Hello Jim & other members,
Let me try to make this as concise as possible. I’m looking to utilize the leader/anchor protocols using the young jim wendler template, with hard conditioning (such as weighted hill sprints) and strongman events. I train for strongman, so I want to make sure I’m getting this leader/anchor set-up right, while coinciding with my goals; not trying to re-invent the wheel here for the sake of it.
One of the reason I’d like to utilize the YJW template (I know “templates” aren’t being used anymore), is that Chad Wesley Smith advised beginning strongmen to squat, deadlift, and front squat each once per week with events as supplemental work. I also need to bring up my cleans. So, Young Jim Wendler looks like a great base to work form.
I’ve been keeping up with the forums and have seen numerous examples of leader/anchor which seem to resemble
2 cycle leader:
-mobilty, dynamic stuff
-back off on main lift
-push the supplemental
-low volume assistance
-condition as needed
1 cycle anchor:
-mobility, dynamic stuff
-push main lift
-back off of supplemental
-push assistance work
-condition as needed
So, with the criteria above, does the below set-up fall in line? I should also note that I’ve a competition on Jan 28th, and 3/5 events are object carry/drags which is why it’s so pervasive in the below scheme. Competitions afterward, the supplemental listed will be replaced by new competition events.
2 cycles Leader:
Day 1
Warm-up, dynamic stuff
Main lifts
Squat: 5s pro
Axle Close-grip Bench: 5s pro
Supplemental/hard conditioning
Weighted hills/carries
Assistance
dips: rest-pause
Chins: rest pause
Leg raises: 3 x 10-20
Day 2
Warm-up, dynamic stuff
Main Lifts
Axle clean: 5s pro
Deadlift: 5s pro
Supplemental/conditioning
Weighted hill sprints/carries
Assistance
Dumbbell incline bench: rest-pause
Curls: rest-pause
Back extensions: 3 x 10-20 or dropset
Day 3
Warm-up, dynamic stuff
Main
Front Squat: 5s pro
Neutral bar Overhead press: 5s pro
Supplemental
-Atlas stones/other events
-Axle/log jerks
Assistance
Fat dumbbell press: rest-pause
Kroc rows: 1 set
Ab wheel: 3 x 10-20
1 Cycle Anchor
Day 1
Warm-up, dynamic stuff
Main lifts
Squat: 351, (all 351 will be PRs on weeks 1 & 3, maybe SVR)
Axle Close-grip Bench: 351
Supplemental/conditioning
Easier conditioning/events, such as weight vest walking, or light events for technique work.
Assistance
dips: 50-100 reps
Chins: 50-100 reps
Leg raises: 50-100 reps
Day 2
Warm-up, dynamic stuff
Main Lifts
Axle clean: 351
Deadlift: 351
Supplemental/conditioning
Easier conditioning
Assistance
Dumbbell incline bench: 50-100 reps
Curls: 50-100 reps
Back extensions: 50-100 reps
Day 3
Warm-up, dynamic stuff
Main
Front Squat: 351 (maybe use svr here, since I’ve seen 1rm as an event)
Neutral bar Overhead press: 351
Supplemental
Light events/technique work
Assistance
Fat dumbbell press: 50-100 reps
Dumbbell rows: 50-100 reps
Ab wheel: 50-100 reps
Thanks y’all