ID,Type,SKU,Name,Published,"Is featured?","Visibility in catalog","Short description",Description,"Date sale price starts","Date sale price ends","Tax status","Tax class","In stock?",Stock,"Low stock amount","Backorders allowed?","Sold individually?","Weight (lbs)","Length (in)","Width (in)","Height (in)","Allow customer reviews?","Purchase note","Sale price","Regular price",Categories,Tags,"Shipping class",Images,"Download limit","Download expiry days",Parent,"Grouped products",Upsells,Cross-sells,"External URL","Button text",Position,"Bundled Items (JSON-encoded)","Bundle Layout","Bundle Group Mode","Bundle Cart Editing","Bundle Sold Individually","Download 1 name","Download 1 URL","Meta: _no_shipping_required","Meta: _paypal_billing_agreement","Meta: _enable_sandbox_mode","Meta: _enable_ec_button","Meta: wpfoof-explude-product","Meta: wcemessage_id_onhold","Meta: location_onhold","Meta: wcemessage_id_processing","Meta: location_processing","Meta: wcemessage_id_completed","Meta: location_completed","Meta: _yoast_wpseo_primary_product_cat"
41594,"simple, downloadable, virtual",,"Titan Template",1,0,visible,"The Titan Template is designed for individuals who meet the following criteria:
\n
\n
\n
\n
\n - Have some previous experience (>3 months) training with barbells. If you’re new to training that’s great! We recommend our Beginner Template for those who have not been training with barbells consistently. Don’t worry, this template will still be available for you when you’re ready.
\n - Trainees who want to incorporate CrossFit-style workouts and training elements in their programming. The Titan Template includes elements of Olympic lifting, strength training, gymnastics, conditioning, and calisthenics and if that’s not your speed, that’s okay! In that case, we’d recommend either our Endurance or General Strength and Conditioning templates if you want a significant conditioning component to your training. If you’re looking for something more purely strength or hypertrophy based, we have other offerings for these applications as well.
\n - Individuals who have access to a CrossFit gym or the majority of the equipment in a CrossFit gym. Ideally, you’ll have access to things like barbells, steel plates, bumper plates, boxes, kettlebells and/or dumbbells, pull-up bars, airdynes, rowers, etc. Not all of this equipment if strictly necessary, but without the majority of this stuff it will be very difficult to perform the prescribed exercises and workouts.
\n - Trainees who are currently doing CrossFit at their gym who want intelligently- programmed strength training. It is 100% okay if you want to do our strength workouts and then do the workout of the day (WOD) with your friends in a class setting.
\n - Individuals who are not competitive CrossFit athletes. Simply put, the programming needs of a high-level CrossFit athlete are not compatible for most folks. Rather, this template is designed for trainees who want to get stronger, increase their capacity, and improve their skills in a systematic way- even if they’re not going to the Games.
\n
\n
\n
\n
\n
\n
Scheduling
\nThis is a 10-week strength and conditioning program that includes 5 workouts per week:
\n
\n3 strength-focused workouts with 2-3 exercises programmed followed by either a short metabolic conditioning WOD or interval conditioning piece.
\n
\n
\n
\n
\n
\n
\n
\n
\n - 1 longer metabolic conditioning WOD per week
\n - 1 longer monostructural conditioning (e.g. row, run, bike) piece per weekThe workout days aren’t set in stone, but we recommend the following training week:
\n
\n
\n - Monday – Day 1 lifting and MetCon
\n - Tuesday – Off
\n - Wednesday- Day 2 lifting and interval conditioning
\n - Thursday – Monostructural conditioning
\n - Friday – Day 3 lifting and MetCon
\n - Saturday- Longer MetCon
\n - Sunday – Off
\n
\nIt is 100% okay to mix and match elements of the training week to fit your schedule, however we recommend keeping the putting the lifting days non-consecutively (e.g. M/W/F or T/R/Sat) when possible.
\n
Exercise Selection
\nEquipment-wise, we recommend that folks have a pair of Olympic lifting shoes, cross-training sneakers, and a lifting belt. Straps, wraps, etc. can be used as needed per the lifter’s discretion, but they aren’t explicitly needed.
\n
\nWith respect to strength training, The Titan Template programs the variants of the clean, snatch, squat, deadlift, press, and bench press in order to improve the lifter’s proficiency in these elements through repeated exposure and progressive overload without specializing.
\n
\nSimilarly, we’ve programmed the MetCons and conditioning in a way that develops capacity in a wide variety of time domains (e.g. short, medium, and long efforts) and modalities (e.g. monostructural and mixed-modal workouts).
\n
\nFinally, we’ve also programmed specific skill work to improve performance on things like double-unders, toes-to-bar, strict gymnastics, etc.
\n
What’s Next?
\nAfter the Titan Template you can pick a number of different paths. One option is to run it again if you saw good progress the first time. Alternatively, you could move to one of our other templates if you’ve identified a particular interest like powerlifting, Olympic Weightlifting, or similar. Finally, you could return to the programming you were previously doing to put all of your new skills to work!
\n
\n
\n
\n
\n
\n
",,,,taxable,,1,,,0,0,,,,,0,,,54.99,"Digital Training Templates",,,"https://www.barbellmedicine.com/wp-content/uploads/2019/05/TITAN.jpg, https://www.barbellmedicine.com/wp-content/uploads/2019/05/Template-Overview.jpg, https://www.barbellmedicine.com/wp-content/uploads/2019/05/Template-Overview.png",'-1,'-1,,,,,,,1,,,,,,"Titan Template",https://www.barbellmedicine.com/wp-content/uploads/woocommerce_uploads/2019/05/Titan.zip,no,no,no,no,0,,woocommerce_email_before_order_table,,woocommerce_email_before_order_table,,woocommerce_email_before_order_table,
41597,"simple, downloadable, virtual",,"General Strength & Conditioning Template",1,0,visible,"
\n
\n
\n
\nThe General Strength and Conditioning Template is designed for individuals who meet the following criteria:
\n
\n - Have some previous experience (>3 months) training with barbells. If you’re new to training that’s great! We recommend our Beginner Template for those who have not been training with barbells consistently. Don’t worry, this template will still be available for you when you’re ready.
\n - Trainees who want to improve strength and conditioning in a variety of different contexts. In short, this is not a template focused on bodybuilding, powerlifitng, or endurance. Rather, this serves as a combination of these modalities without specialization in any one thing. This is one of our preferred post-beginner templates for those who desire a general improvement in strength and conditioning..
\n
\n
Scheduling
\nThis is an 9-week strength and conditioning program that includes 5 workouts per week broken up as follows:
\n
\n - 3 strength-focused workouts
\n - 2 GPP days including conditioning workouts (e.g. 1 anaerobic intervalworkout and 1 aerobic workout per week) and accessory exercises (e.g. upper-back, trunk, and arm work).The workout days aren’t set in stone, but we recommend the following training week:
\n
\n
\n - Monday – Day 1 lifting
\n - Tuesday – Off
\n - Wednesday- Day 3 lifting
\n - Thursday – GPP Day 1
\n - Friday – Day 5 lifting
\n - Saturday- GPP Day 2
\n - Sunday – OffIt is 100% okay to mix and match elements of the training week to fit your schedule, however we recommend keeping the putting the lifting days non- consecutively (e.g. M/W/F or T/R/Sat) when possible.
