Big 24 Strength Training Program V4

$39.00

• 7-Week, 5 days/week, barbell-based strength-focused training plan
• Built around the Back Squat, Walking Lunge, Hang Squat Clean
Push Press, Bench Press & weighted Pull Up; progresses as you work through it
• One of our most intense – and successful – strength training plans
• This training plan is one of the 200+ Plans included with an Athlete’s Subscription.

Description

Big 24 Strength is a 7-week training program designed to add significant strength without significant weight gain. It is our most intense and successful program for building strength.

Big 24 has been improved and updated multiple times.

This is Version 4 of the program, updated November 2016.

PROGRAM DESCRIPTION

Big 24 is a progressive, intense, 7-week, gym-based training program. You will train 5 days/week for a total of 35 training sessions.

The program is built around these exercises:

  • Back Squat – One of the key lifts to build strength. High bar or low bar doesn’t matter, pick one and be consistent.
  • Kettlebell/Dumbbell Walking Lunge – Unilateral total leg smoker. Keep your midsection tight to prevent tipping toward one side.
  • Hang Squat Clean – Simple Olympic movement.
  • Push Press – Builds power transfer between the lower and upper body and overloads the shoulders to build strength.
  • Bench Press – Builds upper body pressing strength.
  • Weighted Pull Ups – Builds upper body pulling strength.

The power of Big 24 comes through these exercises and a simple but aggressive progression. The name “Big 24” is derived from the number of total reps (24 reps) you will perform for most of these exercises during the training sessions, except for Hang Squat Clean and Push Press, which is 18 total reps.

During the Lower/Total Body Big 24 training sessions, you will do 8 sets of 3 reps (24 reps total) of Back Squat and Kettlebell/Dumbbell Walking Lunge, and 9 sets of 2 reps of the Hang Squat Clean.

During the Upper Body Big 24 training sessions, you will do 8 sets of 3 reps (24 reps total) of and Bench Press and 9 sets of 2 reps of the Push Press (18 reps total). You’ll also complete 8 sets of weighted pull ups.

As you work through the program, be sure not to push the loading progression. Be patient, not greedy, and complete the training sessions as prescribed. By the end of the second week, you’ll find working through the Total Body Big 24 is like going to battle with the barbell. It is very intense.

Also, don’t skip ahead. Complete the training sessions in order.

Finally, the training plan also includes a short, 1x/week work capacity/core training session build around 10 minutes of shuttle sprints and 10 mintues of Chassis Integrity work.

WEEKLY SCHEDULE

  • Monday – Back Squat, Walking Lunge, Hang Squat Clean
  • Tuesday – Bench Press, Weighted Pull Up, Push Press
  • Wednesday – Shuttle Sprints, Chassis Integrity (short session)
  • Thursday – Back Squat, Walking Lunge, Hang Squat Clean
  • Friday – Bench Press, Weighted Pull Up, Push Press

EQUIPMENT NEEDED

This plan can be completed in any commercial gym with barbells, a rack, and dumbbells. In addition, you will need a stop watch with an interval timer for the 40-foot and 300m Shuttles (Ironman Timex is best). You’ll also need a backpack you can add plates to for weighted pull ups.

COMMON QUESTIONS

How long should the training sessions take?
40-75 minutes.

What if I can’t keep up the Monday to Friday Training Schedule?
If for any reason you cannot keep this Monday-Friday training schedule, do not skip a training session. Rather, complete all the training sessions in succession. Whatever the schedule, always take two days a week, ideally together, as total rest.

What if I’m not an expert with the Olympic Lifts?
You need some familiarity with the Hang Squat Clean to work through this program, but you don’t need to be an expert or accomplished Olympic weight lifter. You’ll be fine.

What about my diet?
Eating well does not take rocket science. It takes discipline. Here are our recommended diet guidelines:

6 days/week – eat as much meat, vegetables, fruit, seeds and nuts as you want – no restriction. Drink only water, coffee or tea. Do not eat bread, pasta, or grain of any kind, no potatoes, corn or other starchy vegetables. No sugar, candy, soda or alcohol.

1 day/week – cheat like a mother. Eat/drink anything you want.

What about supplements?
We don’t take them. If you, we’d recommend only drinking a 20-30 gram whey protein shake 15 minutes before and/or 15 minutes after training.

Where do I find unfamiliar exercises?
See our Exercise Library HERE. The Run Calculator is listed as an exercise.

