An Effective, Yet Simple Strength and Conditioning Program

I devised a program in 2009 for my CrossFit class that placed an emphasis on getting stronger. I created a .pdf of the outline and sent it around the internet, and it has been floating around since. I’ve wanted to update that file to clarify some concepts as well as improve the writing style. I’ve also made a small amendment to the program. What used to be known as the CFWF program is something I just call the Strength and Conditioning Program (SC&P) — my friends at Amarillo Strength and Conditioning/CF Amarillo started the name, so I’m just going to keep it.

I blatantly point out that this program is for a strength novice who has neglected strength training. It may not be optimal for certain athletic specialties, yet I see it as a preparatory program for sports in general. I’ve had lots of people get pretty strong using this — one friend took his 400x1RM deadlift to 450×5 while gaining 20 pounds of muscle, and maintained or improved benchmark CrossFit workouts.

The conditioning workouts can be tailored to fit a personal style or goal. Someone needing to prepare for a PT test would condition for the test using the principles I lay out in the outline. If someone wanted to prepare for specific sports, events, or military obligations, shifting the ratio of strength:conditioning would be necessary. I’ll update it soon with workouts I and others have created and used while doing it.

Basically, if you’re someone that needs to increase strength while keeping conditioning in a program, this is for you.