Speed/Strength/Hypertrophy Program Design

[Jigga]

I just got back in to training the other day and I'm kicking things off with Rippetoes SS. I love the simplicity and rapid strength gains. Eventually when I'm ready to move on though I would like a program where the main emphasis is still on regularly improving strength/power but there is more focus on the hypertrophy side of things.

I did a bit of research and what I'm after seems most similar to the Westside Method ie speed day, heavy day, high rep day (not sure on the periodization scheme I just scanned it). I'm pretty sure a few people on here would have given this a go so any opinions you have I would be interested in.

Things I'm after are:

* Inclusion of powerful Olympic movements (Power Clean, Push Press etc)

* A few big lifts which you aim to improve weekly (Squat, Bench etc)

* Some regular hypertrophy work (Pumping da gunz)

How does this look?

MONDAY - POWER

Box Jumps 1x5

Push Press

Power Clean

WEDNESDAY - STRENGTH

Squat 5x5

Bench

Deadlift

FRIDAY - HYPERTROPHY

Squat 10x3

Incline Bench Press

Row

We can get in to the small stuff like exercise selection, reps, volume etc later. I'm more interested in whether people think this would be an effective system? I would just do Westside Method but I don't want or have access to equipment like boards, bands, chains etc and I would prefer doing Cleans to build explosive power as opposed to fast Deadlifts (or whatever they use). I'm not having a dig at Westside by the way, it just wouldn't work for someone who trains on their own and wants to get in and out.

I'm after something big and simple.

Cheers

[ThePman]

I'd have a look at Chad Smith's Juggernaut Method.

[Jigga]

Cheers Pman. Going to have a proper read now, looks right down my alley.

[ThePman]

I'd add, this Bulgarian stuff I've mucked around with lately would be good for this also.

The basic workout is

Squat

Press (bench, military, push press, inclines, whatever you like)

Pull (any back exercise, can be chins/rows or DL/high pull/clean)

or

Pull (do a deadlift or clean instead of squat)

Press

Pull (chins or rows)

Do that M/W/F, work up to a decently hard single for the day, drop back 10% and do doubles until you get tired.

Add in jump training before starting the weights for the day. Do hypertrophy work by picking 2-3 exercises and do 3-5 sets of ~10 reps, using constant-tension no-lockout isolation-type exercises. You might do lats/shoulders one day, guns another, chest/traps the third, whatever you dig.

[Jigga]

That sounds ideal. I really like the simplicity and it incorporates everything I was after. My problem was I knew what I wanted in there just didn't have the ability to put it together with all the factors you have to take in to account. I don't think I need to fork out 20 bucks for the Juggernaut Method now even though it does sound pretty cool.

Cheers Pman REPPED

[Tonka]

That template looks awesome PM. Covering all three of the areas J is after. Just make sure you are well warmed up J before you do the plyometric work at the start of the day (depth/box jumping, medicine ball presses, ballistic press work, power cleans etc etc). Just on a side note, I think for many powerlifters look past adding some hypertrophy work into their programs. For me I do it at the end of my workouts (as an assist) to flush blood through the worked areas to assist in recover. The weights arent heavy (perhaps 50-65%) but the reps range from 10-20.

[Jigga]

Appreciate the input Tonka, very helpful.