2024 persist roadmap
A couple of weeks back I encouraged you to try a visioning exercise. I had you look forward several years to envision your life and all the wonderful things that were coming its way. A crystal clear view of your life 5 years from now can help tremendously when planning out the next steps in your life.
The same is true when it comes to training. For years as a coach, I’ve gone through the exercise of thinking about where I want my clients to go months or years from now and then working backward to today to plan out the training that will get them to their goals.
With a bigger group of clients like we have in PERSIST, it is harder to keep all of your specific goals in mind when writing out each detail of the program. What does help, however, is having a roadmap of the training year in mind before the pen goes to paper-building training cycles.
Just like with everything in life, training should have its seasons and cycles. We have evolved in environments that are changing cyclically around us. The weather and seasons change. For many of us the daylight rhythms change. With each of these climate and physical environmental changes that come, so do our behaviors and activities. The foods that are available to us change with the seasons too so our nourishment can look different depending on the month of the year. We go through seasons of life as we age, change careers, have families, etc. Change and seasonality are essential to life. Too much of the same and we get bored, stop adapting and become lesser versions of ourselves.
So what is the PERSIST ROADMAP?
HOW DO WE PLAN THE YEAR?
First we have to acknowledge that we have participants that join us all throughout the year. There is truly never a bad time to join PERSIST. Every training session is built in such a way to check the most important fitness boxes. Each week is built in such a way that you get a balance of training across 3-5 days. Every 6 week training cycle is devised in a way that you will see progression week after week and even if you start on week 2 or 4 you still stand to see progress.
The themes of our ROADMAP are in place for two reasons. To give the long-time consistent PERSIST members a true year-long journey. Just like athletes in sports have seasons they go through including pre-season, in-season, post-season, and off-season, we too have phases to the year where the themes, training volume, and intensity vary. This ensures we don’t get stagnant. This ensures we keep challenging our bodies, honoring the fundamentals, and honoring our body’s health and well-being.
Annual PERSIST INTENTIONS – As the athlete you always have the ability to regulate your own effort and intensity. I like to have the following Quarterly Intentions with my training so that I can know which parts of the year I’m going to turn up the intensity and which times of year I’m going to focus on foundations and be prepared for more volume.
January - March - Quarter 1
Beginnings – Re-Establish Foundational Strength Pattern. Reserve a little more in the tank when it comes to RPE (Rate of Perceived Effort, or how hard you push your lifts). There is a big build ahead of you and consistency is more important than pushing your highest effort. This foundation you build now is going to pay off huge as the year progresses.
April - June - Quarter 2
Spring Emergence – Growth of your Foundational Strength and Skill Patterns. With 3 months of foundations underneath you it is time to start pushing yourself more. These next 3 months are when you will accumulate more volume of training with Moderate to High-intensity levels.
July - September - Quarter 3
Summer Intensification – Challenge and Stretch your Foundational Strength and Skill Patterns. This is the phase of the year when you really can push your intensity higher. With greater intensity, you will want to back off your total amount of work/volume. You’ve prepared yourself in the first half of the year to push yourself here.
October - December - Quarter 4
Winter Sustainability – Play with your newly built Foundational Strength and Skill Patterns. Don’t make the mistake of trying to continue to push your summer intensity to the end of the year. This is a good place to back off your intensity slightly and just enjoy the new fitness heights you’ve achieved. We will explore fun ways to apply your fitness and strength.
Program Progression Concepts – Within every 6-week training cycle and 12-week training block, we consider progression in several ways. Below are just a few of them and you will see these themes week after week when you follow PERSIST.
