JACKEDTHLETE – Jacked, Strong, Explosive – High Frequency Training

JACKED [jakt] adjective – (of a person) having very well-developed muscles.

ATHLETE [ˈaTHˌlēt] noun – a person who is proficient in sports and other forms of physical exercise.

JACKEDTHLETE is meant for competitive athletes desiring both the physical development needed to compete at a high level (strength, power, and explosiveness) paired with the muscularity to cultivate confidence, high testosterone, and thus increased performance.


Prerequisites for this training are:

  • Intuition with training
  • Intuition with your body

This is not meant for newbies as there would be too many questions that seasoned lifters already understand.


More Frequency = More Gains

Every time you train, you increase protein synthesis.  Train more often = Increase protein synthesis more often = More gains (in theory).

Training 6-7 days per week (compared to 3 or 4) keeps you in a more anabolic state, partitioning nutrients to muscle instead of fat.

Essentially, you are ‘signaling’ muscle growth more often with more consistent training.


Stimulus – Recovery – Adaptation (a la Mike Israetel)

Training disrupts homeostasis.  For our purposes, we will look at the SRA (Stimulus – Recovery – Adaptation) curve lengths for two qualities:

  • Hypertrophy (Gaining muscle) – according to Mike Israetel, this is 2-4 days for most body parts
  • Strength and Power – according to Mike Israetel, neutral output depends on how disruptive training was

Takeaways: Training body parts more often than once or twice a week is better for hypertrophy purposes.  Training strength and power in less demanding ways allows you to train them more often.

Other golden tidbits from Israetel: Movement-wise, the Deadlift tends to cause the most stress (less with sumo) with the Squat second (less with high bar and front squat) and Bench third (less with close-grip).

In order to train with more frequency, the ‘Session Magnitude’ must be smaller to allow for recovery and adaptation.

Check out their book: Scientific Principles of Strength Training to get a better understand of SRA curves.


Weekly Training Split

Day 1: Lower Body – Deadlift (PSH)

Day 2: Upper Body – Bench Press (PSH)

Day 3: Lower Body – Squat (PSH)

Day 4: Upper Body – Overhead Press (PSH)

Day 5: Lower Body – Sled/Unilateral Focus (PH)

Day 6: Upper Body – Incline Press (PH)

Day 7: Rest or Repeat

Note: Power or Explosiveness = P, Strength = S, Hypertrophy = H


Daily Training Components

  • Warm-Up & Activation: Prepare for the day’s training
  • A) CNS Warm-Up: Explosive training to “turn on” and “excite” the central nervous system
    • develops explosiveness in athletic movement patterns
    • enhances maximal strength by increasing “readiness” of the CNS to produce high force
  • B) Max Strength: Compound movements that form the “meat and potatoes” of your body’s force and power production.  The rep scheme used for all strength exercises are:
    • Warm-Up (e.g. 10 @ light, 5 @ medium, 3 @ heavy, 1 attempts until 9/10 difficulty)
    • 1 set 1 @ 9/10 Difficulty
    • 1 set 3 @ 80-85%
    • 1 set 5 @ 70-75%
    • *on upper body days, Max Strength Pushes are followed by Max Strength Pulls
  • C), D)… Assistance and Pump Exercises: Strengthen weaknesses, work on limitations that affect the Max Strength exercises, and get jacked

DAY 1 – Deadlift Day

A) Explosive Jumps – 3-4 sets

  • Broad Jump w/ Reset (5 reps)
  • Continuous Broad Jump (5 reps)
  • Ascending Depth Drops (start low, increase with each set) (2 reps ea. height)

B) Deadlift variation – work up to 1 set of 1 @ 9/10 difficulty, drop down to 80-85% for a set of 3, drop down to 70-75% for a set of 5.  Rest 3-5 minutes between these sets

  • Conventional-stance
  • Sumo-stance
  • Trap Bar Deadlift

C) Hamstring/Quadriceps/Low Back/Glute – perform 3-5 sets

  • Nordic Hamstring Curls (sets of 5-10)
  • Heavy Backwards Sled Drag (~40 yards)
  • Back Extension (sets of 15-25)

D) OPTIONAL: Leg Pump – perform 3-4 sets

  • Pit Shark Walk (50 steps ea.)
  • Band Monster Walks (20 steps ea.)

DAY 2 – Bench Day

A) Explosive Upper Body – 2-3 sets

  • Med Ball Chest Pass into Ground + Med Ball Chest Pass into Wall (10 ea.)
  • Bench Press Throw (sets of 5 – use less than 95 lbs., need spotter)
  • Band Assisted Push Up + Med Ball Slam (5 ea.)

B1) Bench Press variation – work up to 1 set of 1 @ 9/10 difficulty, drop down to 80-85% for a set of 3, drop down to 70-75% for a set of 5.  Rest 3-5 minutes between these sets.

  • Close-grip Bench Press
  • Bench Press
  • Incline Bench Press
  • Swiss Bar Bench Press

B2) Horizontal Row variation – work up to a heavy set of 3, repeat for a total of 3 sets

  • DB Row
  • Underhand Barbell Row
  • Overhand Barbell Row
  • DB Deadstop Row

C) Biceps – 3-4 sets

  • Close-grip Chin Up (sets of 6)
  • Barbell Curl or EZ-Bar Curl (sets of 8-10)
  • DB Hammer Curl or Zottmann Curl (sets of 8-12)

D) OPTIONAL: Triceps

  • DIps or DB Lying Triceps Extension (4 sets 8-12)

E) Bicep/Tricep Superset (4 sets 25 ea. – paired)

  • Plate Biceps Curl paired with Plate Overhead Triceps Extension

DAY 3 – Squat Day

A) Explosive Jumps – 3-4 sets

  • Broad Jump w/ Reset (5 reps)
  • Continuous Broad Jump (5 reps)
  • Ascending Depth Drops (start low, increase with each set) (2 reps ea. height)

B) Deadlift variation – work up to 1 set of 1 @ 9/10 difficulty, drop down to 80-85% for a set of 3, drop down to 70-75% for a set of 5.  Rest 3-5 minutes between these sets.

  • Conventional-stance
  • Sumo-stance
  • Trap Bar Deadlift
  • Block or Rack Pulls
  • Deficit Deadlift

C) Hamstring/Quadriceps/Low Back/Glute Exercise – perform 3-5 sets

  • Nordic Hamstring Curls (sets of 5-10)
  • Heavy Backwards Sled Drag (~40 yards)
  • Back Extension (sets of 15-25)

D) OPTIONAL: Leg Pump – perform 3-4 sets

  • Pit Shark Walk (50 steps ea.)
  • Band Monster Walks (20 steps ea.)