Basic 6 Week Strength Training Program

Kirk shares a super simple 6 week strength training program.

He and his lifters used this for presses, weighted chins and dips, squats.
He doesn’t recommend applying this template to Olympic lifts as they require more work in the 85-90% of 1RM range with fewer than 5 reps per set.

Week 1: 70% 1RM x 4 x 8
Week 2: 75% 1RM x 5 x 8
Week 3: 80% 1RM x 5 x 5
Week 4: 85% 1RM x 5 x 5
Week 5: 90% 1RM x 3 x 3
Week 6: 95% 1RM x 3 x 2

Perform your desired lift, at least twice a week to a maximum of 4x a week.
At week 5, do at least twice with no more than 3
At week 6, only do the lift twice a week.