Varied Not Random - Shoulder Press Capacity
Varied Not Random - Shoulder Press Capacity
Product Description
Shoulder Press Capacity is a linear strength progression program from Beyond the Whiteboard, developed by CrossFit coaching legends Pat Sherwood and Adrian Bozman. Improving the shoulder press can also directly benefit one’s performance in more complicated, technique-based movements, such as the Push Press and the Jerk, as well as non-weightlifting pressing movements like strict and kipping handstand push-ups.
Over 17 sessions, the Shoulder Press Capacity program guides the athlete on a linear loading progression; starting light and slowly building to heavier weights. The goal is to increase overall strength AND your strength endurance by utilizing a 5-5-ME (max effort up to 10 reps) scheme. Users begin the program by finding their current shoulder press 5RM, with the opportunity of adding 5, 10, or even 15 pounds to that number. The program is self-paced, meaning it can be a focused part of one’s training or supplementary. BTWB recommends 2 to 3 sessions a week for 6-9 weeks. Links to demonstration videos are provided to help along the way.
AM I READY?
Don’t worry about your level of experience. The shoulder press is a foundational strength movement, and this program is the perfect introduction to basic strength training for beginners, who will quickly notice results from frequent, consistent exposure to the lift. It can also benefit experienced lifters who want to increase their shoulder press numbers and benefit from significant time spent under tension.
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BTWB Shoulder Press Capacity Program - Varied Not Random Programs
Shoulder Press Capacity is a linear strength progression program from Beyond the Whiteboard, developed by CrossFit coaching legends Pat Sherwood and Adrian Bozman. Improving the shoulder press can also directly benefit one’s performance in more complicated, technique-based movements, such as the Push Press and the Jerk, as well as non-weightlifting pressing movements like strict and kipping handstand push-ups.
Over 17 sessions, the Shoulder Press Capacity program guides the athlete on a linear loading progression; starting light and slowly building to heavier weights. The goal is to increase overall strength AND your strength endurance by utilizing a 5-5-ME (max effort up to 10 reps) scheme. Users begin the program by finding their current shoulder press 5RM, with the opportunity of adding 5, 10, or even 15 pounds to that number. The program is self-paced, meaning it can be a focused part of one’s training or supplementary. BTWB recommends 2 to 3 sessions a week for 6-9 weeks. Links to demonstration videos are provided to help along the way.
Am I Ready?
Don’t worry about your level of experience. The shoulder press is a foundational strength movement, and this program is the perfect introduction to basic strength training for beginners, who will quickly notice results from frequent, consistent exposure to the lift. It can also benefit experienced lifters who want to increase their shoulder press numbers and benefit from significant time spent under tension.
FAQ
Sample Session
Warm-up
Bike/Row/Jog, 4 mins or Jump Rope, 2 mins
-- then --
2 rounds of:
10 Push-ups/Knee Push-ups
10 Plate Front Raises, 2.5-5 lbs
10 Plate Lateral Raises, 2.5-5 lbs
10 Band Shoulder Press
10 L/10 R Single Arm Band Lat Pull Downs
10 L/10 R Single Arm Band Tricep Extensions
Plank Hold, 20 secs
Reverse Plank Bridge Hold, 20 secs
-- then --
2x5 Tempo Shoulder Press, 45/35 lbs (3 secs down, 2 secs pause, 3 secs up)
5 Pause Shoulder Press, 25% starting load (3 secs active at top)
3 Shoulder Press, 50% starting load
3 Shoulder Press, 75% starting load
Workout
Shoulder Press 5-5-ME
Use the same weight for each set.
Rest as needed between sets.
Gear Specs
Specifications:
- VNR Digital eBook / Program exclusively for BTWB App
- From Pat Sherwood and Adrian Bozman
- Program Length: 17 sessions / 6-9 weeks
- Weekly Theme Videos + Demonstration Videos for all Movements
HOW IT WORKS:
What will I get?
After purchasing the Shoulder Press Capacity program from Rogue, customers will be able to schedule the program into their calendar on the BTWB App. If you don’t already have the app, purchasing this program will give you 10 weeks of full access. BTWB will also provide a downloadable eBook version of the program, via e-mail, which is the customer’s to keep and revisit for all time.
BTWB Access
From the BTWB App, users can customize many aspects of the program, including the number of sessions they want to complete each week, as well as which days those sessions land on. If the entire program isn’t completed the first time through, users can jump back in at any time where they left off.
More on Beyond the Whiteboard and Varied Not Random
Fitness is a journey. With btwb, you can plan, log, and analyze your results all in one place. Keep track of PRs, workout history, find a program, track your macros, earn badges and more! The BTWB App is also the official training app of the Rogue Invitational and of 2x “Fittest Man on Earth” Justin Medeiros.
BTWB’s Varied Not Random (VNR) series provides a wide variety of programs designed to help all athletes of all levels, from beginner to advanced, work on and improve specific areas of their fitness. Each program is meticulously designed by an expert in their field, and can be customized and scheduled seamlessly into the BTWB App.
PLEASE NOTE: The programming will be accessible after purchase. An e-mail confirmation will also be sent (be sure to check Spam folder if it does not appear). This is a digital cycle and NOT a physical book.
