6 week strength training programme,workout and exercise,14 day weight loss exercise plan - Review

admin | Weight Loss Fitness Program | 17.03.2013
Unfortunately, most football players never see past hypertrophy training (similar to bodybuilding).
Here's the legal bit - please read this disclaimer before starting any football strength training program. The volume of work in a hypertrophy phase tends to be higher than in any other phase of football strength training. Backed by immense popular demand, we’re finally going to sit down and review the revised and updated addition of Jonnie Candito’s 6 Week Strength Program. Without further ado, let’s begin our official review of the Candito Six Week Strength Program. For those who don’t know, this is the actual program that Candito uses to prepare for his powerlifting meets.
In other words, for you natural trainees, this program was designed by a natural, for naturals, and it has been field tested and approved by Jonnie Candito himself. As you can see, the first two weeks, which Jonnie calls the “Muscular Conditioning” phase are, of course, higher rep in nature. In Week 6, you have the option of deloading, skipping the week entirely and starting over at Week 1, or you can find real maxes. Rather than an explicit emphasis on one quality during any given period, what you actually have is a “pendulum” that swings in focus from the beginning of the program towards the end. Candito’s Six Week Strength program features highly intelligent variation in volume and intensity from week to week.
One thing that I really love about Jonnie’s programs is that, because he’s a natural lifter, he understands the importance of specificity for training economy. Needless to say, I’m a big fan of the way that Candito has laid out the assistance on this program.
I’m not necessarily a big fan of the ten rep sets that appear throughout Jonnie’s program, but this is a minor quibble on a program that rates well in terms of specificity. In an approach I’m highly fond of, Jonnie’s program combines basic progressive overload with rep ranges.
The one serious criticism that I have of this program, in terms of fatigue management, is that I personally don’t know that it is enough volume. For a given five week period on this program, you’re averaging about 30-35 working set lifts on the squat. Now, Candito’s program features higher average intensities than these programs I’ve just mentioned, but I’d prefer to see more overall work. There are going to be some people out there, in my opinion, who just need more volume than this program offers.
As I’ve said over and over again in this series, without addressing volume autoregulation, I don’t believe a program can be truly optimal.
As was the case with Jonnie’s Linear Program, the biggest and, really, the only serious weakness of the program is that it doesn’t do anything to autoregulate volume.
The frequency is adequate, the bodybuilding nonsense is kept to a minimum, specificity is excellent, the program is designed to lead into a meet peak, you have the incorporation of rep ranges, the overload is in check, fatigue management is good, and, in general, you have a solid program made by a natural powerlifter for natural powerlifters. In conclusion, I would have to say that I do recommend this program to intermediate trainees. Next up, we’ll be taking a general look at the ultrahigh frequency programs such as the Bulgarian Method and “Squatting Everyday”. Only relatively few athletes require significant muscle mass and bulk whereas maximal strength is an important fitness component even for classic endurance-type sports. The main objective of maximal strength training is to increase the highest level of force an athlete can generate.