\n
\n
\n
\n
\n
\n
\n
\n
Exercise Selection
\nEquipment-wise, we recommend that folks have a pair of Olympic lifting shoes, running shoes, cross-training sneakers, and a lifting belt. Straps, wraps, etc. can be used as needed per the lifter’s discretion, but they aren’t explicitly needed.
\n
\nWith respect to strength training, The General Strength and Conditioning Template programs allows the individual to select the types of lifts they want to perform. Here’s how to do it:
\n
\n - Select the tab at the bottom of the screen titled “Exercise Selection”
\n - Use your mouse to click the small gray arrow in a box pointing downwards to show you the options you can choose for that particular exercise slot.
\n - Click on the variation you’d prefer.
\n - Please select variations for all the available cells.
\n
\nThe General Strength and Conditioning Template comes pre-programmed with our recommended programming. We suggest users run the “default” program first or only change exercise variations they don’t have the equipment for or cannot perform. That being said, we feel that the variations available for selection are equivalent when it comes to training outcomes like strength and hypertrophy.
\n
\n
\n
What’s Next?
\nAfter the General Strength and Conditioning Template you can pick a number of different paths. One option is to run it again using the same exercises if you saw good progress the first time. Alternatively, you could repeat the template using different exercises for a slightly different flavor. Finally, you could move to one of our other templates such as our Hypertrophy I, Powerbuilding I, Strength I, Titan, or Endurance programs.
\n
\n
\n
\n
",,,,taxable,,1,,,0,0,,,,,0,,,54.99,"Digital Training Templates",,,"https://www.barbellmedicine.com/wp-content/uploads/2019/05/GSAC.jpg, https://www.barbellmedicine.com/wp-content/uploads/2019/05/Template-Overview.png, https://www.barbellmedicine.com/wp-content/uploads/2019/05/Template-Overview.jpg",'-1,'-1,,,,,,,2,,,,,,"General Strength & Conditioning Template",https://www.barbellmedicine.com/wp-content/uploads/woocommerce_uploads/2019/05/General-Strength-and-Conditioning.zip,yes,no,no,no,0,,woocommerce_email_before_order_table,,woocommerce_email_before_order_table,,woocommerce_email_before_order_table,466
41600,"simple, downloadable, virtual",,"Powerbuilding I Template",1,0,visible,"
\n
\n
\n
\nThe Powerbuilding I Template is designed for individuals who meet the following criteria:
\n
\n - Have some previous experience (>3 months) training with barbells. If you’re new to training that’s great! We recommend our Beginner Template for those who have not been training with barbells consistently. Don’t worry, this template will still be available for you when you’re ready.
\n - Trainees who want to focus on increasing muscular size while improving strength in the powerlifts, e.g. the squat, bench press, and deadlift. While we expect most to see improved muscle size and strength, this is not a template focused explicitly on powerlifting or bodybuilding. Rather, this serves as a blend of strength-training and body-building wrapped up into one template. Similar to the Hypertrophy templates, this is one of our preferred off-season templates for strength athletes for those who want to gain muscle mass- though we continue to focus training resources on the powerlifts in this template. Finally, the Powerbuilding I template is a great post-beginner template for those who are interested in losing body fat or who are looking to increase muscle size and strength in the powerlifts.
\n
\n
Scheduling
\nThis is a 10-week strength and conditioning program that includes 5 workouts per week broken up as follows:
\n
\n - 3 hypertrophy and strength-focused workouts
\n - 2 GPP days including conditioning workouts (e.g. 1 anaerobic intervalworkout and 1 aerobic workout per week) and accessory exercises (e.g. upper-back, trunk, and arm work).The workout days aren’t set in stone, but we recommend the following training week:
\n
\n
\n - Monday – Day 1 lifting
\n - Tuesday – Off
\n - Wednesday- Day 3 lifting
\n - Thursday – GPP Day 1
\n - Friday – Day 5 lifting
\n - Saturday- GPP Day 2
\n - Sunday – Off
\n
\n
\n
\n
\n
\n
\n
\n
\nIt is 100% okay to mix and match elements of the training week to fit your schedule, however we recommend keeping the putting the lifting days non- consecutively (e.g. M/W/F or T/R/Sat) when possible.
\n
Exercise Selection
\nEquipment-wise, we recommend that folks have a pair of Olympic lifting shoes, running shoes, cross-training sneakers, and a lifting belt. Straps, wraps, etc. can be used as needed per the lifter’s discretion, but they aren’t explicitly needed.
\nWhat’s Next?
\nAfter the Powerbuilding I Template you can pick a number of different paths. One option is to run it again using the same exercises if you saw good progress the first time. Alternatively, you could move to one of our other templates such as our Hypertrophy I, Powerbuilding II, Strength I, Titan, General Strength and Conditioning, or Endurance programs. We recommend either continuing on the Powerbuilding track (e.g. do the Powerbuilding II Template) or opting for a more strength or endurance-focused template (e.g. Titan, or Endurance templates).
\n
\n
\n
\n
",,,,taxable,,1,,,0,0,,,,,0,,,54.99,"Digital Training Templates",,,"https://www.barbellmedicine.com/wp-content/uploads/2019/05/PBI-1.jpg, https://www.barbellmedicine.com/wp-content/uploads/2019/05/Template-Overview.png, https://www.barbellmedicine.com/wp-content/uploads/2019/05/Template-Overview.jpg",'-1,'-1,,,,,,,8,,,,,,"Powerbuilding I",https://www.barbellmedicine.com/wp-content/uploads/woocommerce_uploads/2019/05/Powerbuilding-I.zip,yes,no,no,no,0,,woocommerce_email_before_order_table,,woocommerce_email_before_order_table,,woocommerce_email_before_order_table,466
41606,"simple, downloadable, virtual",,"Powerbuilding II Template",1,0,visible,"
\n
\n
\n
\nThe Powerbuilding II Template is designed for individuals who meet the following criteria:
\n
\n - Have significant previous experience (>6-9 months) training with barbells. If you’re brand new to training that’s great! We recommend our Beginner Template for those who have not been training with barbells consistently. Don’t worry, this template will still be available for you when you’re ready. If you’ve already completed The Beginner Template then we recommend running the Powerbuilding I Template prior to the Powerbuilding II Template.
\n - Trainees who want to focus on increasing muscular size while improving strength in the powerlifts, e.g. the squat, bench press, and deadlift. While we expect most to see improved muscle size and strength, this is not a template focused explicitly on powerlifting or bodybuilding. Rather, this serves as a blend of strength-training and body-building wrapped up into one template. Similar to the Hypertrophy templates, this is one of our preferred off-season templates for strength athletes for those who want to gain muscle mass- though we continue to focus training resources on the powerlifts in this template. Finally, the Powerbuilding II template is a more advanced template for those who are interested in losing body fat or who are looking to increase muscle size and strength in the powerlifts.
\n
\nScheduling
\n
\nThis is a 10-week strength and conditioning program that includes
6 workouts per week broken up as follows:
\n
\n - 4 full-body, strength-focused workouts.
