Strongest at the Beach Coach Breakdown

We want to help you build the best and strongest version of yourself, Strongest at the Beach is the latest from the Look Strong Naked line of programs where we focus on building size and strength.  We want to build strong, powerful people while at the same time while at the same time building muscle to both support those strength gains and show off your hard work in the gym.

In Strongest at the Beach, you’ll find 4 strength training days each beginning with a compound barbell movement: the Overhead Press, Deadlift, Bench Press, and Squats.

Nothing is going to build your shoulder strength as much as the Overhead Press and when we do these standing, we will create so much more demand from the rest of your body to remain stable and balanced to put that barbell over your head.  We follow the main movement with a secondary movement that will help build the main lift for the day, and then lots of direct isolation work for the shoulders and triceps.  Let’s get your shoulders and arms huge.

Every good strength program places a high value on Deadlifts, and our is no different.  The ability to rip a barbell off the floor is an absolute show of raw power.  We then supplement our Deadlifts with some movements you may not be used to, Deficit Paused Deadlifts and Snatch Grip Block Pulls.  The Deficit Paused Pulls will challenge your ability to maintain proper position in the deadlift and will carry over immensely to your Deadlift.  The Snatch Grip Pull will develop your upper back like few things will.  What you will find after these two movements is lots of rowing to continue building your back and direct bicep work to fill your sleeves out even more.

The Bench Press is always a stable to build a big, thick chest.  After Bench as the main movement, you’ll again find lots of direct accessories meant to build your chest, shoulders, and triceps.  We also incorporate some upper back work into today to make sure you stay balanced and keep your shoulders healthy.

Our final strength training day is built around the king of barbell movements, the Squat.  This leg day will absolutely ensure that you don’t have chicken legs hiding underneath your swimsuit.  After Squats as the main movement, you’re going to find another squat variation just for good measure - either a box squat or a pin squat.  Once again, we are building your ability to squat more with a variation that removes some stability demands.  After that, you will find lots of direct work for the quads, glutes, and hamstrings in the form of Hack Squats, Bulgarian Split Squats, and Lunges.  You’re going to benefit from this work.

We place our Conditioning and Mirror Muscle Day in the middle of the week to break up your strength training days for a few reasons; we can sneak in some active recovery and give your nervous system a break from the heavy lifting.  Our conditioning work is going to alternate between Sled Pushes and Famers Carries.  Two high intensity movements that are going to tax your entire body at the same time as your aerobic system.  You will get more out of training this than you would spending an hour on the treadmill.  We follow our conditioning work with lots of direct arm work done in super set fashion.  It is beach season after all.  The high reps are going to stimulate a lot of good blood flow to your elbows and the fast pace of the super sets is going to continue to tax your conditioning even further.  We want you to train like an athlete, which includes the ability to move quickly.

With this program you’re going to be absolutely beach ready, make sure you are supporting this program with good nutrition and even better recovery!  The more you can recover between sessions, the more you can push yourself every time you’re in the gym.