The Core Philosophy of Smarter Training
Operation LFG, which stands for “Let’s F*cking Go,” represents a radical shift away from overly complicated and risky training methods prevalent in many functional fitness programs. Created by Josh Bridges, who has extensive experience in both competitive CrossFit and practical training, this approach emphasizes building strength, improving aesthetics, and enhancing athletic performance, all while ensuring that training is enjoyable and effective.
Today’s Focus: A Deadlift-Centric Back Day
In this methodology, deadlift-focused workouts are strategically programmed two to three times a month. This allows athletes to gain strength without overwhelming their bodies with maximum effort week after week. A typical session revolves around an effective back day routine that centers on deadlifts, ensuring each lift is performed safely and purposefully.
Deadlift Technique That Builds Strength for Life
Operation LFG emphasizes proper deadlift execution designed for longevity rather than competition. Each rep starts from a complete reset, avoiding bounce lifts, to maximize effectiveness. Here’s how to perform a deadlift in the LFG style:
- Stance: Hip-width, feet positioned under the bar, hands just outside knees.
- Set up: Hinge to reach the bar—not squat—keeping the bar mid-foot.
- Pre-lift Cue: “Pull the slack out,” then think “press the floor away.”
- Grip Options: Preferably double overhand; straps can be used for high-rep sets or when grip is fatigued.
“Using a belt is not cheating,” Bridges explains. “It helps you feel your core brace correctly, which is essential whether you wear one or not.”
Key Deadlift Accessory Movements
In addition to deadlifts, accessory movements are integral for building strength and preventing injuries:
- Dumbbell Rows: Hand-supported rows focusing on driving the elbow back and engaging upper traps. 3 sets of 10 reps.
- Back Extensions: Focused on glute strength and spinal stability. Perform 3 sets of 12 reps, holding the last rep for 30 seconds.
- Pull-ups: Weighted variations for advanced athletes or negatives for those building strength. Pull-ups remain a critical skill within this program.
Together, these movements fortify the posterior chain and fortify better posture, significantly reducing injury risks.
No More Circus Tricks: Smarter Substitutions That Still Get Results
The Operation LFG strategy empowers athletes to train hard without relying on risky, high-skill movements. Instead of incorporating complicated moves like handstand push-ups or heavy Olympic lifts, the focus shifts to safer, more effective exercises.
“You can achieve all the benefits without injury risk,” Bridges states. “For example, I’ll utilize strict presses instead of handstand push-ups or lunges over pistols, ensuring unilateral strength gains without compromising form.”
Warm-Up Tips for Deadlift Days
A focused warm-up is crucial for protecting the body during deadlift sessions. One effective drill is the banded hamstring curls:
- Sit on a bench with a light resistance band looped around your foot.
- Quickly pull your heel toward your glutes, then return slowly.
- Perform 20–25 reps per leg for two total sets.
“This drill is comparable to leg extensions, but tailored for optimizing deadlift performance,” Bridges explains, highlighting its role in activating the hamstrings and preventing injuries.
Conditioning You’ll Actually Want to Do
The conditioning aspect of Operation LFG aims to elevate heart rates while ensuring that participants enjoy the process. Utilizing dynamic formats such as EMOM (Every Minute On the Minute), the conditioning portion features approachable yet effective movements:
Sample 16-Minute EMOM Finisher
- Minute 1: Row – 15–17 calories
- Minute 2: 8 Sandbag Cleans
- Minute 3: 8–10 Burpee Pull-Ups (or burpees)
- Minute 4: 8–10 Back Squats (at ~45% of 1RM or a moderate weight)
“This setup ensures you get both tired and enjoy the effort,” indicates Bridges. Each minute operates as a controlled sprint with periodic rest (ideally 10–15 seconds), making it adaptable based on equipment and skill levels.
Equipment Needs (and Why the Simpler, the Better)
The accessibility of Operation LFG is another one of its great advantages. Participants need just a few essential pieces of equipment:
- Barbell with plates
- Squat rack
- A few dumbbells
- Pull-up bar
Optional equipment like cable machines, sandbags, and sleds can also be integrated as needed, providing additional versatility within the training program.
Final Thoughts: Why Operation LFG Works
Operation LFG has not been haphazardly thrown together; rather, it represents years of evolution, particularly transitioning from competitive CrossFit to a balanced, health-focused approach. Key aspects of what makes this method successful include:
- Low-risk, high-reward movements
- A balanced emphasis on strength, size, and conditioning
- Recovery-friendly volume with consistent progression
- The elimination of complex gymnastics unless specifically desired
- A coach committed to living the philosophy he advocates
“Fitness doesn’t have to be complicated,” Bridges concludes. “Simple, hard work and a targeted focus yield the best results, and there’s no magic pill.”
