Top Tier Strength
Welcome to your new favorite strength phase! We tapped into our most clever marketing strategies to name this program “Top Tier Strength” because we use daily top sets in this program to dictate your working weights, instead of something like a percentage or RPE based approach.
Top sets will look something like: “work up to a top set of 5 for the day, with no major break downs in form, and maybe even a rep in the tank, it’s better to be conservative.” And this will vary through the program; some days its 5’s, some days it’s 3’s, some days it’s a top single.
Working up to a top set allows you to account for day to day variations in your strength. Maybe you didn’t sleep well the night before training? Coming in and doing doubles at 88% might not be on the menu. But working up to a hard double will still allow you to get some high-intensity work in without crushing yourself. And the opposite case is true as well, some days you’re feeling like a monster and the weights are moving like air, that top set allows you to push higher than what you might normally do.
We follow up the top sets with back down sets to give you plenty of volume in the main lifts.
This is a 12 week program with three 4week cycles. The main lifts will stay the same but the secondary movements and accessories will rotate each cycle. At the end of the 12 weeks you will see crazy progression of your strength in the main lifts.
Goal: Build top tier strength on the four main barbell movements.
why top sets for strength
Top sets allow for you to account for day to day variations in strength. There are some days when the weights don’t want to move like they should, but other days when it feels like gravity is turned off. The daily top set accounts for either situation and allows you to adjust the weight accordingly.
Top sets also allow you to have a target to beat to keep you pushing for that extra 5-10lbs each wave.
Structure
Three 4-week waves
Each wave you will try to beat your last top sets in you main lifts
The main lifts stay the same throughout but the secondary and accessory movements will change to keep you fresh
Intensity
This is a high-intensity program with top sets between 1-5 reps. With the top sets, you can choose to stay on the conservative end or go max effort every day.
recovery day
This is a high intensity program and it is important to not overdo it with a 5th days of crazy cardio or junk volume. Our recovery day is a midweek session that is comprised of light nasal breathing cardio, a mobility circuit, a prehab circuit, and low and slow sled work to promote blood flow.
We have a lot of new movements in our 2 alternating recovery workouts and updated tutorials that will help you with shoulder an hip mobility. Like these shoulder CARS!
