The Heavy-Light-Medium System for Strength and Power

C.S. Sloan

March 11, 2009 04:28 PM
For many years now, I’ve felt that the best all-around system of training is the heavy/light/medium system. It’s great for beginning strength athletes since it teaches them how to properly regulate intensity and volume (and how to handle 3 full-body workouts in a training week). It’s also great for anyone interested in not just developing strength and power, but also developing the muscle mass to go along with it. Add in the fact that it’s capable of getting lifters in great condition, and I think it’s hard to argue against its effectiveness.

The best-known advocate for this style of training is probably Bill Starr, who made the system popular through his classic book “The Strongest Shall Survive” (published in the ’70s), and in many subsequent articles for Iron Man Magazine. Of course, Starr didn’t invent the program. Before his book was published, many bodybuilders and powerlifters from the ’60s and ’70s used it. (Some of these lifters did prefer a medium/light/heavy system of training, however, thinking it best to save the heavy stuff for the last training day of the week.)

The purpose of the article is to show how to properly use a heavy/light/medium system. Although many people advocate this program as a good means for gaining both size and strength (a search of the many internet forums should attest to this fact), I have found that many lifters don’t understand how to utilize it correctly. Since I have trained many others and myself?usually either powerlifters or football players?using the system, I believe I understand its nuances better than most. I have also used this system for extended periods of time (as long as six months), which is something that needs to be done in order to really understand any training methodology.

What follows is a week of workouts designed for anyone that’s new to this style of training. Pay close attention to all of the details, and read the training plan several times before you attempt the program. After I have finished going over the program in detail, I will offer a few pointers so that you can properly tweak the system based on your goals and your level of strength fitness.

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In less then one year after my surgery, I qualified for Nationals and hiked the largest mountain in southern California.

AM WO
Foam Roll 5min

Warm up (10-15mins)

Monostructural Movement
15-20min Cardio @ 50-60%

Cool Down (5-10mins)

Static Stretching Routine

Mid-Day WO
Foam Roll 5min

Warm up (10-15mins)

Monostructural Movement
-Chines Warm Up

Functional Movement
Bar warmup
-Sn. Deadlift+HMS+SP+OHS+Zotes Press 5ea.
-MS+PSB+OHS+Zotes Press 5ea.
-HSP+PS+HS+Sn. Land+ Sn. Drop 3ea.
-SP+HPS+HDS+SB+HSB 3ea.
-Deadlift+HMC+FS+Press 5ea.
-MS+HPS+PSB+SB+Soats Press 5ea.
-MC+HPC+DFS+PJ+Split Jerk 3ea.

Resistance Training (20-30mins)
-Rack Press 3/45%, 3/55%, 3/65%, 3×3/70%,
-Snatch 3@45%, 3@55%, 2@65%, 2@75%, 3-5×1-2@80%
-Clean & Jerk 3@45%, 3@55%, 2@65%, 2@75%, 3-5×1-2/80%
-Jobs Circuit #1 w/2.5-10lbs
-Bent Arm Lateral Shoulder Raise 3×10
-Seated Bent Over Rear Delt 3×10
-Racked Barbell Seated Military (Only go to head.) 3×10

Cool Down (5-10mins)

Static Stretching Routine

Am or Mid-Day WO
Foam Roll 5min
Warm up (10-15mins)
Monostructural Movement
-Chinese Warm Up
Active Warmup
-Supine Scorpion 5ea.
-Prone Scorpion 5ea.
-Leg Pendulum 5ea. way
-Pass Thrus 20
Dynamic Warm up
-Spiderman Lunge 5ea.
-2 Hand 1 Foot Reverse Lunge 5ea.
-High Knee+Lateral Spiderman 5ea.
Joint Mobility
-KB Shoulder Pendulum 10rotations ea. dir.
-Prisoner Walk 10ea. way
Muscle Activation
-Therapy Squats 8 w/3-1-2 tempo
-Scapula Pull Ups 10
-Scapula Dips 10
Core
-Rockers 30
-Oblique Plank 30sec. ea.
Functional Movement
-Bar Warm up
-Deadlift+HMC+FS+Press 10ea.
-MS+HPS+PSB+SB+Soats Press 5ea.
-MC+HPC+DFS+PJ+Split Jerk 3ea.
Resistance Training
- *3 Pos Snatch (1/4-1/2-Full) 3ea@50%, 2ea@55%, 1ea@60%
-* 3 Pos Clean(1/4-1/2-Full) 3ea@50%, 2ea@55%, 1ea@60%
-Back Squat + Deep Squat Box Jump 3+1@50%, 3+1@60%, 2+1@70%, 2+1@80%, 1+1@85%, 1×3+3@90% or 3×1+1 w/ 10-20 second cluster @90%
-Block Mid-Thigh Clean Pull + Ball Slam 3+1@50%, 3+1@60%, 2+1@70%, 2+1@80%, 1+1@85%, 1×3+3@90% or 3×1+1 w/ 10-20 second cluster @90%
-Bent Over Row + Scoop Toss 3+1@50%, 3+1@60%, 2+1@70%, 2+1@80%, 1+1@85%, 1×3+3@90% or 3×1+1 w/ 10-20 second cluster @90%
-Pull Ups Or Chin Ups 3×10
-Push Up 3×10
-Reverse Hyperextensions 3×10
-Rockers 3×10
-Full GHD Sit Ups 3×10
-Russian Twists 3x15ea
-Oblique Dips 3×15
Cool Down (5-10mins)
Static Stretching

AM WO
Foam Roll 5min

Warm up (10-15mins)

Monostructural Movement
15-20min Cardio @ 50-60%

Cool Down (5-10mins)

Static Stretching Routine

Mid-Day WO
Foam Roll 5min

Warm up (10-15mins)

Monostructural Movement
-Chines Warm Up

Functional Movement
Bar warmup
-Sn. Deadlift+HMS+SP+OHS+Zotes Press 5ea.
-MS+PSB+OHS+Zotes Press 5ea.
-HSP+PS+HS+Sn. Land+ Sn. Drop 3ea.
-SP+HPS+HDS+SB+HSB 3ea.
-Deadlift+HMC+FS+Press 5ea.
-MS+HPS+PSB+SB+Soats Press 5ea.
-MC+HPC+DFS+PJ+Split Jerk 3ea.