\n - 2 GPP days including conditioning workouts (e.g. 1 anaerobic interval workout and 1 aerobic workout per week) and accessory exercises (e.g. upper-back, trunk, and arm work).The workout days aren’t set in stone, but we recommend the following training week:
\n
\n
\n - Monday – Day 1 lifting
\n - Tuesday – Day 2 lifting
\n - Wednesday- GPP Day 1
\n - Thursday – Day 3 lifting
\n - Friday – Day 4 lifting
\n
\n
\n
\n
\n
\n
\n
\n
\n - Saturday- GPP Day 2
\n - Sunday – It is 100% okay to mix and match elements of the training week to fit your schedule, however we recommend keeping the putting the lifting days non- consecutively (e.g. M/W/F or T/R/Sat) when possible.
\n
Exercise Selection
\nEquipment-wise, we recommend that folks have a pair of Olympic lifting shoes, running shoes, cross-training sneakers, and a lifting belt. Straps, wraps, etc. can be used as needed per the lifter’s discretion, but they aren’t explicitly needed.
\nWhat’s Next?
\nAfter the Powerbuilding II Template you can pick a number of different paths. One option is to run it again using the same exercises if you saw good progress the first time. Alternatively, you could move to one of our other templates such as our Hypertrophy I, Strength I, Powerlifting II, Strenghtlifting II, Strength III, Titan, or Endurance programs. We recommend either opting for a strength focus (e.g. Powerlifting II, Strengthlifting II, or Strength III) or an endurance-focused template (e.g. Titan, or Endurance templates).
\n
\n
\n
\n
",,,,taxable,,1,,,0,0,,,,,0,,,54.99,"Digital Training Templates",,,"https://www.barbellmedicine.com/wp-content/uploads/2019/05/PBII-1.jpg, https://www.barbellmedicine.com/wp-content/uploads/2019/05/Template-Overview.png, https://www.barbellmedicine.com/wp-content/uploads/2019/05/Template-Overview.jpg",'-1,'-1,,,,,,,9,,,,,,"Powerbuilding II",https://www.barbellmedicine.com/wp-content/uploads/woocommerce_uploads/2019/05/Powerbuilding-II.zip,yes,no,no,no,0,,woocommerce_email_before_order_table,,woocommerce_email_before_order_table,,woocommerce_email_before_order_table,466
41609,"simple, downloadable, virtual",,"Strength I Template",1,0,visible,"
\n
\n
\n
\nThe Strength I Template is designed for individuals who meet the following criteria:
\n
\n - Have some previous experience (>3 months) training with barbells. If you’re new to training that’s great! We recommend our Beginner Template for those who have not been consistently training with barbells consistently. Don’t worry, this template will still be available for you when you’re ready.
\n - Trainees who want to focus on increasing strength in the powerlifts, e.g. the squat, bench press, and deadlift. While we expect most to see increases in muscle size while they get stronger, this is not a template focused bodybuilding. Rather, this serves as a strength-focused template designed to elicit maximal improvements in the squat, bench press, and deadlift. This is our preferred template to run in preparation for your first powerlifting meet. With that being said, if you’re trying to lose a significant amount of weight and do not have a powerlifting meet coming up, we’d recommend running the Powerbuilding I template instead.
\n
\n
Scheduling
\nThis is a 13-week strength and conditioning program that includes
5 workouts per week broken up as follows:
\n
\n - 3 strength-focused workouts
\n - 0-2 GPP days including conditioning workouts (e.g. 1 anaerobic interval workout and 1 aerobic workout per week) and accessory exercises (e.g. upper-back, trunk, and arm work).
\n
\nThe workout days aren’t set in stone, but we recommend the following training week:
\n
\n - Monday – Day 1 lifting
\n - Tuesday – Off
\n - Wednesday- Day 3 lifting
\n - Thursday – GPP Day 1
\n - Friday – Day 5 lifting
\n - Saturday- GPP Day 2
\n - Sunday – Off
\n
\n
\n
\n
\n
\n
\n
\n
\nIt is 100% okay to mix and match elements of the training week to fit your schedule, however we recommend keeping the putting the lifting days non- consecutively (e.g. M/W/F or T/R/Sat) when possible.
\n
Exercise Selection
\nEquipment-wise, we recommend that folks have a pair of Olympic lifting shoes, running shoes, cross-training sneakers, and a lifting belt. Straps, wraps, etc. can be used as needed per the lifter’s discretion, but they aren’t explicitly needed.
\n
\nAdditionally, we program some “overload” elements for strength development where we give trainees the option to use things like mini-bands, chains, and the Slingshot. None of these are necessary however, and we provide alternatives for template users.
\nWhat’s Next?
\nAfter the Strength I Template you can pick a number of different paths. One option is to run it again using the same exercises if you saw good progress the first time. Alternatively, you could move to one of our other strength-focused templates , e.g. the Powerlifting II or Strengthlifting II templates. Conversely, you could shift focus to hypertrophy (e.g. Hypertrophy I), endurance (e.g. Titan or Endurance), or blend powerlifting and bodybuilding together using the Powerbuilding I template.
\n
\nWe recommend either continuing on the strength track with the Powerlifting II or Strengthlifting II Templates or switching to the hypertrophy or endurance tracks by using the Hypertrophy I, Titan, or Endurance templates, respectively.
\ntracks by using the Hypertrophy I, Hypertrophy II , Titan, or Endurance templates.
\n
\n
\n
\n
",,,,taxable,,1,,,0,0,,,,,0,,,54.99,"Digital Training Templates",,,"https://www.barbellmedicine.com/wp-content/uploads/2019/05/STRENGTHI.jpg, https://www.barbellmedicine.com/wp-content/uploads/2019/05/Template-Overview.png, https://www.barbellmedicine.com/wp-content/uploads/2019/05/Template-Overview.jpg",'-1,'-1,,,,,,,4,,,,,,"Strength I",https://www.barbellmedicine.com/wp-content/uploads/woocommerce_uploads/2019/05/Strength-I.zip,yes,no,no,no,0,,woocommerce_email_before_order_table,,woocommerce_email_before_order_table,,woocommerce_email_before_order_table,466
41612,"simple, downloadable, virtual",,"Strengthlifting II Template",1,0,visible,"
\n
\n
\n
\nThe Strengthlifting II Template is designed for individuals who meet the following criteria:
\n
\n - Have significant previous experience (>6-9 months) training with barbells. If you’re brand new to training that’s great! We recommend our Beginner Template for those who have not been training with barbells consistently. Don’t worry, this template will still be available for you when you’re ready. If you’ve already completed The Beginner Template then we recommend running the Strength I Template prior to the Strengthlifting II Template.
\n - Trainees who want to focus on increasing strength in the strengthlifts, e.g. the squat, overhead press, and deadlift. While we expect most to see increases in muscle size while they get stronger, this is not a template focused bodybuilding. Rather, this serves as a strength-focused template designed to elicit maximal improvements in the squat, bench press, and deadlift. This is our preferred template to run in preparation for your strengthlifting meet. With that being said, if you’re trying to lose a significant amount of weight and do not have a powerlifting meet coming up, we’d recommend running the Powerbuilding I or II templates instead.
\n
\n
Scheduling
\nThis is a 13-week strength and conditioning program that includes 6 workouts per week broken up as follows:
\n
\n - 4 strength-focused workouts
\n - 0-2 GPP days including conditioning workouts (e.g. 1 anaerobic interval workout and 1 aerobic workout per week) and accessory exercises (e.g. upper-back, trunk, and arm work).The workout days aren’t set in stone, but we recommend the following training week:
\n
\n
\n - Monday – Day 1 lifting
\n - Tuesday – Day 2 lifting
\n - Wednesday- GPP Day 1
\n - Thursday – Day 3 lifting
\n - Friday – Day 4 lifting
\n - Saturday- GPP Day 2
\n - Sunday – Off
\n
\n
\n
\n
\n
\n
\n
\n
\nIt is 100% okay to mix and match elements of the training week to fit your schedule, however we recommend keeping the putting the lifting days non- consecutively (e.g. M/W/F or T/R/Sat) when possible.
