AM:
Row 1000m x 5; rest same as work
OR
Run 800m x 5; rest same as work
PM:
A1: Muscleups; 10 sets of 4; 10 sec
A2: Front Squat @ 30X1; 10 sets of 2; 2 min rest
B: Accumulate 3 min of L-sit in as few sets as possible
Use moderate to heavy weight on front squat but don't go close to failure.
Last high(er) volume day. Rest day tomorrow.
Showing posts with label Week 1. Show all posts
Showing posts with label Week 1. Show all posts
101010
Take 5 minutes to build to a moderately heavy snatch around 80% of 1RM - the goal is bodyweight.
Snatch that weight on the minute for up to 10 minutes, or until you miss. (if you miss on your second minute, that's it... move on... the goal is to focus on each rep, and make each one count)
Success is completing the entire 10 minutes.
rest 2 minutes
Take the same weight and do 1 snatch balance on the minute for 10 minutes, or until you miss. The same rules apply as above. FOCUS on each rep.
rest 2 minutes
Take the same weight and do 1 overhead squat on the minute for up to 10 minutes, or until you miss. The same rules apply as above. FOCUS on each rep.
If you missed on anything, practice for an additional 10 minutes on your weakness. Get a video camera and post some links to your lifts so I can help you.
If you were successful, and you used bodyweight-on-bar or close to it, you're done.
If you were successful but the weight was too easy because technique forced you to work light, build to a heavy single on OHS and do it for 5 singles with 2 minutes between each lift.
Snatch that weight on the minute for up to 10 minutes, or until you miss. (if you miss on your second minute, that's it... move on... the goal is to focus on each rep, and make each one count)
Success is completing the entire 10 minutes.
rest 2 minutes
Take the same weight and do 1 snatch balance on the minute for 10 minutes, or until you miss. The same rules apply as above. FOCUS on each rep.
rest 2 minutes
Take the same weight and do 1 overhead squat on the minute for up to 10 minutes, or until you miss. The same rules apply as above. FOCUS on each rep.
If you missed on anything, practice for an additional 10 minutes on your weakness. Get a video camera and post some links to your lifts so I can help you.
If you were successful, and you used bodyweight-on-bar or close to it, you're done.
If you were successful but the weight was too easy because technique forced you to work light, build to a heavy single on OHS and do it for 5 singles with 2 minutes between each lift.
100910
A1: Backsquat @ 2020; 10 reps x 4; Bodyweight on bar; 1 min rest
A2: Bench Press @ 2020; 10 reps x 4; .75x Bodyweight on bar; 1 min rest
B1: Air Squat @ 1010; 50 reps x 2; 1 min rest
B2: Pushup @ 1010; 25 reps x 2; 1 min rest
C1: Supine Ring Rows @ 10X1; AMRAP (-2) x 4; 1 min rest
C2: Hip Extension @ 10x1; 20 reps x 4; 1 min rest
A1 and A2 are done in a circuit, alternating. Same with B1 & B2. And C1 & C2.
The number following the exercise is the tempo.
2020 = 2 second descent, 0 second hold in bottom, 2 second ascent, 0 hold in bottom. First number ALWAYS represents the descending portion. So if I had pullups @ 1020, it would be a 1 second descent, 2 second ascent. Get it?
If you see an X in the tempo it means explode out from the bottom. Supine ring rows, for example, would be a 1 second descent, 0 second hold in the bottom, explode up, 1 second hold at top.
Any minus symbols after an AMRAP is the number of reps before failure. (-2) is two reps before muscular failure.
A2: Bench Press @ 2020; 10 reps x 4; .75x Bodyweight on bar; 1 min rest
B1: Air Squat @ 1010; 50 reps x 2; 1 min rest
B2: Pushup @ 1010; 25 reps x 2; 1 min rest
C1: Supine Ring Rows @ 10X1; AMRAP (-2) x 4; 1 min rest
C2: Hip Extension @ 10x1; 20 reps x 4; 1 min rest
A1 and A2 are done in a circuit, alternating. Same with B1 & B2. And C1 & C2.