Resistance Training (20-30mins)
-Rack Press 3/45%, 3/55%, 3/65%, 3×3/70%,
-Snatch 3@45%, 3@55%, 2@65%, 2@75%, 3-5×1-2@80%
-Clean & Jerk 3@45%, 3@55%, 2@65%, 2@75%, 3-5×1-2/80%
-Jobs Circuit #1 w/2.5-10lbs
-Bent Arm Lateral Shoulder Raise 3×10
-Seated Bent Over Rear Delt 3×10
-Racked Barbell Seated Military (Only go to head.) 3×10

Cool Down (5-10mins)

Static Stretching Routine

Rest

AM WO
Monostructural Movement
15 to 20 minutes of cardio @ 50-60% of THR
Cool Down (5-10mins)
Static Stretching Routine

Mid-Day WO
Warmup (10-15mins)
Foam Roll
Mountian Climbers
Core Activation
- Hyper Row 30
- Medicine Ball High Low Seated Twists 30
Muscle Activation
- Hand Stand Hold 30sec
- Full Can 30
- Lateral Raise Palm Down 30
- Front Raise Palm Down 30
- Reverse Throw30
- 2 O’Clock Shoulder Extension 30
Bar Technique (20-30mins.)
- Barskie SD+HHMS+OH Squat 2×10
- Barskie HSP+HPS+DS 3×5
- Barskie Deadlift+HHMC+PP 2×10
- Barskie HCP+HPC+DC 3×5
- 3 Pos Snatch (1/4-1/2-Full) 3@50%, 2@55%, 3×1@60%
- 3 Pos Clean(1/4-1/2-Full) 3@50%, 2@55%, 3×1@60%
-Box Squat w/ Band + [2 Box jump 38-42" (not full extension @ top) + 2 Box Jump 24-28" (over box) + 2 foot quick bound] 3+1@50%, 3+1@60%, 2+1@70%, 2+1@80%, 1-2+1@85%, 3+1@90% or 3+1 w/ 10-20 second cluster @90%
-Push Press + Med-Ball Over head Throw 3+3@50%, 3+3@60%, 2+2@70%, 2+2@80%, 1-2+1-2@85%, 3+3@90% or 3×3 w/ 10-20 second cluster @90%

PM WO
Foam Roll 5min

Warm up (10-15mins)

Dynamic Warm up
-High Knee Tuck + Lunge + Twist 5ea
-2 Arm 1 Leg + Reverse Lunge 5ea
-Half Butterfly + Spider-man 5ea
-2 Arm 1 Leg + Reverse Lunge + Opp. Heel Touch 5ea
-High Knee + Lateral Spider-man 5ea
-Pass Thrus 1×12

Joint Mobility
-OH Scap Throws w/ Swiss Ball 20
-Lateral Band Walk 10ea

Muscle Activation
-Therapy Squats 10 w/3-1-2 tempo
-Scapula Pull ups 10

Core
-Deadbugs 30sec
-Prone Plank 1x30sec.
-Oblique Plank 1x30sec. ea.

Balance
-Single Leg Squat Touch Down 10ea.
- Hand Stand Lean & Pull Away 30sec.

Resistance Training (20-30mins)
-Jobs Circuit #1 w/2.5-10lbs
-Bent Arm Lateral Shoulder Raise 3×10
-Seated Bent Over Rear Delt 3×10
-Racked Barbell Seated Military (Only go to head.) 3×10
-Reverse Hyperextensions 3×10
-Rockers 3×10
-Full GHD Sit Ups 3×10
-Russian Twists 3x15ea
-Oblique Dips 3×15

Cool Down (5-10mins)

Static Stretching Routine

Rest

Hike 10 to 20 miles. With 4,000 to 5,000 feet of elevation gain. Carry a 20 to 40 pound bag

Mid-Day WO
Foam Roll 5min
Warm up (10-15mins)
Monostructural Movement
-Chinese Warm Up
Active Warmup
-Supine Scorpion 5ea.
-Prone Scorpion 5ea.
-Leg Pendulum 5ea. way
-Pass Thrus 20
Dynamic Warm up
-Spiderman Lunge 5ea.
-2 Hand 1 Foot Reverse Lunge 5ea.
-High Knee+Lateral Spiderman 5ea.
Joint Mobility
-KB Shoulder Pendulum 10rotations ea. dir.
-Prisoner Walk 10ea. way
Muscle Activation
-Therapy Squats 8 w/3-1-2 tempo
-Scapula Pull Ups 10
-Scapula Dips 10
Core
-Rockers 30
-Oblique Plank 30sec. ea.
Functional Movement
-Bar Warm up
-Deadlift+HMC+FS+Press 10ea.
-MS+HPS+PSB+SB+Soats Press 5ea.
-MC+HPC+DFS+PJ+Split Jerk 3ea.
Resistance Training
-Snatch 3@45%, 3@55%, 2@65%, 2@75%, 3-5×1@80%
-Clean & Jerk 3@45%, 3@55%, 2@65%, 2@75%, 3×5/1@80%
Plyometrics
Cool Down (5-10mins)
Static Stretching