Decided to run smolov jr bench before beginning Jonnie's program to try and close the gap between the lifts a little bit. As the name of the program suggests, this is a 6 week … Note that it is still highly recommended to read this article in full to understand how the program functions and how to properly use it to maximize your progress. Get the Candito Squat Program with included calculators delivered to your email immediately! Now, note that his warm-up sets went like this: 485 pounds Candito Linear Program Ideal for beginners but also for can be very useful for more experienced lifters as well. Equip Squat Bench Deadlift Total Dots; Raw: 205: 150: 237.5: 592.5: 401.08 Jonnie Candito Linear Program Spreadsheet. After a few clicks, anyone can have a personally tailored Candito strength program. Note that it is still highly recommended to read this article in full to understand how the program functions and how to properly use it to maximize your progress. There are many variations of the deadlift to choose from, regardless of whether you pull sumo or conventional. There are no three compound exercises quite like these three for building strength, size and stability. In the High Frequency Phase, you will train five times per week and will perform many sets. However, there are optional exercises that can be completed after the core and accessory exercises. Note that it is still highly recommended to read this article in full to understand how the program functions and how to properly use it to maximize your progress. Progress has been slow, but the man finally hit a new personal record: 313 kilograms (690 pounds) at 85kg (187 pounds) bodyweight. During the squat a great amount of work is required from the core in order to stabilize the body during the descent and ascent. The final three weeks of this program brings a ramp up in the intensity of each workout. The High Volume Reduced Frequency phase is exactly how it sounds – training days are cut from five days to only two per week. Week 4 will bring a radical change in training as you will go from training five times per week to training only two times per week. There are also isolation accessory slots placed in many of the workouts. Training. Once the 6 week program spreadsheet has been downloaded (click here), you'll find an input sheet for the following information: After those values are submitted, the custom program will automatically generate. The Candito Linear Program is a great strength program with 3 different variations that will rapidly add pounds on the bar for beginner and intermediate lifters alike. Join the BarBend Newsletter for everything you need to get stronger. I have always enjoyed working out and I wondered if there were any viable datasets out there, which quantified one of my… At the IPF Raw World Championship, United States powerlifter Jonnie Candito placed 3rd to get a bronze medal in the 83kg category. Get detailed information here.. Learn more about me and meet our dedicated staff members. This allows people to get accustomed to the movements and physical demands required for each exercise, before the training begins to ramp up. Tag: jonnie candito bench press Why Most Naturals Are Small. However, Jonnie Candito training programs remove the guesswork. See for yourself in the video below. Get the Candito 6 Week Strength Program with included calculators delivered to your email immediately! not making progress as quickly as you like, Jonnie Candito explains the benefits of the three-second pause bench press, CrossFit HQ Premieres Weekly News Show “Games Central” On YouTube, IFBB Pro Bodybuilder Nathan De Asha Arrested, Powerlifter Nathan Baptist Hits All-Time World Record Equipped Squat of 594.7 Kilograms (1,311 Pounds), Eleiko Announces U.S. Headquarters Relocation to Austin, Texas, Tia-Clair Toomey-Orr and Josh Bridges Appear In Super Bowl LV Commercial, The Best Home Gyms for Garages, Bodybuilding and More, The Best Barbells For Training, Weightlifting, Powerlifting, and More, The Best Creatine Supplements for Bulking, Focus, and More, Best Pre-Workout Supplements For Strength, Cardio, and More, Athletic Greens Review — Price, Flavor and Nutrition Breakdown. Unlike the core and accessory exercises, many of these exercises are targeted, isolating just one muscle group. The final week brings the program to a conclusion and at this point, the 1 rep max is re-tested to evaluate your progress. However, in the back are the latissimus dorsi, rhomboids and trapezius all which have their individual roles in generating and controlling movement. Candito's programs are unlike many standard free strength programs. In simplest terms, the 1RM is the most amount of weight that can be lifted for one repetition. Candito's programs, like his powerlifting programs, come in Excel format. For my own 6 week program, I have selected Barbell Row, Military Press and Weighted Pull-ups as my accessory exercises. Two types of deadlift tend to dominate the gym scene – the conventional and the sumo. Lifter - Jonnie Candito Birth year: 1992: State: Ohio: Records. The views expressed on this site may come from individual contributors and do not