TRAINING PROGRAM A
INTENSITY PHASE
Week 1
Strong Squat (pick a progression you’re ready for)
Sets/Reps: 5/5
Load:
Set 1: 10RM (load you can lift no more than 10 times)
Set 2: add 5lbs to the previous set
Set 3: add 5lbs to the previous set
Set 4: add 5lbs to the previous set
Set 5: add 5lbs to the previous set
Rest between sets: as needed
Farmer Hold/Carry (pick a progression you’re ready for)
Sets/Duration (in seconds):
5/30 (5 each if single kettlebell)
Load:
Set 1: 60-second max (load you can carry for no more than 60 seconds)
Set 2: add 5lbs to the previous set
Set 3: add 5lbs to the previous set
Set 4: add 5lbs to the previous set
Set 5: add 5lbs to the previous set
Rest between sets: as needed
Turkish Get-Up (pick a progression you’re ready for)
Sets/Reps: 5/1 each side
Load:
Set 1: 3RM (load you can lift no more than 3 times on each side)
Set 2: add 5lbs to the previous set
Set 3: add 5lbs to the previous set
Set 4: add 5lbs to the previous set
Set 5: add 5lbs to the previous set
Rest between sets: as needed
Week 2
Strong Squat
Sets/Reps: 5/5
Load:
Set 1: same as set 2 from the previous week
Set 2: same as set 3 from the previous week
Set 3: same as set 4 from the previous week
Set 4: same as set 5 from the previous week
Set 5: add 5lbs to the previous set
Rest between sets: as needed
Farmer Hold/Carry
Sets/Duration (in seconds):
5/30 (5 each if single kettlebell)
Load:
Set 1: same as set 2 from the previous week
Set 2: same as set 3 from the previous week
Set 3: same as set 4 from the previous week
Set 4: same as set 5 from the previous week
Set 5: add 5lbs to the previous set
Rest between sets: as needed
Turkish Get-Up
Sets/Reps: 5/1 each side
Load:
Set 1: same as set 2 from the previous week
Set 2: same as set 3 from the previous week
Set 3: same as set 4 from the previous week
Set 4: same as set 5 from the previous week
Set 5: add 5lbs to the previous set
Rest between sets: as needed
Week 3
Strong Squat
Sets/Reps: 5/5
Load:
Set 1: same as set 2 from the previous week
Set 2: same as set 3 from the previous week
Set 3: same as set 4 from the previous week
Set 4: same as set 5 from the previous week
Set 5: add 5lbs to the previous set
Rest between sets: as needed
Farmer Hold/Carry
Sets/Duration (in seconds):
5/30 (5 each if single kettlebell)
Load:
Set 1: same as set 2 from the previous week
Set 2: same as set 3 from the previous week
Set 3: same as set 4 from the previous week
Set 4: same as set 5 from the previous week
Set 5: add 5lbs to the previous set
Rest between sets: as needed
Turkish Get-Up
Sets/Reps: 5/1 each side
Load:
Set 1: same as set 2 from the previous week
Set 2: same as set 3 from the previous week
Set 3: same as set 4 from the previous week
Set 4: same as set 5 from the previous week
Set 5: add 5lbs to the previous set
Rest between sets: as needed
Week 4
Strong Squat
Sets/Reps: 5/5
Load:
Set 1: same as set 2 from the previous week
Set 2: same as set 3 from the previous week
Set 3: same as set 4 from the previous week
Set 4: same as set 5 from the previous week
Set 5: add 5lbs to the previous set
Rest between sets: as needed
Farmer Hold/Carry
Sets/Duration (in seconds):
5/30 (5 each if single kettlebell)
Load:
Set 1: same as set 2 from the previous week
Set 2: same as set 3 from the previous week
Set 3: same as set 4 from the previous week
Set 4: same as set 5 from the previous week
Set 5: add 5lbs to the previous set
Rest between sets: as needed
Turkish Get-Up
Sets/Reps: 5/1 each side
Load:
Set 1: same as set 2 from the previous week
