If you are new to the Salvation site and/or new to training and do not know where to begin this would be a good start. By the time you finish the program you will have numbers for the various tests which you may use in determining percentages and weights for future programs.
If you are experienced this program would also be a good "testing" month as it minimizes volume and focuses on test performance while allowing enough work to maintain in the various areas of the fitness continuum.
The program contains three hard days, two recovery days, and two rest days (one is an optional endurance day). Due to the amount of testing this month it is essential that you use the recovery days to actually recovery. It would also be valuable to maximize use of the recovery practices (Foam roller, ice bath, recovery walk).
By the end of the program you will have numbers for the following tests and standards:
Front Squat 1RM
Bench Press 1RM
Power Clean 1RM
2000m Row For Time
5000m Row For Time
1.5m Run For Time
5km Run For Time
You will refer to these numbers to calculate percentages for loads used in more specific or higher intensity training plans found elsewhere on the site.
Program written by Rob "Maximus" MacDonald, GM & Training Director of Gym Jones and Mark Twight, Founder of Gym Jones
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