FAQ’s

What does “Joint Mobility/Dynamic” in the warmup section stand for:

A proper warm-up is critical for optimum performance, and it becomes more important as we age. It is an absolutely essential part of our daily routine to improve performance and reduce the chance of injury. A proper warmup should meet the following criteria.

Increase body temperature and heart rate
Provide some stretching
Stimulate the entire body and major biomechanical functions
Provide practice for basic movements
Prepare for rigors athlete training

Hit these criteria prior to your training and you’re golden.

What does 3-5, 6-8, etc mean when it appears:

This means pick (as an example) between 3 and 5 reps or sets of the posted movement, complex and/or workout load. A lot of these movements may be new to you, or you be hindered by jumps in weight. If you’re working with Bells and you only have certain sizes, it may be harder to hit more rounds or reps on some of the workload. In a lot of the complex work you’ll see sometimes lighter is better to build a bigger base.

This can also apply to odd object days and movements. Maybe you only have really heavy sandbags, or really light ones. In that case, go with reps and rounds that seem appropriate

If you’re feeling the volume of training, then go lighter for more reps and work your positioning. If you’re feeling strong and prepared for a heavy session, then get after it. This allows you to find focal points in each training day, and gives you more freedom to train by feel and to your level of fatigue day to day.

What does a single 5+ mean:

A single 5+ is a max repetition set where you must hit at least 5 reps before failure. Our 5+ method is based on John Sheaffer of Strength Villian’s work with his GreySkull LP. The 5, 5, 5+’s and singular 5+ Deadlift you see adhere to principles based off of that Linear progression. You will notice that there is a rep to weight increase key attached on these days. Read that and follow it as it’s posted week to week. There will be maxes programmed in, as well as mandatory percetage laods and delaods. These will at times disrupt your progression, but don’t worry it will always come back around as that LP and its 5+ base is a constnt you will see here and it is based off your W1RM.

What is a W1RM:

This is your working 1 Rep Max. This is 90% of your actual Max in the given lift. When a number is a percentage off of your “working 1rm” that means calculate your weights from 90% of your actual 1 rep max of the lift.

Double OverHand Deadlift in the LP:

We prefer a Double OverHand Grip when your are deadlifting. Ideally this is “Hands of Stone” which means no hook grip. Now if grip becomes the limiting factor and causes you to terminate a set before you feel you are done, then its simple. Log when this happened and then in your set the followoing week hook grip, mix grip, or mix hook trip. Just record when the switch from double overhand “Hands of stone” happened so when you reset you cans start back over with the prefered grip and test to see if you can get further the next time up the LP with that style of lifting.

When there is a two part strength posted with a 1. and 2. what does this mean:

This means complete 1. first and then 2. second after the first part.

What is AUX:

Auxiliary training is optional, and is made available regularly in this program. This is also referred to accessory work but we’ve been calling it Aux for a long time so it just stuck. It’s very beneficial when done correctly, so be sure that you’re up to it and using the correct weight and movement patterns when it is posted. For help, check out the @IronClubAthletics instagram, where video demos are posted regularly.

Other help: Again try the @IronClubAthletics instagram or email Zach for more programming info at oldcountrystrong@gmail.com