• Skip to main content
  • Skip to primary sidebar

Strength Training Programs for Beginners to Elite Athletes

Strength Training Blog

  • Show Search
  • Merch Store
    • Knee Sleeves
    • Powerlifting Belt
    • HP Handbook
    • Bodyweight Training Program
  • Front Squat Harness
  • Blog
    • HOW TO AND WHY
    • NEWS
    • WEIGHT LOSS
    • TRAINING ARTICLES
    • TRAINING PROGRAMS
    • FRONT SQUAT HARNESS TRAINING
    • GS VIDEOS
    • INTERVIEWS
    • WORKOUT OF THE WEEK
  • GS Gym
    • JOIN THE GYM
  • About Us
    • Contact Us
    • Front Squat Harness World Record Board
    • Getstrength Our Heritage
    • Our Client List
    • GS TV
    • Photo Gallery
    • Getstrength Community Forum ( Archives )
Hide Search
You are here: Home / Topics / Counterbalanced Program

Counterbalanced Program

Home › Forums › Getstrength Community Forum – Strength and Conditioning Training Archives › Articles Archives › Ashley Jones Archives › Counterbalanced Program

  • This topic is empty.
Viewing 1 post (of 1 total)
  • Author
    Posts
  • August 4, 2008 at 10:56 pm #23268
    ashley
    Guest

    Hi everyone, well the wilds of Hokkaido have been good for me, and yes when you read running I was actually running, and today i feel like i was hit by a truck on the way home, do not know if I will ever enjoy it as much as lifting Chris and Lou but I may pen a new adage, “lift for my head and run for my heart” cheers, ash

    Counterbalanced Program

    Ashley Jones

    Firstly, an apology, you know after a while you read so many articles on various web sites and in journals and magazines, you end up regurgitating information or re-packaging that information in a slightly different format. So I am not 100% sure if what you about to read has been said before but if came to me as I was running back from training the other day, so in my delirious state I may have inadvertently plagiarized another author, if I have I humbly apologise and take full responsibility and will ensure the lawful author is credited with the ideas and concepts below.

    Main core movement for Strength and/or Power:

    12 x 2

    8 x 3

    6 x 4

    Supplemental accessory exercise for Size and/or Strength:

    2 x 12

    3 x 8

    4 x 6

    Pull, Push & Squat Protocol using a different combination on three non sequential days each week, after a general warm up and specific warm ups on each exercise do the following work sets, on the first exercise of each couplet you can step load the sets, or you can maintain the load for as long as you can before you may have to decrease, you can wave load the resistance, you can rest/pause each set, on the second exercise just maintain the load for the listed number of sets, you may need a spot for the last one or two reps but that is fine, at least you know you are pushing the envelope. Again my bias for Olympic movements comes through but you can substitute other pulling movements, like, Deadlift, Weighted Chins, Bentover Row, or the like for the main pulling movement of each training session.

    Monday

    Squat Snatches 12 x 2

    Reverse Hypers 2 x 12

    Push Press 8 x 3

    DB Shoulder Press 3 x 8

    Back Squat 6 x 4

    DB Step Ups 4 x 6

    Wednesday

    Power Cleans 8 x 3

    Clean Pulls 3 x 8

    Military Press 6 x 4

    High Incline DB Press 4 x 6

    Snatch Grip Squat 12 x 2

    DB Walking Lunges 2 x 12

    Friday

    Power Snatch from Blocks 6 x 4

    Snatch Grip Dead Lifts 4 x 6

    Rack Split Jerks 12 x 2

    Hand Stand Push Ups 2 x 12

    Front Squats 8 x 3

    Bulgarian (Sprinters) Squat 3 x 8

  • Author
    Posts
Viewing 1 post (of 1 total)
  • You must be logged in to reply to this topic.
Log In

Primary Sidebar

FRONT SQUAT HARNESS

  • Merch Store
    • Knee Sleeves
    • Powerlifting Belt
    • HP Handbook
    • Bodyweight Training Program
  • Front Squat Harness
  • Blog
    • HOW TO AND WHY
    • NEWS
    • WEIGHT LOSS
    • TRAINING ARTICLES
    • TRAINING PROGRAMS
    • FRONT SQUAT HARNESS TRAINING
    • GS VIDEOS
    • INTERVIEWS
    • WORKOUT OF THE WEEK
  • GS Gym
    • JOIN THE GYM
  • About Us
    • Contact Us
    • Front Squat Harness World Record Board
    • Getstrength Our Heritage
    • Our Client List
    • GS TV
    • Photo Gallery
    • Getstrength Community Forum ( Archives )

Search

High Performance Handbook

Getstrength.com is a participant in the Amazon Services Associates Program, an affiliate advertising program designed to provide a means for us to earn fees by linking to Amazon.com and affiliated sites.

  • What do I need? Weightlifting Belt or Powerlifting Belt
  • How to use Knee Sleeves
  • What Squat Shoes should I wear?
  • How to use Knee Wraps
  • How to use Lifting Straps
  • What Deadlifting Shoes Should I Wear and Why?
  • How to Measure the Resistance of Strength Bands
  • Wrist Wraps – What is a thumb loop?
  • What is the difference between the normal standard Wrist Wraps and the new GS Power Wraps?
  • What Squat Shoes should I wear?
  • Why you need Weightlifting Shoes!

Copyright © 2025 · Outfitter Pro on Genesis Framework · WordPress · Log in