top of page

NoCoWeb Group

Public·43 members

How to Get Stronger, Faster, and Fitter with One Man One Barbell



One Man One Barbell: A Review of the Highly Effective Strength Training Program




If you are looking for a simple, yet effective way to increase your strength and fitness, you might want to check out One Man One Barbell. This is a strength training program that only requires one piece of equipment: a barbell. In this article, we will review what One Man One Barbell is, how it works, how to get started with it, and how to combine it with conditioning. By the end of this article, you will have a clear idea of whether this program is right for you and how to implement it in your training.




Data Cash 230One man one barbell pdf 98



What is One Man One Barbell?




One Man One Barbell is a strength training program that was created by Jerred Moon, a fitness enthusiast and coach who runs the website End of Three Fitness. He developed this program after years of experimenting with different strength programs and finding none that suited his needs. He wanted a program that was simple, effective, and adaptable to his goals and lifestyle. He also wanted a program that would allow him to be strong and fit without sacrificing his conditioning or mobility.


The origin of the program




As Jerred explains in his ebook, One Man One Barbell comes from years of training alone in a garage with only one barbell. He had never found a program that could fully suit his needs. He needed simplicity, but he also needed effectiveness. He tried many programs that came close, but none of them fully provided him with what he wantedso he made his own.


Since he was a freshman in high school, he had been on a constant quest for strength and size. He ran through just about every single strength program out there. It was a fun journey, in which he learned a tremendous amount, but he always struggled with mental limitations. He never thought he would have a 500 lb deadlift or a 450 lb squat. He just figured he wasnt that guy. He didnt want to be a meathead who was crazy strong, but who couldnt run to the end of the street and back without gasping for breath.


Thinking this way made him think he could never be strong. Now, he is stronger than he ever thought possible. He is not a competitive lifter, and he doesnt plan to be, but he can lift a quarter ton off of the ground and still run a sub-6-minute mile...in the same day. That is the kind of strength program he wanted, and that is what he has created.


The philosophy of the program




The philosophy behind One Man One Barbell is simple: strength training should be simple, effective, and adaptable. Jerred believes that strength training should not be complicated or time-consuming. It should not require fancy equipment or expensive supplements. It should not interfere with your other fitness goals or activities. It should not make you bulky or slow. It should not make you bored or burned out.


Instead, strength training should be simple and straightforward. It should only require one piece of equipment: a barbell. It should only take a few minutes a day, a few times a week. It should be based on proven principles and methods. It should be flexible and customizable to your needs and preferences. It should make you stronger and faster. It should make you more confident and capable. It should make you enjoy your training and your life.


The benefits of the program




One Man One Barbell has many benefits for anyone who wants to improve their strength and fitness. Some of the benefits are:



  • It is simple and easy to follow. You don't need to worry about complex programming or calculations. You just need to follow the instructions and lift the barbell.



  • It is effective and efficient. You don't need to spend hours in the gym or do endless sets and reps. You just need to lift heavy and hard for a few minutes and get results.



  • It is adaptable and versatile. You don't need to stick to one routine or one goal. You can adjust the program to your level, your schedule, your equipment, your preferences, and your objectives.



  • It is fun and rewarding. You don't need to dread your workouts or feel bored or stagnant. You can enjoy the challenge and the variety of the program and see your progress and achievements.



How does One Man One Barbell work?




One Man One Barbell works by using a simple, yet effective system of cycles, versions, and lifts. Let's take a look at each of these components in more detail.


The versions of the program




One Man One Barbell has two versions: Version One and Version Two. Each version has its own purpose and characteristics.


Version One is the original version of the program that Jerred created and used for himself. It is designed for people who want to focus on strength training and who have limited time and equipment. It is also suitable for people who are new to strength training or who have not lifted heavy in a while.


Version One consists of three workouts per week, each lasting about 15 minutes. Each workout consists of one main lift (squat, press, or deadlift) followed by one accessory lift (snatch or clean & jerk). The main lift is performed for 5 sets of 5 reps, increasing the weight each set until reaching a heavy set of 5 reps (not necessarily a 5-rep max). The accessory lift is performed for 3 sets of 3 reps, using a moderate weight that allows good technique and speed.


Version Two is an advanced version of the program that Jerred developed later on. It is designed for people who want to push their strength training to the next level and who have more time and equipment. It is also suitable for people who are experienced with strength training or who have completed Version One.


Version Two consists of four workouts per week, each lasting about 30 minutes. Each workout consists of two main lifts (squat, press, deadlift, snatch, or clean & jerk) followed by one accessory lift (front squat, bench press, or row). The first main lift is performed for 5 sets of 5 reps, increasing the weight each set until reaching a heavy set of 5 reps (not necessarily a 5-rep max). The second main lift is performed for 3 sets of 3 reps, using a moderate weight that allows good technique and speed. The accessory lift is performed for 3 sets of 10 reps, using a light weight that allows good form and pump.


The cycles of the program




One Man One Barbell uses cycles to structure the progression of the program. A cycle is a period of time (usually four weeks) in which you follow a specific version of the program with a specific goal in mind.


