14d (edited) • Program Design
Programming with Kyle EP2: Building Strength on a Bigger Frame
Note: this episode was originally recorded in December 2024 and posted on the now defunct TTTedu youtube page.
In this episode, I shift from Frank to another semifinal athlete, Jake Hendry – same level of competition, very different profile. Jake’s someone who needed to get bigger and stronger without losing the engine that got him to semis in the first place.
Here’s what I walk through:
Who Jake is and what we’re chasing
25-year-old Oceania semifinalist, 6'2", moved from ~200 to ~215 lbs on purpose using BMI data from elite males. Big priorities: squat/press/deadlift strength, grippy gymnastics (RMU, HSPU, HS walking), and now bounding density (dubs, box jump-overs, burpees) after the weight gain.
How I structure a strength-biased template for a Games-level engine
Weekly structure built around squat strength, strongman + midline, bench/press progressions, Olympic lifting complexes, and a dedicated bodybuilding session that runs in 4-week blocks. I show how I keep the model simple and linear when the main limiter is strength.
Weightlifting, deadlift, and band work progressions
No-feet snatch work to clean up foot movement and receiving positions, “Westside-ish” max-for-the-day snatch variations, hover power clean for fixing early arm bend, reverse-band front squat and high-bar box squat progressions to attack sticking points and drive absolute strength.
Using BFR, strongman, and bodybuilding to build muscle without losing conditioning
BFR zone-2 bike to support leg mass and aerobic base at the same time, strongman work (sandbags, yokes, carries) for trunk stiffness and transfer to sport, plus a simple, repeatable bodybuilding template to layer on hypertrophy without overcomplicating the week.
Handstand and bounding density work (and how I tweak on the fly)
Handstand walk skill/volume with pre-fatigue on the ski, then a mixed piece pairing drag-rope double-unders with strict and deficit kipping HSPU. I talk through how I adjust reps, caps, and movements mid-build to manage interference and accumulate the exact patterns Jake needs.
If you want to see how I build a week for a strength-limited semifinal athlete who’s intentionally moved up a weight class, and how I actually tweak the sessions live while thinking through the trade-offs – watch this episode.
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Programming with Kyle EP2: Building Strength on a Bigger Frame
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