The Dirty 35 Method

Hanley

Matt Wichlinski's Dirty 35 Method...

Last year I was at a seminar in South Dublin Strength and Conditioning by Matt Wichlinski. For those of you who don't know him (ie most people), this year he was appointed head strength & conditioning coach for the WWE Performance Center in Orlando, FL, and was appointed “all around bad ass” many years before that.

Today on his FB page he popped up some info about his Dirty 35 Method again.

It is such a beautifully simple set up that I feel like it's my duty to share it with you right now.

Here's a few set up options:

DAY 1
Heavy KB Swing 5x5
Squat 5x5
Weighted Ring Dips 5x5
Pull Up 5x5

DAY 2
Deadlift 5x3
Barbell Split Squat 3x5
Incline Bench Press 5x5
Weighted Chinzz 5x5

DAY 3
Good Mornings 3x5
Bench Press 5x5
Barbell Row 5x5
Bicep Curls 3x5
Close Grip Bench 3x5

...so simple

...so quick

...so brutally easy

...so why aren't you doing it?

Oh yeah. Because it's hard.

Hard work pays off people. Get on it!!!

EDIT: the link to the pic where he explains it didn't come up. You'll get it here or on his FB page; http://archive.aweber.com/revfitfreeebook/Hoj7o/h/This_mail_is_so_durty_.htm

COH

Matt is a beast. 3 friends of mine have got wwe contracts recently and I'm crazy jealous that theyll be training with him fir the next few years.

JJayoo

DeFranco designed the new wwe facility and was saying it makes his own gym look like a storage closet.

Sangre

Im stealing this and starting tomorrow. Need a change of scenery.

Mellor

Seen this on FB (via RevFit not MW) earlier and it intrigued me. About to finish my a program and need to adjust.
I've lifted two days per week the last while. Upper/Lower. Upper went very well. I think that my upper programming was pretty smart.
Lower wasn't so good. Two days per week and alternating squat/DL left too long between them. I've decided to switch to an A/B or A/B/C template that lets me squat/DL/bench/press at least once every 7 or 10 days. I had till nest week to figure it out. Hanley, you might have just saved me the bother

dor843088

Mellor wrote: »

Seen this on FB (via RevFit not MW) earlier and it intrigued me. About to finish my a program and need to adjust.
I've lifted two days per week the last while. Upper/Lower. Upper went very well. I think that my upper programming was pretty smart.
Lower wasn't so good. Two days per week and alternating squat/DL left too long between them. I've decided to switch to an A/B or A/B/C template that lets me squat/DL/bench/press at least once every 7 or 10 days. I had till nest week to figure it out. Hanley, you might have just saved me the bother

Im guessing this program is really run twice per week and not once per week as you will be running it . Day1, 2, 3 off 1, 2, 3 off repeat. Once every 10 days is ridiculously low frequency and progress will most likely be at a snails pace.

Hanley

dor843088 wrote: »

Im guessing this program is really run twice per week and not once per week as you will be running it . Day1, 2, 3 off 1, 2, 3 off repeat. Once every 10 days is ridiculously low frequency and progress will most likely be at a snails pace.

He trains a lot of BJJ/MMA. Trying to smash himself with volume and every week in the weight room on top of that would change snails pace progress into rapid injury and regression

...your point applies for someone who's only activity is lifting weights tho!!

dor843088

Hanley wrote: »

He trains a lot of BJJ/MMA. Trying to smash himself with volume and every week in the weight room on top of that would change snails pace progress into rapid injury and regression

...your point applies for someone who's only activity is lifting weights tho!!

I hear what your saying with other interests but the program above IS low volume . Theres only 4-5movements and around 18 sets per day suggesting it will and should be run at higher frequency than once per week.

Sangre

Hanley wrote: »

Deadlift 5x3
Barbell Split Squat 3x5
Incline Bench Press 5x5
Weighted Chinzz 5x5

Deadlift 145kg 5x3 (no belt) 60s rest (up to 90s for last 2 sets)
BB Split Squat 65kg 3x5 60s rest
Incline BP 60kg 5x5 60s rest
Weighted Chins 5kg 5x5

Short, sweet and tough! Some movements are new so kept weight relatively low. Its a morning session so set rest periods help me with consistency and managing work-out.

Anyone else find chins a bugger after deadlifts?

gazzer

Might give this a shot. Looking for a new routine in the gym. What do you guys reckon would be the best alernatives to the Heavy KB Swing and Weighted Ring Dip's. Dont have either of these in the gym I go to.

Mellor

dor843088 wrote: »

I hear what your saying with other interests but the program above IS low volume . Theres only 4-5movements and around 18 sets per day suggesting it will and should be run at higher frequency than once per week.

I think you are missing the point behind the reduced days. Its not "another interest", its not like I don't want lifting to get in the way of an unrelated hobby. They are two halfs of one training plan.
If I was to lift 5 days a week, I'd get very little time on the mats, often be too stiff to train effectively, and probably get injuried. Basically lifting more would be less effective.

I was looking for something that I can run with two sessions a week to replace current upper/lower. Ideally A/B that covers all movements I want. The dirty 35 template looks good in that regard.
Two days a week is less than the designated 3-5. But that's fine.

dor843088

Mellor wrote: »

I think you are missing the point behind the reduced days. Its not "another interest", its not like I don't want lifting to get in the way of an unrelated hobby. They are two halfs of one training plan.
If I was to lift 5 days a week, I'd get very little time on the mats, often be too stiff to train effectively, and probably get injuried. Basically lifting more would be less effective.

I was looking for something that I can run with two sessions a week to replace current upper/lower. Ideally A/B that covers all movements I want. The dirty 35 template looks good in that regard.
Two days a week is less than the designated 3-5. But that's fine.

