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Round 1 Programming Update, Functional Fitness October 2024

“Another One” (9-Week Strength Program)

October 7th – December 7th

In the next nine weeks, we will follow a modified version of the Russian Squat cycle to help improve power in our front squats and overhead press. The program really breaks down into 3x distinct phases:

Phase #1

Baseline

 Week’s 1-3

(Oct 7th – Oct 27th)

 Focus:  establishing a baseline and getting comfortable with the weight while building up in volume. This is great for beginner or newer athletes to help ease in.
Phase #2

Build

 Week’s 4-6 

(Oct 28th – Nov 17th)

 Focus:  Things are starting to get spicy.  We will try to manage total volume as the weights increase by dropping the total reps and increasing rest time.
Phase #3

Reset and Test

 Week’s 7-0

(Nov 18th – Dec 8th)

 Focus:  We want to be lifting 90%+ of our heavy singles for multiple reps -athletes should really be pushing to establish new max numbers here.

We wont really be doing a formal testing week in week#1 to establish new baseline numbers as we did in the last block.  We just want to use the first phase (“Baseline”) to build up to a moderate starting point then increase from there as we get into the “BUILD” phase of the program.

Outside of the Front Squats and Pressing, we will be doing 2x other structured lifting days each week.  One day will be dedicated to continuing to develop our upper body pushing power following on from our 5×5 Bench Press program in our current (Aug-Sep) training block.  This time we will replace the barbell with some dumbbells and increase the rep count from 5 ⇒ 8.  We will be adding a further challenge to this lift with an eccentric 3-second negative.

We will also be dedicating one day to building strength in our glutes and hamstrings through the use of 3x lower body circuits – the first one (RDL focussed) in weeks 1-3, the second (hip thrust focussed) in weeks 4-6 and the final one (Bulgarian Split Squat focussed) in weeks 7-9.

Overview:

The following table provides a birds eye snapshot of the program so you can all see what is coming up:

Wk1 (Oct 7th)
  • 6 sets x 1 Front Squats (Build in weight)
  • 6 sets x 1 Shoulder Press (Build in weight)
  • 5 sets x 8 Dumbbell Bench Press (Slight Incline)
  • Lower Body Circuit #1 
Wk2 (Oct 14th)

 
  • 6 sets x 3 Front Squats (build in weight)
  • 6 sets x 4 Shoulder Press (build in weight)
  • 5 sets x 8 Dumbbell Bench Press (Slight Incline)
  • Lower Body Circuit #1 
Wk3 (Oct 21st)
  • 6 sets x 6 Shoulder Press (build in weight)
  • 6 sets x 6 Front Squats (build in weight)
    5 sets x 8 Dumbbell Bench Press (Slight Incline – Build in weight)
  • Lower Body Circuit #1 (Barbell RDL’s)
Wk4 (Oct 28th)
  • 5 sets x 5 Shoulder Press (80% of Wk Heavy Single)
  • 5 sets x 5 Front Squats (80% of Wk Heavy Single)
  • 5 sets x 8 Dumbbell Bench Press (Slight Incline)
  • Lower Body Circuit #2 (Barbell Hip Thrusts)
Wk5 (Nov 4th) 
  • 4 sets x 4 Front Squats (85% of Wk Heavy Single
  • 4 sets x 4 Shoulder Press (85% of Wk Heavy Single)
  • 5 sets x 8 Dumbbell Bench Press (Slight Incline)
  • Lower Body Circuit #2 (Barbell Hip Thrusts)
Wk6 (Nov 11th)
  • 3 sets x 3 Front Squats (85-90% of Wk Heavy Single)
  • 3 sets x 3 Shoulder (85-90% of Wk Heavy Single)
  • 5 sets x 8 Dumbbell Bench Press (Slight Incline)
  • Lower Body Circuit #2 (Barbell Hip Thrusts)
Wk7 (Nov 18th)
  • 2 sets x 2 Front Squat (90-95%)
  • 2 sets x 2 Shoulder Press (90-95%)
  • 5 sets x 8 Dumbbell Bench Press (Slight Incline)
  • Lower Body Circuit #3 (Bulgarian Split Squats)
Wk8 (Nov 25th) 

De-load Week
  • 6 sets x 2 Front Squats (80% of Wk Heavy Single)
  • 6 sets x 2 Shoulder Press (80% of Wk Heavy Single)
  • 5 sets x 8 Dumbbell Bench Press (Slight Incline)
  • Lower Body Circuit #3 (Bulgarian Split Squats)
Wk9 (Dec 2nd)
  • Heavy Single Front Squat
  • Heavy Single Shoulder Press
  • 5 sets x 8 Dumbbell Bench Press (Slight Incline)
  • Lower Body Circuit #3 (Bulgarian Split Squats)

As always, any programming questions please reach out either in the gym or via email (michael@round1fitness.com.au).

Let’s do this – See you all in the gym.

Michael.

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