There are three types of cycles: Base Cycle, Strength Cycle, and Peak Cycle. Each cycle has its own purpose and characteristics.


A Base Cycle is the first cycle you do when you start the program or when you change versions. It is designed to establish your baseline strength levels and prepare you for the next cycles. It is also suitable for people who want to maintain their strength levels without pushing too hard.


A Base Cycle consists of four weeks of following either Version One or Version Two of the program without changing the weights or the lifts. You simply use the same weights and lifts for each workout throughout the cycle. The goal is to get comfortable with the program and improve your technique and consistency.


A Strength Cycle is the second cycle you do after completing a Base Cycle. It is designed to increase your strength levels and challenge your limits. It is also suitable for people who want to break through plateaus or test their potential.


A Strength Cycle consists of four weeks of following either Version One or Version Two of the program with changing the weights and the lifts. You increase the weight for each workout by a small amount (usually 5-10 lbs) until you reach a new heavy set of 5 reps (not necessarily a 5-rep max) for the main lift. You also change the accessory lift every week to a different variation of the same movement (for example, from snatch to power snatch). The goal is to push yourself and improve your performance.


The lifts of the program




One Man One Barbell uses six lifts to cover all the major muscle groups and movement patterns. These lifts are: squat, press, deadlift, snatch, clean & jerk, and front squat. Each lift has its own benefits and characteristics.


The squat is the king of lower body exercises. It builds strength and power in your legs, hips, and core. It also improves your mobility and stability. There are many variations of the squat, but One Man One Barbell uses the back squat as the main version.


The press is the king of upper body exercises. It builds strength and power in your shoulders, chest, triceps, and upper back. It also improves your posture and balance. There are many variations of the press, but One Man One Barbell uses the strict press as the main version.


The deadlift is the king of total body exercises. It builds strength and power in your back, glutes, hamstrings, forearms, and grip. It also improves your posture and coordination. There are many variations of the deadlift, but One Man One Barbell uses the conventional deadlift as the main version.


The snatch is one of the two Olympic lifts. It involves lifting a barbell from the floor to overhead in one explosive movement. It builds strength and power in your legs, hips, back, shoulders, arms, and core. It also improves your speed, agility, and flexibility. There are many variations of the snatch, but One Man One Barbell uses the full snatch as the main version.


The clean & jerk is the other Olympic lift. It involves lifting a barbell from the floor to overhead in two explosive movements: a clean (lifting it to your shoulders) and a jerk (pushing it overhead). It builds strength and power in your legs, hips, back, shoulders, arms, and core. It also improves your speed, agility, and flexibility. There are many variations of the clean & jerk, but One Man One Barbell uses the full clean & jerk as the main version.


The front squat is an accessory lift that complements the other lifts. It involves holding a barbell on your shoulders and squatting down and up. It builds strength and power in your quads, glutes, core, and upper back. It also improves your mobility and stability. There are many variations of the front squat, but One Man One Barbell uses the standard front squat as the main version.


How to get started with One Man One Barbell?




If you are interested in trying One Man One Barbell for yourself, you will need a few things to get started. These are: equipment, max lift charts, and forms.


The equipment you need




The beauty of One Man One Barbell is that it only requires one piece of equipment: a barbell. However, you will also need some weight plates to adjust the load for different lifts and workouts. Ideally, you should have enough plates to load up to at least 80% of your 1-rep max for each lift.


, you can improvise by using other objects (such as chairs, boxes, or benches) to support the barbell. However, this is not very safe or stable, so be careful and use light weights if you do this.


You will also need a flat and solid surface to perform the lifts on. A wooden or rubber platform is ideal, but a concrete or tiled floor can also work. Avoid lifting on carpet, grass, or sand, as these surfaces can be slippery or uneven.


The max lift charts you need




One Man One Barbell uses max lift charts to determine the weights you will use for each lift and each workout. A max lift chart is a table that shows you the percentage of your 1-rep max (the maximum weight you can lift for one repetition) for different numbers of reps.


For example, if your 1-rep max for the squat is 300 lbs, and you want to do 5 reps, you can look at the max lift chart and see that 5 reps correspond to 87% of your 1-rep max. Then, you can multiply 300 by 0.87 and get 261 lbs. That is the weight you will use for your 5-rep set.


One Man One Barbell provides two max lift charts: one for Version One and one for Version Two. You can find them in the ebook or online. You will need to print them out or have them handy on your phone or computer when you do the program.


The forms you need




One Man One Barbell also provides some forms to help you track your progress and plan your workouts. These forms are: a training log, a cycle planner, and a lift calculator.


A training log is a document that allows you to record your workouts and your results. It helps you keep track of the weights, reps, sets, and lifts you do each session. It also helps you monitor your performance and see your improvements over time.


A cycle planner is a document that allows you to plan your cycles and your goals. It helps you decide which version of the program to follow, which lifts to focus on, and which weights to use each week. It also helps you schedule your deloads and your tests.


A lift calculator is a tool that allows you to calculate your 1-rep max for each lift based on your previous sets and reps. It helps you estimate your current strength level and adjust your weights accordingly. It also helps you set realistic and challenging goals for yourself.