What about nutrition?
See our Nutritional Guidelines HERE.

Can I see sample training?
Click the “Sample Training” tab to see the entire first week of programming. 
You are encouraged to do it before purchasing.

What if I can’t do the whole session?
If you don’t have enough time to complete the whole session, you can split the session into two.

How do I access the plan? Pdf? Online?
Plan access is online, via username and password.

Can I print out sessions to take to the gym?
Yes – you can print a week of programming at a time.

What if I have more questions?
Email coach@mtntactical.com

Required Equipment

EQUIPMENT NEEDED

This plan can be completed in any commercial gym with barbells, a rack, and dumbbells. In addition, you will need a stop watch with an interval timer for the 40-foot and 300m Shuttles (Ironman Timex is best). You'll also need a backpack you can add plates to for weighted pull ups.

Sample Training

MONDAY
SESSION 1
Obj: Lower, Total Strength Assessment


Warm-up:

  • 4 Rounds

  • 8x Back Squat @ 65/95#

  • 8x Push ups

  • 8x Situps

  • Instep Stretch


Training:

(1)  8 Rounds

  • 3x Back Squat - increase load each round until 3x is hard, but doable.

  • 3rd World Stretch


RECORD FINAL LOAD

(2)  8 Rounds

  • 3x Kettlebell/ Dumbbell Walking Lunge - increase load each round until 3x is hard but doable.

  • Hip Flexor Stretch


RECORD FINAL LOAD

(3)  9 Rounds

  • 2x Hang Squat Clean - increase load each round until 2x is hard, but doable.

  • Pigeon Stretch


RECORD FINAL LOAD

******************************

TUESDAY
SESSION 2
Obj: Upper Strength Assessment


Warm-up:

3 Rounds

  • 8x Bench Press @ 45/95#

  • 3/5x Pull Ups

  • 8x Dumbbell Push Press @ 15/25#

  • 5x Shoulder Dislocate


Training:

(2)  8 Rounds

  • 3x Bench Press - Increase load each round until 3x is hard, but doable

  • Lat + Pec Stretch


RECORD FINAL LOAD

(2) Max Rep Pull Ups

  • Men - Wear a 15# Pack

  • Women - Unloaded


RECORD MAX REPS


(1) 9 Rounds

  • 2x Push Press - increase load each round until 2x is hard, but doable.

  • Foam Roll Low Back


RECORD FINAL LOAD

******************************

WEDNESDAY
SESSION 3
Obj: Chassis Integrity, Work Capacity


Warm-up:

3 Rounds

  • 5x Walking Lunge

  • 5x Hand Release Push Ups

  • 3/5x Chin Ups

  • 4x 40-Foot Shuttles

  • Instep Stretch


Training:

(1) 10 Rounds

  • 30 Second 40-Foot Shuttle

  • 30 Second Rest


(2) 10 Minute Grind

  • 5x Kneeling Plate Half-moon @ 25/35#

  • 5x Standing Russian Twist @ 15##

  • 15/15 Standing Founder


(3) Foam Roll Quads/Low Back

******************************

THURSDAY
SESSION 4
Obj: Lower, Total Strength


Warm-up:

4 Rounds

  • 8x Back Squat @ 65/95#

  • 8x Push ups

  • 8x Situps

  • Instep Stretch


Training:

(1)  8 Rounds

  • 3x Back Squat - See below for loading.

  • 3rd World Stretch


(2)  8 Rounds

  • 3x Kettlebell/ Dumbbell Walking Lunge - See below for loading.

  • Hip Flexor Stretch


Loading for Parts (1) and (2): Drop 10# from SESSION 1’s finishing load and use this load for rounds 4-8. (see below & comments)

               Round  Reps  Load

  • 1           3x      65% of Finish Load

  • 2           3x      75% of Finish Load

  • 3           3x      85% of Finish Load

  • 4-8        3x      Finish Load - 10#


(3)  9 Rounds

  • 2x Hang Squat Clean - See Below for Loading

  • Pigeon Stretch


Loading for part (3): Drop 10# from SESSION 1’s finishing load and use this load for rounds 4-9. (see below)

               Round  Reps  Load

  • 1           2x      50% of Finish Load

  • 2           2x      60% of Finish Load

  • 3           2x      75% of Finish Load

  • 4-9        2x      Finish Load - 10#


Comments: Example for Part (1) - assume your Back Squat finishing load from SESSION 1 was 225. Here’s would be your loading for Part (1) today:

                Round  Reps  Load

  • 1           3x      145# (65% of 225#)

  • 2           3x      170# (75% of 225#)

  • 3           3x      190# (85% of 225#)

  • 4-8        3x      215# (225 - 10)

  • Use the same methodology for Parts (2) & (3).


