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So I have been training for a few years now,

 

I am 20 years old and weigh 94kg. I'm not too strong, last time I tested my strength I was able to do following:

1. Squat: 120kg x3

2. Bench: 100kg x2

3. Deadlift: 120 x2 .

 

I used to train mainly bodybuilding style with a 5 day split. Lately (last 4 months) I tried to incorporate a bit more strength work, powerlifting style, and really got to like it quite much, But I do miss the bodybuilding style.

 

I don't want to train purely for one "type". I want to be strong, athletic and look good at the same time (duh... like almost everyone...).

 

So I researched a bit and stumbled upon this webpage: http://swolefit.com/swolefit-v2-cycle/

 

He mixes it up a bit, Day 1 & Day 4 is Strength and Conditioning (Metcon style), Day 2 & 5 is Power/Speed & Hypertrophy.

 

What do you guys think?

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He looks interesting, and his philosophy seems pretty close to what you'd find a lot of the Rangers talking about - strength plus conditioning, without giant muscle mass. The people he refers too are all super knowledgable and reputable - Kelly Starrett's a god in crossfit land, and Westside Barbell is legendary.

But really, if it looks good to you, why not try it? It's obviously got some stuff that appeals to you, as you mentioned above - give one of the monthly cycles a shot and see how it works for you. If you don't like it, no harm done, and if you feel your're not seeing enough gaaaainzzz then dial it back and do more weights. But if you like it, great! Your're more likely to stick with it if you enjoy it.

(Sorry for the shameless Ranger plug...)

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He looks interesting, and his philosophy seems pretty close to what you'd find a lot of the Rangers talking about - strength plus conditioning, without giant muscle mass. The people he refers too are all super knowledgable and reputable - Kelly Starrett's a god in crossfit land, and Westside Barbell is legendary.

But really, if it looks good to you, why not try it? It's obviously got some stuff that appeals to you, as you mentioned above - give one of the monthly cycles a shot and see how it works for you. If you don't like it, no harm done, and if you feel your're not seeing enough gaaaainzzz then dial it back and do more weights. But if you like it, great! Your're more likely to stick with it if you enjoy it.

(Sorry for the shameless Ranger plug...)

First, don't lie to us.  You're not sorry about that Ranger plug at all. :-)

 

Second, I'd recommend committing to any program for three months at a minimum.  Giving it a month is just barely time to get settled into the routine of it.  If there are new exercises (how much experience does OP have with Front Squats?) it might take that long just to get comfortable with the lift, especially since it is only being done once a week.

 

There are lots of other programs out there that will give you a mix between strength and hypertrophy.  This program seems like a good stepping stone between having a strict laid-out progression (like SL/SS/Madcow/etc) and something like 5/3/1 where you have the flexibility to build all of your accessory and conditioning work on your own.

Searching the world for a cure for my wanderlust.

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First, don't lie to us.  You're not sorry about that Ranger plug at all. :-)

 

Second, I'd recommend committing to any program for three months at a minimum.  Giving it a month is just barely time to get settled into the routine of it.  If there are new exercises (how much experience does OP have with Front Squats?) it might take that long just to get comfortable with the lift, especially since it is only being done once a week.

 

There are lots of other programs out there that will give you a mix between strength and hypertrophy.  This program seems like a good stepping stone between having a strict laid-out progression (like SL/SS/Madcow/etc) and something like 5/3/1 where you have the flexibility to build all of your accessory and conditioning work on your own.

 

Front squats aren't unknown to me, but not my speciality, I just prefer the Back Squat... But I focused my training lately on the front squats.

The Clean&Jerk/Press on the other hand are completely new territory for me. I will take some weeks to learn the technique and while doing so also work on my conditioning since my conditioning sucks...

 

Thanks for your input! Will definitely take a look at 5/3/1 after this!

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First, don't lie to us.  You're not sorry about that Ranger plug at all. :-)

 

Second, I'd recommend committing to any program for three months at a minimum.  Giving it a month is just barely time to get settled into the routine of it.  If there are new exercises (how much experience does OP have with Front Squats?) it might take that long just to get comfortable with the lift, especially since it is only being done once a week.

 

There are lots of other programs out there that will give you a mix between strength and hypertrophy.  This program seems like a good stepping stone between having a strict laid-out progression (like SL/SS/Madcow/etc) and something like 5/3/1 where you have the flexibility to build all of your accessory and conditioning work on your own.

 

Front squats aren't unknown to me, but not my speciality, I just prefer the Back Squat... But I focused my training lately on the front squats.

The Clean&Jerk/Press on the other hand are completely new territory for me. I will take some weeks to learn the technique and while doing so also work on my conditioning since my conditioning sucks...

 

Thanks for your input! Will definitely take a look at 5/3/1 after this!

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