How I'm managing quarantine
Man, so much has happened since I last posted.
COVID pandemic was a huge one. I made changes to keep systemic fatigue low so I could train almost every day. Sometimes I could go 8 days with no rest days. Sometimes only 3 days.
The key for me has been to move to push/pull splits, and to manage fatigue with ladders. Here is a simple framework you can follow. Add rest days between sessions whenever you need it.
Day 1: Push 1
- Compound circuit
a. Overhead press: 5 x 5
b. Kettlebell swing: 5 x 10 - Isolation circuit: Ladders
a. Incline lateral raise: 3 x 3-5-7
b. Kettlebell swing: 3 x 5-10-15
Day 2: Pull 1
- Compound circuit
a. Ring row: 5 x 5
b. 1-arm swing: 5 x 5+5 - Isolation circuit: Ladders
a. Supinating dumbbell curl: 3 x 3-5-7
b. Kettlebell swing: 3 x 5-10-15
Day 3: Push 2
- Compound circuit
a. Pushups: 5 x 15
b. Kettlebell swing: 5 x 10 - Isolation circuit: Ladders
a. Skull crushers: 3 x 3-5-7
b. Kettlebell swing: 3 x 5-10-15
Day 4: Pull 2
- Compound circuit
a. Pullup: 5 x 5
b. Kettlebell snatch: 5 x 5+5 - Isolation circuit: Ladders
a. EZ-bar curl: 3 x 3-5-7
b. Kettlebell swing: 3 x 5-10-15
Day 5: Push 1
- Compound circuit
a. Overhead press: 5 x 6
b. Kettlebell swing: 5 x 10 - Isolation circuit: Ladders
a. Incline lateral raise: 4 x 3-5-7
b. Kettlebell swing: 4 x 5-10-15
Day 6: Pull 1
- Compound circuit
a. Ring row: 5 x 6
b. 1-arm swing: 5 x 5+5 - Isolation circuit: Ladders
a. Supinating dumbbell curl: 4 x 3-5-7
b. Kettlebell swing: 4 x 5-10-15
Day 7: Push 2
- Compound circuit
a. Pushups: 5 x 18
b. Kettlebell swing: 5 x 10 - Isolation circuit: Ladders
a. Skull crushers: 4 x 3-5-7
b. Kettlebell swing: 4 x 5-10-15
Day 8: Pull 2
- Compound circuit
a. Pullup: 5 x 6
b. Kettlebell snatch: 5 x 5+5 - Isolation circuit: Ladders
a. EZ-bar curl: 4 x 3-5-7
b. Kettlebell swing: 4 x 5-10-15
Day 9: Push 1
- Compound circuit
a. Overhead press: 5 x 7
b. Kettlebell swing: 5 x 10 - Isolation circuit: Ladders
a. Incline lateral raise: 5 x 3-5-7
b. Kettlebell swing: 5 x 5-10-15
Day 10: Pull 1
- Compound circuit
a. Ring row: 5 x 7
b. 1-arm swing: 5 x 5+5 - Isolation circuit: Ladders
a. Supinating dumbbell curl: 5 x 3-5-7
b. Kettlebell swing: 5 x 5-10-15
Day 11: Push 2
- Compound circuit
a. Pushups: 5 x 20
b. Kettlebell swing: 5 x 10 - Isolation circuit: Ladders
a. Skull crushers: 5 x 3-5-7
b. Kettlebell swing: 5 x 5-10-15
Day 12: Pull 2
- Compound circuit
a. Pullup: 5 x 7
b. Kettlebell snatch: 5 x 5+5 - Isolation circuit: Ladders
a. EZ-bar curl: 5 x 3-5-7
b. Kettlebell swing: 5 x 5-10-15
Day 13: Push 1
- Compound circuit
a. Overhead press: 5 x 8
b. Kettlebell swing: 5 x 15 - Isolation circuit: Ladders
a. Incline lateral raise: 5 x 3-5-7
b. Kettlebell swing: 5 x 5-10-15
Day 14: Pull 1
- Compound circuit
a. Ring row: 5 x 8
b. 1-arm swing: 5 x 7+7 - Isolation circuit: Ladders
a. Supinating dumbbell curl: 5 x 3-5-7
b. Kettlebell swing: 5 x 5-10-15
Day 15: Push 2
- Compound circuit
a. Pushups: 5 x 23
b. Kettlebell swing: 5 x 15 - Isolation circuit: Ladders
a. Skull crushers: 5 x 3-5-7
b. Kettlebell swing: 5 x 5-10-15
Day 16: Pull 2
- Compound circuit
a. Pullup: 5 x 8
b. Kettlebell snatch: 5 x 7+7 - Isolation circuit: Ladders
a. EZ-bar curl: 5 x 3-5-7
b. Kettlebell swing: 5 x 5-10-15
Day 17: Push 1
- Compound circuit
a. Overhead press: 5 x 9
b. Kettlebell swing: 5 x 20 - Isolation circuit: Ladders
a. Incline lateral raise: 5 x 3-5-7
b. Kettlebell swing: 5 x 5-10-15
Day 18: Pull 1
- Compound circuit
a. Ring row: 5 x 9
b. 1-arm swing: 5 x 8+8 - Isolation circuit: Ladders
a. Supinating dumbbell curl: 5 x 3-5-7
b. Kettlebell swing: 5 x 5-10-15
Day 19: Push 2
- Compound circuit
a. Pushups: 5 x 25
b. Kettlebell swing: 5 x 20 - Isolation circuit: Ladders
a. Skull crushers: 5 x 3-5-7
b. Kettlebell swing: 5 x 5-10-15
Day 20: Pull 2
- Compound circuit
a. Pullup: 5 x 9
b. Kettlebell snatch: 5 x 8+8 - Isolation circuit: Ladders
a. EZ-bar curl: 5 x 3-5-7
b. Kettlebell swing: 5 x 5-10-15
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