******************************

FRIDAY
SESSION 5
Obj: Upper Strength


Warm-up:

3 Rounds

  • 8x Bench Press @ 45/95#

  • 3/5x Pull Ups

  • 8x Dumbbell Push Press @ 15/25#

  • 5x Shoulder Dislocate


Training:
(1)  8 Rounds


  • 3x Bench Press - See below for loading.

  • Lat + Pec Stretch


Loading for Part (1): Drop 10# from SESSION 2’s finishing load and use this load for rounds 4-8. (see below & comments)

               Round  Reps  Load

  • 1           3x      65% of Finish Load

  • 2           3x      75% of Finish Load

  • 3           3x      85% of Finish Load

  • 4-8        3x      Finish Load - 10#


(2)  8 Rounds

  • 30% Max Rep Pull Ups from SESSION 2. Men - wear a 15# pack. Women - Unloaded

  • Hip Flexor Stretch


(3)  9 Rounds

  • 2x Push Press - See Below for Loading

  • Foam Roll Low Back


Loading for part (3): Drop 10# from SESSION 2’s finishing load and use this load for rounds 4-9. (see below)

               Round  Reps  Load

  • 1           2x      50% of Finish Load

  • 2           2x      60% of Finish Load

  • 3           2x      75% of Finish Load

  • 4-9        2x      Finish Load - 10#


Comments:
Example for Part (1) - assume your Bench Press finishing load from SESSION 2 was 200#. Here’s would be your loading for Part (1) today:


                Round  Reps  Load

  • 1           3x      130# (65% of 200#)

  • 2           3x      150# (75% of 225#)

  • 3           3x      170# (85% of 225#)

  • 4-8        3x      190# (200 - 10)

  • Use the same methodology for Part (3).

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- Rob Shaul, Founder

 


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By Rob Shaul

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Questions?
Email: rob@mtntactical.com

COMMON QUESTIONS:

Do you have any reviews or testimonials from athletes who have used your Athlete’s Subscription
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Is it true you guarantee your stuff works?
Yes. If you purchase an Athletes’ Subscription, follow the training sessions as prescribed, and are not satisfied with the quality of the programming, notify us within 30 days of purchase, and we’ll refund your money, no questions asked.

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What Equipment is Required?
Click the “Required Equipment” tab to find out what equipment is required for the specific plan you are interested in.

Where do I find unfamiliar exercises?
See our Exercise Library HERE. The Run and Ruck Calculators are listed as exercises.

What about nutrition?
See our Nutritional Guidelines HERE.

Can I see sample training?
Click the “Sample Training” tab to see the entire first week of programming.
You are encouraged to do it before purchasing.

What if I have more questions?
Email rob@mtntactical.com

Testimonials



This programming is the best and most encompassing I have ever done. My numbers have skyrocketed across the board. I was most impressed by my large strength gains in Big24 particularly on my pull-ups. I ended the program being able to do as many with a 25lb plate as I could do strict/raw before. Humility was great too but very challenging. Definitely helped get rid of unnecessary weight and drastically increased my work capacity. Thank you for the great programming, timely answers to my questions, easy to use website and I will definitely continue to use your site and programming in the future. Thank you.


WEEK 1
SQUAT 345 x 3



Lunges 85 x3
HSC 225 x 2
Bench 275 x 3
15lb pull ups x 15
Push press 185x2

WEEK 7 FINAL
SQUAT 455 x 3
LUNGES 125 x 3
HSC 265 x 2
BENCH 310 x 3
25lb PU x 20
220 x 2 Push Press




