This is by far my most successful program for competitive athletes. It is hard, but if you can finish it, you will be stronger, and more competitive than ever. This program marks the beginning of over 6 months of programming. It is designed to take you from your current level to peak performance in approximately 14 weeks. Keep reading for the first eight weeks of programming, all totally free!
As I alluded to earlier, this is a program primarily designed for those fitness athletes who are competitive. That doesn’t mean you have to go to competitions every week, or be a regionals hopeful. It simply means that you take your training seriously, and want to be fitter than the old you. Most importantly you must be willing to put in the work.
Downloads
This article will come with several downloadable files found at the end of the article. You’ll notice that I don’t put them here because a lot of you will download them, never read the rest of the article, and then email me, asking questions that have already been answered!
I’m always happy to respond to your questions and comments, but do a bit of reading first!
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Equipment Considerations
These first two cycles will primarily be preparing you for the much heavier lifting that follows, but don’t let that fool you into thinking it’s light weight. It isn’t, and for that reason I recommend you make sure you have a solid lifting belt, one that can be used for both power and olympic lifting.
I would recommend something like this Schiek belt. It will work very well for all lifts and is much less likely to pinch your skin on moves like deadlifts. It also has a ton of great reviews.
Cycle 1
This cycle is designed to ease you back into hard training. This means that you will see a lot of moves around the 10 rep range, which allows you to build some muscle in preparation for the high intensity strength cycles to follow. It also allows you to practice the movement patterns, and become more neurally efficient. Trust me you’ll need every advantage you can get.
The more astute athletes will notice that I’ve included longer and heavier WODs in this first cycle. This is more mental training than anything. If you can push through these difficult WODs you’ll probably have the mental strength to gain some serious fitness as the programming becomes harder.
There is also bonus work listed in cycle 1. This is to help shore up weaknesses that are very common in almost all athletes. They are to be done after the WOD and are generally pretty quick. Each session should be able to be completed in an hour or slightly more.
If you want to learn how to customize your own programming get this ebook!
I’ve also listed a partner WOD for those that compete with a partner. This allows you to practice team communication and working together. This WOD should be substituted for one of the single ones during the week. You pick when you want to do it, and which other session you will replace with the partner WOD.
Cycle 2
This cycle begins the meat of the strength program for my competitors training plan. You will need to download the spreadsheet at the bottom of the article, and drop in your current personal records on the lifts.
I want to caution you to use good current PRs not lifetime, all the stars aligned, best ever lifts. I will give you a personal example. I have back squatted 405 at least once a year in the past two years, but I cannot squat that weight at anytime all year long, so I inputed 375lbs for my 1RM back squat. This is a weight I know I can hit at any time with decent form. Be a little more conservative than aggressive when inputting your PRs.
You’ll notice that there are two strength movements each session. The WOD is complimentary to the strength programing, as this portion of the overall training plan is designed to increase maximal strength.
As any reader of this site will know, strength is key for top performance, but it is not sufficient alone. Generally speaking half of the yearly cycle will be strength development and the other half will be conditioning heavy. This is, of course, and over simplification, but it gives you a general idea where we will be going.
The Strength Program
We all know we need to get stronger to be better athletes, and the bulk of this portion of the competitors program is designed to do exactly that. In fact I spent quite a bit of time devising and testing a brand new program specifically for functional athletes.
When designing this strength plan, I looked at the components of already very successful lifting plans (Smolov, 5/3/1, etc), and saw what commonalities they all have. I was then able to isolate the most efficient volume and intensity progressions that yielded the best results.
Furthermore I let my home box try this plan out, and so far almost everyone has PR’d on their lifts, and we’ve yet to actually attempt our one rep maxes. Needless to say I’m very excited about this program.
I recommend downloading the spreadsheet and inputing your PR’s as we spoke about earlier. The spreadsheets numbers are the most accurate. The percentages I’ve included in the PDF’s are rounded numbers from the spreadsheet. There isn’t a whole lot of difference between them, and both will yield great results, but personally I just used the spreadsheet as it’s much easier.
PDFs, and Spreadsheets, Oh My
I know you’ve been waiting, and here are the treasured downloads.
Competitors Program PDF (Cycles 1 and Cycle 2)
Competitors Program (Spreadsheet and Strength Worksheet)
Parting Thoughts
This is a difficult program that starts off with a generous four week intro period. Don’t skip that period. You will need to shore up some of your weaknesses, and prepare yourself for the heavy lifting that will come. If you put in the work, pay attention to your nutrition and recovery, then you can crush PRs on this program.
If you’ve finished this program you rock, and you deserve a reward. Here’s part two of the program .
Just remember when the going get’s rough, I never asked for your safe word.
It’s not too late to take your fitness to the next level!