\n
Exercise Selection
\nEquipment-wise, we recommend that folks have a pair of Olympic lifting shoes, running shoes, cross-training sneakers, and a lifting belt. Straps, wraps, etc. can be used as needed per the lifter’s discretion, but they aren’t explicitly needed.
\n
\nAdditionally, we program some “overload” elements for strength development where we give trainees the option to use things like mini-bands, chains, and the Slingshot. We also program training with specialized equipment like the safety- squat bar (SSB), belt squat, leg press, etc. None of these are necessary however, and we provide alternatives for template users.
\nWhat’s Next?
\nAfter the Strengthlifting II Template you can pick a number of different paths. One option is to run it again using the same exercises if you saw good progress the first time. Alternatively, you could move to one of our other strength-focused templates , e.g. the or Powerlifting II or Strength III templates. Conversely, you could shift focus to hypertrophy (e.g. Hypertrophy I), endurance (e.g. Titan or Endurance), or blend powerlifting and bodybuilding together using the Powerbuilding I or II templates.
\n
\nWe recommend either continuing on the strength track with the Strength III Template or switching to the hypertrophy or endurance tracks by using the Hypertrophy I, Hypertrophy II , Titan, or Endurance templates.
\n
\n
\n
\n
",,,,taxable,,1,,,0,0,,,,,0,,,54.99,"Digital Training Templates",,,"https://www.barbellmedicine.com/wp-content/uploads/2019/05/STRENGTHII.jpg, https://www.barbellmedicine.com/wp-content/uploads/2019/05/Template-Overview.png, https://www.barbellmedicine.com/wp-content/uploads/2019/05/Template-Overview.jpg",'-1,'-1,,,,,,,5,,,,,,"Strengthlifting II",https://www.barbellmedicine.com/wp-content/uploads/woocommerce_uploads/2019/05/StrengthLifting-II.zip,yes,no,no,no,0,,woocommerce_email_before_order_table,,woocommerce_email_before_order_table,,woocommerce_email_before_order_table,466
41615,"simple, downloadable, virtual",,"Strength III Template",1,0,visible,"
\n
\n
\n
\nThe Strength III Template is designed for individuals who meet the following criteria:
\n
\n - Have a large amount of previous experience (>12 months) training with barbells. If you’re brand new to training that’s great! We recommend our Beginner Template for those who have not been consistently training with barbells. Don’t worry, this template will still be available for you when you’re ready. If you’ve already completed The Beginner Template then we recommend running both the Strength I and the Powerlifting II/ Strengthlifting II templates prior to the Strength III Template.
\n - Trainees who want to focus on increasing strength in either the powerlifts or strengthlifts, e.g. the squat, bench press or overhead press, and deadlift. While we expect most to see increases in muscle size while they get stronger, this is not a template focused bodybuilding. Rather, this serves as a strength-focused template designed to elicit maximal improvements in the squat, bench press, and deadlift. This is our preferred template to run in preparation for your powerlifting or strengthlifting meet. With that being said, if you’re trying to lose a significant amount of weight and do not have a powerlifting meet coming up, we’d recommend running the Powerbuilding I or II templates instead.
\n
\n
Scheduling
\nThis is a 13-week strength and conditioning program that includes
6 workouts per week broken up as follows:
\n
\n - 4 strength-focused workouts
\n - 0-2 GPP days including conditioning workouts (e.g. 1 anaerobic interval workout and 1 aerobic workout per week) and accessory exercises (e.g. upper-back, trunk, and arm work).The workout days aren’t set in stone, but we recommend the following training week:
\n
\n
\n - Monday – Day 1 lifting
\n - Tuesday – Day 2 lifting
\n - Wednesday- GPP Day 1
\n - Thursday – Day 3 lifting
\n
\n
\n
\n
\n
\n
\n
\n
\n - Friday – Day 4 lifting
\n - Saturday- GPP Day 2
\n
\n - Sunday – It is 100% okay to mix and match elements of the training week to fit your schedule.
\n
Exercise Selection
\nEquipment-wise, we recommend that folks have a pair of Olympic lifting shoes, running shoes, cross-training sneakers, and a lifting belt. Straps, wraps, etc. can be used as needed per the lifter’s discretion, but they aren’t explicitly needed.
\n
\nThe Strength III Template programs allows the individual to select the types of lifts they want to perform.
\n
\nThe Strength III Template also comes pre-programmed with our recommended programming for powerlifting. We suggest users run the “default” program first and only change the pressing exercise variations for strengthlifting purposes.
\n
\nAdditionally, we program some “overload” elements for strength development where we give trainees the option to use things like mini-bands, chains, and the Slingshot. We also program training with specialized equipment like the safety- squat bar (SSB), belt squat, leg press, etc. None of these are necessary however, and we provide alternatives for template users that should be selected in the “Exercise Selection” tab.
\nWhat’s Next?
\nAfter the Strength III Template you can pick a number of different paths. One option is to run it again using the same exercises if you saw good progress the first time and have another meet coming up. Save for that, we recommend switching to the hypertrophy or endurance tracks by using the Hypertrophy I, Hypertrophy II , Titan, or Endurance templates for at least 1 block after completing the Strength III Template.
\n
\n
\n
\n
",,,,taxable,,1,,,0,0,,,,,0,,,54.99,"Digital Training Templates",,,"https://www.barbellmedicine.com/wp-content/uploads/2019/05/STRENGTHIII-1.jpg, https://www.barbellmedicine.com/wp-content/uploads/2019/05/Template-Overview.png, https://www.barbellmedicine.com/wp-content/uploads/2019/05/Template-Overview.jpg",'-1,'-1,,,,,,,7,,,,,,"Strength III",https://www.barbellmedicine.com/wp-content/uploads/woocommerce_uploads/2019/05/Strength-III.zip,yes,no,no,no,0,,woocommerce_email_before_order_table,,woocommerce_email_before_order_table,,woocommerce_email_before_order_table,466
41618,"simple, downloadable, virtual",,"Hypertrophy I Template",1,0,visible,"
\n
\n
\n
\nThe Hypertrophy I Template is designed for individuals who meet the following criteria:
\n
\n - Have some previous experience (>3 months) training with barbells. If you’re new to training that’s great! We recommend our Beginner Template for those who have not been training with barbells consistently. Don’t worry, this template will still be available for you when you’re ready.
\n - Trainees who want to focus on increasing muscular size. While we expect most to see improved strength in the lifts and rep ranges trained, this is not a template focused on powerlifting or maximal strength improvement. Rather, this serves as a muscle-size-focused template. This is one of our preferred off-season templates for strength athletes for those who need to gain muscle mass. Alternatively, the Hypertrophy I template is a great post-beginner template for those who are interested in losing body fat.
