Strength Training Workout

This is the essential, most effective, most BA, and basic style on how to increase your strength and to get stronger in every major muscle group of your body.  This will increase the strength in all the major muscle groups of your body and will greatly increase your overall core strength.  That’s right, utilizing barbell workouts and barbell movements that are multi-planar exercise are by FAR the best way to increase your overall strength and core strength.  Try this one out.  If you are pressed for time, utilize this workout as a 4 round circuit.  If you want to work on pure strength and have the time, perform each exercise in it’s own series of sets, resting 3 minutes between sets.

NOTE:  Your Front Squat and Bench Press should be EQUAL.  Obviously if they are not, do not perform the same weight for both, but a test of TRUE Upper Body vs. Lower Body Strength is that your Front Squat and Bench Press should be equal.

All lifts 80% of 1RM

Warm Up – 3 Minute Jog, 1 Minute jumping jacks,  20 Squats no weight, 20 push ups

1. Deadlift – 4 Sets of 5 Reps
2. Front Squat – 4 Sets of 5 Reps
3. Bench Press – 4 Sets of 5 Reps
4. Hang Snatch – 4 Sets of 5 Reps
5. Hang Clean – 4 Sets of 5 Reps

Videos to help you learn new exercises – How to Hang Clean and How to Hang Snatch These exercises can be easily performed and learned in your workout and these workout videos will teach you how!

- MidwestFit Team

IF LOOKING FOR AN ENDURANCE WORKOUT, TYPE IN ENDURANCE INTO OUR SEARCH BOX ON THE TOP RIGHT!

Strength Training Workout

This is the essential, most effective, most BA, and basic style on how to increase your strength and to get stronger in every major muscle group of your body.  This will increase the strength in all the major muscle groups of your body and will greatly increase your overall core strength.  That’s right, utilizing barbell workouts and barbell movements that are multi-planar exercise are by FAR the best way to increase your overall strength and core strength.  Try this one out.  If you are pressed for time, utilize this workout as a 4 round circuit.  If you want to work on pure strength and have the time, perform each exercise in it’s own series of sets, resting 3 minutes between sets.

NOTE:  Your Front Squat and Bench Press should be EQUAL.  Obviously if they are not, do not perform the same weight for both, but a test of TRUE Upper Body vs. Lower Body Strength is that your Front Squat and Bench Press should be equal.

All lifts 80% of 1RM

Warm Up – 3 Minute Jog, 1 Minute jumping jacks,  20 Squats no weight, 20 push ups

1. Deadlift – 4 Sets of 5 Reps
2. Back Squat – 4 Sets of 5 Reps
3. Bench Press – 4 Sets of 5 Reps
4. Push Press - 4 Sets of 5 Reps
5. Hang Clean – 4 Sets of 5 Reps

Videos to help you learn new exercises – How to Hang Clean and How to Hang Snatch These exercises can be easily performed and learned in your workout and these workout videos will teach you how!

- MidwestFit Team

IF LOOKING FOR AN ENDURANCE WORKOUT, TYPE IN ENDURANCE INTO OUR SEARCH BOX ON THE TOP RIGHT!

Strength Training Workout

This is the essential, most effective, most BA, and basic style on how to increase your strength and to get stronger in every major muscle group of your body.  This will increase the strength in all the major muscle groups of your body and will greatly increase your overall core strength.  That’s right, utilizing barbell workouts and barbell movements that are multi-planar exercise are by FAR the best way to increase your overall strength and core strength.  Try this one out.  If you are pressed for time, utilize this workout as a 4 round circuit.  If you want to work on pure strength and have the time, perform each exercise in it’s own series of sets, resting 3 minutes between sets.

NOTE:  Your Front Squat and Bench Press should be EQUAL.  Obviously if they are not, do not perform the same weight for both, but a test of TRUE Upper Body vs. Lower Body Strength is that your Front Squat and Bench Press should be equal.

All lifts 80% of 1RM

Warm Up – 3 Minute Jog, 1 Minute jumping jacks,  20 Squats no weight, 20 push ups

1. Deadlift – 4 Sets of 5 Reps
2. Front Squat – 4 Sets of 5 Reps
3. Bench Press – 4 Sets of 5 Reps
4. Hang Snatch – 4 Sets of 5 Reps
5. Hang Clean – 4 Sets of 5 Reps

Videos to help you learn new exercises – How to Hang Clean and How to Hang Snatch These exercises can be easily performed and learned in your workout and these workout videos will teach you how!

- MidwestFit Team

IF LOOKING FOR AN ENDURANCE WORKOUT, TYPE IN ENDURANCE INTO OUR SEARCH BOX ON THE TOP RIGHT!

