Varied Not Random - Shoulder Press Capacity

BTWB Shoulder Press Capacity Program - Varied Not Random Programs Shoulder Press Capacity is a linear strength progression program from Beyond the Whiteboard, developed by CrossFit coaching legends Pat Sherwood and Adrian Bozman. Improving the shoulder press can also directly benefit one’s performance in more complicated, technique-based movements, such as the Push Press and the Jerk, as well as non-weightlifting pressing movements like strict and kipping handstand push-ups. Over 17 sessions, the Shoulder Press Capacity program guides the athlete on a linear loading progression; starting light and slowly building to heavier weights. The goal is to increase overall strength AND your strength endurance by utilizing a 5-5-ME (max effort up to 10 reps) scheme. Users begin the program by finding their current shoulder press 5RM, with the opportunity of adding 5, 10, or even 15 pounds to that number. The program is self-paced, meaning it can be a focused part of one’s training or supplementary. BTWB recommends 2 to 3 sessions a week for 6-9 weeks. Links to demonstration videos are provided to help along the way. Am I Ready? Don’t worry about your level of experience. The shoulder press is a foundational strength movement, and this program is the perfect introduction to basic strength training for beginners, who will quickly notice results from frequent, consistent exposure to the lift. It can also benefit experienced lifters who want to increase their shoulder press numbers and benefit from significant time spent under tension.