Daily Scholar Meathead Training Subscription
$25.00
- Year-round strength, power, and hypertrophy training for veteran meatheads and gym rats
- Includes two monthly training mesocycles – current and previous month
- $25/Month, Cancel Anytime
Description
The Scholar Meathead Daily Stream is for weight room vets hungry for intelligent programming and constant challenge. The programming delivers a dynamic, ever-evolving approach to strength, power, and hypertrophy training methodology designed to push you physically and engage you mentally.
This programming will honor and deploy the classic strength training exercises and methods, but also introduce lifters to new strength and power programming methods and combinations that will challenge your body and mind. Each 4-5 week cycle brings a new programming method and strength and power training focus, with an occasional dip into upper body hypertrophy.
What to Expect:
A Feast of Strength Training Approaches and Methods:
- Classic Max Effort: 1RM, 3RM, 6RM
- Bodyweight Strength Progressions
- Single Limb Strength
- Dumbbell/Kettlebell Strength
- Brute Strength – sandbags, etc.
- Working Strength
- Super Squat
- Velocity-Based Strength
- These and other strength methodoloies and combinations of the above.
Explosive Power Development:
- Contrast Training
- Cluster Sets
- Plyometrics
- Short Sprints
- Olympic Weightlifting
- Loaded Jumping
- Other proven power-focused exercises and methods
Strategic Hypertrophy: Any self-respecting Meathead yearns to occassionally pump up chest, shoulders, triceps and biceps. Upper body hypertrophy programming won’t be trained every cycle, but will be visited from time to time because it’s hard, and fun.
Efficient Work Capacity: Short, intense, work capacity training events to boost conditioning without compromising strength or hypertrophy.
Structured Cycles: 4-5 week cycles, 4-6 training sessions per week. Training sessions range from 45-90 minutes.
Who is this for?
- Experienced lifters seeking a challenge and variety, and or/a break from multi-modal programming to focus on weightroom work
- Those who appreciate the science behind strength and power training.
- Individuals bored with cookie-cutter programs.
- Athletes who want to maximize strength, power, and hypertrophy.
Required Equipment
Required Equipment
A fully equipped gym, or a standard gym that also has the following equipment will work:
- Barbell (with enough weight to find 1RM)
- Dumbells or kettlebells (A range of weights)
- 25# dumbbells
- Space to run (25m minimum)
- Sandbag (40/60# females, 60/80# males. Few gyms have these, so likely you'll need to make your own.)
- Pull-up bar
- 16" box or bench (for step-ups)
See our recommendation for a garage gym here. Questions? Email coach@mtntactical.com
Sample Training
Session 1
OBJ: Strength Assessment, Upper Body Hypertrophy
Warm Up:
4 Rounds:
- 5x Power Clean + Push Press - Start light and increase load as you warm up
- 10x Goblet Squat - 12kg/25#
- 10x Push Ups
- Instep Stretch
- Lat + Pec Stretch
Training:
1RM Power Clean + Push Press
- Work up to 1RM Power Clean + Push Press
Add 5-30# to your finishing warm up load and do 3 reps. Then add 5-30# and do 2 reps. Then add 5-30# and do 1x rep (single). Keep adding weight and doing singles until you reach your 1RM. Aim to get there by your 4th single. The push press is the crux of this exercise. Be safe. If the bar “sticks” on the way overhead, drop the barbell and lower weight.
RECORD 1RM
3 Rounds - Back Squat Warm Up:
- 5x Back Squat - Start light and increase load each round
- 3rd World Squat Stretch
1RM Back Squat
- Work Up to 1RM Back Squat
Add 5-30# to your finishing warm up load and do 3 reps. Then add 5-30# and do 2 reps. Then add 5-30# and do 1x rep (single). Keep adding weight and doing singles until you reach your 1RM. Aim to get there by your 4th single.
RECORD 1RM
5 Rounds - Hypertrophy Superset:
- 10x Kneeling Curl To Press - Increase load rapidly each round until 10x is hard, but doable
- 8x Chin Up - Break the sets if necessary, but get in all 8x reps
- Foam Roll Low Back
2 Rounds:
- Toe Touch Complex
- Frog Stretch
Session 2
OBJ: Strength Assessment, Upper Body Hypertrophy
Warm Up:
4 Rounds:
- 3x Craig Special - Start light and increase load as you warm up
- 6x Dumbbell/Kettlebell Hinge Lift - Start light and increase load as you warm up
- 10x Push Ups
- Instep Stretch
- Lat + Pec Stretch
Training:
1RM Craig Special
- Work up to 1RM Craig Special
Add 5-30# to your finishing warm up load and do 2 reps. Then add 5-30# and do 1x rep (single). Keep adding weight and doing singles until you reach your 1RM. Aim to get there by your 4th single.