Total Body Strength Workout

Videos to help you learn new exercises – How to Hang Clean and How to Hang Snatch These exercises can be easily performed and learned in your workout and these workout videos will teach you how!

Also interested in a full 6 Week Strength Workout Program – MidwestFit STRENGTH Program! 

Warm Up – Flutter Kicks 1 Minute – Push Ups 20 – Body Weight Squats – 20

For the strength aspects, you should be using a weight that makes it difficult to reach the pre-determined number of reps. So if a suggestion is 5 reps, the last rep should be tough, but not impossible.

Deadlift – 3 sets of 5 reps

Circuit: 4 Rounds – Little to No Rest

1. Dumbbell or Barbell Bench – 5 reps
Immediately into Push Ups – Max Reps
2. Inverted Rows – Max Reps
3. Hang Clean- 5 Reps
4. Walking Lunges with Weight – 10 Reps total (5 on each leg)
Immediately into Jump Squats with weight – 6 reps total
5. Push Press – 5 Reps       Immediately into Shoulder Up and Outs – 10
6. Flutter Kicks – 1 Minute
Immediately into Plank – 1 Minute
Immediately into Stability Ball Toe Touches – 1 Minute
7. Regular Pull Ups – Max Reps

Stretch

- MidwestFit Team

Have you tried out our sample workouts for a TRUE Strength Workout Week?  Try out the Wednesday and get after it!  NOTE: Perfrom Hang Cleans in place of full power cleans

Check out Exercise Videos on our MidwestFit YouTube Page

Videos to help you learn new exercises – How to Hang Clean and How to Hang Snatch These exercises can be easily performed and learned in your workout and these workout videos will teach you how!

Also interested in a full 6 Week Strength Workout Program – MidwestFit STRENGTH Program! 

Try out the workout from the sample strength week and good luck, it will leave you sore!

- MidwestFit Team

Have you tried out our sample workouts for a TRUE Strength Workout Week?  Try out the Wednesday and get after it!  NOTE: Perfrom Hang Cleans in place of full power cleans

Check out Exercise Videos on our MidwestFit YouTube Page

Videos to help you learn new exercises – How to Hang Clean and How to Hang Snatch These exercises can be easily performed and learned in your workout and these workout videos will teach you how!

Also interested in a full 6 Week Strength Workout Program – MidwestFit STRENGTH Program! 

Try out the workout from the sample strength week and good luck, it will leave you sore!

- MidwestFit Team

Have you tried out our sample workouts for a TRUE Strength Workout Week?  Begin with Monday and get after it!  NOTE: Perfrom Hang Cleans in place of full power cleans

Check out Exercise Videos on our MidwestFit YouTube Page

Videos to help you learn new exercises – How to Hang Clean and How to Hang Snatch These exercises can be easily performed and learned in your workout and these workout videos will teach you how!

Also interested in a full 6 Week Strength Workout Program – MidwestFit STRENGTH Program! 

Try out the workout from the sample strength week and good luck, it will leave you sore!

- MidwestFit Team

For the strength training aspects, you should be using a weight that makes it difficult to reach the pre-determined number of reps. So if a suggestion is 5 reps, the last rep should be tough, but not impossible.  This is your basic, go to, never fail Strength Training Design!

MidwestFit STRENGTH Program!

Videos to help you learn new exercises – How to Hang Clean and How to Hang Snatch These exercises can be easily performed and learned in your workout and these workout videos will teach you how!

Perform 3-4 sets of each exercise, rest 2-3 Minutes between sets.

1. Deadlift – 5 Reps (emphasis on safe and proper form!)
2. Bench Press – 5 Reps
3. Back Squat – 5 Reps
4. Hang Clean – 5 Reps
5. Straight Leg Deadlift – 5 Reps
6. Hang Snatch – 5 Reps

After, pick an Ab Workout from our FREE Ab Workout eBook!

For the strength train aspects, you should be using a weight that makes it difficult to reach the pre-determined number of reps. So if a suggestion is 5 reps, the last rep should be tough, but not impossible. Perform both Str and End aspects

MidwestFit STRENGTH Program!

Chest/Pecs:
1. Barbell Bench Press – 3 Sets of 5 Reps – Strength
2. Push Ups – 100 (In as few sets as possible) – Endurance

Back/Lats:
1. Barbell Bent Over Row – 3 Sets of 5 Reps – Strength
2. Hang Power Clean: 3 Sets of 12 reps – Endurance
3. Regular Pull Ups – 30 reps (in as few sets as possible) – Endurance

Shoulders:
1. Push Press – 3 Sets of 5 Reps Strength
2. Side Plank Shoulder Raise – 30 seconds each side x 2 Times - Endurance

LOWER BODY:

1. Barbell Back Squat - 3 Sets of 5 Reps – Strength
2. Squats – Body Weight – 1 Minute – Endurance
3. Walking Lunges (Holding extra weight) 30 (15 each leg) – 3 sets – Strength
4. Straight Leg Deadlift – 3 sets of 10 reps

Interested in the MidwestFit Official Strength Program? Click HERE.

