I’m 46 and returning to lifting. Working mobility and functional strength in preparation for learning the oly lifts. Stoked and so motivated by your content, friend! Thanks for sharing your passion and changing lives for the better, Zach. Respect!
I don't normally suggest any subscription services, but 1 dollar is literally so minimal for the amount of effort and information he freely gives out otherwise. If any of this made sense and seemed real good, do it.
Heck yes. Just sub’ed to you on Patreon. I’m thrilled to start this on Monday. I’ve been doing a powerlifting-focused 4-day split for 12mos. Only just started learning/practicing front squats 2 wks ago. Never hang cleaned or snatched in my life, but looking forward to new things in my Garage Majal. Gig’em.
I never comment on TH-cam videos. dude I watch All of your videos I absolutely love what you are doing here. Going to subscribe to your patreon and follow this protocol to segue what ive been doing recently into focusing solely on oly lifting. You give such a comprehensive breakdown and really deserve honestly more than what youre asking for. Cannot stress how similarly I think about strength and movement science its awesome what you are doing keep it up man, I'll keep you posted on my progress
We program and theorize almost EXACTLY the same way. In curious your history. I have an exercise science degree...powerlifted with college baseball 05-09. Classic weightlifting from 2010-present. Also coach weightlifters and baseball players. Love to meet one day..ill try to make your seminar in Highwood Illinois next saturday
Spectacular, as always Coach,,, and it's true , no one can develop smth right for everybody. Please can you think for the future, maybe smth especially for absolute beginner women, who really have a hard time in the upper body, especially with pull ups. I feel there is a big need for that, since most are no where close to some autonomy in resistance training
Oh damn. I remember Paul Chek talking about contrast training or contrast loads. But his was heavy deads / cleans with dumbbells / then medicine ball throws.
Looks amazing. Will definitely give this a try. Stopped with Crossfit because of economic reasons about a year ago, and now my backproblems has come back. So got a membership at a cheep weightlifting gym but lack programming.
I’m happy with my current programming so probably not using this right away, but still finding it really valuable and will definitely be incorporating some of it when I move from 3 days a week to 4.
Yep, when I see guys in the gym trying to put as much weight on the bar because they wanna lift x amount of weight I cringe. I try to lift below my max but just enough to where I know I'm getting the strength benefits along with the speed and power benefits. Then when it's maxing day people don't understand how you all of a sudden lift big weights😂. I know it's hard to leave your ego at the door but at least try to convince yourself it's not necessary to lift balls to the walls everyday. Slow and steady wins the race💪
I are a athlete for sure and I am absolutely astounded that you don't have big muscles but you can lift insane heavy weights. That is mind blowing. I'm not putting you down for not looking like a body builder just the opposite.
As a generally athletic guy trying to get more generally athletic, this is a great program. Like crossfit without the crossfit crap. Who the heck benefits from flopping pullups or handstand walking?
Even though I don't do the full Olympic lifts anymore doing the power variations are still a lot of fun. Like you said they are a lot more attainable for the average gym goer. I find that power cleans are a great way to help with warming up the first part of the pull with the deadlift due to needing to have equal foot press and using leg drive to pull the bar off the floor.
Great vid as always, but I personally like to coach dead hang on pull-ups as the ending bottom position to allow your scapulas through full ROM letting them to fully upwardly/downwardly rotate and depress/elevate. Just one way to look at it wonder what you think
I do pull-ups like this as well, though I usually do them weighted, the scapula depress is also important for learning upperbody pulling exercises in general, so working on it during pull-ups is a definite bonus. If you ever want to learn a front lever you need to have a strong scapula depress. Pulling from dead hang also means you train the full ROM (rather than bouncing at the bottom) and completely removes momentum if you maintain passive legs or an l-sit. I also found the same pull from deadhang aided my deadlifts somewhat in terms of technique and "feeling". The "perfect pull-up", as defined by Ido Portal before he became a cult leader and was legitimately extremely strong (it's actually legitimately the best pull-up to do though, gymnasts will also train this as will many high level calisthenics practioners), basically maintains full depression (like you would see in a lever) after you pull from dead hang and you try to bring your chest to the bar while your legs hang straight. You basically arch somewhat as you pull, with your upper body almost in the position of a bench press at the top.
Hey Zack love the videos man, I’m sure you get asked this a lot but are you going to compete in weightlifting anymore or have you moved on to greener pastures and coaching?
Shit, when I was a raging fatass, what you said about the squat is what I did. Pole, bodyweight, goblet to open hips, ass to grass, chest up, etc. years before I picked up a barbell.
