Program Description:

What is the one thing that all of the best athletes in the world do that may surprise you? They constantly work on fundamentals and the so called “basics”. They are never above it or too good for it. In fact the thinking is quite the opposite. They realize that by working the basics they help lay a foundation that supports their entire skillset.

This “Back To Basics” program is a program that is truly suitable for anyone. If you are a beginner it is a great place to start your training. It will help you test your abilities in the areas of both strength and endurance. It will help identify areas of weakness and it will assist you in working on technique.

On the other hand if you are on advanced athlete you could use it as a “testing” month to see how much you have progressed during your training and it will also give you a chance to practice all of the lifts you need to maintain a strong foundation.

The program is suitable for both men and women and requires minimal equipment. At the very least you’ll need a squat cage, bench press, pull-up bar, a barbell with some weights and some dumbbells. It helps to also have a dip stand, Rower, SkiErg

Don’t make the mistake of thinking this program is “easy”. It’s not. If you really give it your all during the tests (i.e. 2000m row for time, etc) it’s actually quite difficult. The beauty of this program is that you get what you put into it and everyone is capable of getting through it and improving. You could use it to begin your fitness journey, or as a practice month to refresh yourself, or it could be a full on test of your limits. Your choice.

As a final note by the end of this one month program you will test the following:

Barbell Bench Press 1RM

Barbell Overhead Press 1RM

Barbell Deadlift 1RM

Barbell Front Squat Max 1RM

Barbell Back Squat Max 1RM

Barbell Overhead Squat 1RM

Turkish Get-up 1RM

500m Row/Ski or 400m Run

1000m Row/Ski or 1 mile Run

2000m Row/Ski or 1.5 mile Run

5000 Row/Ski or 5km Run

30 minute Row/Ski For Max Meters

60 minute Row/Ski For Max Meters


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