Check It Out!As always leave your comments and questions below, where I can respond to them the quickest.
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This looks really interesting and I love that it is a year cycle. Will this year long cycle have any cycles focused on gymnastic movements?
Yeah it’ll probably have some gymnastics cycles, especially pull up/muscle up related on down the line.
This looks really great. Will start it up Tomorrow. Have followed some of your other programs.
Awesome Andreas. Let me know how it turns out.
We are going to try this in our agency’s box, we have some of every level from fit to rookie. I’ve used you prep program and have seen results, I’m looking forward to seeing how this turns out.
Great deal David,
Let me know if you have any question about scaling or modifications for different equipment.
Is there a cycle 3 and so on??? How do I purchase or get?
Part one has 2 cycles, or 8 total weeks. I will release part two with another 8 weeks before the end of July. No need to pay for anything, but if you do like it feel free to share on social media. And I will keep providing programing for the Competitors Program.
Love this … been doing Crossfit main site workouts plus follow a Master’s program template for the past year. But my overall strength hurts me so I think your program will help to improve that while still giving me the Crossfit style workouts I enjoy.
Plan to start Cycle 1 tomorrow … August 1, 2018!
Awesome deal, more and more people seem to be joining the bandwagon so we should have a nice group doing this. I think that 2019 Open is going down like a sweet muffin!
Looks brilliant this program Jake…goin to start it tomorrow and see how it goes.
A few questions – I mix my training at the moment – a variation of CrossFit (WODS/powerlifting etc) with normal weight bodybuilding sessions (chest, back, biceps…and so on). I’m assuming most crossfitters don’t worry about the bodybuilding side of training? Scared that if I stop I may deflate haha!
Also scaling options for: double understand; ring rows; and handstand push ups – my gym isn’t CrossFit focused although it does cater for it.
Thanks
Lee,
You’d probably be fine to add in some accessory lifts from your normal bodybuilding routine. I’d add them in slowly so you don’t over train. I don’t think you’ll deflate there’s a fair amount of work here lol. As far as scaling for double unders you can just do something like burpees for approximately the same time i.e 30 double unders would take about the same time as 6 burpees. Handstand push ups should probably be bar dips, and ring rows are easily done on a bar. Just put it on the supports on a rack and do a ring row pulling your self to the bar from the ground just like normal.
Jake,
Thanks for posting these workout programs, they are fantastic!
One question on the spreadsheet, I assume for us in a metric system we can substitute kg’s for pounds, as the calculations are %-based for calculating the weight to lift based on your 1RM. So it shouldn’t matter whether the 1RM input is pounds or kilograms.
Thanks again.
Paul
Finished Week 1! Absolutely love it! The combination of strength and metcon go together so well! Excited for Week 2!
Week one was soreness city for me, but it levels off. Glad you like and keep posting your results!!
When it says “10mins to press 5 reps…” what does that mean? What is the time in there for?
It mean you have 10 mins to get all the pressing sets done. Some days its just working up, some days its working up and down. It’s there primarily to keep the rest time as short as possible.
Jake … is there a Facebook group that I can share results, ask questions, etc.? Thanks!!
There is the Tier Three Tactical facebook page. For those that buy the Ebook there is the programming your fitness group. Otherwise I think leaving comments with you progress and or questions generally works so everyone can see what your up to.
Is it power clean and jerk or squat clean?
It’s written as full squat cleans, but if you scale to power then no biggie.
Cycle 1 complete … ready to attack Cycle 2!
Only a few weeks a head of you. It gets real lol ! Keep up the good work.
Great programme, I’ve made a start. One clarification
Cycle 2
Week 5
Pull-ups 8 thru to 1@70-90% ……what will that be a % of? Do you just mean 8 reps, 5 reps, etc. can’t be a % of anything can it ?? Or is pull-up a typo for a another barbell movement…..
Cheers
That is percent of your max weighted pull up. But honestly it’s not a bad idea to do percent of strict pullups i.e 8 is 80% of 10 pull ups. If you have weighted pull ups do those, if not strict will work well.
Ah! Smart (unlike me), thanks, yes 3x16kg is my best so will scale around that.
hello I’m Brazilian hehe, I really liked the way the training perodization uses, I have a doubt in the part of the worksheets you have 2 forms of periodization, one with separate strength and one in the lesson plans. This sheet with separate strength do I realize at what time of training?
The strength sheet just gives you the exact number to lift. It is to be done with the the other sheet. So you’ll Back squat and press on monday, then do the wod. First comment from Brazil
What about warming out? are there any directives or indications for different warming outs?
Generally I advise about 5 minutes of steady movement. Jogging, walking, rowing, assault bike easy. Then a few stretches for the specific muscle groups you plan on working. Nothing fancy really.