*****************************





I just finished the Big 24 today.  I must say that it was the most intense strength training I've ever done.  Around week 4 it was becoming a little boring and redundant but I stuck with it lol.  There was a definite difference in how my body responded during the first half vs. the last half.  I found that I had to adjust the weight in order to make the reps for some of the lifts, specifically squats and bench.  After the second assessment I had to adjust weight on bench and push press.  My lower body seemed to adapt much better to the regimen than my upper.  As such I made the biggest gains in my lower body, 35 pound increase with squats, 45 pound with lunges, and 30 pounds with hang squat cleans.  My upper body showed smaller increases but I did get stronger.  I gained 15 pounds in bench, 20 pounds with push press, and I don't really know how to measure it but I got 12 pull ups with 15 pounds on the first assessment and 15 pull ups with 25 pounds today.  Speaking of pull ups, 30-40% was way too easy for me and so I went up in reps, as much as 65% of my max during the workouts.  I'm 42 years old, 5'7", around 170 and I need to lose a few pounds around my middle, however, I'm pleased with my results.  My partner is 29, 6'00", around 180, and not an ounce of fat on him.  Interestingly enough, although he's stronger than me his average gains were the same as mine, around 30 pounds, give or take.  The shuttle runs and core work were fine and broke up the week.  I'm definitely interested in more of that kind of work.


My results are as follows:


squat: 295 lbs increase to 330 lbs
lunges: 85 lb dumbbell to 100 lb dumbbell with 15 pound sandbag across shoulders (100 is the heaviest dumbbells we have)
hang squat cleans: 175 lbs to 205 lbs
bench: 235 lbs to 250 lbs
pull ups: see above
push press: 180 lbs to 200 lbs


By the way the hang squat clean and push press are hellacious lifts that I've only rarely done but I'm very interested in them now.  After resting for the remainder of this week I want to do the relative strength assessment and see where I'm at and later try Operator Ugly.  My partner and I are Deputy U.S. Marshals and practical, functional training is very important to us.  I'd like to come by your gym one of these days but in the mean time I think I will be working on the "Spirits" package.  I'd hate to lose the strength gains I've made but I know my anaerobic capacity and endurance needs beefing up.  You had recommended that package to accomplish this and after my success with the Big 24 I am much more open to structured programming.  Thanks and take care.





*****************************



I've seen awesome improvement under big 24. Below are the improvements I have seen, I can't speak more highly about this program.


Hang squat clean

Original: 160# New: 225#

Back squat

Original: 250# New: 295#

Bench press:

Original: 215# New: 285#


I will recommend this to all of my friends, thanks for the great workouts.


*****************************

 

I just finished your Big 24. I haven't trained since last Christmas! So needless to say, it was an awful 4 weeks. I started completely out of shape! I warmed up on the lower body days with the barbell complex, the 36 reps, and replaced walking lunges with Hinge Lifts (I pulled my groin in the past doing lunges), and did Hang Cleans second before Hinge Lifts, and did them on the minute, so a total of 9 minutes.
I started with my 3 RM as follows: BP 205, Squat 205, DL 295, Hang cleans 165, push press 165 (that was very hard, not very doable). I dropped 20 at 1st week, and went up 10 each week (because I messed up the math!).


Here's my 1 RM test yesterday: Squats 315, BP 265 (always been my weakest, and currently the least improvement), Hinge Lifts 405 ( highest ever in my life), pull up was BW+35 @ 7 reps. I also leaned up greatly using your recommended diet. I'm trying to lose weight, but it was hard while I added so much muscles, still lost about 6 Lb. I'm sitting at 190Lb, 5'7.5". Thank you so much for the Big24. I put in the effort, you put in the brains and experience, and I say it was a success. Looking forward to a long and fruitfull struggle with your operator sessions.

- F



*****************************

 

From this passing strength cycle I got 285# HSC at a body weight of 185# for the 10-09-13 session. I exceeded my PR Squat Clean of 275#. I can honestly feel comfortable saying from the ground I can get 295#-305#. This Big 24 was a no shitter. Love it. Thanks.  -- S

 

*****************************

I recently finished up the Big 24 Strength Plan and it was dead on. I made substatial gains in all the lifts involved, and the weighted calistenics always challenged me. I doubled up the Big 24 with the Core Strength 1 plan and the two really seemed to work well with each other. I have done the Core Strength plan twice now and have always enjoyed it. Each time I complete it, I can definitely feel the strength carry over to everything else that I do.

I am currently heading into the second week of the 369 plan, and I’m finding it to be a real smoker. Its reminded me how much my work capacity has taken a hit in the last few months. Its turning out to be exactly what I need. I would also like to state, that the transition from Big 24 into 369 has been very smooth. The two programs are terrific complements to each other.

Thanks for all the programming and always answering my questions,

- M
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