To progress in a discipline like streetlifting, you'll need a clear plan. Let's consider examples of training programs for confident progress
Contents
Program for Beginners:
Goal: Learn to perform exercises correctly and lay the foundation for further growth.
Frequency: 2 times a week.
Warm-up: 5-10 minutes of cardio (running, jump rope) + dynamic shoulder girdle stretching.
Exercise: Dips on parallel bars with body weight and pull-ups on the bar with a medium grip.
Sets/Reps: 3-4 sets of 8-12 reps.
Rest between sets: 2-3 minutes.
Progression: Gradually increase the number of reps in each set.
Once you can perform all sets with good technique, move on to the next stage, namely adding weight.
Programs for Experienced:
Goal: Increase strength levels and muscle mass.
Frequency: 1-2 times a week.
Exercise: Dips on parallel bars with weight and weighted pull-ups.
Do not move on to this level until you can perform exercises with your own body weight correctly.
Program Variations:
The well-known "pyramid":
Set 1: 5 reps
Set 2: 6 reps
Set 3: 7 reps, and so on
You can vary the increments, for example, increase by 2 reps in the next set.
Reduce weight accordingly as the number of reps increases.
Rest between sets: 1-2 minutes.
The "pyramid" system:
Set 1: maximum reps, for example, 10. Minimum weight.
Set 2: 2 reps fewer, 8 reps. Slightly increase weight.
Set 3: 2 reps fewer again, 6 reps. Increase weight again.
Set 4: 2 reps fewer again, 4 reps. Increase weight again.
Rest between sets: 1-2 minutes.
You can vary the increments, decreasing by only 1 rep in the next set. It's up to you.
This is perhaps the most optimal option for athletes of average fitness level.
AMRAP system:
Perform as many reps as possible in 30 seconds.
Rest for 1 minute.
Repeat 3 times.
Progression: Gradually increase the weight.
"5/3/1" system:
Day 1: 5 sets at 90% of 1RM
Day 2: 3 sets at 85% of 1RM
Day 3: 1 set at 75% of 1RM + 2 additional sets "to failure"
Day 4: rest
Or another option of Jim Wendler's 531:
Frequency once a week
Week 1: 70%x3; 80%x3; 90%x3 and more
Week 2: 65%x5; 75%x5; 85%x5 and more
Week 3: 75%x5; 85%x3; 95%x1 and more
Week 4: 40%x5; 50%x5; 60%x5
This is also a good program option. Convenient and versatile.
Texas Method system:
Day 1: 5 sets of 6 reps
Day 2: 3 sets of 8 reps
Day 3: 1 set to maximum
Day 4: rest
Program for Professionals:
Goal: Achieve maximum strength levels and prepare for competitions.
Frequency: 4 times a week.
Here we move into narrow specialization. But it's important to understand that it might be difficult to combine this type of streetlifting training with your primary one. For example, if you're a powerlifter and decide to train as a streetlifting professional, one might interfere with the other.
If you're a bodybuilder, it depends on how you feel. You might be able to combine your training with this. But if you just want to improve your results in weighted pull-ups and dips, it's easier to train with simpler systems mentioned above.
Classic Streetlifting Variant
Workout #1
Pull-ups on the bar 1*5
Pull-ups on the bar 3*5 (-10% from the working weight in the first set)
Barbell rows 3*10
Standing barbell bicep curls (full range of motion) 3*10
Plate holds 2*max
Plank 2*1-2 minutes
Workout #2
Dips on parallel bars 1*5
Dips on parallel bars 3*5 (-10% from the working weight in the first set)
Bench press 3*10
Triceps extensions on bench with additional weight 3*max
Hanging leg raises 2*max
Boat pose 2*1-2 minutes
Workout #3
Barbell squats 3*10
Overhead press 3*10
Dumbbell front raises 3*24
Barbell rear deltoid raises 3*14
Dumbbell lateral raises in full range of motion (from bottom to top through the sides)
Workout #4
EMOM (Every Minute on the Minute) 10 minutes 1 rope climb + 5 pull-ups (each minute)
Pull-ups on the bar with resistance band attached to the weight and thrown over the shoulder 3*10
Dips on parallel bars (with pause) 3*10 (50% of the working weight)
Wall handstand hold 2*max
This is an example of one week. You can vary and change auxiliary exercises on other weeks, but the main competitive ones - pull-ups and dips - remain unchanged.
Important:
Always warm up: 10-15 minutes of cardio + dynamic and static shoulder girdle stretching.
Use a belt for adding weights. You can make it yourself or buy one.
Don't rush to increase working weights, just strictly follow your training cycle.
Rest sufficiently between sets. This is strength work, so rest should be longer.
Track your progress and adjust your training program as needed.
Pay attention to your technique, it's very important, especially when working with weights.
If you feel pain, take a break. It might be overtraining.
Remember:
Regular workouts are the key to your success.
Don't be afraid to try new things and set ambitious goals.
It's useful to know official standards. This way, you can understand your current level.
