Archaic Strength

Archaic Strength is an alternative female strength training program created by Archaic Fitness, centered around building raw, powerful, full body strength and stacking on robust muscle.

It uses a combination of traditional western style weight lifting, eastern style weapons training, and a unique collection of pure primeval exercises, with dynamic movement, progressive overload and wholefood nutrition driving muscle growth and overall athleticism, prioritizing performance over aesthetics.

It includes an full 3 month program XL sheet (designed to be repeated as many times as needed, with full routines, exercise switchouts, warmups and a massive catalogue of video demonstrations) along with it's accompanying 50 page document containing detailed insight into exercises, equipment, nutrition, and female specific training principles.

This is not a bulk, or a cut. Its not designed to get you as big as possible as fast as possible. Or as lean as possible as fast as possible. This is balanced body composition, prioritizing strength, mobility, explosive power and athleticism.

This is also not a beginners program, this is not a gentle introduction to strength training. This is building raw, powerful, full body strength with no excuses. This is barbaric. This is rough.

The goal of the program is to build real, functional (and visible) strength, stack on muscle, challenge yourself, and increase athleticism. Basically, what I mean by that in cave terms is: lift bigger rock, throw bigger rock, get bigger yourself, and run fast with rock to save child from lion. Thats it.

As a rule, Archaic Strength accommodates training from home (no gym), and prioritizes using minimal, makeshift and/or simple equipment.

The ideal equipment you will need:

Standard Equipment

• Weight plates (a mix of heavy and light, e.g. 15kg, 20kg down to 5kg, 2.5kg, 1.5kg)
• Dumbbells (adjustable works well)
• Bag + belt (backpack secured around the waist, for weighted pull-ups/chin-ups/pushups)
• Barbell (preferable "travel" or unscrewing bar, doubles as two short poles that can be used as "maces")
• A "mace" or substitute (in the program I use a barbell as a substitute. Can also use sledgehammer or actual mace).
• A bench (nice to have, not essential, floor works fine)
• Boxing/MMA gloves (open-finger preferred) or hand wraps
• A punching bag (optional, gloves and a wall works if you don't have one)
• Resistance band
  

Archaic Equipment (the improvised/primal gear)

• A heavy pole (a "treated gum pole," fencing pole, or even a concrete-filled PVC pipe. I have a gum pole that is 5m long and weighs 20kg)
• A "sandbag" or substitute (eg: pillow case stuffed with rice, sand or rocks - can be used to replace the heavy pole if needed, special exercise adaptions are provided)
• A "kettlebell" or substitute (eg: chain hammered into a log, or a sandbag/pillowcase filled with sand, rice, or rocks)
• A short pole or long object (e.g. a water bottle) for shoulder warm-ups
  

To all your barbarians who want something new, something different, something challenging and an excuse to go all out,

This is for you.