Residents of Jacked Street have just kicked off one of the most epic Jacked Street cycles to date called The Trinity. For those who are uninitiated, we refer to the athletes who follow our Jacked Street program as “Residents”.
Have Residents stumbled upon a holy trinity? Only those who attack this cycle with the fury of 10,000 suns will know for sure. In the mind’s eye of this author, I would relate this cycle to the ass-whooping female lead of the Matrix trilogy. A cycle that is elegant, unsuspecting, and will fight back harder than you could ever imagine.
Keep on reading to find out what The Trinity is all about.
The Trinity is built off the backbone of one of Jacked Street’s core training templates that John calls “The Three Pillars”. He originally launched the first version of this template in 2015, and it’s been refined 4 or 5 times over since then.
The Three Pillars template splits the training into 3 training days; an A day, B day, and C day. A days are lower days, B days are upper days, and C days are pull days. These are the “three pillars”. There are 6 sessions programmed every week, 4 of those sessions will be dedicated to the three pillars. I know what you are thinking, “woah, woah, woah; 4 pillar days? There are only 3 pillars, my brain just fried like a pickle”
Here’s the catch, we will hit one of the pillars twice within each week of this 6 week cycle. On top of that, the pillars will shift from week to week so that on Monday, Residents can get a hard charging start to their training week and the chance to attack each pillar fresh off the weekend.
Thanks to the readiness and training analytics that we have access to in TrainHeroic, we know that damn near 80% of our athletes come in the freshest on Mondays. We typically prioritize lower days on Mondays because of this, but in the Three Pillars template, we alternate the focus each week to give residents the opportunity to attack all three pillars.
Week 1 is our A week, we hit lower on Monday and Friday.
Week 2 is our B week, we hit upper on Monday and Friday.
Week 3 is our C week, the most devastating week, and we hit our pulls on Monday and Friday.
The cadence resets on week 4, and repeats for the 2nd half of the cycle, week 4 being an A week, week 5 a B week, and finally, week 6 is a C week.
Pull days on Jacked Street are no joke. The volume and intensity are closely considered on C weeks, but it’s almost always a sure thing that this week is a dark one for Residents. But it’s in the darkness that the gains are made!
This leads us to the other 2 training days in The Trinity, Dozer Days. Because of the heavy focus on compound work on Pillar days, Dozer days fill the gaps we’ve identified in previous cycles. Training is a journey, and programming for hundreds of individuals poses a huge challenge. There are risks in any program, no matter how perfectly planned, for athletes to succumb to the principle of reversibility.
Reversibility essentially refers to the concept of diminishing returns. A very generic example would be the training of an elite marathon athlete. The type of training and time it takes to achieve elite levels of endurance makes it very hard for an elite level marathon athlete to achieve high levels of relative strength. Since a marathoner doesn’t strength train, and training stimulus is intended to increase muscular endurance which is at odds with strength development, we shouldn’t expect to see commensurate increases in muscular strength via this style of training. The same principle applies to elite powerlifters, just the other way around.
These are extreme scenarios, but one of the things we identified in our previous cycle is that some of our athletes are too stiff in the upper back, and have imbalances in the lower leg. We also know that last cycles Wring Out sets expose Residents to slower, and heavier reps.
It’s time to swing the pendulum back, and that’s what Dozer days are for. We’re going to hit a minimal effective dose of cardio/condo, work through the upper back restrictions with some movement prep, and dose Residents with some dynamic work.
Residents are going to see some post activation potentiation type work as well as plyos. Unlike our Field Strong programming, Jacked Street’s training is predominantly power-building, therefore we stay in contact with the ground during most of our reps because heavy compound lifts mixed with old school bodybuilding and some of our favorite accessory work is the best way to pack on muscle. So without a ton of exposure to plyometrics, we can’t just go from zero to hero.
Dozer days will have some traditional plyometric training, but we are going to focus mostly on non-contact plyometrics since Residents haven’t been prepped for a ton of plyo work.
Finally, every Dozer day will wrap up with exactly what you savages want, a pump so epic it will have your bicep vein showing during sweater season.
More About Jacked Street
Jacked Street is a training program for intermediate to advanced athletes looking to transform their physique. John Welbourn, 10-Year NFL starter and Founder of Power Athlete, exposes “Residents” of Jacked Street to the tried and true training and accessory work that had him walking into training camp at 8% body fat tipping the scale at 308 pounds his 4th year in the NFL.
Cycles are typically written in 6 week training blocks, with occasional 1 – 2 week “bridge” weeks that offer loyal residents an optional deload from the training.
Do you like what you are reading here? Thinking you want to pay rent on Jacked Street? Good news! There’s no security deposit.
New to Jacked Street?
Shout out to our current Residents of Jacked Street, you know the drill. You need to pay rent every day.
If you are new to Jacked Street, always follow as current in every cycle as possible. Never go back in time and start from day one of the cycle unless John explicitly says so. Training current with the rest of the residents is absolutely paramount.
If you miss a day, it is gone. Just jump on and get current.
If you will ALWAYS miss a day, like a Tuesday, shift, alternate, and rearrange your training days accordingly to ensure you are not always missing Tuesday’s in the cycle. i.e. hit Tuesday for one week and skip Wednesday. Then skip Tuesday the next week and hit Wednesday. Then skip Thursday and hit a Tuesday the week after that. This is just an example.
If you need to sub a movement because of issues with equipment availability, space, injury/dysfunction, or skill level, then tap on the movement in your app at select Swap Exercise from the menu.
Curious about how much to rest between sets? Let me ask you this, how much time do you have to train, how good of shape are you in, and are you trying to get strong, big, or lean?
Assuming you have a high level of conditioning, target 2-3 minutes on heavy compound movements and 60-90 seconds on accessory movements.
If you need to get in and out, you’re going to have to cut your rest short. if you have nothing but time, rest as much as you want to crush compound lifts.
To get bigger / stronger, make sure you give yourself enough time between sets to handle the heaviest loads you can. If you want to get leaner, it could benefit you to rest less and keep your heart rate elevated throughout the session, but that’s going to affect the load you can handle on compound lifts.
Still have questions? Feel free to hit up your “neighbors” for suggestions on any of this in the training feed in the TrainHeroic app. This is what sets Jacked Street and the rest of our teams apart from other programs. You have the opportunity to join a community of like minded savages who empower each other’s performance on a daily basis.
For those on Jacked Street who have been smashing The Trinity, how are you liking it so far? Let us know in the comments.
TRAINING: Try Jacked Street – 7-Day Risk Free Trial
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BLOG: How To Build 20 Inch Arms in 5 Weeks by John Welbourn
John Welbourn is CEO of Power Athlete and Fuse Move. He is also creator of the online training phenomena, Johnnie WOD. He is a 9 year veteran of the NFL. John was drafted with the 97th pick in 1999 NFL Draft and went on to be a starter for the Philadelphia Eagles from 1999-2003, appearing in 3 NFC Championship games, and for starter for the Kansas City Chiefs from 2004-2007. In 2008, he played with the New England Patriots until an injury ended his season early with him retiring in 2009. Over the course of his career, John has started over 100 games and has 10 play-off appearances. He was a four year lettermen while playing football at the University of California at Berkeley. He graduated with a bachelor's degree in Rhetoric in 1998. John has worked with the MLB, NFL, NHL, Olympic athletes and Military. He travels the world lecturing on performance and nutrition for Power Athlete. You can catch up with John as his personal blog on training, food and life, Talk To Me Johnnie and at Power Athlete.
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