Hi Jake,
Did your Strength Programme at the end of last year and smashed all my PRs. Just finished the first cycle of this and am about move onto the 1st strength cycle – loving this too. Could you tell me whether the dumbell press is a bench press or a shoulder press – it seems like either could fit Wednesday.
Many thanks
Olly
Great to hear that you had success with the previous program Oliver. Dumbbell press is shoulder press. To me press is always a shoulder press any other variation will be spelled out i.e “bench press”. Good luck!
Hi Jake.
Program looks solid. I think I am in need of some more volume on the bench, as I really haven’t progressed there for the last 4-5 months. Can I add some more work, or do you think the program will be enough?
Cheers!
Kristian
I think you’d probably be ok as those muscles really aren’t taxed all that much elsewhere in the program.
Thanks ??
Hello Jake maybe you specifaied already. How can I replace the partner wod?I’m soreness city after week one anyway xD
Well to be honest if you’re pretty beat up, I’d probably just take a rest day!!
If the next week does It feel bette?
Eh I think it probably doesn’t feel much different. It’s a pretty hard program. Don’t be afraid to add in a rest day or two if you need it.
what if i cant do a 135 snatch? thanks
I would scale it to something like 40% of your 1 rep max
Jake,
Pretty amped to start this new program! Just wanted to know if this program can be supplemented with an Aerobic Capacity type program to increase my engine. That is unfortunately a big weakness of mine. Do you have an Aerobic program to supplement or will this cycle increase my overall engine capacity without supplementation?
You could add in the aerobic capacity program but honestly I’d try the first part and see how it goes. It’s high volume and it will probably be about all you will want to do. If you find you’ve got extra training time and recovery ability add it in for part two.
Awesome. I’ll do that! Thanks a lot!
Hi Jake,
Hello from Switzerland !
It looks to be a great program and I am exited to start it.
I am sometimes travelling for work and I have no possibility to train for 1 or 2 (sometimes 3) days…Therfore, I would like to know if I am not able to make all 5 days if I should try to perform two the same day, if I should only skip 1 session, if it would be better to add the missing one the following week or just shift the program (even if it would finally be longer than the specified amout of week) ?
My next question is that I am training in a box which has its own programing. Would it affect my results if I replace some metcon partby the one programmed by my box or if I had some additionnal WOD programmed by my box ?
Thank you
Hi Lucas,
The best bet for you is to just do the workouts in order. Even if it extends the program it will make the most sense that way. IF you substitute other WODS it will affect the programming. Will it matter in the long run, probably not, but it’s hard to say without seeing the programming. I always advise to stick with one program and not try and mash several together.
Wow ! That’s a quick answer, thank you !
I have another question: I have between 16 and 18% body fat and I think I need to lose some fat to improve my gymnastic performances. Do you think I should try to reduce my body fat before going into the programme or should I reduce my calorie intake when starting or better to do that later during the programme ?
You can do both at once. I would try to run a 300-500 cal deficit for a month then eat at maintenance levels for the next month, then go back to a 600-700 cal deficit on the third month. This should put you at around 5-8kg lost.
Hi Jake. I’ve read through the article and replies but still unclear on how the strength cycle fits. Is it:
Day 1- Squat & Bench; Day 2- Deadlfit & Press, Day 4- Snatch & Pull Up; Day 5- Power Clean & Front squat. Then do the relevant WOD’s over day 1-6?
Each week is listed on the PDF. A vertical column with three different components is one days work. The last day is a partner WOD only. This is read left to right. Hope that helps.
Not sure if you still check the comments on these, but my girlfriend and I just completed the first cycle and it was great to get back into structured training! Just wondering if there’s a reason we don’t have any variations on cleans or snatches like hang cleans or power cleans? Also never seen a program with 8 reps of clean&jerk/snatches. Not sure if this comes across like I think I know better but I’m only asking because I’m genuinely curious! Cheers!
Yep I still check the comments. Some of my other programs have more oly variation, however for peak fitness you don’t need to practice every single type, nor every rep range. I just have you do the most useful variations, based on my experience.
Okay cool cheers! Would you recommend adding in variations like hangs if you struggle with specific phases of the lift? Or will it all just work itself out doing the full movement each week?
Oh shoot also meant to ask, for partner WODS is it each of the work split between the two of you? And does it matter how it’s split? For example 100 cal row, each of us do 2 sets of 25 or are we each meant to do 100 cal?
Yep its split between two. Unless I state how to break it up. It’s up to you to figure it out.
You can do that. The main thing is to make sure you are practicing the oly lifting movements in some form or fashion.
Oh shoot also meant to ask, for partner WODS is it each of the work split between the two of you? And does it matter how it’s split? For example 100 cal row, each of us do 2 sets of 25 or are we each meant to do 100 cal?