THE MIDDLEHURST EXPERIMENT
The Middlehurst experiment is my first full fledged competitive athlete program template.
It is 12 weeks in length. Based around 3 4 week blocks. The first 2 blocks are centered around building strength, the last block is centered around hypertrophy and finding a new 1rm.
It utilizes wave periodization. Building volume up weeks 1-3 ramping down on week 4. Resetting then repeating.
The program is highly customizable. I use front squats, overhead press, and a conventional deadlift. You can use any variation of squat, press, deadlift you prefer. You can also change your accessory movements to address individual weaknesses.
This section is "low intensity high volume"
You should not be sore or burnt out during these blocks.
Each Rep should be performed with maximum explosiveness and ideal technique.
Lots of rest should be taken between sets, you do not want to be fatigued. Ballpark 5+mins
This section is "High intensity Low volume"
You will train to failure and effectively be sore during this block.
1st set: Warm up
2nd set: "Working set" not complete failure, but you should feel worked.
3rd set: "Working set"
4th set: To Exhaustion/Failure
You'll find/calculate a new 1rm at the end of this block.
You should rest adequately between sets, because most of these are isolation exercises it will likely be 1.5-3mins for most people.
This week concludes the program.
All lifts should be very light/bodyweight
The goal is only to move blood to the muscles to increase recovery.
I encourage walking/light active recovery on off days throughout the program.
Link to program:
You will be prompt to "make a copy" select yes. You may also need to download google sheets, it's free.