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Strength Training Method
The Method of Strength
By David Fiori
People in today's society of clicks and views get away from basic core principles. Do not overcomplicate things because of a new fad when trying to build strength and be in condition. Here is a look at a strength and conditioning program, called the method of strength designed by me, David Fiori, of tried and true movements rest times between sets and the days to do this method. After almost twenty years as a strength training athlete, I have compiled a method that keeps up your conditioning and moves strength forward, which people associate with being strong as being slow or out of shape. Also, the other way around, people that are in great shape have minimal strength. It's really simple Just use Newton's law; when something is pushed pulled forward, or up and down, there is an equal or greater force pushing back! This method addresses this so you can have strength and conditioning.
Here is the basic template for each day with rest periods in between sets. I also will outline The assistance exercises for each lift and how to rotate them in and out. You need to know your true or close to the one rep max for each lift, so the percentages are close to or dead on. What I personally recommend is to go under by ten percent of your max; the object is not to miss a lift or move weight slower than normal.
Furthermore, the warmup for this program is totally up to you, but once you start with your working sets, use the timer on your phone or however you want to time yourself; that is the heart of the program the rest periods. Bench press (The method of strength) Conditioning days and heavy days are in three-week waves, with a test day on the 7th week, then a rerun program. For example, I will use 300-pound max for bench waves on both days.
Weight Sets Percentage Reps Rest
1. 75 10 25% 10 30 seconds
2.105 10 35% 10 30 seconds
3.135 10 45% 10 30 seconds
4. OffMethod of strength Heavy day 72 hours after
1. 195 6 65% 8 1 minute
2. 225 6 75% 6 1 minute
3. 255 6 85% 5 2 minutes
4. single up to a new maxAssistant work after the bench session is done, pick two and rotate them in and out over the course of the program. Use different exercises listed below every week. All assistance is to be done with a strict form for three sets of twenty reps heavy as you can go two movements always include one upper back.
Pushdowns
Overhead press
Laying tricep extension
Incline press
Dumbbell floor press
Barbell laying extension
Overhead tricep extension
Close grip incline press
Incline press
Close grip floor press
Band push downsNow here is the protocol for squat and deadlift day, as you will alternate light squat heavy pull on this day, and you guessed it opposite on the second day! We will use a 400-pound squat and deadlift for this example.
Conditioning squat / Heavy deadlift
Weight Sets Percentage Reps Rest
1. 100 8 25% 10 30 seconds
2. 140 8 35% 10 30 seconds
3. 180 8 45% 10 30 seconds
4. offDeadlift same day
1. 260 5 65% 6 1 minute
2. 300 5 75%. 6 1 minute
3. 340 5 85%. 6 1 minute
4. offHeavy squat / light deadlift
1. 260 4 65% 6 1 minute
2. 300 4 75% 6 1 minute
3. 340 4 85% 6 1 minute
Deadlift same day
1. 100 8 25% 10 30 seconds
2. 140 8 35% 10 30 seconds
3. 180 8 45% 10 30 seconds
4 single up on squat and deadliftAssistant work after squat / deadlift is done, pick two and rotate them in and out over the course of the program. Use different exercises out if the ones listed below every week. All assistance is to be done with a strict form for three sets of 10 reps and only two movements always , includ one upper back.
Glute ham raise
Stiff legs
Bent over rows
45 hyper ( back raise)
One arm rows
Banded hamstring curl
Rear deltoid (non-pressing)
Low row seated
Low row standing
Belt squat
Pull throughsSummary
In summary, this is for everyone beginner, novice and even elite athletes. The program and progressive nature are to build up strength tolerance. You have to have a balance between conditioning and strength. I started my journey into the sport of powerlifting and I have achieved very good things, some might even say great. This is simple and straightforward. You build up endurance while at the same time building up the foundation for strengths in weak areas. The rest stages are the key to this program. By shorting the rest periods, you acquire the ability to recover faster, and that right there is the main problem with modern strength training not enough time to recover rest and hydrate. I do coach people, and you can contact me through my: Instagram @worldchamp198 or through my Linktree https://linktr.ee/worldchamp198
I can customize this program for accommodating resistance IE bands and chains, and also, if you are just interested in one lift, please feel free to get ahold of me.
Credit goes to one person, from whom I have learned most of what I have through the years and from whom I have developed this system.Rest in power. Louie Simmons (1947-2022)
Thank you,
David Fiori