The number following the exercise is the tempo.
2020 = 2 second descent, 0 second hold in bottom, 2 second ascent, 0 hold in bottom. First number ALWAYS represents the descending portion. So if I had pullups @ 1020, it would be a 1 second descent, 2 second ascent. Get it?
If you see an X in the tempo it means explode out from the bottom. Supine ring rows, for example, would be a 1 second descent, 0 second hold in the bottom, explode up, 1 second hold at top.
Any minus symbols after an AMRAP is the number of reps before failure. (-2) is two reps before muscular failure.
100710
The problem with a generic programming protocol is that it does not address individual needs. Every athlete is different, and requires different factors in training, nutrition, and rest. So I urge you to be objective when you analyze yourself. Some people work very well with high volume, others with high intensity... some people are prone to adrenal fatigue, or get sick/injured quickly when they start to over-reach. The point is, you have to be aware. You CANNOT rely on someone else 100%, you have to take your training into your own hands. So if I program something, and it feels like way to much, comment on it and don't be afraid to change it to suit your own needs. For the most part, however, I highly recommend following this RXd - as I'm constantly trying to play with variables that should accommodate MOST people.
My basic goal is to provide a simple periodized schedule that is systematic in building capacity and skill. Most days have strength, conditioning and skill elements. This is a sport and each session should be thought of as PRACTICE. When we get into higher intensity weeks I will note that a workout is a test, and that you need to push it as hard as you can. This is mental as well. It's important. You cannot go all out, all the time. Pacing is crucial in high level competition, and you have to learn to push right to the 'before-redline' point and hum along at that pace. If you go past that and fall off the edge, it won't be good. You won't be able to recover and your time will suffer. Although sometimes, you NEED to go over that edge; but, usually, you want to play on the edge. That part is my job: telling you when to go hard, when to go easy, how long to rest and work and what movements to do, among other things. Your job is to feed me information about how you're feeling, what your scores are, if you feel amped or lethargic etc. In doing that I can tailor the schedule.
Spend 10 minutes alternating between explosive box jumps and freestanding handstand practice.
Then:
5 Rounds of:
20 Pullups
rest 30 seconds
30 GHD Situps
rest 40 seconds
40 doubleunders
rest 50 seconds
50 Air Squats
rest 1 min
Keep a good pace on everything. If you find yourself struggling, break up sets as needed. Do not extend yourself too far.
Rest 5 - 10 minutes
Spend at least 10 minutes focusing on hip flexors, quads and hamstrings. (mobility work) Check out Kelly Starret's page for ideas.
Tomorrow is a rest day.
My basic goal is to provide a simple periodized schedule that is systematic in building capacity and skill. Most days have strength, conditioning and skill elements. This is a sport and each session should be thought of as PRACTICE. When we get into higher intensity weeks I will note that a workout is a test, and that you need to push it as hard as you can. This is mental as well. It's important. You cannot go all out, all the time. Pacing is crucial in high level competition, and you have to learn to push right to the 'before-redline' point and hum along at that pace. If you go past that and fall off the edge, it won't be good. You won't be able to recover and your time will suffer. Although sometimes, you NEED to go over that edge; but, usually, you want to play on the edge. That part is my job: telling you when to go hard, when to go easy, how long to rest and work and what movements to do, among other things. Your job is to feed me information about how you're feeling, what your scores are, if you feel amped or lethargic etc. In doing that I can tailor the schedule.
Spend 10 minutes alternating between explosive box jumps and freestanding handstand practice.
Then:
5 Rounds of:
20 Pullups
rest 30 seconds
30 GHD Situps
rest 40 seconds
40 doubleunders
rest 50 seconds
50 Air Squats
rest 1 min
Keep a good pace on everything. If you find yourself struggling, break up sets as needed. Do not extend yourself too far.