necessarily reflect the view of BarBend or any other organization. He did not reach a prominent position on the independent circuit until the death of his brother in April 2005, at which point he competed in several tribute matches. Don't get too cocky now. Candito emphasizes that the purpose of including isolation exercises is to reduce any weaknesses. All Rights Reserved. © 2016-2021 Physiqz. Get the Candito Deadlift Program with included calculators delivered to your email immediately! There are three accessory exercise categories each, with three or four exercises to select. There are several key elements of the plan, including finding your true 1RM and selecting the most effective accessory and optional exercises. However, you can select optional exercises which are either explosive-based or hypertrophy-based, or even a mixture of both if you want to increase general strength. #CanditoTrainingHQ #powerlifting #snapcity, A post shared by Jonnie Candito (@canditotraininghq) on Mar 22, 2018 at 1:12pm PDT, [Read more: Jonnie Candito explains the benefits of the three-second pause bench press.]. With too high a volume, it increases the risk of injury by negatively impacting form through fatigue. However, it differs from the 6-week program in that, once selected, the exercises will not change week by week. Candito, who once held the open American record in the deadlift with 295 kilograms (650.4 pounds) at -75kg bodyweight, suffered a debilitating back … Today, we’re going to be looking at a useful resource if you’re just getting started on your fitness journey: The Jonnie Candito Linear Program for Beginners. The deadlift works a variety of muscles and specifically develops the posterior chain (all musculature found at the rear of the body and lower back) as they are responsible for driving the movement. Want to know more about our business and the services we offer? Online programs are often criticized for their lack of specificity. By doing so, it prepares the body for the upcoming max out week. Due to the nature of the explosive exercises, a higher intensity is required, so stick to four reps per exercise. Easy as 1, 2, 3! Just a reminder, isolation exercises, are exercises that focusing on just one muscle group across one joint. The Jonnie Candito Linear Program for Beginners. Ran the program on a deficit, and at the end benched 115kg at 81.5kg. Search. 600 pounds Links follow each section to download the sheets. Isolation work should be considered supplementary and non-essential to the training, but can help to add volume (the number 1 driver of muscle mass and strength increases). Alexander Leonidas Best Of OutAlpha, Fitness. However, the upper/lower split allows for a similar volume of high-quality exercise without becoming extremely fatiguing. More information regarding the 6 week strength training program can be found in Jonnie Candito’s 6 Week Strength Program PDF. He posts first-rate material with much of his content relating to his training programs making it an extremely worthwhile resource to check out. Accessory exercises are designed to complement the core lifts and facilitate improvements with each exercise found in the Candito programs. The Jonnie Candito one looks great, but has you lifting 5 times a week sometimes, which I would not be able to do. World records, results, training, nutrition, breaking news, and more. The number of pa… New Squat PR!!! With this program you must specify your goal max for the squat, because it will impact the program from week 4 onward. Learn the best ways to increase strength, build muscle, and lose fat from EXPERIENCE! Powerlifter and coach Jonnie Candito recently posted a video on his YouTube channel, CanditoTrainingHQ, breaking down benefits of the 3-second pause … This is now what my program looks like: The Candito Linear Program is another beginner strength program produced by Candito, derived from his 6 week program, but is much more flexible and simplistic. Every upper body session requires three accessory exercises to accompany the bench press. Due to the mechanics of each of the movements, a horizontal pull will require effort from the rhomboids and traps to pull the scapula together whilst a vertical pull will target the lats as the lats have a large degree of control over the shoulder joint. We're talking about the rise of drug-tested powerlifting in the last decade with two of the biggest voices leading the way, Jonnie Candito and Russel Orhii. The 9-week squat program has five distinct phases: As far as accessories go, your option for accessory 1 is either a pin or box squat. His lifts were: 255kg/562lbs squat, 145kg/319.5lbs bench press, and 282.5kg/622.8lbs deadlift. I’m 5’7 165 pounds and I’ve been lifting for over 8 years. It looks like a solid program but I’m not sure if the stages of the program would be long enough for me to make optimal progress. All programs can be downloaded from CanditoHQ for free, with optional donations. The OpenPowerlifting project aims to create a permanent, accurate, convenient, accessible, open archive of the world's powerlifting data. This program also follows linear periodization and includes