Evolved Training Systems

Power Building and FULL BODY training programs!

Only one way to smile during an L-sit hold: palpable excitement for the upcoming Evolved cycles!

The FREE WEEK PREVIEW of all Evolved programs is now available here:

https://evolvedtrainingsystems.com/one-week-workout-signup/

It’s the winter (in the Western Hemisphere at least) which means it’s time to get strong and add muscle. Even is getting with the times, and has athletes getting lean and fast during the summer months to prepare for the open qualifiers in the fall.

Right now is the best opportunity to focus on those gains so that you can show off the new physique during the warmer months!

The Power Building cycles commence across the Original Evolved Program and both physique programs on 1/20.

The brand new FULL BODY program also has a week preview. This is such a unique program, with 3x per week as the base, there are also two additional OPTIONAL sessions for those that have time and a solid ability to auto-regulate their training.

Power Building and FULL BODY programs have both been discussed in more detail in recent posts on Instagram

There will be a DELOAD week scheduled for 1/13 and the new cycles officially begin 1/20

The DELOAD week uses the REPEATING movements from the upcoming cycle at reduced loads and volumes. This is the optimal way to begin the new cycle. You will gain familiarity with the new movements and begin to determine the proper loading for the new cycle (while flushing fatigue from your prior training cycle)

The time is now! I am super hyped to have you guys training with me! I truly believe this programming will enhance quality of life, increase energy and mental acuity, keep it interesting day to day and create mind blowing progress.

Let’s increase awareness around productive and sustainable training.

Who’s got questions??

📷

***FREE WEEK PREVIEW of 3 legit training programs!***

https://evolvedtrainingsystems.com/one-week-workout-signup

Enter your email. You’ll immediately receive a link to your email that will give you access.

For a short period of time, Evolved members now get access to the prior 10+ weeks of training.

This means the 5 week metabolite cycle from July (focusing on creating metabolic stress in the muscles through supersets and drop sets etc...)

The 5 week low volume strength phase that followed (focusing on gaining strength through additional recovery and fatigue management).

And now you will get access to each week of the new cycle, every Saturday when it is released.

The new cycles focus on strength, volume and muscular endurance via daily undulating periodization (two lower rep strength days and two higher rep days; optimizing recovery of different muscle fiber types between sessions).

The site has short blogs about each of the three recent cycles.

Original Evolved Daily program
***Hybrid functional fitness and bodybuilding

Evolved PHYSIQUE program
***Aesthetic-focused training in a functional fitness setting

Evolved GLOBO Physique program
***Aesthetic-focused training in a commercial gym environment

Choose the program that fits your needs, and let’s get dem gainz!

The New training cycle(s) on Evolved program drop VERY SOON!

We will start with a preparatory DELOAD week on 9/30, followed by the official "week 1" on 10/7

There will be a week "free preview" of each cycle available this weekend.

In the meantime, checkout the blog post all about the new cycle! Progression models, and how to optimize results!

Strength, Volume and Muscular Endurance Phase - Fall 2019 - Evolved Training Systems The new cycles of training on the Evolved Programs focus on a combination of volume, strength and muscular endurance. The prior 10-weeks of training consisted of a 5-week “metabolite” phase (high volume, high intensity) followed by a 5-week “strength” phase (lower volume, all straight sets; ...

The Evolved GLOBO Physique program is now available for preview and for purchase. This unique program is an adaptation of the Evolved Physique program, utilizing certain movements that are impossible to emulate with only free weights. Learn more about the Globo Physique program:

https://evolvedtrainingsystems.com/product/evolved-physique-globo-program/

The Original Evolved Daily Program and both Evolved Physique Programs have new cycles beginning on July 22nd

https://evolvedtrainingsystems.com/one-week-workout-signup/

One Week Workout Signup - Evolved Training Systems One Week Workout Signup was last modified: March 1st, 2019 by olivia

Upper Body (Push focus) training day from the new cycle of the Original Evolved Daily program.

Checkout a full week of training from all Evolved programs here:

https://evolvedtrainingsystems.com/one-week-workout-signup/

———

A.​ ​Incline DB Bench 3 x 8-15 Reps

B. Flat Barbell Bench Press

1 x 20-30 Reps (unbroken)
Then rest a few minutes and add weight to take you into the 10-15 Rep range Complete 1 set followed by Myo-Reps of 5-4-3
This means to rest just long enough between myo-rep sets to ensure each is unbroken

C. 4 Rounds:
Ensure quality and controlled movement throughout all movements

45 seconds DB Push Press
Rest 15 seconds
45 seconds Bike Calories
Rest 1:15
45 seconds​ ​DB “Squeeze” Press
Rest 15 seconds
45 seconds Bike Calories
Rest 1:15

D. 3 Rounds:

45 seconds​ ​Bent-Arm DB Lateral Raises
Rest 15 seconds
45 seconds Shuttle Runs (30 ft each way)
Rest 1:15
45 seconds​ ​Lying DB Tricep Extensions
Rest 15 seconds
45 seconds Shuttle Runs (30 ft each way)
Rest 1:15

