right to be an amateur in the matter of physical training. What a disgrace it is for a man to grow old without ever seeing the beauty and strength of which his body is capable. " ~ Socrates
"Friends don't let friends squat high." ~ Chad Wesley Smith
"It's a dangerous business, Brodo, squatting to the floor. You step into the rack, and if you don't keep your form, there's no knowing where you might be swept off to." ~ Gainsdalf

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In for the base building since I am coming off of sitting on the couch for the last 5 months. 

 

Edit: have it in a google spreadsheet format for formula goodness?

 

It would probably be a great fit for that. Though it lacks weightlifting completely. If you have time you could bolt that on, which I've done with some young guns.

 

I just uploaded the .xlsx so I'll see about converting it. Being as basic as it is, it probably shouldn't be too bad?

 

Edit: I created a google version and it seems like the formulas copied fine and even the graphs on the volume sheet work, sans labels. So maybe it's good to go?

 

J wrote a PL program? Holy crap.

 

I know right. Its genesis was lifters coming in to work on the Olympic lifts who also needed a fleshed out strength program to do mostly on their own. This version is the result of it growing more comprehensive over time and fitting the bill as a full strength program for some younger PL'ers and field athletes.

  • Like 1

Eat. Sleep. High bar squat. | Strength is a skill, refine it.
Follow my Weightlifting team's antics: Instagram | Facebook | Youtube
Looking for a strength program? Check out The Danger Method and remember to do your damn abs

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It would probably be a great fit for that. Though it lacks weightlifting completely. If you have time you could bolt that on, which I've done with some young guns.

 

 

 

Yeah. Being a 4 day a week program there is plenty of down time for me to work on light weight technique stuff on the side. My mobility is back to square one so a lot of positioning and movement work rather than heavy lifts. I'll probably sneak in 2 days of sport specific work on the off days. Nothing heavy, probably less than 80kg on everything. 

"Pull the bar like you're ripping the head off a god-damned lion" - Donny Shankle

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That's a good start. I normally work in some hip/hang progressions on the front end of the strength work to start. Then add specific drills/assistance as required by individual.

 

And (foreshadow) there is an advanced version of this but that one's still in the pipe.

Eat. Sleep. High bar squat. | Strength is a skill, refine it.
Follow my Weightlifting team's antics: Instagram | Facebook | Youtube
Looking for a strength program? Check out The Danger Method and remember to do your damn abs

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"Danger method" just sounds so manly badass.

 

Sounds better than Madcow.

Classless Human Male Warrior - Introduction

Height: 1.77m Weight: 93 kg

Spoiler

 

Current Maxes: (repsxkg)

Squat: 10x122.3, 5x138.2, 3x147; 1x170

Bench Press: 10x79, 5x93, 1x102

Deadlift: 10x152, 5x192, 3x210, 1x229

Overhead Press: 10x52, 5x61, 1x70.3

Current Battle Log: 1707 Sam Ashen Summer Swole Program

2017 Challenges:  1701 1702 1703 1704 1705

Previous Challenges: 1 2 3 4 5 6 7 8 1603 1604 1605 1606 1607 1609  1610 1611 1612

Daily Log:The Daily Grind

Form Check:  Stronglifts Olympic

More FC's:  Pistol Squats

Want to play?  MFPvP

 

 

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We need to market it with a training montage to this song.

  • Like 1

Massrandir, Barkûn, Swolórin, The Whey Pilgrim
500 / 330 / 625
Challenges: 19 20 21 22 23 24 25 26 27 28 29 31 32 34 35 36 39 41 42 45 46 47 48 49 Current Challenge
"No citizen has a right to be an amateur in the matter of physical training. What a disgrace it is for a man to grow old without ever seeing the beauty and strength of which his body is capable. " ~ Socrates
"Friends don't let friends squat high." ~ Chad Wesley Smith
"It's a dangerous business, Brodo, squatting to the floor. You step into the rack, and if you don't keep your form, there's no knowing where you might be swept off to." ~ Gainsdalf

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Thanks to a convo with Sam A I decided to put together a common variation/progression block I use that follows this same model. It's a little more intense and thus is a logical progression for the base program, or alternative for better prepared lifters. Details and links added to the OP.

 

I'm also working on formalizing a general WL/PL hybrid program that encapsulates what we do with new weightlifters at a basic, general level. So stay tuned for that.

  • Like 1

Eat. Sleep. High bar squat. | Strength is a skill, refine it.
Follow my Weightlifting team's antics: Instagram | Facebook | Youtube
Looking for a strength program? Check out The Danger Method and remember to do your damn abs

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Finally getting a chance to look at this and it's pretty much amazing for people who have time to do 4 days a week for 1-2 hours. Wish I had the time myself.

  • Like 1

Massrandir, Barkûn, Swolórin, The Whey Pilgrim
500 / 330 / 625
Challenges: 19 20 21 22 23 24 25 26 27 28 29 31 32 34 35 36 39 41 42 45 46 47 48 49 Current Challenge
"No citizen has a right to be an amateur in the matter of physical training. What a disgrace it is for a man to grow old without ever seeing the beauty and strength of which his body is capable. " ~ Socrates
"Friends don't let friends squat high." ~ Chad Wesley Smith
"It's a dangerous business, Brodo, squatting to the floor. You step into the rack, and if you don't keep your form, there's no knowing where you might be swept off to." ~ Gainsdalf

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I'm glad you brought this up yesterday, I was planning on moving to a four day split of 5/3/1 next week, but I was worried that I wasn't going to get enough volume over the week. I think this is exactly the program I need right now.  Thanks! 

  • Like 1

The path to Swolehalla is paved with a lot of Swolehate, and you won't get there without being Swole of Spirit too.

Race: Fiendish Blue Extension Cord

Class: Warrior
Links:  MFP  Battle Log  Current Challenge

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I'm glad you brought this up yesterday, I was planning on moving to a four day split of 5/3/1 next week, but I was worried that I wasn't going to get enough volume over the week. I think this is exactly the program I need right now.  Thanks! 

 

Sweet, can't wait to follow along!

Eat. Sleep. High bar squat. | Strength is a skill, refine it.
Follow my Weightlifting team's antics: Instagram | Facebook | Youtube
Looking for a strength program? Check out The Danger Method and remember to do your damn abs

Link to post

I'm glad you brought this up yesterday, I was planning on moving to a four day split of 5/3/1 next week, but I was worried that I wasn't going to get enough volume over the week. I think this is exactly the program I need right now.  Thanks! 

 

It's the program MP needs, but not the one it deserves right now.

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It's the program MP needs, but not the one it deserves right now.

 

I just figured Brahweh was watching over me and allowed me to find the right program at the right time.

The path to Swolehalla is paved with a lot of Swolehate, and you won't get there without being Swole of Spirit too.

Race: Fiendish Blue Extension Cord

Class: Warrior
Links:  MFP  Battle Log  Current Challenge

Link to post

Finally getting a chance to look at this and it's pretty much amazing for people who have time to do 4 days a week for 1-2 hours. Wish I had the time myself.

 

Just run it crossfit metcon style. Giant clock timer dinging every 2 minutes. 24 sets would be done in 50minutes :)

"Pull the bar like you're ripping the head off a god-damned lion" - Donny Shankle

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