[Marius T]

Hi all,

Glad to be part in the 8020 endurance family 😊

Currently, I’m following the off-season training plan in conjunction with off season premium strength training plan.

I have few questions regarding the strength plan:

1. It is a good idea to do a general warm-up before the workout? If yes, do you have a recommended warm-up routine?

2. In my understanding, the program contains only the working sets.
E.g.: (3) Elevated Deadlift – 8
(2) Pallof Press – 5 x 10s

Can I do, if necessary, couple of sets for movement specific warm-up, before the working sets ?

E.g.: Elevated Deadlift – 1 set @ 5 reps @ 50 lbs
Elevated Deadlift – 1 set @ 5 reps @ 70 lbs
Elevated Deadlift – 1 set @ 5 reps @ 90 lbs
Then: (3) Elevated Deadlift – 8 @ 120 lbs
(2) Pallof Press – 5 x 10s

3. When I can do all the recommended reps for all sets, can I add some weight ?
e.g. (3) Hamstring Bridge – 12
(2) Bent-Leg Calf Raise – 12 each leg

Can I add bands to the bridge and weight west/dumbbells to calf raises?

Same question for progression of deadlift, split squats etc.

Thank you for your time and answers

[Dr. Andrew Gregg CSCS]

Hi!

It is a great idea to warm up before starting the plan. I recommend a 10 minute brisk walk or rehearsing the movements and gradually increasing load (as you noted).

To progress I recommend the “2 for 2” rule: At the end of your last set if you can perform two extra reps with good form – for two workouts in a row – increase the resistance 2.5% – 5% the next session.

You can add bands to the bridge and resistance to the calf raises and any of the other exercises. I would advise staying in the 60% of 1RM target for weight, a touch higher if you consider yourself an advanced lifter.

Let me know if you have any other questions!

Best,

Dr. AJ

[Author]

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