: Traditional barbell movements (like squats and bench presses) can be swapped for alternative variations that reduce joint stress, such as landmine presses, goblet squats, or floor presses.
The program is a specialized strength training protocol designed by renowned coach Joe DeFranco and Jim Smith . It serves as an evolution of the popular Strong Bastard 911 (SB911) system, specifically updated to focus on joint health , longevity , and pain-free performance for experienced lifters. Program Structure and Methodology The SB911 Forever Strong.pdf
– Concentrates on explosive concentric contractions and high-velocity movements to improve athletic performance. Key Features and "Forever Strong" Updates : Traditional barbell movements (like squats and bench
– Focuses on slow, controlled downward movements to build foundational strength and connective tissue resilience. It is designed to be performed using an
The program is typically delivered via the #TeamForeverStrong app , which includes a video library of over 140 exercises and printable workout logs for tracking progress. It is designed to be performed using an upper/lower body split. Many participants use the program to prepare for the annual SB911 Transformation Contest , which showcases real-world results in muscle gain and body composition. SB911 Forever Strong: Strength Training Program - Studylib
The program follows an 11-week cycle (the "911" represents 9 weeks of training followed by a 1-week deload and a 1-week testing phase). It employs a model within a conjugate framework, meaning it rotates focus every three weeks to target different muscular qualities: