FREE PROGRAM! Thick from The Movement Martials Presents: Khaos
Enter the Void to Find Strength
Introduction
Strength is two-fold. On one hand a strong muscle is one that can produce a lot of force. On the other hand, strength is an expression of movement, and movement is a skill. This program aims to create both stronger muscles and expressions of strength through the Big 3:
Squat
Bench Press
Deadlift
Together we will become proficient in each of these lifts by performing them week to week under relatively heavy load and complete assistance work to aid in the development of musculature required for the Big 3.
We understand that strength is not the end goal for everyone, for most it is a means to an end. Surrender to the void and join us on a 6-week journey.
Weekly Structure
Day 1: Heavy Bench Day + Accessories
Day 2: Heavy Squat Day + Light Deadlift + Accessories
Day 3: Volume Bench Day + Accessories
Day 4: Light Squat Variation + Heavy Deadlift + Accessories
Progression
The primary lift progressions are already built in, based on your max that you will enter to the sheet. If you have never maxed before or it has been a long time, err on the side of caution. We want to avoid failed attempts for the progression of strength.
For the progression of accessories you will see an RIR (Repetitions in Reserve) number. RIR of 3 would mean leaving 3 reps in reserve on that lift. The RIR will adjust almost on a weekly basis depending on where you are at in the program. You will choose the weight for the desired rep range. I alway recommend a “feeler” set where you attempt a lighter weight (50%) lighter for about 8-12 reps prior to starting accessory sets.
Accessories: You will have the freedom to choose your accessories based on what your underlying goals are. For instance Kick practices various martial arts, so it is probably a good idea for him not to use straps as he will develop more grip strength compared to someone who is looking more for a hypertrophic stimulus. To make choosing easy we have color coded the selections. You can choose any of the accessories you please! Mess around with them and find the ones you enjoy. For best results try to keep the variation you choose consistent.
Recovery
Given the HIGH intensity and volume, ensure adequate recovery between sessions, focusing on nutrition, hydration, and sleep. An IDEAL training split would have at least a day between each session except between Day 2 & 3 can be trained back to back. Reminder training isn’t always ideal and some days my schedules forces me to train back to back days and I have to take an extra rest day between sessions and that is PERFECTLY fine. Below is an example of my favorite training schedule:
Day 1-Monday
Day 2- Wednesday
Day 3- Thursday
Day 4- Saturday
Thick
Today I weighed in at 162 and I’m 5’7” Strength was never my strong suit. I was a scrawny soccer player, and later a scrawny 800m & 1600m runner. I vividly remember my first time bench pressing 95lbs off of my chest, excited to still be alive. Since then I’ve turned to the dark side, taking on the unknown in the sport of powerlifting.
Lifting IS my sport now, I dedicate most of my free time to learning, lifting and recovering. My goal right now is to reach 400 DOTS. I’ve designed this program and tweaked a few things to allow experienced lifters a taste of what training for maximal strength feels like as well as building proficiency in the big 3 (squat, bench, deadlift)
I’ll keep everyone posted with my recovery methods, training philosophy, movement prep ideas, how my own lifts are going throughout the journey on our discord when anyone can join the discussion and participate for free. Stoked to be taking the leap.
Kick
YO! Kick here 157 lbs 5'7 My whole life I've been thinner / not explosive / not strong. I gravitated to cross country in high school and found out I'm built for endurance. Though I've always lifted, i never ate enough or committed enough to lifting to YOKE OUT!
After trying multiple different styles of programming (hypertrophy, dunk training, hybrid), not eating enough, and stalling on my training, I realized I need to simply build a base of pure STRENGTH.
I'm training in BJJ and Muay Thai outside of lifting, do some form of mobility and calisthenics every day, and will be undertaking volleyball this summer. I'll keep you updated with Thick and let you know how I'm balancing all these in order to build a better base for my martial arts training. I'll let you know how my lifts are progressing here on X, my audio notes from martial arts training on YT (Kick's Kuandaries), my eating habits, and recovery amplifiers. Any further discussion can be had on our Discord. Excited to undertake this with you all and my brother Thick. If you made it this far, feel free to retweet this, be on the lookout, and share the program so we can grow together.
Enjoy