Temporarily content with my programming

Let's get honest for a second.  People who follow crossfit with dedication get a more balanced improvement in performance and body composition than people who follow periodized training plans.  I've pretty much always followed a basic periodization schedule: strength, size, definition, repeat.

Here lately, I've been leaning a bit toward the crossfit model, but still programmed for the long haul. There is merit in training several physical qualities in a single workout. At any given moment, I can sign up and do a 5K, obstacle race, or Highland Games, all while remaining relatively lean.

For the next 2 months, my training block looks like this:

Monday:
  1. Power focus: Olympic lifts progressing from 4x8 to 4x4 depending on the day and week
  2. Stength focus: squats, presses, pullups - alternating weeks between 5x5 and 5,4,3,2,1
  3. Hypertrophy / conditioning circuit: This is so money! ;-) Bodybuilding movements for the same movement patterns as Strength Focus.  3 circuits of 8-12 reps.  Massive pump, massive conditioning hit
  4. MetCons: Not random, but highly varied.  Designed to create 10-15 minutes of continuous effort. Very low neural demand but extreme metabolic demand.
Thursday:

  1. Power focus: Olympic lifts progressing from 4x8 to 4x4 depending on the day and week
  2. Stength focus: dedlift, bench press, rows - alternating weeks between 5x5 and 5,4,3,2,1
  3. Hypertrophy / conditioning circuit: This is so money! ;-) Bodybuilding movements for the same movement patterns as Strength Focus.  3 circuits of 8-12 reps.  Massive pump, massive conditioning hit
  4. MetCons: Not random, but highly varied.  Designed to create 10-15 minutes of continuous effort. Very low neural demand but extreme metabolic demand.
I fill in Tuesday and Friday with what I call douchebag day.  Yup - arms.  Tuesday is heavy, and Friday is light with lots intensity techniques: giant sets, drop sets, forced reps, negatives.

Wednesday is cardio day.

If I don't plateau after 2 months, I'll just mess with the sets/reps for 1,2, and 3 and continue on.

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