MOVEMENT COMPLEXITY
LOW → MODERATE → HIGH COMPLEXITY
- Example 1
- Seated DB Strict Press
- DB Strict Press + DB Push Press
- Example 2
- Flat Barbell Bench
- 1-1/4 Low Incline Barbell Bench Press
- Example 3
- Pike HSPU
- Deficit Strict HSPU
STRENGTH TRAINING LOADS AND INTENSITIES
MODERATE → HIGH → STRENGTH VOLUME → BENCHMARKS
- Example 1
- Every 3:00 x 3 sets; 10 reps @31X1
- Every 90 sec x 8 sets; 8 reps @20X1
- Every 3:30 x 4 sets; Build to 5RM + AMRAP Backoff @20X1
- Example 2
- Every 90 sec x 8 sets (4/side); 6-8 reps @21X0
- Every 90 sec x 8 sets (4/side); 12 reps @21X0
- Every 2:00 (6/side); Build to a 6RM/side @21X0
OLYMPIC LIFTING
COMPLEXES → CLASSICS → w/ FATIGUE
- Every 90 sec x 6 sets; 2 Power Snatch + 2 Snatch Push Press + 2 OHS
- Every 90 sec x 6 sets 3 Full Snatch
- Every 2:00 x 5 sets 2 Power Snatch + 2 Full Snatch + 6 Bar Facing Burpee
annual persist program themes
The third way we organize the year is around training themes. These general programming rules that define each quarter help us to write programs that build off each other. This could be called our PERSIST ROADMAP for the year. Rest assured that no matter where you start on the Roadmap you want to know you are headed somewhere with your fitness progressions.
January - March - Quarter 1 - Foundations
- Build a Foundation of Training Volume at a Moderate Intensity Level
- Strength Intensity – Low Complexity Moderate Volume
- Olympic Lifts+Speed Strength (PERFORM ONLY) – Higher rep complexes forcing lower loads.
- Strength Balance – Design always supports strength intensity and the promotion of longevity.
- Conditioning – Lower complexity formats and lower skill movements. Start Establishing The Aerobic Base – More Grinders and Longer Aerobic Pacing Work
April - June - Quarter 2 - Accumulation
- Accumulation of Volume at a Moderate to High-Intensity Level
- Strength Intensity – Low Complexity, High Volume
- Olympic Lifts+Speed Strength (PERFORM ONLY) – Higher rep emphasis on classic lifts
- Strength Balance – Design always supports strength intensity and the promotion of longevity.
- Conditioning – Lower complexity formats, a combination of high-skill and low-skill movements. Begin Exploring More Conditioning Gears and Levels – Fast Paced Interval Work
July - September - Quarter 3 - Intensification
- Intensify your Training with a slightly reduced Volume
- Strength Intensity – High complexity, moderate to low volume, emphasis on strength building
- Olympic Lifts+Speed Strength (PERFORM ONLY) – lower rep emphasis on classics
- Strength Balance – Design always supports strength intensity and the promotion of longevity.
- Conditioning – high complexity formats, utilization of several high skill movements. Introduce more Variety to your Conditioning – Bring Skills and new Challenges
October - December - Quarter 4 - Realization into the Off Season
- Increase Training Volume Slightly from Q3 but overall reduce intensity to ensure you can sustain the rest of the year
- Strength Intensity – moderate volume, low complexity trending toward foundation building
- Olympic Lifts+Speed Strength (PERFORM ONLY) – low joint stress complexes
- Strength Balance – Design always supports strength intensity and the promotion of longevity.
- Conditioning – fun formats with combination of low and high skill. Playtime with Conditioning – Lots of fun, variety, and challenges
I’m excited to take you through the next year of training and continue to evolve with you.
persist January cycle highlights
We are just days away from the start of 2024 and the next training cycle in PERSIST. We put in a lot of hours paying attention to every detail of the upcoming programs. We got a ton of valuable feedback from our testing groups and persist members and have injected a lot of care and thought into the coming months of training.
With the launch of our 3x/week PUMP LIFT and CONDITION programs we have a variety of frequency options for you to choose from now. You can find a program that suits you if you train 3x, 4x, or 5x per week.
Below are some of the highlights that are coming to the various program tracks. These are sections of training I’m particularly looking forward to having you get your hands on regardless of what track you select.
NEW: 3 Day Full Body
Hectic schedule? Want to pair lifting with other sports and activities? Beginning in January you’ll find two new workshops in Persist: PUMP LIFT and PUMP CONDITION in 3 day, full-body formats.
