Offseason Lifting Goals

From most to least important, your lifting goals for the offseason should be:

1. Don't get injured.
2. Get strong.
3. Don't get fat.

I will be making some suggestions for summer workout templates. However, you can do any program you want, so long as you keep these goals in mind.

In order to quantify your progress, I've come up with a Relative Strength Index (RSI). To calculate your RSI, you need to know:

• BW=Bodyweight
• FS=2 rep max full (below parallel) front squat
• CU=2 rep max chinup from dead hang (including bodyweight)

RSI=(FS+CU)/BW

Example:

Hypothetical Fat Coach (HFC) weighs 195, fronts squats 265 for 2 reps, and can do 2 chinups with 60 pounds of added weight (255 total). HFC's RSI=(265+255)/195=2.67.

You should test yourself every 4-6 weeks. If your RSI is increasing, keep doing what you're doing. If it's not, you should try something different.

RSI strength standards:

• <2.0 - Shit
• 2.0 - Suck
• 2.5 - Good
• 3.0 - Great