What I mean is that, at least from my personal experience in training ( and I am, by no means, claiming to having done any studies on the population ), most young women haven't had almost any contact during adolescence with weights at the gym, contrary to their male counterparts; most of them during young adulthood have experienced Endurance training, something similar to HIIT (like Aerobics or Spinnig) and almost none have any consistent experience with calisthenics. A very large part of them haven't had any training program that developed the independence to use the upper body with confidence. It might be interesting to check, as a test or pole maybe: Having done for at least an 8 week period, at least 3 sets of 5 clean strict pull-ups (collar bone to bar), at least 3 sets of 5 clean strict chin-ups (collar bone to bar), at least 3 sets of at least 10 push-ups, 2 sets of at least 30 seconds hollow body hand to floor plank (max 10 sec rest), 3 sets of at least 20 seconds handstand on the wall (max 10 sec rest). I have a feeling that not having the strength to complete smth like this task, would make training with external weight really daunting and I believe that many women who are beginners need some attention in their training to get them at least at some autonomy that might resemble these standards. To be clear, I am pulling these numbers out of my ass, but I was just emphasizing all basic movements. thank you
Huge fan! I was curious would you recommend this for a jiu jitsu athlete or another one of your programs on patreon? There aren’t any competitions anytime soon so tapering wouldn’t be an issue for an extended period of time. Thanks!
Dude - unreal knowledge here. Coming from a strength coach attempting to find the most efficient way to program, what do you use to create your programs? Spreadsheet? Another program to organize microcycles? I'd appreciate any response.
That table of RPE scale descriptions is sort of odd in regards to how I've understood RPE/RIR. Like if 10 is 0 RIR/failure, I feel like 1 RIR is very hard (RPE 9?) and 2 RIR is hard (RPE 8?). I would never call RIR 5 hard or RIR 3 very hard. In 8-12 rep range that is. But perhaps that's because I'm not that strong, so the end of the scale expands once you get actually heavy loads. Your description of upper end of the RPE scale was much better in my experience. Like when training for hypertrophy, it doesn't feel like much until you hit 7+. Before that it's like did I really train my muscles or just do light technique practice.
I also use touch and go deadlifts, as a competitive powerlifter. Better for hypertrophy, less likely for injury, and people say that you get wean off the floor doing them… I have never failed off the floor, always above the knees.
@@carlwessels2671 that means you have good technique then. I’ve learned over time that 90% of the time If you fail a deadlift at the knees or above it’s from losing your starting position, not from a weakness at lockout. So strength off the floor(and maintaining your starting position) can help with any sticking points
Hey Zack so i mainly do CrossFit but i absolutely love weightlifting and watch most of your videos and i was wondering, would be a bad idea to do your programming on top of what i already do?
Hey Zack is there any way you could do a video reviewing the men’s and women’s clean events during the 2019 CrossFit Games? I think you could really break down the technical stuff.
"Dumbell lateral raises, everyone knows what they are, they are simple" * Jeff Nippard with a 8min optimal technique video for lateral raises * "Am I a joke to you?"
Instant improvement for your pullups: keep your thumb at the same side of the bar as your hand (open grip). If you are getting evaluated on the number of pullups you can do, do it this way. It can easily give you 2-5 more pullups.
This man is delivering gem after gem! I recommend this channel to everyone that I know who loves lifting.
I appreciate it! I know videos like this don't get the views but I still want to provide practical things for people to use in the gym.
@@zacktelander You're honestly the man, no cap
@@zacktelander these are the videos the serious guys love
Lol, I'm training for a marathon, but still watching every new video from Zack.
Do a marathon and an OLY meet in the same year.
Add in 2-3 days of strength training and you’ll have a great marathon time. My bench 10RM was the best when i marathon trained (helped that I was 27).
Holy shit this type of program breakdown is more than what most get on a paid program. Great content, as a coach this was helpful!
This is a paid program though. You think we all just have a dollar around? ....pfft elitist
Putting my son on this. Nice, Zack!
I’m 46 and returning to lifting. Working mobility and functional strength in preparation for learning the oly lifts. Stoked and so motivated by your content, friend!
Thanks for sharing your passion and changing lives for the better, Zach. Respect!
have just started rowing and realising that i am nowhere near big/strong enough will defo be using this program to get in shape
Hell yeah! Rowing is a sport that I feel like I was built for. Instead I did weightlifting lol.
