KB Jerk & BB Squat 12-Week Program
KB Jerk and BB Squat is a Hybrid Program that develops both strength and muscular endurance.
This is a lifetime protocol, because as you grow in your plates on a barbell and minutes on a platform - the program grows with you! Whether you pick it up again within six months or six years, it will serve you as if it was your first time - adjust the weight on a bar and the KB size and tempo of the Jerk and you’re good to go!
The KB part will condition you for one of the toughest lifts - TA Jerk, the BB will transform your 2 TRM (technical RM) into 10 solid reps!
THERE’S ONLY ONE CONDITION:
Each time you begin this program - PRIORITIZE!
Decide what’s your A-lift, and what’s your B-lift (see attached video)
Scale down the B-lift and enjoy 12 weeks of lifting.
When you complete the cycle - prioritize again and lift!
The most common and broad injuries are overuse - you do deadlifts, for example, adding weight, “progressing” from week to week, and then - suddenly - various parts begin to acke, inflammation is here and there, and your progress begins to roll downhill and you find yourself doing way more foam rolling than deadlifting. In most cases volume is the answer - add volume to your training, do more reps of SV (special variety exercises, ergo same movement pattern but slightly different e.g. KB swings - BB deadlifts. But GS goes way beyond “just add volume” - GS develops superior endurance = aerobic conditioning = faster recovery and total work tolerance! Now tell me, what powerlifter would refuse to do more total reps, and recover faster, within the same timeframe?