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 182+ Plans included with an Athlete’s Subscription.

Product Description

BIG 24 STRENGTH TRAINING PROGRAM

This 7-week training program is designed to add significant strength to athletes 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, updated November 2016.

PROGRAM DESCRIPTION

Big 24 is a progressive, intense, 6-week, gym-based training program. You will train 5 days/week for a total of 30 training sessions.

This training program can be completed in a commercial gym with basic free weight equipment, but it is much easier to complete the program using Olympic weightlifting equipment, especially rubber bumper plates.

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 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 unfamiliar exercises?
Learn them or brush up here: http://mtntactical.com/category/exercises/

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.

What if I have more questions?
Email: rob@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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By Rob Shaul

I received notes frequently from athletes hesitant to purchase a subscription or training plans asking me to sell them on why they should make the purchase.

While I understand the question, I’m not a salesman - so I can't put a hard sale on anyone for our programming.

I can tell them the process we go through to design our programming.

We begin with extensive research on the fitness demands of the event, identify the exercises and progressions which sport specifically meet those demands, chose end-of-cycle goals, and program backward to design the plan.

Then we test the cycle on ourselves and our lab rats here in Wyoming. We document, note what works and doesn’t work, re-assess, and make changes and modifications.

Then we publish the programming in the form of one of our plans or as part of our subscription daily training sessions for tactical and mountain athletes.
We don’t stop there - our daily programming is the “tip of the spear” for our programming evolution. We use these sessions to learn and make continuous improvement.

As we learn more and improve, we go back, and update the sport-specific training plans on the website. For example, we’re currently on Version 5 of our Ruck Based Selection Training Plan and Version 3 of our Dryland Ski Training Plan and Version 4 of our Big Game Back Country Hunting Training Plan.

We understand our programing isn’t cheap, but we believe it’s a great value. The $79 for the Ruck Based Selection Training Plan, and $39 for the Dryland Ski Training Plan reflect the, research, work, innovative theory, iteration, testing and feedback we've put in and received to make these plans effective.

All that matters for us is outside performance, and we feel strongly that Our Stuff Works in the real world.

Here’s our guarantee:

1) Individual Training Plan Purchase:
If you purchase an individual training plan, follow it as prescribed before your season/event/pft/selection, and if you don’t feel you were physically ready for your season/event/pft/selection, and/or didn’t see dramatic improvements in your early season performance, we’ll refund your money, no questions asked.

2) Athlete’s Subscription
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.

Questions?
Email: rob@mtntactical.com

Testimonials



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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