@@zacktelander Woah now that you say it you have the same exact build as all the rowers at my school
@@zacktelander In Britain you would slay at apple picking, kids are bat-shit for it right now, it's all about height or max jump.
@Purzenify Scrumping they call it. Could be at the Olympics in 2028
You’re the best, Zack. Thank you.
I'm on a 3 to 6 month post COVID re-start up... seriously considering Zach's Patreon.
Do it bro it 1 dolla
1 dollar is not gonna kill ya. If you don't like it you lost 1 dollar. Hard choices!😅
Just do it there’s so many options
I don't normally suggest any subscription services, but 1 dollar is literally so minimal for the amount of effort and information he freely gives out otherwise. If any of this made sense and seemed real good, do it.
Coach ZT for real providing an incredible service, information and overall benefits to all those who watch his channel. Big thanks! ❤️
Heck yes. Just sub’ed to you on Patreon. I’m thrilled to start this on Monday. I’ve been doing a powerlifting-focused 4-day split for 12mos. Only just started learning/practicing front squats 2 wks ago. Never hang cleaned or snatched in my life, but looking forward to new things in my Garage Majal. Gig’em.
Everyone keeps talking about General Strenght, who is this General?
Strong How I Met Your Mother vibe :,) nice taste man
The Flying General
Imagine Jesse Ventura in spandex. Thats General Strength
I never comment on TH-cam videos. dude I watch All of your videos I absolutely love what you are doing here. Going to subscribe to your patreon and follow this protocol to segue what ive been doing recently into focusing solely on oly lifting. You give such a comprehensive breakdown and really deserve honestly more than what youre asking for. Cannot stress how similarly I think about strength and movement science its awesome what you are doing keep it up man, I'll keep you posted on my progress
Love the level of detail and the best explanation of RPE on youtube! Thanks for putting this out!
The hang power variations: these are the KB versions of a loft we can progressivey overload on! Good idea. Never thought of it like this.
Dude!! This is GOLD!! Thank you Very Much!!! Just became a patreon now! this is real GOLD, thank you so much!!
Love these contents. Got me invested into the sport itself. Keep up the great work Zack!
the knowledge you provide is insane. thank you very much.
We program and theorize almost EXACTLY the same way. In curious your history. I have an exercise science degree...powerlifted with college baseball 05-09. Classic weightlifting from 2010-present. Also coach weightlifters and baseball players. Love to meet one day..ill try to make your seminar in Highwood Illinois next saturday
Hope to see you there!
I like it, simple, yet effective
I hit the like before i even watch the video
Thank you so much for everything u have teach us
Spectacular, as always Coach,,, and it's true , no one can develop smth right for everybody.
Please can you think for the future, maybe smth especially for absolute beginner women, who really have a hard time in the upper body, especially with pull ups.
I feel there is a big need for that, since most are no where close to some autonomy in resistance training
This is the most convenient video I've watched. Trying to watch juggernaut strength program videos is so hard fo grasp
GEM of a channel 💎
I like the vid before I watch cause you already know it’s quality ✊
Oh damn. I remember Paul Chek talking about contrast training or contrast loads. But his was heavy deads / cleans with dumbbells / then medicine ball throws.
Looks amazing. Will definitely give this a try. Stopped with Crossfit because of economic reasons about a year ago, and now my backproblems has come back. So got a membership at a cheep weightlifting gym but lack programming.
This is fantastic Zack. Great info and video.
Great programme coach! This WILL work for most people! Try it out guys!
Thank you for this. I’ve been doing powerlifting for a year and a half, but now I’m going to the army so I’ll look for advice
I hit the jackpot watching this video ❤❤❤💪🏻💪🏻💪🏻
I’m happy with my current programming so probably not using this right away, but still finding it really valuable and will definitely be incorporating some of it when I move from 3 days a week to 4.
Top tier content as always Zack. Thank you!
The content I live for
This looks like what I’m after- the focus on form and speed above sheer weight is great for those of us with delicate lower backs...
Yep, when I see guys in the gym trying to put as much weight on the bar because they wanna lift x amount of weight I cringe. I try to lift below my max but just enough to where I know I'm getting the strength benefits along with the speed and power benefits. Then when it's maxing day people don't understand how you all of a sudden lift big weights😂. I know it's hard to leave your ego at the door but at least try to convince yourself it's not necessary to lift balls to the walls everyday. Slow and steady wins the race💪
@@XXLRebel why is it cringe to want to lift more weight?
@@shyyzzz Because they use half the range of motion, shit form and need their buddy to help them with the weight.
