There are not highly complex gymnastics movements that often. In the beginning there will be a lot of strict upper body gymnastics work (strict pull-ups, scap work, rope climbs, isometric holds, etc). These do progress over time.
We don't have specific progressions written out for each movement as there are a lot of different people coming from different backgrounds, but we do have "options" listed for the higher level of difficulty movements for each day with movement demos.
Also, the coaches are there to work with if you have any questions about something specific that might need more attention. We're happy to work with you and adjust to what is needed.
Basically this program is definitely beginner-friendly. You should have some experience lifting weights but we'll provide the necessary video instruction and coaching to teach you how to do everything. We've had total beginners do our Weightlifting and strength programs in the past and be fine because they had the coaching and instruction from us.
There's a lot more accountability involved with this program than our previous programs or other programs. Other programs (and even our past ones) would give you the program and expect you to do it. If you didn't, well I guess that was on you. We don't feel it should ever be this way. No one signs up for a paid program with the intention of not doing it. Everyone intends, it's just we all have things that happen along the way that try to knock you down. So we've changed how we do things. We want to make sure you don't ever fall off the wagon.
Our solution is that we're going to ask you to check in with us every month so that we know how you're doing on the program, how you feel, what you're happy with, not happy with, and etc. After you check-in, we'll follow up and be there to help you stay on the path if something's getting in your way. We WANT you to get the results you're seeking and we have systems in place to help you do that as much as we can as long as you're still willing to work! If you don't check-in, we're going to assume you've fallen off and we're going to follow up to figure out why. It's this level of accountability that's necessary but yet lacking in so many other programs. We're bringing that with this program.
Plus over the years, we've learned what works well and what doesn't in terms of the athlete's experience and training. We've cut out some of the excess to focus on what works really well. It's still a comprehensive program with workouts, nutrition, education, coaching, community and etc. Just cleaned up and better.
You'll have to take our word for this one but remember you're always able to try the program for 30 days to see if you dig it.
The Shrugged Strength Challenge is meant to be a stand-alone program. It's mean to be the total package for getting stronger and getting better conditioning. And w're really proud of this thing! Ideally, you wouldn't need to do anything else to accomplish that. Many ambitious folks begin our program wanting to do extra but find that the Shrugged Strength Challenge is plenty for them to do AND is getting them the results they were looking for. We don't recommend trying to do too much on top of the SSC and we WILL NOT be individually adjusting the SSC to account for your extra training or programming but that being said, you're a grown person and fully capable of taking ownership of your training and if you feel comfortable with layering some programs with the SSC, you're welcome to try that.
And as we said before, if you're goal is to get STRONGER and IMPROVE your conditioning at the same time, this is the program for you.Can I do this program with an injury?
Yes, you can sign up, and then start when you like and go at your own pace. You'll just likely receive e-mail a little ahead of where you are, based on the timing of our systems. As long as you're doing the monthly check-ins you'll be fine and will be able to continue at your own pace.
I’m pretty happy with my squat numbers currently. Yea another 50 would be awesome but what I really want is to improve my overhead numbers and maybe my deadlift (BS>Deadlift) AKA THEY SUCK! Is this a well-rounded program?
This is a strength program with emphasis on keeping or improving your engine so you don't feel out of shape and slow.
We're gonna make you strong all around. We'll be doing squats, pulls, deadlifts, overhead work, carries to improve grip strength and core strength/stability. We're going to pay a lot of attention to hammering out strength imbalances (quads vs posterior chain, push vs pull strength). This will make you more balanced strength-wise which is good to prevent injury and improve performance. We're also going to build your conditioning with different energy system training (aerobic, anaerobic work).
To clear things up..."Increase strength and conditioning" is broad as hell and not specific enough to be measured. So that's why we tack on the the goal to increase the squat by 50 lbs and improve the Helen time by 3 minutes. This is just our specific measurement for success. We'll definitely be working towards getting more than your squat and "Helen" times better.
So yes we will be doing a lot of overhead work to improve overhead strength and stability and pulling strength. And during the program, we'll be testing and measuring your strength and conditioning to figure out how much progress you're making.