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:
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:
- Power focus: Olympic lifts progressing from 4x8 to 4x4 depending on the day and week
- Stength focus: squats, presses, pullups - alternating weeks between 5x5 and 5,4,3,2,1
- 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
- MetCons: Not random, but highly varied. Designed to create 10-15 minutes of continuous effort. Very low neural demand but extreme metabolic demand.
Thursday:
- Power focus: Olympic lifts progressing from 4x8 to 4x4 depending on the day and week
- Stength focus: dedlift, bench press, rows - alternating weeks between 5x5 and 5,4,3,2,1
- 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
- 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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