I use the floor press to build a massive overhead press. Ever since I transitioned away from power sports to pure strength sports, this lift has been a permanent fixture in my routine. I’ve watched countless athletes achieve incredible success with it in both powerlifting and strongman competitions. Here is exactly how I program it to maximize upper-body power: ⚙️ The Blueprint - The Placement: It always follows my main heavy strength movement for the day. - The Schedule: It stays in my program year-round—no rotating it out. - The Volume: I keep it between 3 to 5 sets of 3 to 8 reps. ⚡ Why It Works By stripping away the lower body, you eliminate leg drive entirely. The floor forces a hard stop at the bottom, destroying the stretch reflex. This leaves you with nothing but raw, unadulterated upper-body power to drive the weight up, directly translating to a rock-solid overhead lockout. If you are an athlete looking to build a resilient, capable frame, I highly recommend adding this to your arsenal. 👋 Looking for structured programming? Drop a comment below or send me a DM right here on Skool! You can also head over to Barbarian Culture to check out our latest resources, gear, and coaching tracks.

Here is a program i followed for 9 weeks. i used this to prep myself for Strongman Training that led to the competition 14 weeks later. Its similar to German Volume Training (GVT), however, we do not stick with 10 x 10 for the full 9 weeks. The first 3 week wave is 10 x 10 starting at 50%. If you get all reps, move the weight up 5lbs for upper body and 10lbs for lower body. Each week you do not get all the reps, keep the weight the same the following week. The 2nd 3 week wave is 8 x 8 at 60%. Same progression for the next 2 weeks as phase 1. The 3rd 3 week wave is 6 x 6 at 70%. Same progression for the next 2 weeks as phase 1 and 2. Use 1 major upper body lift and lower body lift to follow for the full 9 weeks. I recommend a squat variation and a press variation. Take a week beforehand to find out what your current max is for the squat and the press. Best way to do this is to work up to a heavy set of 3 to 5 reps. Once you get your reps with the weight you used i will show you the formula to use in order to find your estimated max and your training max. We will be training off the training max, not the estimated max. Take the amount of weight used and multiply that by the amount of reps completed (ex: squat 225 x 4 reps = 900) take that number and multiply it by .033 (900 x .033 = 29.97 (round to nearest 5 or 10lbs)(30) and add that number to the amount of weight lifted (225 + 30 = 255) multiply that number by 90% and that is your training max (255 x .90 = 229.5)( training max is 230lb and estimated max is 255lbs. Use the same protocol when finding your training max for your press as well. There will be another training day, i recommend using it as a body building full body day. focus on machines and dumbbells. There will not be much variation with this program. This program is designed to break through a strength plateau by using volume and having a hyper focus on lift each day. At the end of the 9 weeks you will break a previous record. After the 9 weeks. take a 1 week deload light week and then put all your focus into each of these 2 lifts and go for a new personal best either a 1RM or pick a weight and go for a rep PR with a challenging weight. My personal way to test is to take the same weight i used at the very beginning to test my initial strength versus my strength i accumulated over the last 9 weeks.

This is not another fitness group. This is a brotherhood built for men who refuse to stay stagnant. The modern world has made men comfortable, distracted, and disconnected from their potential. The Warband exists to help men rebuild what has been lost: 🔥 Strength 🔥 Discipline 🔥 Resilience 🔥 Brotherhood The ancient warriors understood something we often forget: A man does not become stronger alone. As Hávamál teaches: “A man becomes wise by speaking with other men, but remains foolish by keeping to himself.” Here, we sharpen each other. We share knowledge. We challenge each other. We grow together. Whether you are rebuilding your strength, starting your journey, or pushing toward a higher standard—you belong here. Introduce yourself below: ⚔️ What is your name? ⚔️ Where are you in your journey? ⚔️ What is one thing you want to improve? The fire is lit. Welcome to the Warband.