RECORD 1RM
3 Rounds - Hinge Lift Warm Up:
- 5x Hinge Lift - Start light and increase load each round
- Hip Flexor Stretch
1RM Hinge Lift
- Work up to 1RM Hinge Lift
Add 5-30# to your finishing warm up load and do 3 reps. Then add 5-30# and do 2 reps. Then add 5-30# and do 1x rep (single). Keep adding weight and doing singles until you reach your 1RM. Aim to get there by your 4th single.
RECORD 1RM
5 Rounds - Hypertrophy Superset:
- 10x Bench Press
- 5x Renegade Man Maker - Increase load rapidly each round until 5x is hard, but doable
- 5x Shoulder Dislocates
2 Rounds:
- Hug + Hip Mobility Drill
- Foam Roll Low Back
Session 3
OBJ: Work Capacity, Chassis Integrity
Warm Up:
3 Rounds:
- 5x In-place Lunge
- 4x Prone To 40ft Sprint
- 10x EOs
- Instep Stretch
- 5x Shoulder Dislocates
Training:
20 Rounds:
- 1x Suicide Sprint Every 30 Seconds
Faster you finish, the more rest you get before the next round begins.
4 Round Grind:
- 5x Standing Russian Twist - Start at 25# and increase load each round until 5x is hard, but doable
- 5x Pull-Up Bar Heel Tap
- 60-second Farmers Carry - Start at 55# dumbbells and increase load each round until 60 seconds is hard, but doable
“Grind” = work steadily not frantically for the prescribed time or rounds. Pace yourself, but don’t stop to rest.
1 Round:
- Foam Roll Complex
Session 4
OBJ: Lower Body, Total Body Strength, Upper Body Hypertrophy
Warm Up:
4 Rounds:
- 5x Power Clean + Push Press - Start light and increase load as you warm up
- 10x Goblet Squat - 12kg/25#
- 10x Push Ups
- Instep Stretch
- Lat + Pec Stretch
Training:
5 Rounds, Every 90 seconds:
- 2x Power Clean + Push Press - @ 85% 1RM
On “go” complete two pc + pp. Faster you finish your two reps, the more rest you get before the next round begins.
Back Squat Warm Up:
- 8x Back Squat - @ 50% 1RM, Then …
- 6x Back Squat - @ 60% 1RM, Then …
- 4x Back Squat - @ 75% 1RM, Then …
5 Rounds, Every 90 seconds:
- 2x Back Squat - @ 85% 1RM
On “go” complete two back squat. Faster you finish your two reps, the more rest you get before the next round begins.
5 Rounds - Hypertrophy Superset:
- 10x Kneeling Curl To Press - Increase load rapidly each round until 10x is hard, but doable
- 8x Chin Up - Break the sets if necessary, but get in all 8x reps
- Foam Roll Low Back
2 Rounds:
- Instep +
- 5x Shoulder Dislocates
Session 5
OBJ: Lower Body, Total Body Strength, Upper Body Hypertrophy
Warm Up:
4 Rounds:
- 3x Craig Special - Start light and increase load as you warm up
- 6x Dumbbell/Kettlebell Hinge Lift - Start light and increase load as you warm up
- 10x Push Ups
- Instep Stretch
- Lat + Pec Stretch
Training:
5 Rounds, Every 90 seconds:
- 2x Craig Special - @ 85% 1RM
On “go” complete two pc + pp. Faster you finish your two reps, the more rest you get before the next round begins.
Hinge Lift Warm Up:
- 8x Hinge Lift - @ 50% 1RM, Then …
- 6x Hinge Lift - @ 60% 1RM, Then …
- 4x Hinge Lift - @ 75% 1RM, Then ….
5 Rounds, Every 90 seconds:
- 2x Hinge Lift - @ 85% 1RM
5 Rounds - Hypertrophy Superset:
- 10x Bench Press
- 5x Renegade Man Maker - Increase load rapidly each round until 5x is hard, but doable
- 5x Shoulder Dislocates
2 Rounds:
- 3x Floor Slide
- 3x Pigeon Stretch
Our Stuff Works. Guaranteed.
Athlete's Subscription Package
Need all access programming? The Athlete Subscription gives you 450+ Plans and 4 Daily Programming Streams.