The Strong and Functional Program
The Ultimate GPP Program
Unleash your inner athlete with the Wild Physique Strong and Functional program – a dynamic Push-Pull regimen meticulously crafted to sculpt strength, power, and athletic prowess. Engage in the explosive movements of Olympic lifts, cultivate endurance with Girevoy Sport techniques, build raw strength through Powerlifting, and refine aesthetics with targeted Bodybuilding exercises.
This comprehensive program integrates the best of the various strength sports disciplines I have competed in. By blending kettlebells from Girevoy Sport, the dynamic explosiveness of Olympic Weightlifting, the sheer brute force of Powerlifting, and the muscular development Bodybuilding the Strong and Functional program offers a well-rounded, performance-focused training experience.
This holistic approach not only hones pushing and pulling muscles but also cultivates a physique that is both strong and aesthetically pleasing. Elevate your fitness game, redefine your athletic potential, and embody the essence of the Wild Physique – where strength meets endurance, power meets precision, and every workout is a step towards optimal performance.
With my goal of competing on the bodybuilding stage this year being set for November, I outlined a training program that would allow me to get from where I am to where I want to be. This is what I consider a conditioning phase. I need to build my work capacity back from an active and fit style strength training program to a weight training focused program for bodybuilding.
To do this, I want to build as diverse a skill set for my body as possible. Flexibility and range of motion is great but if you are not strong through that whole range of motion, you might be set up for injury. Being strong at slow speeds is great for moving heavy objects but when you slip on the ice, it is a fast and dynamic movement. Being able to do twenty fast reps is good but when you want to carry groceries in, strength is what allows you to only make one trip.
Supersets, Compound sets, Hot Sets, Giant Sets, etcetera, etcetera, etcetera!
In order to maximize the efficiency of training time, I am pairing exercises together using compound sets. I often say superset instead of compound set. Technically a superset is two exercises for the same bodypart performed with no rest between. Superset just sounds cooler so I like to say it.
This pairing of one exercise with another allows you to rest one exercise without resting the whole body. The three benefits specific to this program are:
Time efficiency: Resting 90 seconds between sets is a quick pace but is enough time to complete another exercise. With many of the core focused exercises, the intensity is low but, if done on their own, would double the workout time.
Metabolic Bump: By doing a low intensity activity, you are burning more calories during the same amount of time. Since fat loss comes down to burning more calories than you consume, every little bit helps.
Increased Cardiovascular demand: Since you are moving, your body needs to pump more blood than it would sitting on your butt. The concept of Zone 2 exercise is just that, maintaining an above average activity level for a significant amount of time daily improves overall fitness and longevity. This is above zone 2 but it contributes to overall fitness in a similar way.
Incomplete Recovery
If this workout were to be designed as a strength only program like during the Muscular and Massive Program, the rest periods would be longer to allow the muscle and nervous system to be closer to full recovery when we start the next set. Since the shorter rest periods used between sets, the intensity (% of max) will be lower but the faster pace will build work capacity and strength endurance in lieu of maximum strength.
The impact on the metabolic system as the muscles will not have their energy stores fully replenished and the fatigue products from the previous efforts will not be cleared from the system. This will make the later sets more difficult due to accumulated fatigue. This increase in demand requires effort to be similar to lifting maximal weights and allows us to get more muscle stress without the additional joint stress from heavier weights.
PHA - que, this works!
That additional metabolic stress needs to be cleared by the cardiovascular and cardiorespiratory system so it will also have the effect of elevating our heart rate for the duration of the workout (Sound like Zone 2 activity to you?). This is due to the total body nature of the core exercises and the compound exercise in general. The body can’t shunt the blood from lower body to upper body and vice versa because we are using the whole body each super…eh, I mean…compound set.
This is called Peripheral Heart Action training. Peripheral Heart Action (PHA) training is a dynamic and efficient workout strategy that alternates between upper and lower body exercises, enhancing blood circulation by promoting continuous movement throughout the body. This method, pioneered by fitness icon Bob Gajda, capitalizes on the body's natural circulatory system, effectively alternating between muscle groups to maintain a consistent blood flow.
The benefits of PHA training include improved cardiovascular health, increased calorie expenditure, enhanced muscular endurance, and efficient utilization of oxygen. By incorporating a variety of exercises targeting different muscle groups, Strong and Functional not only promotes overall fitness but also provides a time-efficient way to build strength, endurance, and cardiovascular conditioning in a single session that maximizes both cardiovascular and muscular adaptations.
Hybrid Training
Just as the Wild Physique hero of Tarzan was a man who lived as an ape, this training program is a mix of functional training with traditional training. By hybridizing the two into one program, we can keep the fitness and functionality high while developing some strength specific attributes. That is what makes this an ideal program for General Physical Prep for a bodybuilding program.
By developing the metabolic systems along with the general strength of the muscles, this program will get us ready for either strength hypertrophy cycle or a muscular hypertrophy cycle after this one. It will build the body’s work capacity so that in the next training cycle we will be able to get an extra set each exercise, an extra exercise each workout, and get more workouts per week because we are able to recover faster and make gains quicker.
By building the motor patterns and building a stronger connection to our working muscles, we will get greater activation of the targeted muscles, making each rep of each set more effective. Better motor control will lead to bigger gains while keeping us healthy with better form both in and out of the gym. That mind muscle connection yields benefits to our whole life not just in the gym.
In conclusion, the Wild Physique Strong and Functional Program stands as a testament to the transformative power of hybrid training, seamlessly intertwining traditional and functional exercises to create a dynamic and comprehensive fitness experience. This innovative approach not only cultivates raw strength and muscle development but also enhances functional capabilities, translating into real-world movements and activities. By marrying the best elements of traditional strength training with the versatility of functional exercises, this program delivers a holistic fitness solution. The benefits are multifaceted – from increased stability, agility, and endurance to the sculpting of a strong, resilient physique. Embrace the synergy of the old and the new, and embark on a fitness journey that not only reshapes your body but also elevates your overall functional performance. With the Wild Physique Strong and Functional Program, you're not just exercising; you're evolving into the strongest, most functional version of yourself.
