BadgerWOD: GainZ Level 4 & 5 Instructions
Who its for:
Level 4's & 5's are those who've been consistently training hard, are very familiar with strength protocols, and are considered to have decent strength in comparison to athletes around the world.
There's two days split to the program - Day 1 and Day 2. Mondays and Thursdays are Day 1, while Tuesdays and Fridays are Day 2. There are only two exercises per day, but the volume for these two exercises are a lot.
Day 1 - Squat & Bench
Day 2 - Deadlift & Press
For each movement, you'll start with 8 sets of 2 at about 80-85% of your 1RM, followed by 3 sets of 6. Every time you go back to the same movement in subsequent WODs, the total rep for each workout increases:
Monday (Day 1) - 2-2-2-2-2-2-2-2, 6-6-6
Tuesday (Day 2) - 2-2-2-2-2-2-2-2, 6-6-6
Thursday (Day 1) - 2-2-2-2-2-2-2-3, 6-6-7
Friday (Day 2) - 2-2-2-2-2-2-2-3, 6-6-7
Monday (Day 1) - 2-2-2-2-2-2-3-3, 6-7-7
Tuesday (Day 2) - 2-2-2-2-2-2-3-3, 6-7-7
Thursday (Day 1) - 2-2-2-2-2-3-3-3, 7-7-7
Friday (Day 2) - 2-2-2-2-2-3-3-3, 7-7-7
....and so on. To avoid making mistakes, please check the WOD card everytime before you start your WOD.
The objective of putting the rep scheme this way is to allow you to lift very heavy loads for more volume in a single session, thereby building you more muscles, making you stronger and increasing your 1RM. Because of the high volume of training with a single movement, you won't have much time to be doing many other exercises, which is also good as you program your body to get used to the movement patterns of the major lifts.
At the end of the phase, as Level 4 & 5's you will be testing out your new 1RM in hopes of setting major PR.
IMPORTANT - With this programming it is important for you to fully adhere to the program, otherwise you'll waste time switching back and forth between methodologies while you search for your perfect program, meanwhile others are busy making gains...
Every workout starts with a mobility drill. Stretch out/foam roll all your major muscles especially the hip flexors, inner thighs & hamstrings because better mobility in these areas equates better form. For reference, you can check out the Badger Drill mobility page. After that comes the Pre-WOD. The purpose of the Pre-WOD is to prepare your core muscles and central nervous systems for heavy strain - in essence, to 'wake them up'. Once you finish the Pre-WOD, move on to do 1 warmup set with an empty bar for 6-8 reps, followed by 1-2 ramp up sets before proceeding to do the Routine itself. Every rep in the warmup set should be done slowly - 4 counts down, 1 count up. Finish your workout off with the Post-WOD.
Post-WODs are meant to be relatively easy, low in intensity, and helps you reinforce your supporting muscles when it comes to lifts. The Good Mornings are there to help make your back stronger so make sure you do them during the Post-WODs - they're meant to be done using a light weight anyway. Once you're done with Post-WODs, you can finish of with some quick stretching to end your session.
If you are still sore from the previous workout:
That'll make it more important to warm up properly. Do the Pre-WOD, then go for a short 1km run, or practice your rope skips/double unders. Move around. By the time you finish the Pre-WOD, you should be significantly less sore and likely no longer sore at all.