Set 2: same as set 3 from the previous week
Set 3: same as set 4 from the previous week
Set 4: same as set 5 from the previous week
Set 5: add 5lbs to the previous set
Rest between sets: as needed
VOLUME PHASE
Week 5
Strong Squat
Sets/Reps: 5/8
Load: same as week 1
Rest between sets: as needed
Farmer Hold/Carry
Sets/Duration (in seconds):
5/45 (5 each if single kettlebell)
Load: same as week 1
Rest between sets: as needed
Turkish Get-Up
Sets/Reps: 8/1 each side
Load:
Sets 1-5: same as week 1
Sets 6-8: same as set 5
Rest between sets: as needed
Week 6
Strong Squat
Sets/Reps: 5/8
Load: same as week 2
Rest between sets: as needed
Farmer Hold/Carry
Sets/Duration (in seconds):
5/45 (5 each if single kettlebell)
Load: same as week 2
Rest between sets: as needed
Turkish Get-Up
Sets/Reps: 8/1 each side
Load:
Sets 1-5: same as week 2
Sets 6-8: same as set 5
Rest between sets: as needed
Week 7
Strong Squat
Sets/Reps: 5/8
Load: same as week 3
Rest between sets: as needed
Farmer Hold/Carry
Sets/Duration (in seconds):
5/45 (5 each if single kettlebell)
Load: same as week 3
Rest between sets: as needed
Turkish Get-Up
Sets/Reps: 8/1 each side
Load:
Sets 1-5: same as week 3
Sets 6-8: same as set 5
Rest between sets: as needed
week 8
Strong Squat
Sets/Reps: 5/8
Load: same as week 4
Rest between sets: as needed
Farmer Hold/Carry
Sets/Duration (in seconds):
5/45 (5 each if single kettlebell)
Load: same as week 4
Rest between sets: as needed
Turkish Get-Up
Sets/Reps: 8/1 each side
Load:
Sets 1-5: same as week 4
Sets 6-8: same as set 5
Rest between sets: as needed
DENSITY PHASE
Week 9
Strong Squat
Interval (work:rest in seconds): 15:45
Load:
Intervals 1-5: same as week 1
All intervals past 5: same as set 5
Rep total: 40
Sets: as many as necessary to complete 40 reps
Farmer Hold/Carry
Interval (work:rest in seconds): 30:30 (alternate hands after rest if single kettlebell)
Load: same as week 1
Sets: 5 (5 each if single kettlebell)
Turkish Get-Up
Interval: 1 rep on one side every minute on the minute (EMOM)
Load: same as week 5
Duration: 16 minutes
Week 10
Strong Squat
Interval (work:rest in seconds): 15:45
Load:
Intervals 1-5: same as week 2
All intervals past 5: same as set 5
Rep total: 40
Sets: as many as necessary to complete 40 reps
Farmer Hold/Carry
Interval (work:rest in seconds): 30:30 (alternate hands after rest if single kettlebell)
Load: same as week 2
Sets: 5 (5 each if single kettlebell)
Turkish Get-Up
Interval: 1 rep on one side every minute on the minute (EMOM)
Load: same as week 6
Duration: 16 minutes
Week 11
Strong Squat
Interval (work:rest in seconds): 20:40
Load:
Intervals 1-5: same as week 1
All intervals past 5: same as set 5
Rep total: 40
Sets: as many as necessary to complete 40 reps
Farmer Hold/Carry
Interval (work:rest in seconds): 30:30 (alternate hands after rest if single kettlebell)
Load: same as week 3
Sets: 5 (5 each if single kettlebell)
Turkish Get-Up
Interval: 1 rep on one side every minute on the minute (EMOM)
Load: same as week 7
Duration: 16 minutes
Week 12
Strong Squat
Interval (work:rest in seconds): 20:40
Load:
Intervals 1-5: same as week 2
All intervals past 5: same as set 5
Rep total: 40
Sets: as many as necessary to complete 40 reps
Farmer Hold/Carry
Interval (work:rest in seconds): 30:30 (alternate hands after rest if single kettlebell)
Load: same as week 4
Sets: 5 (5 each if single kettlebell)
Turkish Get-Up
Interval: 1 rep on one side every minute on the minute (EMOM)
Load: same as week 8
Duration: 16 minutes