\n
\n
Scheduling
\nThis is a 10-week strength and conditioning program that includes
5 workouts per week broken up as follows:
\n
\n - 3 hypertrophy and strength-focused workouts
\n - 2 GPP days including conditioning workouts (e.g. 1 anaerobic interval workout and 1 aerobic workout per week) and accessory exercises (e.g. upper-back, trunk, and arm work).The workout days aren’t set in stone, but we recommend the following training week:
\n
\n
\n - Monday – Day 1 lifting
\n - Tuesday – Off
\n - Wednesday- Day 3 lifting
\n - Thursday – GPP Day 1
\n - Friday – Day 5 lifting
\n - Saturday- GPP Day 2
\n - Sunday – Off
\n
\n
\n
\n
\n
\n
\n
\n
\nIt is 100% okay to mix and match elements of the training week to fit your schedule, however we recommend keeping the putting the lifting days non- consecutively (e.g. M/W/F or T/R/Sat) when possible.
\n
Exercise Selection
\nEquipment-wise, we recommend that folks have a pair of Olympic lifting shoes, running shoes, cross-training sneakers, and a lifting belt. Straps, wraps, etc. can be used as needed per the lifter’s discretion, but they aren’t explicitly needed.
\n
\nWith respect to strength training, The Hypertrophy I Template programs allows the individual to select the types of lifts they want to perform.
\n
\nThe Hypertrophy I Template also comes pre-programmed with our recommended programming. We suggest users run the “default” program first or only change exercise variations they don’t have the equipment for or cannot perform. That being said, we feel that the variations available for selection are equivalent when it comes to training outcomes like strength and hypertrophy.
\nWhat’s Next?
\nAfter the Hypertrophy I Template you can pick a number of different paths. One option is to run it again using the same exercises if you saw good progress the first time. Alternatively, you could repeat the template using different exercises for a slightly different flavor. Finally, you could move to one of our other templates such as our Hypertrophy II, Powerbuilding I, Strength I, Titan, General Strength and Conditioning, or Endurance programs.
\n
\n
\n
\n
",,,,taxable,,1,,,0,0,,,,,0,,,54.99,"Digital Training Templates",,,"https://www.barbellmedicine.com/wp-content/uploads/2019/05/HYPI-1.jpg, https://www.barbellmedicine.com/wp-content/uploads/2019/05/Template-Overview.png, https://www.barbellmedicine.com/wp-content/uploads/2019/05/Template-Overview.jpg",'-1,'-1,,,,,,,10,,,,,,"Hypertrophy I",https://www.barbellmedicine.com/wp-content/uploads/woocommerce_uploads/2019/05/Hypertrophy-I.zip,yes,no,no,no,0,,woocommerce_email_before_order_table,,woocommerce_email_before_order_table,,woocommerce_email_before_order_table,466
41621,"simple, downloadable, virtual",,"Hypertrophy II Template",1,0,visible,"
\n
\n
\n
\nThe Hypertrophy II Template is designed for individuals who meet the following criteria:
\n
\n - Have significant previous experience (>6-9 months) training with barbells. If you’re brand new to training that’s great! We recommend our Beginner Template for those who have not been training with barbells consistently. Don’t worry, this template will still be available for you when you’re ready. If you’ve already completed The Beginner Template then we recommend running the Hypertrophy I Template prior to the Hypertrophy II Template.
\n - Trainees who want to focus on increasing muscular size. While we expect most to see improved strength in the lifts and rep ranges trained, this is not a template focused on powerlifting or maximal strength improvement. Rather, this serves as a muscle-size-focused template. Similar to the Hypertrophy I Template, this template is one of our preferred off-season templates for strength athletes for those who need to gain muscle mass. Alternatively, the Hypertrophy II template is a great template for those who are interested in losing body fat who have already ran the Hypertrophy I Template.
\n
\n
Scheduling
\nThis is a 10-week strength and conditioning program that includes 6 workouts per week broken up as follows:
\n
\n - 4 hypertrophy and strength-focused workouts
\n - 2 GPP days including conditioning workouts (e.g. 1 anaerobic interval workout and 1 aerobic workout per week) and accessory exercises (e.g. upper-back, trunk, and arm work).The workout days aren’t set in stone, but we recommend the following training week:
\n
\n
\n - Monday – Day 1 lifting
\n - Tuesday – Day 2 lifting
\n - Wednesday- GPP Day 1
\n - Thursday – Day 3 lifting
\n - Friday – Day 4 lifting
\n - Saturday- GPP Day 2
\n - Sunday – Off
\n
\n
\n
\n
\n
\n
\n
\n
\nIt is 100% okay to mix and match elements of the training week to fit your schedule, however we recommend keeping the putting the lifting days non- consecutively (e.g. M/W/F or T/R/Sat) when possible.
\n
Exercise Selection
\nEquipment-wise, we recommend that folks have a pair of Olympic lifting shoes, running shoes, cross-training sneakers, and a lifting belt. Straps, wraps, etc. can be used as needed per the lifter’s discretion, but they aren’t explicitly needed.
\n
\nWith respect to strength training, The Hypertrophy I Template programs allows the individual to select the types of lifts they want to perform.
\n
\nThe Hypertrophy II Template also comes pre-programmed with our recommended programming. We suggest users run the “default” program first or only change exercise variations they don’t have the equipment for or cannot perform. That being said, we feel that the variations available for selection are equivalent when it comes to training outcomes like strength and hypertrophy.
\nWhat’s Next?
\nAfter the Hypertrophy II Template you can pick a number of different paths. One option is to run it again using the same exercises if you saw good progress the first time. Alternatively, you could repeat the template using different exercises for a slightly different flavor. Finally, you could move to one of our other templates such as our Powerbuilding I, Strength I, Titan, or Endurance programs. We generally recommend individuals pick a strength or endurance- focused template after completing the Hypertrophy II Template.
\n
\n
\n
\n
",,,,taxable,,1,,,0,0,,,,,0,,,54.99,"Digital Training Templates",,,"https://www.barbellmedicine.com/wp-content/uploads/2019/05/HYPII-1.jpg, https://www.barbellmedicine.com/wp-content/uploads/2019/05/Template-Overview.png, https://www.barbellmedicine.com/wp-content/uploads/2019/05/Template-Overview.jpg",'-1,'-1,,,,,,,11,,,,,,"Hypertrophy II",https://www.barbellmedicine.com/wp-content/uploads/woocommerce_uploads/2019/05/Hypertrophy-II.zip,yes,no,no,no,0,,woocommerce_email_before_order_table,,woocommerce_email_before_order_table,,woocommerce_email_before_order_table,466
41624,"simple, downloadable, virtual",,"Time Crunch Template",1,0,visible,"
\n
\n
\n
\nThe Time Crunch Template is designed for individuals who meet the following criteria:
\n
\n - Have some previous experience (>3 months) training with barbells. If you’re new to training that’s great! We recommend our Beginner Template for those who have not been consistently training with barbells. Don’t worry, this template will still be available for you when you’re ready.
\n - Trainees who want to improve strength and conditioning with limited time to train. In short, this is not a template focused on bodybuilding, powerlifitng, or endurance. Rather, this serves as a combination of these modalities with the busy professional, parent, or student in mind.
