Hi I want to share a training system I’ve been running recently.
This is not bodybuilding, not pure Olympic lifting, and not classic powerlifting.
It’s a hybrid strength protocol built around maximal strength, explosiveness, and long-term resilience.
PHILOSOPHY
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Double Waves (tech wave + overload wave)
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Fast before Slow
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Antagonist Supersets
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Density & Infiltration Progression
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Guardian work (grip, neck, core, joints – P.H.A. style)
Bench press is performed with the same grip width as the military press.
Its purpose is force transfer, not chest hypertrophy.
Snatch and clean are done old-school style – no bar contact during the pull.
WEEKLY STRUCTURE
3 training days per week
Rotating ABA / BAB
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Heavy – maximal strength & overload
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Medium – volume & density
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Light – speed, skill & recovery
HEAVY DAY – STRUCTURE
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Fast Pull
Clean or Snatch – Double Wave-
Wave 1: 3 / 2 / 1 (speed & technique)
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Wave 2: 3 / 2 / 1 (overload)
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Slow Press
Military Press / Push Press or HSPU waves -
Heavy Antagonist Superset
Weighted Pull-ups + Dips or Bench-
5–4–3–2–1 ramp
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Optional AMRAP finisher @ ~50%
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Explosive Finisher
One-arm barbell or dumbbell clean / swing -
Guardian Block
Grip, neck, core, isometrics
PROGRESSION RULES (SUMMARY)
Heavy Main Lifts
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Only attack PRs in one wave at a time
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Perfect rep, explosive, RPE ≤ 8 → add 1–2.5 kg next session
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Grind or technical breakdown → repeat weight
Heavy Accessories
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Progress top single first
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Then bring up the 2-rep and 3-rep sets
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Early sets stay conservative to protect performance
Medium Days
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Density rotation: 8x3 → 6x4 → 5x5
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Add weight only after clean 5x5 with solid speed
Light Days
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Fixed load (50–60%)
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Progress via bar speed and shorter rest, not weight
TRAINING LOG – EXCERPT
Week 3 – Heavy B
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Snatch: up to 60 kg
Switched to old-school split snatch – better stability and cleaner catch -
Snatch Grip High Pull: up to 80 kg
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Weighted Chin-ups: +25 kg x 1 (chest to bar)
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Paused Bench Press: up to 95 kg x 1 (2s pause)
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One-arm Clean: up to 56 kg
All lifts stayed explosive.
Guardian work heavy but never to failure.
WHY THIS WORKS FOR ME
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CNS fatigue is managed through wave alternation
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Speed work stays fast
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Heavy days are aggressive but controlled
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Grip, neck and joints are improving instead of breaking down
This system is not minimalist, but it is time-efficient and sustainable if the rules are respected.
Happy to discuss, answer questions, or hear feedback.
Old iron still works.