In this post I’ll discuss the results for my strength carryover test. It should go without saying, if you want to improve your Back Squat, Bench Press, or Deadlift then you’re better off practicing those movements directly. Since my goal isn’t to increase my Powerlifting numbers I’m happy to see any carryover. Strength Program These are the strength and mobility movements I tested carryover for. I performed one workout at the start of each week.

I’m starting the year off with a few tests for my current strength training program. My Current Strength Training Every movement marked with (*) is performed for 1 set of 60 seconds to failure using accommodating resistance. Mobility movements, marked with (~), are performed for 2 sets of 30 seconds using contract-relax PNF stretching. The Kettlebell Swing is used exclusively for cardio, I perform 1 heavy set for 60s with the goal of reaching between 90 and 100 percent of my max heartrate (Zone 5).