\n
\n
Scheduling
\nThis is an 8-week strength and conditioning program that includes
3-4 workouts per week broken up as follows:
\n
\n - 3 strength-focused workouts
\n - 0-2 GPP days including conditioning workouts (e.g. 1 anaerobic interval workout and 1 aerobic workout per week) and accessory exercises (e.g. upper-back, trunk, and arm work).The workout days aren’t set in stone, but we recommend the following training week:
\n
\n
\n - Monday – Day 1 lifting
\n - Tuesday – Off
\n - Wednesday- Day 2 Lifting
\n - Thursday – Off or GPP
\n - Friday – Day 3 lifting
\n - Saturday- GPP
\n - Sunday – Off
\n
\n
\n
\n
\n
\n
\n
\n
\nIt is 100% okay to mix and match elements of the training week to fit your schedule, however we recommend keeping the putting the lifting days non- consecutively (e.g. M/W/F or T/R/Sat) when possible.
\n
Exercise Selection
\nEquipment-wise, we recommend that folks have a pair of Olympic lifting shoes, running shoes, cross-training sneakers, and a lifting belt. Straps, wraps, etc. can be used as needed per the lifter’s discretion, but they aren’t explicitly needed.
\nWhat’s Next?
\nAfter the Time Crunch Template you can pick a number of different paths. One option is to move to one of our other strength-focused templates, e.g. the or Powerlifting I or Strength I templates. Conversely, you could shift focus to hypertrophy (e.g. Hypertrophy I), endurance (e.g. Titan or Endurance), or use our General Strength and Conditioning Template.
\n
\n
\n
\n
",,,,taxable,,1,,,0,0,,,,,0,,,54.99,"Digital Training Templates",,,"https://www.barbellmedicine.com/wp-content/uploads/2019/05/TC-1.jpg, https://www.barbellmedicine.com/wp-content/uploads/2019/05/Template-Overview.png, https://www.barbellmedicine.com/wp-content/uploads/2019/05/Template-Overview.jpg",'-1,'-1,,,,,,,12,,,,,,"Time Crunch",https://www.barbellmedicine.com/wp-content/uploads/woocommerce_uploads/2019/05/Time-Crunch.zip,yes,no,no,no,0,,woocommerce_email_before_order_table,,woocommerce_email_before_order_table,,woocommerce_email_before_order_table,466
41627,"simple, downloadable, virtual",,"Endurance Template",1,0,visible,"
\n
\n
\n
\n
\nThe Endurance Template is designed for individuals who meet the following criteria:
\n
\n - Have some previous experience (>3 months) training with barbells. If you’re new to training that’s great! We recommend our Beginner Template for those who have not been training with barbells consistently. Don’t worry, this template will still be available for you when you’re ready.
\n - Trainees who want to incorporate more endurance-focused workouts in their programming. The Endurance Template includes specific focus on developing aerobic and anaerobic fitness in multiple domains.
\n
\n
Scheduling
\nThis is an 8-week strength and conditioning program that includes 6 workouts per week broken up as follows:
\n
\n - 3 strength-focused workouts
\n - 3 conditioning-focused workouts comprised of 1 anaerobic interval workout, 1 aerobic interval workout, and 1 longer aerobic workout.
\n
\nThe workout days aren’t set in stone, but we recommend the following training week:
\n
\n - Monday – Day 1 lifting
\n - Tuesday – Day 2 anaerobic intervals
\n - Wednesday- Day 3 lifting
\n - Thursday – Day 4 longer aerobic workout
\n - Friday – Day 5 lifting
\n - Saturday- Day 6 aerobic intervals
\n - Sunday – Off
\n
\nIt is 100% okay to mix and match elements of the training week to fit your schedule, however we recommend keeping the putting the lifting days non-consecutively (e.g. M/W/F or T/R/Sat) when possible.
\n
Exercise Selection
\n
\n
\n
\n
\n
\n
\n
\nEquipment-wise, we recommend that folks have a pair of Olympic lifting shoes, running shoes, cross-training sneakers, and a lifting belt. Straps, wraps, etc. can be used as needed per the lifter’s discretion, but they aren’t explicitly needed.
\n
\nWith respect to strength training, The Endurance Template programs allows the individual to select the types of lifts they want to perform.
\n
\nThe Endurance Template also comes pre-programmed with our recommended programming. We suggest users run the “default” program first or only change exercise variations they don’t have the equipment for or cannot perform. That being said, we feel that the variations available for selection are equivalent when it comes to training outcomes like strength and hypertrophy.
\n
What’s Next?
\nAfter the Endurance Template you can pick a number of different paths. One option is to run it again using the same exercises if you saw good progress the first time. Alternatively, you could repeat the template using different exercises for a slightly different flavor. Finally, you could move to one of our other templates such as our Hypertrophy I, Powerbuilding I, Strength I, Titan, or General Strength and Conditioning I programs.
\n
\n
\n
\n
",,,,taxable,,1,,,0,0,,,,,0,,,54.99,"Digital Training Templates",,,"https://www.barbellmedicine.com/wp-content/uploads/2019/05/END.jpg, https://www.barbellmedicine.com/wp-content/uploads/2019/05/Template-Overview.png, https://www.barbellmedicine.com/wp-content/uploads/2019/05/Template-Overview.jpg",'-1,'-1,,,,,,,13,,,,,,Endurance,https://www.barbellmedicine.com/wp-content/uploads/woocommerce_uploads/2019/05/Endurance.zip,yes,no,no,no,0,,woocommerce_email_before_order_table,,woocommerce_email_before_order_table,,woocommerce_email_before_order_table,466
41630,"simple, downloadable, virtual",,"Olympic Weightlifting Template",1,0,visible,"
\n
\n
\n
\nThe Olympic Lifting Template is designed for individuals who meet the following criteria:
\n
\n - Have significant previous experience (>6-9 months) training with barbells. If you’re new to training that’s great! We recommend our Beginner Template for those who have not been training with barbells consistently. Don’t worry, this template will still be available for you when you’re ready. If you’ve already completed The Beginner Template then we recommend running the Strength I or General Strength and Conditioning template prior to the Olympic Lifting Template.
\n - Trainees who want to improve their Olympic Weightlifting performance. This is a dedicated strength program and should be viewed as a specialist’s template. Conversely, The Titan Template includes elements of Olympic lifting, strength training, gymnastics, conditioning, and calisthenics if that’s more your speed.
\n - Individuals who have access to Olympic Weightlifting equipment or the majority of the equipment in a weightlifting gym. Ideally, you’ll have access to things like barbells, bumper plates, chalk, jerk blocks, squat stands, etc. Not all of this equipment if strictly necessary, but without the majority of this stuff it will be very difficult to perform the prescribed exercises and workouts.
\n
\n
Scheduling
\nThis is a 12-week strength program that includes
6 workouts per week:
\n
\n - 4 full-body, strength-focused workouts.
\n - 0-2 GPP days including conditioning workouts (e.g. 1 anaerobic interval workout and 1 aerobic workout per week) and accessory exercises (e.g. upper-back, trunk, and arm work).
\n
\nThe workout days aren’t set in stone, but we recommend the following training week:
\n
\n - Monday – Day 1 lifting
\n - Tuesday – Day 2 lifting
\n - Wednesday- GPP Day 1
\n - Thursday – Day 3 lifting
\n - Friday – Day 4 lifting
\n - Saturday- GPP Day 2
\n - Sunday – Off
\n
\n
\n
\n
\n
\n
\n
\n
\nIt is 100% okay to mix and match elements of the training week to fit your schedule, however we recommend keeping the putting the lifting days non- consecutively (e.g. M/W/F or T/R/Sat) when possible.
