PATH Training Template

True way of The Hunt consists of 5 days of truly making that thing shake.

Laid out in a 4 main lift + conditioning day split, allows stimulus to be moderated and maintained in an increasing manner to allow greater results in the now and the future. 4 week cycle and repeat, depending on what you want your main goal to be next block.

Day 1 - Max Effort Lower

(heavy load, slow velocity) Can be any squat or hinge to your imagination, done in a top set style; where you are trying to break a record from your previous attempts at that particular lift.

(If it/you feels horrible that day, take less weight with a pause or for more reps)

4 Week Block Ex.

Wk1. Safety Bar Pin Squat - 3RM

Wk2. Rack pull below knee Conventional - 1RM

Wk3. Safety Bar Good Morning - 3RM

Wk4. (deload) High Box Squat - 5x5

Day 2 - Dynamic Effort Upper -

(lighter load, max velocity) A big issue right off the bat is ego (this has to move at a specific speed, do not use the max of what you want to hit, but your actual one) Often using bands and chains, perform 8 - 12 sets of 3 with 40 - 60% depending on band tension. Every rep has to be as fast as possible, with 30s to 1 min. rest breaks.

IF YOU DON'T have a max to base your weight off of, take 85% off your most similar max in a similar movement

4 Week Block Ex.

Wk1. Safety Bar Low Box Squat + Bands

40% Bar Weight, 25% Band Tension - 9x3

Wk2. "

45% Bar Weight, 25% Band Tension - 9x3

Wk3. "

50% Bar Weight, 25% Band Tension - 7x3

Wk4. "

(deload) Or start a new wave with a new movement

Day 3 - Conditioning Day

(Zone 2 or glycolytic) Without a base, your building will collapse. If you can be in better shape, you will become stronger. Your body becomes more efficient at pumping blood, which prevents cramping and the build up of lactic acid. In layman's, you can do more reps without as much taxation.

4 Week Block Ex.

Wk1. 25 minute sled (switching style every 5 minutes)

Wk2. 8 x 20 second ski erg for max distance (40 second rest)

Wk3. SA KB Carry (lighter) - 6 x 150 feet each hand

Wk4. 10 x 20 second ski erg max distance (40 second rest)

Day 4 - Max Effort Upper

(heavy load, slow velocity) This is under the same parameters as the lower body max day. More reps on the bench/presses is often better. The only priority is to use your technique, not a horrible unlovable one.

4 Week Block Ex.

Wk1. Close Grip Paused Bench - 3 RM

Wk2. Floor Press - 2 RM

Wk3. Banded Bench - 3 RM

WK4. (deload) Paused Bench 3 x 5

Day 5 - Dynamic Effort Lower

(lighter load, max velocity) This is under the same parameters as the lower speed day. Pick a squat then deadlift variation and do not let go. Deadlifts are often done for singles or doubles.

Wk1. Banded Box Squat / Conventional Block Pull

50% Bar Weight, 25% Band Tension - 9x3 / 70% Bar Weight - 10 x 1

Wk2. "

55% Bar Weight, 25% Band Tension - 9x3 / 75% Bar Weight - 10 x 1

Wk3. "

60% Bar Weight, 25% Band Tension - 7x3 / 80% Bar Weight - 8 x 1

Wk4. "

(deload) Or start a new wave with a new movement

Make sure to warm up if you are beat up, you cannot outrun your hips and back.

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