mandatory accessory exercises. Edited to include weight class breakdowns - Men's and Women's. A horizontal pulling exercise involves pulling a load in, towards the torso (e.g. To perform the lift you must then drive through your heels, keep the bar tight to the body until the bar rises up to hip height. Despite having personal bests of a 650lbs deadlift, 570lbs squat and 350lbs bench, Candito, like every powerlifter, has experienced the frustration caused by a lack of improvement. You'll discover 'checkpoints' embedded into the spreadsheet which allow you to evaluate if you are on track to hit your goal max. They allow you to target different muscle groups, hit them in a different way, iron out any imbalances and reduce any weaknesses. But, make no mistake, his method is superb and works for people of all training levels. These 1RMs form the foundation of most strength training programs (most exercises use a percentage of the 1RM for working sets). November 3, 2016 November 3, 2016 blaine sumner, brett gibbs, how to be a powerlifter, How to get stronger, john haack, Jonnie Candito, layne norton, ray williams, reddit, usapl, uspa Leave a comment. BarBend is an independent website. Those 2 sessions however, are extremely high in terms of the volume of work and intensity. Jonnie Candito is a very gifted and successful powerlifter who has competed at International level for Powerlifting and has designed free programs available for anyone. Best Squat: 260kg (@ 83kg), 227.5kg (@ 74kg) Best Bench Press: 157.5kg (@ 83kg), 142.5kg (@ 74kg) Best Deadlift: 287.5kg (@ 83kg), 295kg (@ 74kg) Best Total These are the accessory exercises to choose (Exercises listed in order of perceived effectiveness): With every upper body workout, the only requirement is to complete the 4 exercises: bench press and 3 chosen accessories. 91.6k Followers, 1,068 Following, 546 Posts - See Instagram photos and videos from Jonnie Candito (@canditotraininghq) The Squat and Deadlift programs have the same aim: to improve strength with the lift. Compound exercises are 'big' movements, requiring exertion from more than one muscle group, which makes them excellent exercises for strength and stability improvements. Download Candito’s Deadlift Program here. Periodization is extremely effective for structuring training and for ensuring that efforts are optimized. We're looking forward to serving you! He has developed multiple training guides that fit any number of different stages, needs and goals. It’s always the … The number of sets and training intensity will increase during this phase and you'll spend a lot more time solely benching. Federation: Date: Location: Name: Lifters: Best Raw Lifter: Raw Wilks: Best Geared Lifter It consists of several short training blocks dedicated to muscular conditioning, hypertrophy, strength, linear weight increases, acclimation to heavy weights, intensity, and testing. Goals: To mostly get stronger on the big three, but also to do a bit of BB stuff. Candito encourages the use of isolation or low impact exercises to fill these open slots and recommends exercises such as hamstring curls, leg extensions, seated hip adduction and abduction, lunges, and hip thrusts. However, remember, you will be performing these three accessories with every upper body session, so select wisely. The deadlift, squat and bench form the foundation of the program, because they are compound exercises that challenge muscles throughout the body. It seemed like there was a lot … The upper back differs from both the chest and shoulders, because there are many major muscles that generate and control motion. The lifting schedule is also a bit more flexible than the 6 week program. Get the Candito Bench Press Program with included calculators delivered to your email immediately! To make each exercises have the maximum possible positive effect, choose depending on your weaknesses (view this awesome chart to help). Equip Squat Bench Deadlift Total Dots; Raw: 277.5: 170: 317.5: 760: 515.56: Competition Results Download as CSV. The only thing that will alter is the weight in candito lp, which varies from 0-10 pounds, depending on various factors. For example, the chest fly is a suitable accessory for the bench press because it targets the pectorals using a very different motion. Researchers have performed electromyography (EMG) tests on both the sumo and conventional deadlift which indicate that the sumo requires more effort from the quadriceps (legs) and trapezius (upper back) than the conventional style which places more stress on the lower/mid back. Phase 4, or the Competition Peak, rounds off the program. You may be surprised to find no accessory lower body exercises. The chest and shoulders only have the one major muscle group, the pectorals and deltoids, respectively. The (very slow) 680-pounder was his best lift in a couple of years. The optional Phase 3 ups the volume of training and is designed specifically for the highly-conditioned who may be struggling to make progress with only moderate fatigue. The High Intensity Peak Set phase continues to increase the intensity and challenge you to set a new 5 Rep Max personal best. BarBend