\n
Exercise Selection
\nEquipment-wise, we recommend that folks have a pair of Olympic lifting shoes, cross-training sneakers, and a lifting belt. Straps, wraps, etc. can be used as needed per the lifter’s discretion, but they aren’t explicitly needed.
\n
\nWith respect to strength training, The Olympic Lifting Template programs the variants of the clean, snatch, squat, deadlift, press, and bench press in order to improve the lifter’s proficiency in these elements through repeated exposure and progressive overload with a specialization in improving performance in the competition lifts, e.g. the clean and jerk and the snatch. .
\nWhat’s Next?
\nAfter the Olympic Lifting Template you can pick a number of different paths. One option is to run it again if you saw good progress the first time. Alternatively, you could move to one of our other templates for a sort of “off-season”. In that case, we recommend selecting the Powerlifting II, Strengthlifting II, Titan, Endurance, Powerbuilding I, or Hypertrophy I templates depending on your goals.
\n
\n
\n
\n
",,,,taxable,,1,,,0,0,,,,,0,,,54.99,"Digital Training Templates",,,"https://www.barbellmedicine.com/wp-content/uploads/2019/05/OLY-1.jpg, https://www.barbellmedicine.com/wp-content/uploads/2019/05/Template-Overview.png, https://www.barbellmedicine.com/wp-content/uploads/2019/05/Template-Overview.jpg",'-1,'-1,,,,,,,14,,,,,,"Olympic Weightlifting Template",https://www.barbellmedicine.com/wp-content/uploads/woocommerce_uploads/2019/05/Olympic.zip,yes,no,no,no,0,,woocommerce_email_before_order_table,,woocommerce_email_before_order_table,,woocommerce_email_before_order_table,466
41633,"simple, downloadable, virtual",,"Powerlifting II Template",1,0,visible,"
\n
\n
\n
\nThe Powerlifting II Template is designed for individuals who meet the following criteria:
\n
\n - Have significant previous experience (>6-9 months) training with barbells. If you’re brand new to training that’s great! We recommend our Beginner Template for those who have not been training with barbells consistently. Don’t worry, this template will still be available for you when you’re ready. If you’ve already completed The Beginner Template then we recommend running the Strength I Template prior to the Powerlifting II Template.
\n - Trainees who want to focus on increasing strength in the powerlifts, e.g. the squat, bench press, and deadlift. While we expect most to see increases in muscle size while they get stronger, this is not a template focused bodybuilding. Rather, this serves as a strength-focused template designed to elicit maximal improvements in the squat, bench press, and deadlift. This is our preferred template to run in preparation for your powerlifting meet. With that being said, if you’re trying to lose a significant amount of weight and do not have a powerlifting meet coming up, we’d recommend running the Powerbuilding I or II templates instead.
\n
\n
Scheduling
\nThis is a 13-week strength and conditioning program that includes
6 workouts per week broken up as follows:
\n
\n - 4 strength-focused workouts
\n - 0-2 GPP days including conditioning workouts (e.g. 1 anaerobic interval workout and 1 aerobic workout per week) and accessory exercises (e.g. upper-back, trunk, and arm work).
\n
\nThe workout days aren’t set in stone, but we recommend the following training week:
\n
\n - Monday – Day 1 lifting
\n - Tuesday – Day 2 lifting
\n - Wednesday- GPP Day 1
\n - Thursday – Day 3 lifting
\n - Friday – Day 4 lifting
\n - Saturday- GPP Day 2
\n - Sunday – Off
\n
\n
\n
\n
\n
\n
\n
\n
\nIt is 100% okay to mix and match elements of the training week to fit your schedule, however we recommend keeping the putting the lifting days non- consecutively (e.g. M/W/F or T/R/Sat) when possible.
\n
Exercise Selection
\nEquipment-wise, we recommend that folks have a pair of Olympic lifting shoes, running shoes, cross-training sneakers, and a lifting belt. Straps, wraps, etc. can be used as needed per the lifter’s discretion, but they aren’t explicitly needed.
\n
\nAdditionally, we program some “overload” elements for strength development where we give trainees the option to use things like mini-bands, chains, and the Slingshot. We also program training with specialized equipment like the safety- squat bar (SSB), belt squat, leg press, etc. None of these are necessary however, and we provide alternatives for template users.
\nWhat’s Next?
\nAfter the Powerlifting II Template you can pick a number of different paths. One option is to run it again using the same exercises if you saw good progress the first time. Alternatively, you could move to one of our other strength-focused templates , e.g. the or Strengthlifting II or Strength III templates. Conversely, you could shift focus to hypertrophy (e.g. Hypertrophy I), endurance (e.g. Titan or Endurance), or blend powerlifting and bodybuilding together using the Powerbuilding I or II templates.
\n
\nWe recommend either continuing on the strength track with the Strength III Template or switching to the hypertrophy or endurance tracks by using the Hypertrophy I, Hypertrophy II , Titan, or Endurance templates.
\n
\n
\n
\n
",,,,taxable,,1,,,0,0,,,,,0,,,54.99,"Digital Training Templates",,,"https://www.barbellmedicine.com/wp-content/uploads/2019/05/PLII.jpg, https://www.barbellmedicine.com/wp-content/uploads/2019/05/Template-Overview.jpg, https://www.barbellmedicine.com/wp-content/uploads/2019/05/Template-Overview.png",'-1,'-1,,,,,,,6,,,,,,"Powerlifting II",https://www.barbellmedicine.com/wp-content/uploads/woocommerce_uploads/2019/05/Powerlifting-II.zip,yes,no,no,no,0,,woocommerce_email_before_order_table,,woocommerce_email_before_order_table,,woocommerce_email_before_order_table,466
41636,"simple, downloadable, virtual",,"Low Back Pain Rehab Template",1,0,visible,"
\n
\n
\n
\nThe world prevalence rate of back pain is 9.4%, meaning that if you are experiencing low back pain, you aren't alone.
\n
\n90% of those experiencing low back pain have non-specific low back pain, which means that there is no diagnosable underlying pathology to attempt correlation to pain. This is a good thing and highly likely no need to worry or be anxious about the situation.
\n
\nThe prognosis, the clinical course or outcome, is great with marked reductions in pain and disability occurring within the first 6 weeks for most patients.
\n
\nThis template is based around education and encouragement of the user. We want to education folks and provide reassurance, as it is highly likely the person does NOT have a serious disease warranting further investigation (like imaging), and symptoms will improve over time.
\n
\nWe also want to encourage the individuals to avoid bed rest and stay active.
\n
Expectations
\nThe entire template should take 9-12 weeks depending on the length of PHASE 1.
\n
\nThis process may increase symptoms. Two Rules:
\n
\n
\n
\n
\n
\n
\n
\n
\n - Symptoms shouldn't increase to the point the athlete loses function (debilitated).
\n - If symptoms increase, they shouldn't last for 24 hours.
\n
\nIf either A and/or B occur, then it is likely the athlete is not tolerating loading of the area and modifications should be made.
\n
\nNOTE: If progressive neurological symptoms occur (loss of sensation, loss of movement in extremities, loss of control over bowel or bladder movements, and/or groin numbness - please seek medical consultation immediately.
\n
\nYou may find participation on our Pain and Rehab forum useful for any additional questions or just sharing with others in the community.
\n
Phases
\n
Phase 1 (Week 1*)
\n
\nGoal- Decrease pain and improve active range of motion using isometrics and isoinertial loading.