One Week Workout Signup - Evolved Training Systems One Week Workout Signup was last modified: March 1st, 2019 by olivia

Open WOD 19.5 Strategy Guide.
#
For those worried about whether they’ll even finish....
#
You only need to complete 10.5 reps every minute to finish this workout. That’s pretty cool to think about. So in calculating total rep time, 10.5 Thrusters takes about 20-25 seconds and 10.5 CTB Pull-ups takes 10-20 seconds (depending on butterfly vs kip).
#
So you only need to “work” for like a third of each minute to finish this workout under the time cap.
#
When you think about how much you should break stuff, keep in mind that everytime you break, you could rest almost DOUBLE the amount of time you just worked, and still finish this workout…
#
Get all the strategy deets 👇
www.evolvedtrainingsystems.com/blog
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**ch

Your muscle-fiber type can dictate how you should train for best results
_
It’s relatively easy to determine your muscle-fiber type in different areas of your body (protocol later in post)
_
There are two primary muscle fiber types. Fast and slow twitch. While the majority of people are relatively evenly split, some people very dominant one way
_
Fast-twitch dominant people tend to exhibit the following characteristics:
_
✅Explosive in nature (good jumping and sprinting ability)
✅Relatively poor long endurance capability
✅Issues with too much volume in training
✅Inclination to train with heavier weights and lower reps
_
The fast-twitch athletes are able to use such a high level of power and effort into everything, so they are often unable to sustain these efforts for very long
_
Because the effort level is so high, the neurons fire extremely fast, and the “energy cost” on the athlete is elevated. Therefore, these athletes often struggle to recover from training and can have high levels of CNS fatigue
_
This means you can make phenomenal gains (and "look the part") by training minimally, compared to others
_
Slow-twitch dominant people tend to exhibit the following characteristics:
_
✅Enjoy longer workouts; can sustain output levels
✅Can perform incredible amounts of volume without overtraining
✅Oftentimes struggle to appear visually muscular
✅Inclination to train lighter and keep moving
_
The slow-twitch athletes are unable to manifest high levels of power and therefore are consistently performing sub-max work for extended periods of time. They are extremely fatigue-resistant
_
These athletes tend to enjoy long distance running and biking and other cardio pursuits more than lifting HEAVY weights
_
While these athletes can spend more time in the gym and limit the risk of overtraining, they also *NEED* to spend more time in the gym to achieve maximal results
_
Test your 1-RM on a large compound lift; rest 8 min.
Then 85% for “max reps”
_
< 4 reps = Fast
5-8 reps = Mixed
8+ reps = Slow
_
In future posts, I will discuss this issue more and how you might apply these findings to constructing the most optimal routine for your results AND enjoyment

Your muscle-fiber type can dictate how you should train for best results
_
It’s relatively easy to determine your muscle-fiber type in different areas of your body (protocol later in post)
_
There are two primary muscle fiber types. Fast and slow twitch. While the majority of people are relatively evenly split, some people very dominant one way
_
Fast-twitch dominant people tend to exhibit the following characteristics:
_
- Explosive in nature (good jumping and sprinting ability)
- Relatively poor long endurance capability
- Issues with too much volume in training
- Inclination to train with heavier weights and lower reps
_
The fast-twitch athletes are able to use such a high level of power and effort into everything, so they are often unable to sustain these efforts for very long
_
Because the effort level is so high, the neurons fire extremely fast, and the “energy cost” on the athlete is elevated. Therefore, these athletes often struggle to recover from training and can have high levels of CNS fatigue
_
This means you can make phenomenal gains (and "look the part") by training minimally, compared to others
_
Slow-twitch dominant people tend to exhibit the following characteristics:
_
- Enjoy longer workouts; can sustain output levels
- Can perform incredible amounts of volume without overtraining
- Oftentimes struggle to appear visually muscular
- Inclination to train lighter and keep moving
_
The slow-twitch athletes are unable to manifest high levels of power and therefore are consistently performing sub-max work for extended periods of time. They are extremely fatigue-resistant
_
These athletes tend to enjoy long distance running and biking and other cardio pursuits more than lifting HEAVY weights
_
While these athletes can spend more time in the gym and limit the risk of overtraining, they also NEED to spend more time in the gym to achieve maximal results
_
Test your 1-RM on a large compound lift
Rest 5-10 min
Take 85% of 1-RM for “max reps”
_
< 4 reps = Fast
5-8 reps = Mixed
8+ reps = Slow
_
In future posts, I will be discussing this more, and how you can apply these findings to construct the optimal routine for results AND enjoyment