PUMP FORMATS
STRENGTH INTENSITY HIGH VOLUME SQUAT
Back Squat or Leg Press Every 75 sec x 6 Working Sets
- Warm-Up Set 1: 8 reps @ 20X0 – Easy
- Warm-Up Set 2: 8 reps @ 20X0 – Moderate
- Working Set 1: 8 reps @ 20X0 – RPE 6
- Working Set 2: 8 reps @ 20X0 – same weight
- Working Set 3: 6-8reps @ 20X0 – same weight
- Working Set 4: 6-8reps @ 20X0 – same weight
- Working Set 5: 6-8reps @ 20X0 – same weight
- Working Set 6: 6-8reps @ 20X0 – same weight
STRENGTH INTENSITY SUPERSET – Shoulder Burner
Every 3:00 x 4 sets
- Supinated Strict Pullup or Supinated Lat Pull Down (Shoulder width grip) -directly into-
- DB Lateral Raise; 15 reps @20X0 – RPE 7 -rest until next 3:00 mark and begin the next set-
Pull Up Loading
Warm-Up Set – 10 reps @ 20X1 – Easy (BW or Assisted)
Working Set 1 – 10 @ 20X1 – RPE 7
Working Set 2 – 8 @ 20X1 – RPE 7
Working Set 3 – 6 @ 20X1 – RPE 7
Working Set 4 – Drop back to your Set 1 and perform an AMRAP @20X1 (Goal is 10-14 Reps)
STRENGTH INTENSITY AGONISTS SUPERSET – Push Push
Every 4:00 x 3 sets
- Strict Bar Dip @ 20X0
Warm-Up Set 1: 20 sec Dip Support
Working Set 1: 8 reps @RPE 7
Working Set 2: 8 reps – same weight/assistance as Set 1
Working Set 3: 8 reps – same weight/assistance as Set 1
rest 30 sec then proceed to 2
- Incline Bench Press (45 Degree Incline) @ 20X0
Warm-Up Set 1: 10 reps @ lightweight
Working Set 1: 12 reps @RPE 7
Working Set 2: 10-12reps – same weight as Set 1
Working Set 3: 10-12reps – same weight as Set 1 + Single Drop Set to Form Failure
STRENGTH BALANCE – Upper Lower Push
Every 3:00-3:30 x 4 Working Sets
- Barbell Floor Press @ 30X0 x 2-4 reps -15 sec rest and begin-
- Alternating Suitcase Drop Lunge (2″ step) x 20 Steps (10/leg)
-rest until the next 3:00-3:30 mark-
CONDITION – Classic Couplets
For Time 11-10-9-8-7-6-5-4
Kettlebell Floor Press 53/35lb or 35/26lb
*25 Double Unders or 50 Single Unders Between Each Round
into
5 Rounds 8 Strict Ring Dips or 8 Strict Bar Dips
10/8 Cal Row Between Each Round
*15 Min Time Cap
PERFORM FORMATS
STRENGTH INTENSITY – Push Two Ways
Every 4:00 x 3 Working Sets
- Incline Bench Press (45 Degree Incline) @ 21X0
Warm-Up Set 1: 10 reps @ lightweight Working
Set 1: 12 reps @RPE 7 Working
Set 2: 10-12reps – same weight as Set 1 Working
Set 3: 10-12reps – same weight as Set 1
rest 30 sec then proceed to 2
- Strict Ring Dips or Strict Bar Dips
Warmup Set 1: 20 sec Dip Support Working
Set 1: BW Reps to Failure @20X0 Working
Set 2: BW Reps to Failure @20X0 Working
Set 3: BW Reps to Failure @20X0
SKILL DEVELOPMENT
Every 3:00 x 4-5 sets
Bike 12/10 Cals 3 Strict
Muscle Up 3 Strict Ring Pull Ups 12 Alternating Pistols (6/side)
INCREASING EFFORT AMRAP
10 min AMRAP @ 80% Effort
8 Push Press (115/75, 95/65) 8
Hang Power Clean (115/85, 95/75)
150-200m Run
rest 2mins
5 min AMRAP @ 90% Effort
4 Push Press (115/75, 95/65)
4 Hang Power Clean (115/85, 95/75)
75-100m Run
HOT START – Skill Focus
5 Rounds for Time
1 Legless Rope Climb or 5 Strict Tucked Pull Up
12 Kipping HSPU or 12 Yoga Push Ups
1 Rope Climb or 5 Strict Tucked Pull Up
12/10 Cal Bike
STRENGTH BALANCE – Push Pull SuperSet
Every 4:00 x 3 sets
- Back Support Arnold Press Warm-Up Set – 10 reps @20X1 – Easy Working Set 1 – 10 @20X1 – RPE 9 Working Set 2 – 8 @20X1 – RPE 9 Working Set 3 – Drop back to your Set 1 and perform an AMRAP @20X1 + a single drop set to form failure.