Check out our MidwestFit YouTube Page for Videos!

Circuit: 5 Rounds

1. Bench Press – 5 Reps
2. Push Ups – 15
3. Push Press – 5
4. Shoulder Up and Outs – 15
5. Bent Over Row -5
6. Front Squat – 5 Reps
7. Squats – Body Weight – 15
8. Straight Leg Deadlifts – 8

After circuit, sign up for our FREE Ab Workouts eBook and pick one and perform!

MidwestFit STRENGTH Program!

We recently sent out a survey to anyone who has purchased our Official Strength Program to see if they could help us out with what we are doing right and/or wrong. Well, we had some AWESOME responses and a few great suggestions to implement into our future programs. We just wanted to share with you some of the questions on the survey and the responses we received.

(NOTE: We conducted an anonymous survey and therefore no names will be associated with these responses. All responses are genuine and come directly from people who have used our Official Strength Program. MidwestFit did not bother surveying family and/or friends and therefore all responses are from actual customers we have never met.)

What are some of the benefits you personally derived from the program?

“Since completing the strength program I feel stronger, healthier, and more balanced. I gained lean muscle and broadened my overall fitness at both the base and peaks levels (1RM).”

“I was able to regain the strength I had lost over the years. I’m stronger now at 47 than I was as a college athlete.”

“Noticed a steady increase in strength each week. Lost 5lbs in 6 weeks. Would highly recommend following your site for the WOD’s and the strength program.”

“I got stronger – power movements, isolation exercises, all of it I got stronger. I also got faster in terms of sprinting speed.”

“Increased strength, muscle tone and weight loss.”

“I haven’t finished the whole program yet but my bench, squat, and deadlift have gone up. Also my 2 mins of push ups, sit ups, and two mile run have improved.”

Please give your overall impression of this program/your review of the program.

“I really liked the way the program was structured. It was challenging but seemed intuitive in the way it allowed for proper recovery. During the last 2 weeks of the Midwest Fit strength program I was frequently surprised by my strength and maintained an excellent feeling of well being. I know that it shows because I’ve had friends and coworkers ask what I do at the gym. Thanks.”

“Challenging!!”

“Overall this was an easy to follow fitness program that allowed me to grow bigger, stronger and faster.”

“Great overall program going to run this program for twelve weeks next!! Good stuff keep up the good work.!”

“I have been following MidwestFit.com for almost two years. This strength program is by far the best routine they have put together. The program far exceeded my expectations, which were high to begin with. I am looking forward to future premium programs.”

“A great program for adding strength without adding too much mass.”

“The strength program was very good, it was easy to follow, informative and helped increase my functional strength as well as burn some excess fat.”

Below are the percentage of survey respondents that checked each of the following when asked the following questions:

Which of the following benefits, if any, have you experienced from the program?

Increase in cardio: 50%

Increase in strength: 100%

Increase in Abs/Core strength: 60%

Increase in average weight used on lifts: 90%

Muscle gain: 90%

Was this program easy to follow?

Yes: 100%

No: 0%

How effective was the program for reaching the Program Goals?

100% of respondents answered either GOOD or EXCELLENT.

Interested in the MidwestFit Official Strength Program? Click HERE.

MidwestFit STRENGTH Program!

USE OUR SEARCH ENGINE AND TYPE IN STRENGTH TO FIND A WINNER IN THE ARCHIVES TODAY!

Strength Training Circuit Training.  The focus today is on heavier weights to build pure strength which is based around 5 reps per set around 80% of an individual’s 1RM.

Circuit: 4 Rounds – Rest 3 Minutes Between Rounds

1. Bench Press -5 Reps
2. Hang Clean – 5
3. Hang Snatch – 5
4. Push Press – 5
5. Back Squat – 5
6. Lunges – 5 Each Leg
7. Straight Leg Deadlift – 8

After circuit, sign up for our FREE Ab Workouts eBook and pick one and perform!

Check out our MidwestFit YouTube Page for Videos!