You will never feel stronger or more excited to attack the weights
_
This is how powerful the DELOAD week can be when properly implemented into programming
_
I was always the guy that didn’t want to take deload weeks. I had this neurotic belief that I would get weaker or waste all the gains I worked so hard to accrue.
_
I eventually reached a point where I didn't even truly enjoy or look forward to training anymore. The accumulated fatigue was so high that training felt like something I had to do to continue being me; a self-defined restraint I placed on myself.
_
I knew something needed to change, because I couldn't keep training this way. I needed a more rigid structure to give me boundaries and manage expectations. I needed my program to tell me to deload.
_
So I starting to delve into new training research and began constructing new programming. Aside from all the cool and innovative overload progression pieces I included (which helped to increase the enjoyment of the training), I made sure that there was a scheduled DELOAD week every 4-5 weeks.
_
I have been doing this for awhile now, and I am still amazed at how awesome the gym feels after this deload week.
_
During my last peak week (the week before the deload), I BARELY was able to Floor Press my top weight for sets of 7 and 6. The final rep was basically failure. And then I did a lighter backoff set and only achieved 10 reps at the lighter weight.
_
Fast forward two weeks, I had an awesome deload week at maintenance volume and lower intensities. Yesterday, I made that same weight for 2x7, and I even had 2 reps left in reserve after the second set of 7. The back-off set achieved 2x12 with at least 3 reps left.
_
It's incredible to watch as the body (and mind) can properly manifest TRUE STRENGTH levels when all the fatigue has been flushed away.
_
Here's how I prefer to deload:

Reduce loads 5-10%
Reduce number of work sets by about 40-50%
Reduce reps by 15-20%
_
Example:
If using 100 lbs for 5 sets of 10 reps, deload by using 90-95 lbs for 3 sets of 8 reps
_
Follow the same approach for all movements in the program
_
Checkout the for free week preview of both Evolved programs

You will never feel stronger or more excited to attack the weights

This is how powerful the DELOAD week can be, if it's properly implemented into the programming

I was always the guy that didn’t want to take deload weeks. I had this neurotic belief that I would get weaker or waste all the gains I worked so hard to accrue.

I eventually reached a point where I didn't even truly enjoy or look forward to training anymore. The accumulated fatigue was so high that training felt like something I had to do to continue being me; a self-defined restraint I placed on myself.

I knew something needed to change, because I couldn't keep training this way. I needed a more rigid structure to give me boundaries and manage expectations. I needed my program to tell me to deload.

So I starting to delve into new training research and began constructing new programming. Aside from all the cool and innovative overload progression pieces I included (which helped to increase the enjoyment of the training), I made sure that there was a scheduled DELOAD week every 4-5 weeks.

I have been doing this for awhile now, and I am still amazed at how awesome the gym feels after this deload week.

During my last peak week (the week before the deload), I BARELY was able to Floor Press my top weight for sets of 7 and 6. The final rep was basically failure. And then I did a lighter backoff set and only achieved 10 reps at the lighter weight.

Fast forward two weeks, I had an awesome deload week at maintenance volume and lower intensities. Yesterday, I made that same weight for 2x7, and I even had 2 reps left in reserve after the second set of 7. The back-off set achieved 2x12 with at least 3 reps left.

It's incredible to watch as the body (and mind) can properly manifest TRUE STRENGTH levels when all the fatigue has been flushed away.

Here's how I prefer to deload:

Reduce loads 5-10%
Reduce number of work sets by about 40-50%
Reduce reps by 15-20%

Example:
If using 100 lbs for 5 sets of 10 reps, deload by using 90-95 lbs for 3 sets of 8 reps

Follow the same approach for all movements in the program

Checkout the for free full week preview of both Evolved programs

Open WOD 19.4 Strategy Guide. This is a very different workout for the average CrossFitter than it is for the elite. Get all the details on how to crush everyone and get instafamous 👇
www.evolvedtrainingsystems.com/blog
_____

Wanna get super jacked, strong, shredded, athletic AF!?
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These movement patterns must be at the core of your training program. If you work hard on these eight, you’re already 80% of the way to making serious gains!
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Squat
Back, front, box, hack, cambered
OHS doesn’t count. Loading isn’t heavy enough on the legs
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Single Leg
Lunges, split squat variations
Avoid movements where technique limits performance
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Hip Hinge
Deadlift, RDL, TBDL, single leg variations, Good mornings, Hip Extensions, etc
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Horizontal Press
Bench varieties (barbell, DB, incline, single arm, floor press, weighted Pushups etc)
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Horizontal Pull
Row varieties (barbell, DB, chest supported seal Rows, single arm, pendlay, inverted etc)
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Vertical Push
Dips, Overhead press varieties (barbell, DB, single arm, Arnold etc), handstand pushups
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Vertical Pull
All pull-up variations (and Pulldowns if accessible). Any assistance is acceptable to ensure optimal performance within ROM
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Explosive Hip Extension
Full Olympic lifts, Olympic Lift “pulls,” Kettlebell swings, Jumping
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Loaded Carries
Farmers carry, front rack, back rack, overhead, single arm, fireman, buddy etc
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@ San Diego, California