JOHN MEADOWS
Program X
Mountain Dog Training
Mountain Dog Training – Program X
,This is a combina5on of bodybuilding and powerli=ing training. We will be training for
rate of force development as well as maximal strength. To do this we use submaximal
loads and train purely for speed on some exercises (it may seem light, but it will work),
while on others we work up to heavy weights we have to grind with (maximal strength
training). We will be rota5ng exercises every 3 weeks. When you do the same things over
and over, you get stuck and progress halts, especially with maximal loads.
Weeks 1 - 3
Day 1 - Legs and speed squats
Lying leg curls – A3er warm ups, pyramid up using this scheme 15, 12, 9, and 6 reps. Each week I
want you to add 5 lbs to each set, but keep the reps the same.
4 total work sets
Speed squat – I want you to figure 75% of your max ok. So if your squat is 455 right now, figure 345. If
your speed doesn’t feel great off the box, go down to 65% ok. We want speed. “Slow” li3ers need a
lower % to develop speed more than you will. In week 3 we will work up toward another max a3er your
speed sets.
Each week I want you to go up 10 lbs.
You are going to do 8 x 3 on a box that you hit parallel on.
The objecYve is SPEED. If you are going slow, and grinding, you don’t develop the speed strength and
explosiveness we are looking for. Remember that ok!
When you sit on the box, rock back just a tad (keeping your back and core Yght), then come back
forward and blast up.
You get 60 seconds rest between each set. Remember, speed.
8 total work sets
Leg press w/ bands – A3er doing a few warm ups, I want you to work up doing sets of 8 unYl you
reach a weight you can barely get 8 with. Now hit 2 more sets with it for 3 total sets. I have video on my
YouTube on how to hook up bands.
Here is the band progression on the leg press:
Week 1 – One set of pro minis on each side (the long red bands)
Week 2 – One set of monster minis on each side (the long black bands)
Week 3 – One set of light bands on each side (the long thick orange bands)
3 total work sets
, Leg extension – I want 3 sets of 10 with a 2 second flex at the top of each rep.
3 total work sets
Week 2, do 15 reps per set
Week 3, do 20 reps per set
These will rotate out with lunges in weeks 4-7.
Day 2 - Chest & Triceps
Banded hammer press – These are awesome for developing strength and explosiveness. I
have a video on my YouTube on how to hook bands up to flat hammer. If you don’t have a flat
hammer, use a decline, and if not that, use an incline hammer press. For the flat and decline
hammer press, do NOT let your elbows come back past 90 degrees. We need to keep your
shoulders safe. Drive hard against the bands and flex at the top. Do 4 sets of 8 once you reach a
tough weight. Don’t get sloppy! Flex hard and fight the bands.
4 total work sets
Use one set of long red pro minis (red bands) on these.
Add 5 lbs a side in weeks 2 and 3. The bands also give you extra eccentric (they pull back
against you). Eccentric muscle breakdown is what allows you to grow!
Barbell Incline – 2 warm sets of 8, then pyramid up doing sets of 6. Keep going unYl you can
barely get 6 reps. We will count the last 3 sets of work sets.
3 total work sets
Week 2, do the same for sets of 5
Week 3, do the same with sets of 4
Reverse band bench press – This is a money exercise for strength and size. I have a video on
YouTube on how to set up the bands “reverse” style. This style is going to allow you to use
heavier weight, as it will help you out of the bohom, and then the bands will loosen up and you
will have to handle the heavier weight on your own to lockout. These are flat out awesome for
size and strength. Work up to a heavy set of 5. I want it heavy, but I want the reps to be solid
ok. Do 5 sets of 5 with a good weight.
5 total work sets
Week 2, do the same for sets of 4
Week 3, do the same with sets of 3
Program X
Mountain Dog Training
Mountain Dog Training – Program X
,This is a combina5on of bodybuilding and powerli=ing training. We will be training for
rate of force development as well as maximal strength. To do this we use submaximal
loads and train purely for speed on some exercises (it may seem light, but it will work),
while on others we work up to heavy weights we have to grind with (maximal strength
training). We will be rota5ng exercises every 3 weeks. When you do the same things over
and over, you get stuck and progress halts, especially with maximal loads.
Weeks 1 - 3
Day 1 - Legs and speed squats
Lying leg curls – A3er warm ups, pyramid up using this scheme 15, 12, 9, and 6 reps. Each week I
want you to add 5 lbs to each set, but keep the reps the same.
4 total work sets
Speed squat – I want you to figure 75% of your max ok. So if your squat is 455 right now, figure 345. If
your speed doesn’t feel great off the box, go down to 65% ok. We want speed. “Slow” li3ers need a
lower % to develop speed more than you will. In week 3 we will work up toward another max a3er your
speed sets.
Each week I want you to go up 10 lbs.
You are going to do 8 x 3 on a box that you hit parallel on.
The objecYve is SPEED. If you are going slow, and grinding, you don’t develop the speed strength and
explosiveness we are looking for. Remember that ok!
When you sit on the box, rock back just a tad (keeping your back and core Yght), then come back
forward and blast up.
You get 60 seconds rest between each set. Remember, speed.
8 total work sets
Leg press w/ bands – A3er doing a few warm ups, I want you to work up doing sets of 8 unYl you
reach a weight you can barely get 8 with. Now hit 2 more sets with it for 3 total sets. I have video on my
YouTube on how to hook up bands.
Here is the band progression on the leg press:
Week 1 – One set of pro minis on each side (the long red bands)
Week 2 – One set of monster minis on each side (the long black bands)
Week 3 – One set of light bands on each side (the long thick orange bands)
3 total work sets
, Leg extension – I want 3 sets of 10 with a 2 second flex at the top of each rep.
3 total work sets
Week 2, do 15 reps per set
Week 3, do 20 reps per set
These will rotate out with lunges in weeks 4-7.
Day 2 - Chest & Triceps
Banded hammer press – These are awesome for developing strength and explosiveness. I
have a video on my YouTube on how to hook bands up to flat hammer. If you don’t have a flat
hammer, use a decline, and if not that, use an incline hammer press. For the flat and decline
hammer press, do NOT let your elbows come back past 90 degrees. We need to keep your
shoulders safe. Drive hard against the bands and flex at the top. Do 4 sets of 8 once you reach a
tough weight. Don’t get sloppy! Flex hard and fight the bands.
4 total work sets
Use one set of long red pro minis (red bands) on these.
Add 5 lbs a side in weeks 2 and 3. The bands also give you extra eccentric (they pull back
against you). Eccentric muscle breakdown is what allows you to grow!
Barbell Incline – 2 warm sets of 8, then pyramid up doing sets of 6. Keep going unYl you can
barely get 6 reps. We will count the last 3 sets of work sets.
3 total work sets
Week 2, do the same for sets of 5
Week 3, do the same with sets of 4
Reverse band bench press – This is a money exercise for strength and size. I have a video on
YouTube on how to set up the bands “reverse” style. This style is going to allow you to use
heavier weight, as it will help you out of the bohom, and then the bands will loosen up and you
will have to handle the heavier weight on your own to lockout. These are flat out awesome for
size and strength. Work up to a heavy set of 5. I want it heavy, but I want the reps to be solid
ok. Do 5 sets of 5 with a good weight.
5 total work sets
Week 2, do the same for sets of 4
Week 3, do the same with sets of 3