Guess what the cure for muscle soreness is ? Increased frequency . If your stiff after every weight session there is something wrong with your program. Hey you know your body best and how best to allocate your time but imo you are doing yourself a great disservice training bodyparts once per week . Hit the main movements 3 times per week . Less soreness more progression get stronger faster carry that strength over to your mma

Duck's hoop

dor843088 wrote: »

Guess what the cure for muscle soreness is ? Increased frequency . If your stiff after every weight session there is something wrong with your program. Hey you know your body best and how best to allocate your time but imo you are doing yourself a great disservice training bodyparts once per week . Hit the main movements 3 times per week . Less soreness more progression get stronger faster carry that strength over to your mma

I'm sure it's a case of prioritisation. People got other stuff going on.

And getting better at something involves doing that thing. This workout is just accessory.

Hanley

dor843088 wrote: »

Guess what the cure for muscle soreness is ? Increased frequency . If your stiff after every weight session there is something wrong with your program. Hey you know your body best and how best to allocate your time but imo you are doing yourself a great disservice training bodyparts once per week . Hit the main movements 3 times per week . Less soreness more progression get stronger faster carry that strength over to your mma

You're so oblivious it's making my head spin.

Mellor

dor843088 wrote: »

Guess what the cure for muscle soreness is ? Increased frequency . If your stiff after every weight session there is something wrong with your program. Hey you know your body best and how best to allocate your time but imo you are doing yourself a great disservice training bodyparts once per week . Hit the main movements 3 times per week . Less soreness more progression get stronger faster carry that strength over to your mma

I thought the concept was pretty simple in my last post.
I’ve no idea how you read that and thought lifting more would solve anything.
I use stiff instead of sore for a reason, bar the occasional DOMS, a regular lifter isn’t sore day to day. But try to kickbox or do bjj and you’ll suddenly feel the effect of a heavy leg session the day before, hence less effective. It’s nothing to do with my body, I’d expect it to be a good template for most guys. Even without this, the time element alone is a solid reason. More time lifting and less time on training will see you get stronger quicker but not progress technically. It’s sub-optimal.

A fully agree that 2 days a week isn’t ideal when the goal is purely strength. But in this case you’re off the mark. 2 days a week is good in this spot, and even if the week was magically made a day longer, the extra session wouldn’t be lifting.

WHIP IT!

Hanley wrote: »

Matt Wichlinski's Dirty 35 Method...

Last year I was at a seminar in South Dublin Strength and Conditioning by Matt Wichlinski. For those of you who don't know him (ie most people), this year he was appointed head strength & conditioning coach for the WWE Performance Center in Orlando, FL, and was appointed “all around bad ass” many years before that.

Today on his FB page he popped up some info about his Dirty 35 Method again.

It is such a beautifully simple set up that I feel like it's my duty to share it with you right now.

Here's a few set up options:

DAY 1
Heavy KB Swing 5x5
Squat 5x5
Weighted Ring Dips 5x5
Pull Up 5x5

DAY 2
Deadlift 5x3
Barbell Split Squat 3x5
Incline Bench Press 5x5
Weighted Chinzz 5x5

DAY 3
Good Mornings 3x5
Bench Press 5x5
Barbell Row 5x5
Bicep Curls 3x5
Close Grip Bench 3x5

...so simple

...so quick

...so brutally easy

...so why aren't you doing it?

Oh yeah. Because it's hard.

Hard work pays off people. Get on it!!!

EDIT: the link to the pic where he explains it didn't come up. You'll get it here or on his FB page; http://archive.aweber.com/revfitfreeebook/Hoj7o/h/This_mail_is_so_durty_.htm

Lads, just wanted to check, is the Deadlift 3 sets of 5 reps or 5 sets of 3?.... or, perhaps, is it a misprint & should it be 5x5? Thanks...

Hanley

WHIP IT! wrote: »

Lads, just wanted to check, is the Deadlift 3 sets of 5 reps or 5 sets of 3?.... or, perhaps, is it a misprint & should it be 5x5? Thanks...

It's 3 to 5 sets of 3 to 5 reps. Did you read the link?

EDIT: and it doesn't matter anyway. You're over complicating the worlds most simple program.

WHIP IT!

Hanley wrote: »

It's 3 to 5 sets of 3 to 5 reps. Did you read the link?

EDIT: and it doesn't matter anyway. You're over complicating the worlds most simple program.

Didn't read the link, didn't think the world's most simple programme would need further explaining! Thank ya...

btkm8unsl0w5r4

Hanley wrote: »

You're so oblivious it's making my head spin.

But the hodge twins said it was true.

dor843088

Iker Important Weirdness wrote: »

But the hodge twins said it was true.

Strong contribution.

Theresalwaysone

Sorry for re posting in an old thread but Ive been advised this program elsewhere as I beginning my soccer pre season/ reg season soon and wanted an already successful program to use.

I train for my team on Tue and Thurs with a game on Sun.

Ive been advised elsewhere to do two weights sessions on Wed and Fri.

A
Squat Variation
Power Snatch
Vert. Push
Vert. Pull

B
Deadlift (or hip hinge variation)
Power Clean
Hori Push
Hori Pull

Problems is my snatch and PC aren't very good form wise. Can someone recommend an alternative.

Hanley

Sumo DL one day.

Stiff leg deadlift/good morning the other.

Hanley

...or do the smart thing and go back and ask the person who advised you elsewhere what they recommend since you're following their stuff anyway!

Theresalwaysone

Hanley wrote: »

...or do the smart thing and go back and ask the person who advised you elsewhere what they recommend since you're following their stuff anyway!

Both of them post here and elsewhere. I was just looking for a wider audience and more opinions.