The Tight Tan Slacks of Dezso Ban: Freak Quest

An excerpt from this book . . .

20 coaches, six months of strength and conditioning workouts:

https://www.amazon.com/Underground-Strength-Training-Collective-Conditioning-ebook/dp/B06WGXZMSR/ref=cm_cr_arp_d_product_top?ie=UTF8 M

Much, much more here:

https://www.undergroundstrengthcoach.com/

FREAK QUEST

by Matt Wichlinski (2017)

https://www.tssathletics.com/

When Zach requested that I provide the Underground Strength Nation with a program, I knew I had to represent accordingly. I took his request and turned it into a FREAK-QUEST!

Be warned . . . you will never be the same again.

You choose what tool you like to use for the program, such as a barbell, kettlebells, dumbbells, or sandbag. If you choose to change tools, that's cool too, it's your quest. A single tool simplifies things, but nobody said you must keep it simple.

A barbell is great because you can easily micro-load the weight, but sometimes a barbell is not available or other tools feel more natural, and better for the given exercise. It is up to you and you can and should experiment to see what you like best and what is most effective.

While the weight of a barbell can be easily adjusted, if you choose to use a sandbag or kettlebells, you may be limited to using a fixed weight. In which case, the progressions will change slightly by not adding weight, but by adding your choice of reps, sets, or cutting down on resting time between sets. All options are awesome, but each has its own purpose.

Adding weight, adding volume, or decreasing rest will all intensify your training. Choose which direction you want to go based on your own goals and equipment availability.

- We will begin every training session with one strength based exercise.

- This is a strength and conditioning program based around one major compound lift followed by a full body complex, every training day.

- Rest a few minutes after the first exercise and start fresh and be warned - they are grueling.

- Check your ego when choosing a weight, but don't be a pussy, either. Challenge yourself.

- Perform each complex once per week for a total of four training sessions per week.

- It will be a 6 week cycle.

Follow the strength progressions weekly, go by feel, adjust the sets and reps as stated, push hard, go heavy, but be safe.

As for the complex progressions, start conservatively with the weight that you choose, and add a little each week. The first week take whatever rest you need to begin the next set and complete it without putting the weight down. Time your rest period, it is a starting point that you will try to beat in the future.

Choose ONE method of progression; if you choose to progress in more than one area at a time it may get exponentially difficult and you set yourself up for failure. Every time you repeat the program, choose a different method of progression from the end of your last cycle.

A few progression choices are stated below.

Use only as a guide; choose your own progression weights, volumes, rest periods etc. For clarity the sets and reps are listed as Sets x Reps. All progressions are based off of previous weeks performance.

Do not progress until you have completed all sets, reps and rest times without fail. If you fail, you will simply try harder next week with the same progression until you succeed.

Feel free to substitute exercises based off of ability (sub back squats for front squats for example).

Week 1 - Foundation Week.

Everybody starts in the same place. Where you progress from here is up to you.

Strength - 5 x 5

Complex-

A) weight progression (W) 5x5 - choose conservative starting weight

B) volume progression (V) 5x5 - 5 sets of 5 reps each movement (25 reps/set)

C) rest progression (R) 5x5 - 180 seconds rest between complexes

Week 2

Strength - 7 x 3

Complex -