You can find these forms in the ebook or online. You will need to print them out or have them handy on your phone or computer when you do the program.


How to combine One Man One Barbell with conditioning?




One Man One Barbell is primarily a strength training program, but it does not neglect conditioning. Conditioning is the ability to perform physical tasks for a prolonged period of time without getting tired or losing performance. Conditioning is important for your health, fitness, and performance in any sport or activity.


The importance of conditioning




Conditioning has many benefits for anyone who wants to improve their strength and fitness. Some of the benefits are:



  • It improves your cardiovascular health and reduces your risk of heart disease, stroke, diabetes, and obesity.



  • It enhances your muscular endurance and allows you to do more work with less fatigue.



  • It boosts your metabolism and helps you burn more calories and fat.



  • It increases your mental toughness and resilience and helps you cope with stress and challenges.



  • It improves your recovery and helps you heal faster from injuries and soreness.



The types of conditioning




Conditioning can be divided into two main types: aerobic conditioning and anaerobic conditioning. Each type has its own characteristics and benefits.


Aerobic conditioning is the type of conditioning that involves low to moderate intensity activities that last for a long time (more than 10 minutes). Examples of aerobic activities are jogging, cycling, swimming, hiking, etc. Aerobic conditioning improves your oxygen delivery and utilization by your muscles and organs. It also improves your endurance and stamina.


Anaerobic conditioning is the type of conditioning that involves high intensity activities that last for a short time (less than 10 minutes). Examples of anaerobic activities are sprinting, jumping, lifting, etc. Anaerobic conditioning improves your power and speed by your muscles and nervous system. It also improves your strength and explosiveness.


The examples of conditioning workouts




One Man One Barbell does not prescribe specific conditioning workouts, but it gives you some guidelines and examples to follow. You can choose any conditioning workout that suits your goals, preferences, and equipment. The main thing is to make sure you balance your conditioning with your strength training and avoid overtraining or injury.


Here are some general guidelines for combining One Man One Barbell with conditioning:



  • Do your conditioning workouts after your strength workouts, or on separate days.



  • Do 2 to 4 conditioning workouts per week, depending on your goals and recovery.



  • Vary your conditioning workouts in terms of type, intensity, duration, and frequency.



  • Start with easy and short conditioning workouts and gradually increase the difficulty and length.



  • Listen to your body and adjust your conditioning workouts according to your energy and mood.



Here are some examples of conditioning workouts that you can do with One Man One Barbell:



  • Aerobic: Run for 20 to 30 minutes at a comfortable pace.



  • Anaerobic: Do 10 rounds of 100-meter sprints with 1 minute rest between rounds.



  • Aerobic: Cycle for 30 to 45 minutes at a moderate pace.



  • Anaerobic: Do 5 rounds of 20 kettlebell swings, 10 burpees, and 10 box jumps with 2 minutes rest between rounds.



  • Aerobic: Swim for 15 to 20 minutes at a steady pace.



  • Anaerobic: Do 3 rounds of 15 thrusters, 15 pull-ups, and 15 push-ups with 3 minutes rest between rounds.



Conclusion




One Man One Barbell is a simple, yet effective strength training program that only requires one piece of equipment: a barbell. It is based on proven principles and methods that can help anyone improve their strength and fitness. It is also adaptable and versatile to suit different goals and preferences. It is fun and rewarding to see your progress and achievements with this program.


If you are interested in trying One Man One Barbell for yourself, you will need to get the ebook or the online course that contain all the details and instructions you need to follow the program. You will also need a barbell, some weight plates, a rack or a stand, a flat and solid surface, some max lift charts, and some forms. You will also need some conditioning workouts to complement your strength training.


One Man One Barbell is not a magic bullet or a quick fix. It is a serious program that requires hard work, consistency, and patience. But if you are willing to put in the effort and follow the program as prescribed, you will be amazed by the results you can achieve. You will become stronger, faster, fitter, and happier with One Man One Barbell.


FAQs




Here are some frequently asked questions about One Man One Barbell:



  • Can I do One Man One Barbell if I have never lifted before?



Yes, you can. One Man One Barbell is suitable for beginners who want to learn how to lift properly and safely. However, you should start with Version One of the program and use light weights until you master the technique of each lift. You should also consult your doctor before starting any exercise program.


  • Can I do One Man One Barbell if I have an injury or a medical condition?



It depends on the nature and severity of your injury or condition. Some injuries or conditions may prevent you from doing certain lifts or movements. In that case, you should avoid those lifts or movements and substitute them with other exercises that are safe and appropriate for you. You should also consult your doctor before starting any exercise program.


  • Can I do One Man One Barbell if I am pregnant or breastfeeding?



It depends on your individual situation and preferences. Some women may be able to continue lifting during pregnancy or breastfeeding with some modifications and precautions. Others may prefer to stop lifting or reduce their intensity and frequency. You should consult your doctor before starting or continuing any exercise program during pregnancy or breastfeeding.


li>Yes, you can. One Man One Barbell is compatible with other exercises or activities, as long as you balance them with your strength training and recovery. You can do other exercises or activities on your off days, befo


About

Welcome to the group! You can connect with other members, ge...
bottom of page