Maximal strength weight training programs are the only form of training that activates a large number of fast twitch motor units and improves muscle synchronization between the agonists and antagonists - so antagonists don't oppose the movement (1). These neuromuscular adaptations plus increases in maximal strength can occur with little or no increase in muscle hypertrophy. In order to develop maximal strength, relatively heavy loads must be used - greater than 85% one repetition maximum (1RM). Weight training programs designed for maximal strength development should follow a suitable period of basic strength training. While weight training programs for maximal srength are not as sport-specific as later phases of training, they should still consist of exercises that work the prime movers in the sport or event. Notice how even though the target load is +85% 1RM this is only achieved in 3 out of the 6 weeks.
Unlike the vast majority of hyped-up information you'll find on the Net, my program is based on proven, fully-referenced scientific research. I was impressed by both the quality and overall philosophy that went into Candito’s Linear Program. Guys, if you use this program, and you see good results, please consider making a donation to Jonnie.
In his own words, more or less, all he had to do to create this program was sit down and formalize his own training so that others could use the template. In other words, this program has a solid pedigree as a legit powerlifting option for the natural trainee. This phase of the program is fairly low in overall volume, but the intensity is quite high. If you wanted to do a meet on this program, you’d simply time it so that Week 6 landed on meet week. The first period emphasizes “muscular conditioning” whereas the last three weeks are called things such as “Max Linear OT Phase” and “Heavy Weight Acclimation”. In the beginning you focus on hypertrophy and conditioning with a healthy side of strength, but by the end you’re focusing on strength with a healthy side of hypertrophy and conditioning. Mirroring the pendulum periodization emphasis, the program starts off with higher volumes in weeks one and two and slowly tapers down until you’re really grinding the heavy weights in Weeks 5 and 6. Unlike so many other American programs, he doesn’t inundate the lifter with mass amounts of distracting, mostly unproductive bodybuilding style assistance.
One of the criticisms I frequently receive is that my programming doesn’t include ENOUGH assistance. You have intelligent variation in intensity and volume from workout to workout and week to week. Now, this comes down to personal preference and experience, but I think the program could stand to lower the average intensity and increase the overall workload just a bit.
Consider that an early intermediate program like the Texas Method has you doing 40 reps per week. While Candito makes extensive use of rep ranges, which are a way to autoregulate intensity of sorts, the program does not include much in the way of volume autoregulation.
We all need different amounts of volume when different life conditions arrive and mess with our training.
This is one of the best programs I’ve seen out there for the intermediate drug-free, raw lifter. If you’ve exhausted your linear gains, and even programs like the Texas Method and Madcow’s don’t really work consistently for you anymore, this is a truly solid option for you. If you use this program, and you experience good results, please consider donating to show your support to Jonnie.


The book contains over 100 pages of content, discusses each scientific principle of programming in-depth, provides six different full programs for novice and intermediate lifters, contains a spreadsheet that calculates the workouts for you, and, best of all, the book is available for as low as… $0.00! As such, I was pretty stoked to take a deeper look into Jonnie’s Six Week Periodization Plan.
Having put out my own program for free as well, I know the enormous amount of time, thought, and emotional energy that goes into such a release. In other words, this isn’t some typical, theory-spouting guru who has never even had someone try the program he is espousing, this is the actual program Jonnie has used to become one of the strongest drug-tested, USAPL junior lifters in the country; this is the actual program Jonnie used to qualify for IPF World’s. However, unlike so many other typical American powerlifting programs which confuse hypertrophy phases with “bodybuilding phases”, Candito still has you doing your “muscular conditioning” with weights near 80%. As you can see, Week 5 is an extremely high intensity, extremely low volume week where you essentially get to see where you’re at.
Being a program designed for a powerlifter by a powerlifter, you can easily peak for a contest using Candito’s Six Week Strength Program.
In other words, you spend the first two weeks focused primarily on hypertrophy, improving work capacity, and building a base while in the last three weeks you focus on converting those hypertrophic gains and improvements in work capacity into actual strength PRs. During the muscular conditioning weeks, you’re still doing tons of work at 80% which will also improve strength. Typically, early intermediate trainees only need variation from workout to workout within a given training week. I obviously disagree, but the way that Jonnie has de-emphasized assistance, yet still provided an option for those of you who need to exercise your inner-bodybuilding fantasies, has given me ideas on how to improve my own programming to appeal to broader demographics.
The “block” programming structure allows intermediates to recover from the harsh workload in the beginning of the cycle. While you’re certainly doing an adequate amount of work in the first two weeks, the volume tapers pretty hard towards the end primarily because of the work above 90%. You’ve got a fantastic, intelligent mix of periodization and programming that will allow an intermediate lifter to run this method for a long period of time. During the heavy weight acclimation weeks, you’re doing plenty of sets above six reps which, again, is still going to help build hypertrophy. For most natural powerlifters, pendulum periodization plus block programming is the best combination there is in my opinion.
I’m always a big fan of programmatic methods that are capable of producing results in the long run. While I don’t think I’m ever going to rate any program as perfect, even my own programs, this is, in my opinion, one of the better programs we’ve looked at thus far for the natural trainee. So, again, I implore you to give back to Jonnie if you find yourself making all kinds of gains on his program.
In this phase, you’ll lift five times per week with three upperbody workouts and two lowerbody workouts. Candito’s 6 Week Strength Program, despite the name, is one such program that offers the opportunity for long term results. In Weeks 4 and 5, you go full blown into the “intensification” phase as you’re handling multiple reps above 90% throughout both weeks.



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