@@XXLRebel That’s why I love meatheads. They’re so strong but always need help? 😂
Maybe it's also delicate, cause it is not trained under proper loads.
Bar hang holds! They suck, have fun with that🤣. That quote is the gem. Thanks Zach
Absolute God level content
I are a athlete for sure and I am absolutely astounded that you don't have big muscles but you can lift insane heavy weights. That is mind blowing. I'm not putting you down for not looking like a body builder just the opposite.
Crazy content man. Let’s go
gonna pick up the program. thanks bro
Love all the content
13:00 Zack just casually pulling 585 looking like he's out for a walk.
Zack, where are you based these days? Are you doing in-person coaching?
I LOVE YOU ZACK
As a generally athletic guy trying to get more generally athletic, this is a great program. Like crossfit without the crossfit crap. Who the heck benefits from flopping pullups or handstand walking?
I can do 10000 curls if I jerk my hands around like an idiot.
Handstand walking is cool but yeah, not necessary.
Gonna give this a go once my homegrown program gets boring/when I get access to a barbell that doesn't shred my hands when I do snatches with it hehe
Row before strict press. - Brian Alshruhe
And Turkish, it's a great principle.
Even though I don't do the full Olympic lifts anymore doing the power variations are still a lot of fun. Like you said they are a lot more attainable for the average gym goer. I find that power cleans are a great way to help with warming up the first part of the pull with the deadlift due to needing to have equal foot press and using leg drive to pull the bar off the floor.
Thanks so much Zack!
Liked before even watched
Thanks legend 🙏🙏
This was great, learned a lot. I'll peep the patreon
Great vid as always, but I personally like to coach dead hang on pull-ups as the ending bottom position to allow your scapulas through full ROM letting them to fully upwardly/downwardly rotate and depress/elevate. Just one way to look at it wonder what you think
I do pull-ups like this as well, though I usually do them weighted, the scapula depress is also important for learning upperbody pulling exercises in general, so working on it during pull-ups is a definite bonus. If you ever want to learn a front lever you need to have a strong scapula depress. Pulling from dead hang also means you train the full ROM (rather than bouncing at the bottom) and completely removes momentum if you maintain passive legs or an l-sit. I also found the same pull from deadhang aided my deadlifts somewhat in terms of technique and "feeling".
The "perfect pull-up", as defined by Ido Portal before he became a cult leader and was legitimately extremely strong (it's actually legitimately the best pull-up to do though, gymnasts will also train this as will many high level calisthenics practioners), basically maintains full depression (like you would see in a lever) after you pull from dead hang and you try to bring your chest to the bar while your legs hang straight. You basically arch somewhat as you pull, with your upper body almost in the position of a bench press at the top.
“No one say you have to take a back squat and feel heavy weight on your back”
*texan screeching in the distance*
Thank you 🙏👌
Zack: you need to do very very light squats! Like RPE 6!
Also RPE 6 Descriptor: Hard
Hey Zack love the videos man, I’m sure you get asked this a lot but are you going to compete in weightlifting anymore or have you moved on to greener pastures and coaching?
It sounds like very solid program. For a dollar a month!!! I would recommend paying this guy more.
Shit, when I was a raging fatass, what you said about the squat is what I did. Pole, bodyweight, goblet to open hips, ass to grass, chest up, etc. years before I picked up a barbell.
What I mean is that, at least from my personal experience in training ( and I am, by no means, claiming to having done any studies on the population ), most young women haven't had almost any contact during adolescence with weights at the gym, contrary to their male counterparts; most of them during young adulthood have experienced Endurance training, something similar to HIIT (like Aerobics or Spinnig) and almost none have any consistent experience with calisthenics.
A very large part of them haven't had any training program that developed the independence to use the upper body with confidence.
It might be interesting to check, as a test or pole maybe:
Having done for at least an 8 week period, at least 3 sets of 5 clean strict pull-ups (collar bone to bar), at least 3 sets of 5 clean strict chin-ups (collar bone to bar), at least 3 sets of at least 10 push-ups, 2 sets of at least 30 seconds hollow body hand to floor plank (max 10 sec rest), 3 sets of at least 20 seconds handstand on the wall (max 10 sec rest).
I have a feeling that not having the strength to complete smth like this task, would make training with external weight really daunting and I believe that many women who are beginners need some attention in their training to get them at least at some autonomy that might resemble these standards.