For the strength train aspects, you should be using a weight that makes it difficult to reach the pre-determined number of reps. So if a suggestion is 8 reps, the last rep should be tough, but not impossible. Perform both Str and End aspects

Warm Up – 8-Count Body Builders (15), Jump Squats (10), Regular Pull Ups (10)

Chest/Pecs:
1. Barbell Bench Press – 3 Sets of 6-8 Reps – Strength
2. Push Ups – 100 (In as few sets as possible) – Endurance

Back/Lats:
1. Barbell Bent Over Row – 3 Sets of 8 Reps – Strength
2. Hang Power Clean: 3 Sets of 12 reps – Endurance
3. Regular Pull Ups – 40 reps (in as few sets as possible) – Endurance

Shoulders:
1. Push Press – 3 Sets of 8 Reps Strength
2. Side Plank Shoulder Raise – 30 seconds each side x 2 Times - Endurance

LOWER BODY:

1. Barbell Back Squat – 4 Sets of 8 Reps – Strength
2. Squats – Body Weight – 1 Minute – Endurance
3. Walking Lunges (Holding extra weight) 30 (15 each leg) – 3 sets – Strength
4. Wall Sit – 45 seconds x 2 Times
5. Straight Leg Deadlift – 3 sets of 10 reps
6. Hamstring Curls on Ball - 15 (both legs) – 10 (each leg/single leg) – 15 (both legs)
7. Jump Rope – 5 Minutes

- MidwestFit Team

Unsure of what Strength Training really is or how to go about it?  Most people have an ill-conceived notion on what Strength Training really is.  They picture big, bulky, body builders that are near impossible to look like (no one tells you those guys/gals workout for literally 3-4 hours per day as part of their job), but that’s not what TRUE strength training is!  Read below to find out more about Strength Training and what it can do for you.

True Strength has an extremely high amount of benefits not only for the advanced weight lifter, but also beginning weight lifters and people who mainly consider themselves Endurance Athletes.

We highly suggest you check out our New MidwestFit STRENGTH Program If you are serious at all about following a scientifically designed, tried, true, and tested 6 Week Strength Program, these are some of the benfits you can gain from it:

• Increase Total Body Muscular Strength
• Increase Core Strength and Core Endurance
• Increase Joint Strength and Stability in all major joint complexes with pure strength training
• Increase Lactate Threshold to be able to push harder and longer on endurance events/training
• Increase Overall Cardio and V02Max (Maximal Oxygen Consumption) for overall cardio upkeep to transition from this strength program to Endurance/Sport Specific Training, and to maintain desired weight
• Increase Major Muscle Stabilizers to ensure proper muscle strengthening to allow for full development of major muscle groups and to reduce risk of muscle/joint injuries.
• Minor Barbell Complex Training to improve form and technique on multi-planar lifts to target multiple muscle groups to work together to mimic real life/sport related movements and to upkeep muscular endurance.
• Training for a Tough Mudder, GORUCK Challenge, Urbanathlon or anything similar? This program would be perfect. We know because we have done them, literally.

It works, trust us, we have yet to lead anyone astray! MidwestFit STRENGTH Program

- MidwestFit Team

Are you ready to break through a fitness plateau, or are you ready to step your fitness program up to a new level?

Check out our BRAND NEW Workout Plan TOTAL BODY FITNESS

The brand new MidwestFit TOTAL BODY FITNESS encompasses different training styles to get you STRONGER and more TONED than you’ve ever been. The Total Body Fitness Premium Program is a culmination of training styles that effectively mixes strength training, endurance training, abs/core training, HIIT cardio training, and distance cardio training to turn you into a fitness freak!

Program Goals: For individuals looking to get in top notch shape focusing on a hybrid of 3 major aspects of training designed properly and safely. Muscular Endurance, Cardiorespiratory Training (Endurance and High Intensity), Muscular Strength.

• Develop Muscular Strength and Endurance, Burn Fat, Lose Unnecessary Weight
• Increase Muscular Endurance to Develop Toned, Lean Muscle and to Push Harder and Longer on Workouts
• Increase Cardiorespiratory Performance to Burn Calories to Lose Unwanted Weight and Lower Body Fat Percentage
• Increase Overall Muscular Strength to Increase Muscular Force
• Increase Core Strength and Core Endurance
• Increase Overall Cardiac Output for Improvement in ALL Styles of Cardio (Distance and Speed), Which Will Translate to Increased Performance in Circuit Style Weight Training
• Increase Joint Strength and Stability in all major joint complexes to focus on Injury Prevention
• Minor Barbell Complex Training to improve form and technique on multi-planar lifts to target multiple muscle groups to work together to mimic real life/sport related movements and to upkeep muscular endurance.

This 8 Week Program comes with a ton of information related to Injury Prevention, a Full Program Glossary, and Exercise Pics and Descriptions that easily show how to perform each exercise in the program. It also comes with a built in Preparatory Training Program to introduce beginners to new exercises and routines, and to also assist you if you have taken some time off from exercising to safely and effectively transition you to be ready for the full, intense, 8 week program.

- MidwestFit Team