Interested in streetlifting and looking for a streetlifting program? Then you’ve come to the right place!
Following a streetlifting program is smart. Of course it’s also an option to just ‘figure it out’ yourself, but that comes with a couple downsides. Most of all, it doesn’t let you progress as quickly and (much more importantly) as safely as possible.
So before we dive into what a streetlifting program looks like, let’s uncover in detail why following a streetlifting program is one of the best decisions you can make at this point!
Why follow a streetlifting program?
When you follow a streetlifting program, you are basically doing what the pros are doing as well. And therefore, it definitely seems to be the ‘right thing to do’. The main reasons being:
· To prevent injuries: Streetlifting involves quite a lot of heavy movements, which (when done wrong or sub-optimally) can lead to injuries. And of course, you don’t want that. It puts a hold on all potential progress for days, weeks or even months. When following a streetlifting program, you build things up in the right speed. You don’t go to fast as a result of overconfidence.
· For progressive overload: Also a big reason to follow a streetlifting program is to make sure you are achieving progressive overload. This is when you gradually increase the weight of your work-outs. This makes sure your muscles aren’t getting used to the weight. Boosting the intensity this way leads to the safest way of progress. Almost all programs make use of this method.
· To improve as quickly as possible: You might be temped to take bigger steps in the beginning, thinking this will improve your maximum weight attempts as quickly as possible. However, since this often leads to (slowly building up) injuries, it’s actually far from ‘as quickly as possible’. Doing it ‘the right way’ is always the best way and leads to the quickest progress in the long term.
Okay, enough talk about the reasons why now. Let’s dive straight into a streetlifting program example so you really get a sense of what we’re talking about here!
Streetlifting program example
The precise type of recommended streetlifting program of course differs per category of experience. Therefore we start with a streetlifting program for beginners:
Streetlifting program for beginners
As a beginner, your main goal is going to be to perform exercises the correct way. You’re building a foundation for future growth. Try this:
· Warming-up: Do 5-10 minutes of cardio + shoulder stretching
· Work-out: Perform 3 sets of 10 reps of dips + pull-ups with just bodyweight
Obviously you are allowed to slightly vary in the amount of sets and reps. Just know that you don’t want to overdo it, especially in the beginning.
Do this beginner streetlifting program 2 times a week.
Streetlifting program for experienced streetlifters
Do you feel like you’re already past the ‘beginner’ stage of streetlifting? Then honestly there are a lot of options for you.
If you’ve mastered the right form on all the basic streetlifting exercises you are ready for the next level.
The goal now becomes to increase your strength levels and build more, stronger muscle mass.
You can choose the ‘pyramid’ system:
· Set 1: Max reps with minimum weight.
· Set 2: 2 reps less than set 1, increase weight slightly.
· Set 3: 2 reps less than set 2, increase weight slightly again
· Set 4: 2 reps less than set 3, increase weight slightly again
Decrease by only 1 rep per set if set 1 has < 6 reps.
Another streetlifting program for experience people is the ‘AMRAP’ system:
1. Max reps within 30 sec
2. Rest 1 minute
3. Repeat
Gradually increase the weight for progressive overload.
NOTE: These programs are applicable for all streetlifting exercises (pull-up, dip, back squat, muscle-up).
Get started now and witness with your own eyes how quickly you can improve!