The OneResult Winter Program - Phase 3

Keep your muscle building, fat shedding, progress going this winter with the third and final phase of the 1R Winter Program.

If you followed Phases 1 and Phase 2 of this program, you’ve improved and seen results. And with this final phase, you’ll continue to build upon the progressive template we’ve laid out (and you’ve followed).

The general weekly strategy will remain similar, but we’ll change some of the movements and rep/sets schemes. As mentioned, I highly recommend incorporating full-body compound movements such as squats, deadlifts, and presses, so in Phase 3, we’ll add some variations to these compound movements to keep things interesting.

Program Breakdown

Monday 
For our HIIT day we’re removing 2 sets, but adding a core movement in after every sprint. Take a look at the accompanying program for a complete breakdown.

Tuesday/Thursday 
Like phase 1, these two “strength” days are similar in their set-up. After the warm-up, they include a “power” group, two “strength” groups, and finish with conditioning work. For the power movements, we’ve added a layer of complexity.

Tuesday:
Phase 1: Clean
Phase 2: Clean & Press
Phase 3: Clean, Squat, Press

Thursday:
Phase 1: Broad Jump
Phase 2: Pop-Up & Broad Jump
Phase 3: Pop-up & 3-Jump Repeat

For the strength groups, the biggest change is including sets of singles (1 rep). We’re using heavy weight here (at least 90% 1RM), so allow for adequate rest between sets. It’ll keep things fresh, and the body adapting.

The conditioning group consists of a kettlebell circuit completed in continuous fashion. If you don’t have access to kettlebells, dumbbells work too.

Friday 
“Friday Funday” - Consider this a play day, an opportunity to try something new while still getting a good workout in. Whether it’s trying a new class at the gym, or heading to the local yoga or MMA facility, step outside of the box and test yourself.

Saturday
This “density” day, as you should know by now, is my favorite day of the week. After the warm-up and the stability/mobility work, the “meat” of the workout consists of four rounds of five exercises completed in a row. Your goal is to complete the 4 rounds in less than 20 minutes.

If you’re finishing the routine in less than 16 minutes, add more weight. If it takes more than 24 minutes, reduce the weight.

Final Thoughts
After completing these 90 days you’ll be stronger, faster, and more powerful than ever before. If you are looking for a year-long program, feel free to return to phase 1 and start over, but I would adjust the percentages accordingly to ensure you continue to challenge your body.

Every 6 months or so, I highly recommend taking a week or two off from heavy strength training. It’s important for the body to reset, regenerate, and fully recover from all the hard work you’ve put in. Keep pushing, pulling, pressing, and jumping your way to improvements that will ensure you’re ready for whatever comes your way.

To maximize your results on this workout plan, 1R would recommend the following supplements:

1. Cytosport L-Glutamine - Needed for immune system support, energy production, and the building and protection of the lean muscle mass when stress is increased on the body
2. Cytosport Creatine - By increasing your body's ATP production creatine will help you become more explosive, more powerful, and more athletic when taken before or after workouts
3. Gaspari IntraPro - This post workout protein shake that's loaded with BCAAs, L-Glutamine, and Taurine, will help you recover, and build lean muscle, faster after workouts