\n
\n*Week 1 may be repeated for up to 2 additional weeks, e.g. Weeks 1-3 when necessary based on symptoms and improvement. Subsequently, phases 2 and 3 are labeled as if the lifter required 3 weeks in Phase 1, which may not be necessary.
\n
\n
Phase 2 (Weeks 2-5)
\n
\nGoal- Increase loading capacity with increasing volume and lower external intensity.
\n
\n
Phase 3 (Weeks 5-9)
\n
\nGoal- Return to normal programming by increasing intensity and movement specificity, e.g. more absolute load. This is where adding this qualitative metric can help us differentiate these situations for a more accurate view of training progress.
\n
\n
\n
\n
",,,,taxable,,1,,,0,0,,,,,0,,,79.99,"Digital Training Templates",,,https://www.barbellmedicine.com/wp-content/uploads/2019/05/LOW-1.jpg,'-1,'-1,,,,,,,15,,,,,,"Low Back Pain Rehab",https://www.barbellmedicine.com/wp-content/uploads/woocommerce_uploads/2019/05/Low-Back-Pain.zip,yes,no,no,no,0,,woocommerce_email_before_order_table,,woocommerce_email_before_order_table,,woocommerce_email_before_order_table,466
41640,"simple, downloadable, virtual",,"Low Back Pain Rehab Template - Bundle",1,0,visible,"
\n
\n
\n
\nThe Low Back Pain Rehab Bundle includes everything found in the standalone templates, in addition to:
\n
\n-A follow up e-mail.
\n
\n-Access to the private Facebook group.
\n
\n-30 minute consult with Dr. Ray. (Consults will be performed within 16 weeks of purchase.)
\n
\n
\n
\nThe world prevalence rate of back pain is 9.4%, meaning that if you are experiencing low back pain, you aren't alone.
\n
\n90% of those experiencing low back pain have non-specific low back pain, which means that there is no diagnosable underlying pathology to attempt correlation to pain. This is a good thing and highly likely no need to worry or be anxious about the situation.
\n
\nThe prognosis, the clinical course or outcome, is great with marked reductions in pain and disability occurring within the first 6 weeks for most patients.
\n
\nThis template is based around education and encouragement of the user. We want to education folks and provide reassurance, as it is highly likely the person does NOT have a serious disease warranting further investigation (like imaging), and symptoms will improve over time.
\n
\nWe also want to encourage the individuals to avoid bed rest and stay active.
\nExpectations
\nThe entire template should take 9-12 weeks depending on the length of PHASE 1.
\n
\nThis process may increase symptoms. Two Rules:
\n
\n
\n
\n
\n
\n
\n
\n
\n - Symptoms shouldn't increase to the point the athlete loses function (debilitated).
\n - If symptoms increase, they shouldn't last for 24 hours.
\n
\nIf either A and/or B occur, then it is likely the athlete is not tolerating loading of the area and modifications should be made.
\n
\nNOTE: If progressive neurological symptoms occur (loss of sensation, loss of movement in extremities, loss of control over bowel or bladder movements, and/or groin numbness - please seek medical consultation immediately.
\n
\nYou may find participation on our Pain and Rehab forum useful for any additional questions or just sharing with others in the community.
\n
Phases
\n
Phase 1 (Week 1*)
\n
\nGoal- Decrease pain and improve active range of motion using isometrics and isoinertial loading.
\n
\n*Week 1 may be repeated for up to 2 additional weeks, e.g. Weeks 1-3 when necessary based on symptoms and improvement. Subsequently, phases 2 and 3 are labeled as if the lifter required 3 weeks in Phase 1, which may not be necessary.
\n
\n
Phase 2 (Weeks 2-5)
\n
\nGoal- Increase loading capacity with increasing volume and lower external intensity.
\n
\n
Phase 3 (Weeks 5-9)
\n
\nGoal- Return to normal programming by increasing intensity and movement specificity, e.g. more absolute load. This is where adding this qualitative metric can help us differentiate these situations for a more accurate view of training progress.
\n
\n
\n
\n
",,,,taxable,,1,44,,0,1,,,,,0,,,179.99,"Digital Training Templates",,,https://www.barbellmedicine.com/wp-content/uploads/2019/05/LOW-BUNDLE.jpg,'-1,'-1,,,,,,,16,,,,,,"Low Back Pain Rehab",https://www.barbellmedicine.com/wp-content/uploads/woocommerce_uploads/2019/05/Low-Back-Pain.zip,yes,no,no,no,0,,woocommerce_email_before_order_table,,woocommerce_email_before_order_table,,woocommerce_email_before_order_table,466
43153,"simple, downloadable, virtual",,"Beginner Template",1,0,visible,"In addition to the Training Template and accompanying 25-page manual, this purchase also includes a 35-page text on health, programming, and performance outcomes like strength, hypertrophy, and cardiorespiratory fitness.
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\nWho Should Use This Template?
\nThis template is primarily aimed at the following three groups of people:
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\n - Individuals who are new to resistance training (less than 3-6 months of experience in a formal training program).
\n - Individuals returning from an extended layoff (more than 4 weeks) from resistance training. We get it, life happens and one missed session sometimes turns into a longer break from the gym. The Beginner Template is a great on-ramp for those who have been out of the gym for a
\n - Individuals returning from an injury. These folks may have been running one of our rehab templates or working with our rehab coaches. Regardless, if a lifter has been unable to train normally for a substantial period of time (more than 4-6 weeks), they are also a candidate to use this
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\nProgram Structure Overview
\nEach week involves the following features designed to help new trainees gradually 1) improve physical performance, and 2) work towards meeting current exercise guidelines for health purposes:
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\n - Three days of strength training involving three exercises per day that collectively train the entire body. These workouts are ideally performed on non-consecutive days (e.g. M/W/F or T/Th/Sa), but if you have to schedule training days back-to-back, that’s okay – and certainly better than not training at all!
\n - One or two days of conditioning. The Beginner Template gradually introduces the trainee to aerobic and anaerobic conditioning elements over time to improve cardiorespiratory fitness and work capacity that are important for physical development and health outcomes (more on this later).
\n - One or two days of optional accessory work. The Beginner Template includes additional upper back, trunk, and arm work as part of the physical development process. We call this accessory work “GPP”, which stands for General Physical Preparedness. While we strongly recommend all individuals complete the programmed conditioning described above, we don’t feel as strongly about the accessory work during the first phase of training. See the GPP section for further
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\nWith these features, the Beginner Template contains three phases of programming that can be run repeatedly for extended periods of time, as long as the trainee is continuing to demonstrate a trend of improvement.",,,,taxable,,1,,,0,0,,,,,0,,,64.99,"Digital Training Templates",,,"https://www.barbellmedicine.com/wp-content/uploads/2019/05/BEGIN.jpg, https://www.barbellmedicine.com/wp-content/uploads/2019/05/Template-Overview.jpg, https://www.barbellmedicine.com/wp-content/uploads/2019/05/Template-Overview.png",'-1,'-1,,,,,,,3,,,,,,"Beginner Template",https://www.barbellmedicine.com/wp-content/uploads/woocommerce_uploads/2019/05/Beginner-1.zip,yes,no,no,no,0,,woocommerce_email_before_order_table,,woocommerce_email_before_order_table,,woocommerce_email_before_order_table,466