To be clear, I am pulling these numbers out of my ass, but I was just emphasizing all basic movements.
thank you
Huge fan! I was curious would you recommend this for a jiu jitsu athlete or another one of your programs on patreon? There aren’t any competitions anytime soon so tapering wouldn’t be an issue for an extended period of time. Thanks!
Thanks dad!
Dude - unreal knowledge here. Coming from a strength coach attempting to find the most efficient way to program, what do you use to create your programs? Spreadsheet? Another program to organize microcycles? I'd appreciate any response.
That table of RPE scale descriptions is sort of odd in regards to how I've understood RPE/RIR. Like if 10 is 0 RIR/failure, I feel like 1 RIR is very hard (RPE 9?) and 2 RIR is hard (RPE 8?). I would never call RIR 5 hard or RIR 3 very hard. In 8-12 rep range that is. But perhaps that's because I'm not that strong, so the end of the scale expands once you get actually heavy loads.
Your description of upper end of the RPE scale was much better in my experience. Like when training for hypertrophy, it doesn't feel like much until you hit 7+. Before that it's like did I really train my muscles or just do light technique practice.
I also use touch and go deadlifts, as a competitive powerlifter. Better for hypertrophy, less likely for injury, and people say that you get wean off the floor doing them… I have never failed off the floor, always above the knees.
I found the opposite. I tend to get a little out of position with touch and goes. I have less injuries by getting set well then go.
@@carlwessels2671 I’ve changed my philosophy since writing that lol
@@Jmack7861 Thanks for the reply. Good to see I'm not alone. Best wishes to you and your family.
Ps . When I fail a deadlift it's between the floor and my knees.
@@carlwessels2671 that means you have good technique then. I’ve learned over time that 90% of the time If you fail a deadlift at the knees or above it’s from losing your starting position, not from a weakness at lockout. So strength off the floor(and maintaining your starting position) can help with any sticking points
Zac: Micah Galvao is the Lebron of BJJ
Gordon Ryan: Am I a joke to you?
I think a dollar is too cheap I'd go for about eerrrr tree fiddy
that goddamn walrus
Yo Notification gang 😎
Hey Zack so i mainly do CrossFit but i absolutely love weightlifting and watch most of your videos and i was wondering, would be a bad idea to do your programming on top of what i already do?
8:24 didn't know that a Giraffe got a pair of wingz
Yes.
Here's some algorithm Zack
what website or app did you use for the program, looks really good
When doing 5x5 at a given percentage, for example, does that include warm-up sets or would it be excluding warm-up sets?
Hey Zack is there any way you could do a video reviewing the men’s and women’s clean events during the 2019 CrossFit Games? I think you could really break down the technical stuff.
How did you get started as a coach/trainer? Do you have any certifications? If so do you recommend one maybe?
Are there any programmes on your patreon for someone who has done a few 12 week blocks for oly lifting? (As an example)
I was told all I needed to get strong were fahves ;)
Pullups are so hard
yo, can i send you stable coin for a pdf?
Respect
Thoughts on front squat and overhead squat as only squat exercises in a program for Olympic lifting?
Tbh I think backsquats are valuable if you need to increase leg strength
Wondering if we'll get a weightlifting specific program? :)
And what army does this General Strength lead?
Sikastan
What program are you using to visualize your training template?
Is this a beginner program? I'm doing 5/3/1 but this looks interesting. Looks like something batman would use.
"Dumbell lateral raises, everyone knows what they are, they are simple"
* Jeff Nippard with a 8min optimal technique video for lateral raises *
"Am I a joke to you?"
8 minutes of a free video, I guess it's easy to comprehend ;)
What’s the software he uses to write the program ?
My 1$ paid off
Is this good for golfers?!
I wanna lose about 20lbs then I wanna get in on this
Saying Mica Galvao is the Lebron of grappling is _BIT_ off to say the least, good video anyway.
thats good and all but bring us some kyriakos grizlly
is rpe the same as percentage? ie is rpe 6 5reps same as 60% of 5rep max?
No, there are rough scales for it online. 5 reps @RPE6 is ~75%
Chin-ups (underhand, narrow grip) feel better for me. Why do you favor pull-ups?
Instant improvement for your pullups: keep your thumb at the same side of the bar as your hand (open grip).
If you are getting evaluated on the number of pullups you can do, do it this way. It can easily give you 2-5 more pullups.
Biceps. Always plural
Lol, bit of an exaggeration calling Mica the Lebron James of grappling when he’s only 17 and still competing at brown belt
I’m waiting on the upload of the russian winning the rogue Bella complex with “485lb/220kg” lol
Hit like 👍
First !