Lots of geek strengthtraining science, 10 actionable tips on how to build muscle, and one effective program thrown in for good measure. If you complete this program and wish to repeat, add 520 pounds to each set. Jan 20, 2016 in this video we discuss the candito 6 week strength training program that jonnie candito has used himself while getting ready to prepare for an ipf raw worlds meet. A detailed analysis of how we got on following jonnie canditos 6 week strength training programme. An indepth look at jonnie candito 6 week strength program. Build deadlift strength this thanksgiving 6 week workout. If you have to tone down some of your other lifts to get in the prescribed sets and reps, do it. My current squat is at 400, bench is at 255, and my deadlift is at 355. Sets and reps were flipped on week 4 for bench press. Whether it is by donating or simply liking a video, each action helps the mission of advocating strength training without gimmicks possible. Bench press 315 pounds with this training plan stack. It had its moments well it felt like it was progressing but ultimately didnt. If you are looking for an alternative to wendlers 531, strong lifts, starting strength, and candito s 6 week program, this is it. Editable excel file so you can log your lifts and progress.
Lots of geek strength training science, 10 actionable tips on how to build muscle, and one effective program thrown in for good measure. Canditos six week strength program features highly intelligent variation in volume and intensity from week to week. Maxeffort workouts focus on improving one main lift. Day 3 in each training week is for cardio and recovery. I also had some questions i would like to ask you before starting. Jonnie candito 6 week strength program ug bodybuilding. Candito 6 week strength program complete the fields in blue, and excel will automatically formulate your.
Mirroring the pendulum periodization emphasis, the program starts off with higher volumes in weeks one and two and slowly tapers down until youre really grinding the heavy weights in weeks 5 and 6. The first three weeks will be familiar to anyone who has been through a 5x5 program. It starts with heavy work, then explosive work, and finishes with repetition work. I was only taking all american krealkalyn efx and protein. First, i explain the basics of the program, how to get started, and the breakdown weekbyweek. Oct 23, 2016 a detailed analysis of how we got on following jonnie canditos 6 week strength training programme. First, i explain the basics of the program, how to get started, and the breakdown week by week. Warm up thoroughly and then choose a variant of whatever the main exercise is some. Jim wendlers 531 is all about starting with very light weights while progressing slowly and consistently. For sets 12 use 45%, for sets 34 use 35% and for sets 56 use 30%. Week 1 muscular conditioning week 2 muscular hypertrophy week 3 linear intensity over time week 4 heavy weight acclimation and explosiveness week 5 intense strength training week 6 deload week 7 for me peak. If you are competing, your week 6 one rep max attempts will occur on competition day. Apr 18, 2020 jonnie canditos 6 week strength program is fantastic to run repeatedly or to peak for powerlifting meets. Candito 6 week program 7 candito 6 week strength program.
For sets 12 use 45%, for sets 34 use 35% and for sets 5 6 use 30%. Basically anything that requires a fitness test to enter, has the answer. Obviously this program is exceedingly popular within the powerlifting strength training community and for good reason. I ran his 6 week program for like 67 cycles and bench was stagnant. Im thinking about switching over from sheiko to canditos 6 week strength program. The candito program is just that, and it is geared specifically to gaining strength. The loads, distances, times, intensity, and programming can be scaled, and the. Im able to run this repeatedly and continue to see gains of 510 lbs per every 5 weeks. Jonnie candito 6 week strength program if this is your first visit, be sure to check out the faq by clicking the link above. Candito 6 week strength program created by jon candito before i get into the program, id like to thank you for supporting candito training.
Understanding the jonnie candito 6 week training program. Just plug in your max reps and the program calculates your workouts. Start at 6065% of your 1rm for the lift, and complete between 36 sets before or after your training session each week. Apr 18, 2020 the result is a solid program for intermediate level strength athletes seeking considerable bench press volume. Designed to get you to hit a new pr by the end of the 4 weeks. Candito candito 6 week strength program, explanation. To turn this into a longer offseason program of 810 weeks, you can start peaking one of the lifts on week one, the next lift on week two, and the third lift on week three.
Ive been researching a number of strength training and powerlifting programs, and i plan to give three of the most. Date wednesday, september 9, 15 do you track your weights in kilograms or pounds. The program begins volume heavy and ends intensity heavy in order to peak set new prs, compete in a powerlifting meet, increase power level, whatever. Candito 6 week strength program complete the fields in blue, and excel will automatically formulate your workouts, each week is printabl what date do you want to start the program. Jonnie candito 6 week strength training program the candito 6 week strength program is created by jonnie candito, and built using a periodization method. By combining high intensity movements with a comprehensive strength and speed program, the result is a training program that is unparalleled in the industry. Im an 18 years old powerlifter, just won 2nd place in all juniors in israel. You will train either three, four, or five days per week depending on what week of the cycle you are currently on. Jonnie canditos 6week strength program is legit detailed.
In this post ill talk about my experience with it after my first cycle as well as my thoughts about the program as a whole. All books and manuals are fitness related and have a multiweek training program to help you prepare for any test, training program, or just lose weight and get fit for duty. I did a lot of my own thing for a long time and got quite strong over the years but i wanted something structured, and since i was coincidentally 6 weeks out from my first powerlifting meet when i came across this program, the timing couldnt. Bench press is trained 5x to 2x per week, depending on the week.
