This is just a glimpse into James St. Leger's never-ending, always-changing, training regimen. This is just one week in a year of formidable programming. Everything is planned out, down to the rep and one-rep-max percentage.

Once you get into this sort of elite training, every muscle and minute in the gym must be annotated and measured. Perfection doesn't cut corners; its brute force smoothes them into the curves that connect one week to the next. James isn't in contest shape all year, but he keeps his body close. When the time comes, a subtle shift can take him to that premier level.



James' Training Philosophy

James St. Leger currently trains 5-6 days on, followed by 1-2 days off, with one tough conditioning session per week. Every 12-15 weeks he will take a full 4-7 days off training, allowing his body to fully recuperate.

Most of his training sessions take place just before lunch. However, when he needs to dial it in for an appearance or photo shoot, he will perform a 20-minute HIIT session in the morning, then move his full 60-minute weight training session to late afternoon.

An example of St. Leger's current training cycle can be found below. This sample week represents week 2 of an 8-week strength and power cycle, aimed toward improving the snatch and the clean and jerk.

Rest 90-120 seconds between all sets.

Day 1
1
Hang Snatch
8 sets, 3 reps (70-75% max)
2
Power Clean
to Split Jerk. 3:1 (3 power cleans, 1 split jerk)
7 sets, 4 reps (70-75% max)
3
Snatch
7 sets, 5, 5, 5, 3, 3, 3, 3 reps (80-90% max)
4
Front Barbell Squat
8 sets, 3 reps (70-75% max)
5
Push Press - Behind the Neck
6 sets, 8, 6, 4, 2, 1, 10 reps (explosive)
Day 2
1
Power Clean
from hang.
7 sets, 3, 3, 3, 3, 2, 2, 2 reps (70-75% max)
2
Clean Pull
7 sets, 5, 5, 5, 3, 3, 3, 3 reps (80-85% max)
3
Barbell Squat
6 sets, 5 reps (70-75% max)
4
Push Press
7 sets, 3, 3, 3, 3, 3, 2, 2 reps (70-75% max)
Day 3
1
Snatch
8 sets, 3, 3, 3, 3, 2, 2, 2, 2 reps (70-75% max)
2
Clean
8 sets, 2 reps (70-75% max)
3
Snatch
or High Pull from platform.
7 sets, 3 reps (80-85% max)
4
Front Barbell Squat
8 sets, 3 reps (70-75% max)
5
Split Jerk
off rack.
8 sets, 3, 3, 2, 2, 2, 2, 2, 2 reps (75-80% max)
Day 4
1
Power Snatch
6 sets, 3 reps (70-75% max)
2
Snatch Pull
to knees.
6 sets, 5 reps (75-80% max)
3
Barbell Squat
6 sets, 5 reps (75-80% max)
4
Standing Military Press
6 sets, 8, 6, 4, 2, 1, 10 reps
Day 5
1
Snatch
8 sets, 3, 3, 3, 3, 2, 2, 2, 2 reps (75-80% max)
2
Hang Snatch
6 sets, 2 reps (80-85% max)
3
Clean and Jerk
8 sets, 2 reps (80-85% max)
4
Clean Pull
from platform.
7 sets, 3 reps (85-90% max)
5
Clean Pull
8 sets, 5, 5, 5, 5, 3, 3, 3, 3 reps (75-80% max)
Day 6: Conditioning
10 total rounds. As little rest as possible
1
Bear Complex
5 rounds at 50kg
Power Clean
or Squat Clean or Front Squat.
5 sets, 1 reps
Push Press
5 sets, 1 reps
Barbell Squat
5 sets, 1 reps
Push Press - Behind the Neck
5 sets, 1 reps (control bar to floor)
2
Bar Burpee
Burpee
with a lateral jump over the bar.
5 sets, 1 reps

James St. Leger's Fitness Programs

About the Author

Dustin Lapray

Dustin Lapray

Dustin Lapray is a writer, journalist, and editor living in Boise, Idaho.

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