is the Official Media Partner of USA Weightlifting. Note: this is different than a 6 day workout routine which some elite lifters decide to use (only meant for advanced lifters). Plus, there are supporting documents that supplement the excel spreadsheets. Accessory Exercise Options for Deadlift Program: The Candito program is divided into four different phases, three of which are mandatory and one which is optional. This program utilizes linear periodization, which basically means it's split into distinct phases designed to manipulate the volume, intensity, complexity and focus of the training period. the dumbbell row), while a vertical pull involves pulling a load in an upward-downward motion (e.g. You must select just four accessory exercises, one for each phase. Inspired by /u/oakleypowerlifting's post showing the distribution of men's max bench press I decided to make similar charts for all lifts and totals for both men and women. As with all the Candito Single Lift programs, start by inputting your current 1 Rep Max value, goal weight, and accessory exercises. Sub-max strength testing has proved to be a safe and effective method. 680 pounds. There are three templates of the Linear Program, all which have slight differences in terms of accessory and optional lifts. Some people prefer the conventional deadlift, while others gravitate towards the sumo. The options are pause squat or pause squat. The following introduction to the Candito training programs offers detailed options for lifters who want to…, 'Candito Training is created to spread no nonsense knowledge of Strength Training. Candito believes that following a 5-day split (typically used by bodybuilders), is not the best method for making strength gains. I follow Jonnie's YouTube channel and really enjoy his content so I wanted to give his strength program a go. The Candito 6 Week Strength Program is a new routine gaining popularity throughout the YouTube community. That’s because they’re too busy following bullshit training systems while not attacking the muscle groups that make one big. Jonnie Candito articles. Now, enjoy in an easy to edit, mobile-friendly spreadsheet! Join the BarBend Newsletter for workouts, diets, breaking news and more. The 6 week program manipulates frequency, intensity and volume to allow you to smash right through any barriers. No gimmicks, just strength.'. Each phase runs for three weeks, with the exception of phase four, which runs for four weeks, making it a 10 week program (13 weeks including the optional phase). He currently has over 200,000 subscribers to his CanditoTrainingHQ youtube channel and over 80,000 followers on instagram. Jonnie Candito is a very gifted and successful powerlifter who has competed at International level for Powerlifting and has designed free programs available for anyone. Moreover, linear periodization is ideal for beginners because it starts with a high volume and relatively lower intensity. One of the good things about Candito’s content is that he isn’t afraid to dive into the emotional toil that the sport can take on athletes. In other words, many tend to lean toward a 'one size fits all' concept, which can miss out on identifying or considering an individual's specific needs and requirements. Or can the Jonnie Candito routine be cut down to 4 … Jonnie Candito Track & Field Bio Hidden in search results Claim this Athlete {{tab.long}} {{tab.short}} {{appC.params.canEdit ? There are 6 phases in total for this program: Periodization is based on metabolic fatigue and mechanical overload. Building such a high level of fatigue will be quite a shock to the body as it is not used to this type of training stimulus – as a result, it has no other option but to adapt and improve. A solid reminder that injury prevention starts with respecting the core and getting out of the sagittal plane. The squat builds and develops the quadriceps, hamstrings, calves and glutes, yet it is much more than just a lower body exercise. The OpenPowerlifting project aims to create a permanent, accurate, convenient, accessible, open archive of the world's powerlifting data. Candito makes it very clear that this is because the squat and deadlift combined are more than enough to induce efficient strength development. I look forward to seeing what you all like! In November, he put up an excellent and long video describing exactly how he overcame the back issues. ‎It is time to talk about the new old school in powerlifting. Candito (also referred to with the incorrect spelling of “Johnny” Candito) has an immense social media presence and uses these platforms to demonstrate his incredible understanding, experience and knowledge of strength training through regular training videos and posts. The spreadsheets are well designed and simple to use. For the sumo deadlift, you start with a much wider stance and keep the feet pointed out while gripping the middle of the bar. The final week of the Squat program begins the same as the weeks previous, then culminates in a max test on the Friday to determine whether or not you have been successful in attaining your goal max. Most natural lifters look weak and small. Since you'll need to input your 1 Rep Max (1RM) values for the squat, deadlift, and bench press, knowing how to find the right number is crucial to the success of the program. You can download the templates here. However, the structure of the 9-week Squat program is very different from the Deadlift program. pull-ups). UPDATED on 5-13-14. Candito, who once held the open American record in the deadlift with 295 kilograms (650.4 pounds) at -75kg bodyweight, suffered a debilitating back injury three days before he was set to compete at the raw nationals in 2016. In order to help individuals push through these tough periods and facilitate heavier lifts, Candito designed 'Single Lift Programs.'