How beginners can get started using the candito linear program. The result is a solid program for intermediate level strength athletes seeking considerable bench press. Based on personal experience, i highly recommend the candito 6 week strength program for squats. Oct, 2017 this morning i completed week 2c of the candito 6 week strength program as follows. Just finished 4 cycles of candito s 6 week strength program. Motivation is another driving force to add to the mix. Aug 20, 2016 im thinking about switching over from sheiko to canditos 6 week strength program. I ran his 6 week program for like 6 7 cycles and bench was stagnant. View candito 6 week program sixth from comm 290 at university of british columbia. Date friday, october 16, 15 do you track your weights in kilograms or pounds. I have been training for hypertrophy for the last few months but i want to go back to strength training and eventually compete in some power lifting. This is the advanced strength training program that is very similar to jonnie candito s 6 week periodization workout, if you want to follow his workout to the letter then please click on that link. Took a week and a half off and im going to run candito candito 6 week strength program, read the linear and it was okay, now i downloaded the intermediate one and i understand shit.
Across the web you will commonly find the same metric used to determine whether a lifter is intermediate or not. The crossfit football program is designed to work for all players regardless of age or experience. It will help improve your performance in the workouts as well as protect against injury. Crossfit strength training program and workouts athletic muscle. The candito 6 week strength program is a 6 week training program built using periodization. This work will be backed with a quality assortment of assistance exercises designed to help you build a muscle and strength base from. Pdf a 6week base strength training program for sprint. A 6week squat, bench, or deadlift program t nation. I am male in my thirties, im 63 196lbs, have a full time job, am married and. Throughout the routine you will work with percentages based off of your max, and strive to hit rep prs each workout. Cube method the cube method focuses on three main training methods. Week 2c of the candito 6 week strength program slavin. When speaking in ref to the dl variation is it ok to use both the deficit dl and rdl during the 6 week cycle one on the first lower day and.
Bench press 205 lb squat 315 lb deadlif 430 lb choose your. After all, the focus of this cycle is to improve your deadlift. The free 45 day beginner program stew smith fitness. His program doesnt have enough bench volume in my opinion so you need to add more volume. Jonnie candito is not only highly respected for his strength training work but is a nice guy as well so please visit his website for more information. Jonnie canditos 6 week strength program is fantastic to run repeatedly or to peak for powerlifting meets. I ran jonnie candito 6wsp, overall amazing program. This spreadsheet uses the popular candito 6 week intermediate program as a base and replaces the regular bench press work with canditos advanced bench press program.
Take 68 weeks and pick 3 barbell movements youd like to improve and progressively adding small 2. Test your 1rm for the deadlift or squat the following saturday or sunday on week 6. During each six week cycle you will be ramping intensity weight relative to your one rep max on your big lifts. This extremely popular strength training program is based off of the rep schemes 5, 3, 1, as the name suggests. This wave progression allows for a steady improvement in volume and intensity over a sixweek period, with no need to deload before you test your bench press max on the seventh week. On canditos program, the mesocycle is a full training week and the microcycles are the heavy and control days. Good afternoon as per the pdf on the 6 week strength program im rea. I fully 100% recommend this program to any beginnerintermediate lifters. This morning i completed week 2c of the candito 6 week strength program as follows. Starting strength, and canditos 6 week program, this is it. Move the weight as quickly as possible, 2a include db press. As the name of the program suggests, this is a 6 week program that can be used to peak for a meet, or for training in a general sense. In this video we discuss the candito 6 week strength training program that jonnie candito has used himself while getting ready to prepare for an ipf raw worlds meet.
Hypers 1025, 1025, 1025 squats 55, 3175, 2225, 10255 mr set, 10. Crossfit strength training program and workouts athletic. Program candito training 6 week strength standard this is my experience with the program on a week to week basis and then reflection on the program as a whole at the end. This is still complexparallel periodization, but it is spread out across a weekly period rather than in an individual, single session. So i wanted to take a minute to talk about concurrent training, i. Jul 04, 2014 program candito training 6 week strength standard this is my experience with the program on a week to week basis and then reflection on the program as a whole at the end. It looks like a solid program but im not sure if the stages of the program would be long enough for me to make optimal progress. Obviously this program is exceedingly popular within the powerliftingstrength training community and for good reason. This is a strength based program, with an absolute focus on the big three lifts squat bench deadlift. The first two weeks i was repping my 3rm for 12 on bench. Candito 6 week strength program free download as pdf file. Weights in lb what are your 1rms for the following lifts.
Just finished 4 cycles of canditos 6week strength program. Candito 6 week program sixth candito 6 week strength. I spent most of last year training for strength on jim wednlers 531 and my squatdeadlift and bench did see some nice increases, however i felt the program lacked volume. Assuming you follow a mondaythursday training plan, your last workout will be on thursday of week 5. You can add volume by hitting up some sling shot work on one bench day, hit cgbp on the other bench day. Candito 6 week strength program strength training recreation. The program is 4 weeks long and is a peaking program. Understanding 1 rep maxes for strength exercises within the candito program. Jan 14, 2015 candito 6 week strength program january 14, 2015 after my lessthanglorious attempt to nail some new prs this past weekend, i took an active rest day and recovered mentally in anticipation of starting my new program the candito 6 week strength program, which available online for free at this link. That said, i suggest you take 34 days off between your last training day and the test. Each workout will be slightly less volume than phase 3 of the beginners program, but that will allow you to focus more on the target muscles and exercises to keep your intensity at full tilt. Im 57 165 pounds and ive been lifting for over 8 years.
Candito 6 week strength program complete the fields in blue, and excel will automatically formulate your workouts. Complete the fields in blue, and excel will automatically formulate your workouts, each week is printable what date do you want to start the program. Maximal strength training for muscle mass by joe giandonato, josh bryant 102312. Program candito training 6 week strength house lifts n.