How To Start Street Lifting 2024 || Free full program!

Summary

This video outlines a comprehensive 20-week Progressive Street Lifting Workout Program designed for beginners and intermediates. It covers essential lifts such as muscle-ups, pull-ups, and squats, along with their variations and assistance exercises. The program emphasizes structured progression and weight adjustments, fostering skill development while ensuring safety through proper technique. Participants are encouraged to personalize their training by adding core and isolation exercises based on individual goals. Overall, this program offers a solid foundation for strength athletes to enhance their performance and achieve long-term results.

Takeaways

• 😀 A structured 20-week progressive street lifting program is essential for beginners to intermediates looking to enhance their strength.
• 🏋️‍♂️ The program requires the ability to perform multiple bodyweight pull-ups and dips, with muscle-ups as an advanced skill.
• 📅 Training is split into four distinct days each week, focusing on primary and secondary lifts to build strength progressively.
• 🔄 The program includes specific exercises for muscle-ups, pull-ups, dips, and squats, ensuring comprehensive strength training.
• 📈 Progression for main lifts is managed through a top and back-off system, adjusting weights every four weeks.
• ⚖️ Assistance lifts are adjusted through trial and error, focusing on individual capacity and goals.
• 💪 Add-on exercises such as core work and arm training are encouraged, with a focus on maintaining balance and recovery.
• ❗️ Avoid excessive volume; prioritize specific, effective training that targets individual weaknesses.
• 📊 It's important to track your progress and adjust training loads based on personal performance and recovery.
• 🤝 Viewers are encouraged to seek personalized coaching to tailor the program to their specific needs and goals.

Q & A

What are the main goals of the 20-week progressive street lifting program?

The main goals are to build strength in key lifts like muscle ups, pull-ups, weighted dips, and squats, while allowing for individual adjustments based on experience and progress.

How should the training frequency be structured for this program?

The program is structured for four training days per week, focusing on different primary and secondary lifts each day.

Why is it important to establish a strength baseline before starting the program?

Establishing a strength baseline ensures that the weights selected for each lift are appropriate, promoting effective progression and reducing the risk of injury.

What is the suggested method for determining weights for the main lifts?

Weights for the main lifts should be calculated using an estimated one-rep max and then adjusted based on the athlete's experience and performance over time.

How does the program incorporate assistance exercises?

Assistance exercises are selected based on individual weaknesses and can include core work, arm isolation, and additional leg exercises, allowing for customization.

What is the importance of RPE (Rate of Perceived Exertion) in this program?

RPE is used to gauge effort and recovery, helping athletes to adjust their workload and intensity based on their individual capacity and recovery status.

How are progression increments managed in the program?

Progression increments are typically between 2.5 to 5 kg per block, depending on the lift, with a focus on ensuring manageable increases to promote continued strength gains.

What approach is recommended for selecting weights for assistance lifts?

For assistance lifts, a trial and error method is suggested, as calculators are less effective for higher repetitions; athletes should adjust weights based on performance in early sets.

Why is it advised to be cautious with additional volume in training?

It's important to avoid excessive volume that does not contribute to strength gains; any added exercises should be purposeful and based on individual needs.

What resources are available for athletes seeking personalized program adjustments?

Athletes are encouraged to seek coaching services for tailored program adjustments, which can help address specific goals and enhance training outcomes.