Pioneer Strength
Weightlifting, Strength & Conditioning, Powerlifting, Power Sports , Strongman, Football , Baseball , Mobility, Personal Training, Track & Field, Miscellaneous, Women's Training, Functional Fitness, Functional Training, Custom ProgrammingThe 9 Week Max Strength System is designed to promote maximum strength gains on the big lifts, the squat, press, and pull. Each session features prep/skill work, a warm up, detailed lifting session with varying rep schemes, and a cool down session.
This program utilizes the "Texas Method" and progresses in intensity each week through the use of 3 week mini cycles. The "Texas Method" is a tried and true method used widely across the strength world.
If you are looking to improve your strength in the "Big 3", this program is for you!
Features3 sessions per week
Must use App app to view and log training
Program Training
A1
Shoulder Mobility - Lax Ball
1 x 3:00
A2
Fire Hydrant
2 x 10
A3
Manual Ankle Dorsiflexion Mobilization
3 x 0:30
Prep
B
Circuit
Complete 3 RDS: 3 Way Shoulder Raise 10 Air Squat 10 Bridges 10
C
Back Squat
5 x 5 @ 70 %
D
Shoulder Press
5 x 5 @ 70 %
E
Straight Leg Deadlift
5 x 3
F1
Deep Squat Breathing
3 x 0:30
F2
Hamstring Rope Stretch
3 x 0:30
F3
Lat & Pec Stretch
3 x 0:30
A1
Counterbalance Squat
3 x 0:30
A2
Dowel Pass-Throughs
2 x 10
Prep
B
Warm-Up 2
Complete 3 RDS: Walking lunges 20m Push Ups 20 Jump Squats 5
C
Back Squat
5 x 2 @ 60 %
D
Bench Press
5 x 3 @ 80 %
E
Power Clean
3 x 3
F1
Chest Stretch
3 x 0:30
F2
Couch Stretch (Hip Flexors)
3 x 0:30
A1
Barbell Achilles Mash
1 x 3:00
A2
Shoulder Mobility - Lax Ball
1 x 3:00
Prep
B
Warm-Up 1
Complete 3 RDS: Air Squat 20 Pike Push Ups 15 Inchworms 5
C
Back Squat
3 x 1 @ 90 %
D
Shoulder Press
3 x 1 @ 90 %
E
Deadlift
3 x 1 @ 90 %
F1
Walk Quad Stretch
2 x 20
F2
Butterfly Stretch
3 x 0:30
F3
Lat & Pec Stretch
3 x 0:30
G
Clint Biggs
Clint has extensive knowledge in exercise prescription, athletic performance, and corrective exercise. Clint is a NASM Certified Personal Trainer and Corrective Exercise Specialist and has trained high school, college and semi-professional athletes.
