CONCEPT: This program builds on a decent strength base, a next step after Phoenix if getting back into the lifting groove. It is designed for a slightly more advanced lifter/athlete with multiple days of training per week with more than one major lift. Sisyphus features the all major lifts (back/front squat, cleans, presses) and significant commitment to cardio (sprints, tempo runs, alternate equipment). There is a significant amount of volume gained throughout the program with building to heavy singles and doubles at the beginning of most strength sessions. High end strength capacity builds over time in working sets progressing from 60% 3×8 in the first week and the last as 95% 2×1, 90% 3×2, 80% 3×3, 70% 2×5. The program finishes will 5-mile tempo runs, 2.5 miles of hard sprinting, and intense METCONs. No rucking prescribed, but could easily be incorporated on active recovery days if desired. Written in the COVID era, this program can be easily executed in a decent garage gym.

INTENT: Increase pure strength while maintaining cardiovascular endurance.

EQUIPMENT NEEDED: Squat rack, barbell, plates (bumper preferred), dumbbells, kettlebells, alternate means of cardio (rower/assault bike)

LENGTH/FREQUENCY: 8 weeks, 5-6 days per week

DESIGN: 3-2 split, Thursday and Sundays for active recovery or rest.

EXPERIENCE LEVEL: Advanced

NAME SIGNIFICANCE: In Greek mythology Sisyphus was the king of Ephyra. He was punished for his self-aggrandizing craftiness and deceitfulness by being forced to roll an immense boulder up a hill only for it to roll down every time it neared the top, repeating this action for eternity.

There are many elements of life that take on Sisyphean characteristics, be it making your bed in the morning, going to work each day, or even being a good spouse or parent. fitness is no different in that your work is never done. Everyday you have to embrace the struggle and find meaning in it.

It is a lifetime battle against negative inertia, where the struggle against resistance is always present, and it is commitment to constantly fighting your own internal resistance where greatness can be achieved. 

Please pay attention to the recommend Rate of Perceived Exertion (RPE). When it is a heavy single with a RPE of 9, this does not equate to a max. If the program calls for a max (extremely rare), then it’s a max with a 10 RPE.

The same as when a car completely red lines, it is at risk for blowing the engine. When you go all out, especially when you haven’t been lifting heavy for a while, you are inviting a high probability of injury. The intent of training is to prepare to fight, not get injured.

DO NOT SKIP ON THE MOBILITY WORK. Always take time to stretch prior to any session and incorporate a daily stretching practice for longevity. Readiness is a thing, but so is arthritis.

Duration: 8 weeks

Frequency: 5-6 days per week

Monday (D1): Front Squat + Sprint

Tuesday (D2): Clean + Press

Wednesday (D3): Cardio + Core

Thursday (D4): Active Recovery

Friday (D5): Back Squat + Conditioning

Saturday (D6): Bench + Deadlift

Sunday (D7): Rest or Active Recovery