rest 30 sec then proceed to 2
- Alternating Gorilla Row OR Alternating DB Pendlay Row Warm-Up Set – 20 reps (10/side) @10X0 – Easy Working Set 1 – 20 reps (10/side) @10X0 – RPE 9 Working Set 2 – 20 reps (10/side) @10X0 – same weight as set 1 Working Set 3 – 20 reps (10/side) @10X0 – same weight as set 1
BARBELL CYCLING INTERVALS
6-8 sets:
4 Hang Power Cleans 155/105 or 115/75
4 Box Jump Step Down @ 30/24″
-rest 30 sec between sets
rest 2 minutes
6-8 sets:
2 Power Clean + 2 Hang Power Cleans 155/105 or 115/75
4 Burpee Over Bar
-rest 30 sec between sets
PILLARS/MINIMALIST FORMATS
ABSOLUTE STRENGTH – High Volume Hinging
Stiff Leg Deadlift (Barbell or DB) Every 75 sec x 8 sets
- Set 1: 8 reps @ 20X0 – Easy Warmup
- Set 2: 8 reps @ 20X0 – Moderate Warmup
- Set 3: 8 reps @ 20X0 – RPE 6
- Set 4: 8 reps @ 20X0 – same weight
- Set 5: 6-8reps @ 20X0 – same weight
- Set 6: 6-8reps @ 20X0 – same weight
- Set 7: 6-8reps @ 20X0 – same weight
- Set 8: 6-8reps @ 20X0 – same weight
ASCENDING AMRAPS
10min AMRAP 2-4-6-8-10….increase by 2 reps every round
Ring Row @ 20X0
Right Arm KB or DB Snatch 53/35 or 35/26
Left Arm KB or DB Snatch 53/35 or 35/26
*7/5 Cal Bike every round
PUSH SUPERSET – Upper Lower
Every 3:00-3:30 x 4 Working Sets
- Close Grip Bench Press or DB Bench Press @ 30X0 x 4-6 reps
-15 sec rest and begin- - Suitcase Short Step Walking Lunge x 16 Steps (8/leg)
-rest until the next 3:00-3:30 mark-
CLASSIC COUPLETS
5 Rounds 250/200m Bike or Shuttle Run
10 Dual KB or DB Bench Press 53/35lb or 35/26lb
into
5 Rounds 250/200m Bike or Shuttle Run
12 Bench Dips
*15 Min Time Cap
UNILATERAL STRENGTH BALANCE – Strong Hips
Every 75sec x 9 Sets (3 sets each)
1st – Right Leg Suitcase Step Up x 10 reps @ 21X0
2nd – Left Leg Suitcase Step Up x 10 reps @ 21X0
3rd – Hamstring March – 12-14 steps @20X1
DECREASING REP AMRAP – Hinge Push Run
12 min AMRAP @85-95% Effort
8 Devils Press 50/35lb or 35/20lb
100m Run
8 DB Push Press @20X1 50/35lb or 35/20lb
25 DU or 50 Single Unders
*Every 4mins Decrease the reps by 2.
Minutes 0-5 = 8 reps, Mins 5-10 = 6 reps, Mins 10-15 = 4 reps
NEW CYCLE STARTS MON. Jan 1
Not yet in Persist? Get started today with our new subscriber sale (through 1/3) or by signing up for your 2-week free trial. You’ll get all 5 tracks, workshops, plus bonus ebooks too!