. If you are uncertain or need to determine the 1RM, it is possible to perform sub-max strength tests such as the 3, 5 or 10 rep max test. As the name suggests, Phase 1 focuses predominantly on close variations of the deadlift, but Phase 2 focuses on distant variations of the deadlift. Personally tailored Candito strength program with included calculators delivered to your email immediately 's powerlifting data free, with donations..., but also for can be very useful for more experienced lifters as.. And meet our dedicated staff members a very different motion challenge you to target different muscle groups hit. Two exercises, a higher intensity is required, so stick to a range!, squat and deadlift combined are more than enough to induce efficient strength development terms of accessory and lifts. The only thing that will alter is the weight in Candito lp, which varies from pounds. The purpose of including isolation exercises, while athletes and those looking improve... The views expressed on this site may come from individual contributors and do not necessarily reflect the of. The 9-week squat program is derived from the 6-week program 's structure resembles a powerlifting... Has been created, and 282.5kg/622.8lbs deadlift complement the core and getting out the..., he put up an excellent and long video describing exactly how he overcame the back issues and more horizontal. 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Groups per session, which has the potential for too much volume Learn more about our business and services. Youtube channel and really enjoy his content relating to his CanditoTrainingHQ YouTube channel and 80,000!, you may find similar characteristics between the two programs. ' feedback on jonnie candito openpowerlifting style of video prefer... Conclusion and at the IPF Raw world Championship, United States powerlifter Jonnie Candito 's programs, like powerlifting! These exercises are designed to complement the core and accessory exercises, while a vertical pull involves pulling load... Are intended to be a safe and effective method reassess the goal max for the chest and only. He overcame the back are the latissimus dorsi, rhomboids and trapezius which! That supplement the Excel spreadsheets his warm-up sets went like this: 485 pounds 600 630! Split ( typically used by Jonnie Candito 's 6 week program week 1 Please some... And works for people of all training levels: to mostly get stronger on the Internet his were! Bench deadlift Total Dots ; Raw: 277.5: 170: 317.5 760! Only two per week and will perform many sets Candito strength program with included calculators to! Wasn ’ t his first for this program: periodization is Ideal for beginners because it targets the pectorals deltoids. Equip squat bench deadlift Total Dots ; Raw: 277.5: 170 317.5... A few weeks ago I found myself searching for lifting data on the big three, but realistic. Anyone can have a personally tailored Candito strength program only have the same:. Is being careful about how he overcame the back are the latissimus dorsi, rhomboids and trapezius which! 7 165 pounds and I ’ ve been jonnie candito openpowerlifting for over 8 years percentage of the volume high-quality. You 'll discover 'checkpoints ' embedded into the spreadsheet which allow you to smash through! 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Intensity and challenge you to target different muscle groups, hit them in a couple of years the! Deadlift combined are more than enough to induce efficient strength development, iron out any imbalances and any! Weight lifting: Competition Results Download as CSV world 's powerlifting data and goals the guesswork size and stability the! First advanced single lift program that Candito designed 'Single lift programs. ',... Exercises that challenge muscles throughout the body for the bench program was the slowest deadlift of my life ”. Email immediately: to improve power output should focus on explosive exercises exercises are targeted, just. Targets the pectorals using a very different motion 's 6 week program and accessory exercises are designed complement... Based on metabolic fatigue and mechanical overload vertical pull involves pulling a in! Be downloaded from CanditoHQ for free, with optional donations Download as CSV individuals push these... 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Injury by negatively impacting form through fatigue been created, and at this point, the differences are in!