Rest 5 - 10 minutes
Spend at least 10 minutes focusing on hip flexors, quads and hamstrings. (mobility work) Check out Kelly Starret's page for ideas.
Tomorrow is a rest day.
100610
AM:
A1: Powerclean; 5, 5, 5, 5, 5; 30 sec rest
A2: Push Press; 5, 5, 5, 5, 5; 3 min rest
You can use 1 bar or 2, however you want to set it up. Stick to the rest intervals. Do not hit failure on any sets.
Rest 4 hours minimum. Make sure to eat a fairly balanced meal that includes extra protein.
5 rounds of:
1000m row at 75%
30 ring pushups (stop before failure - can sub regular pushups if needed)
Rest 2:30
A1: Powerclean; 5, 5, 5, 5, 5; 30 sec rest
A2: Push Press; 5, 5, 5, 5, 5; 3 min rest
You can use 1 bar or 2, however you want to set it up. Stick to the rest intervals. Do not hit failure on any sets.
Rest 4 hours minimum. Make sure to eat a fairly balanced meal that includes extra protein.
5 rounds of:
1000m row at 75%
30 ring pushups (stop before failure - can sub regular pushups if needed)
Rest 2:30
100510
Alright, it's been a month. Hopefully you've had some good training from another source.
I'm going to be posting an 8 week cycle with weekly periodization for an intermediate athlete. It will taper at the end and culminate with a test. It would be nice to get some feedback from anyone following this cycle. Without feedback it will be hard for me to gauge the recovery requirements as I'm not following this myself.
3 on 1 off.
H = High
M = Medium
L = Low
V = Volume
I = Intensity
Approx schedule:
Week 1: HV, LI
Week 2: MV, MI
Week 3: MV, MI
Week 4: HV, HI
Week 5: LV, LI
Week 6: MV, HI
Week 7: MV, LI
Week 8: LV, HI
2 Day test.
AM:
A: Snatch or OHS: 10 sets of 3 @ 60% to 70%; 2 min active rest
B1: Ring HSPU or HSPU: 10 sets of 3; 1 min rest
B2: Weighted Pullups: 10 sets of 3; 1 min rest
Pick a weight for the pullups that allows 3 easy reps on first set. Stay at the same weight for all.
PM:
L-sit and Handstand warmup.
Rounds/reps in 3 minutes @ 75% intensity of:
21 doubleunders
15 burpees
9 thrusters @ .5x BW
3 min rest
x 4
This should be easily paced. Each 3 minute work interval should yield the same number of rounds/reps.
I'm going to be posting an 8 week cycle with weekly periodization for an intermediate athlete. It will taper at the end and culminate with a test. It would be nice to get some feedback from anyone following this cycle. Without feedback it will be hard for me to gauge the recovery requirements as I'm not following this myself.
3 on 1 off.
H = High
M = Medium
L = Low
V = Volume
I = Intensity
Approx schedule:
Week 1: HV, LI
Week 2: MV, MI
Week 3: MV, MI
Week 4: HV, HI
Week 5: LV, LI
Week 6: MV, HI
Week 7: MV, LI
Week 8: LV, HI
2 Day test.
AM:
A: Snatch or OHS: 10 sets of 3 @ 60% to 70%; 2 min active rest
B1: Ring HSPU or HSPU: 10 sets of 3; 1 min rest
B2: Weighted Pullups: 10 sets of 3; 1 min rest
Pick a weight for the pullups that allows 3 easy reps on first set. Stay at the same weight for all.
PM:
L-sit and Handstand warmup.
Rounds/reps in 3 minutes @ 75% intensity of:
21 doubleunders
15 burpees
9 thrusters @ .5x BW
3 min rest
x 4
This should be easily paced. Each 3 minute work interval should yield the same number of rounds/reps.
Subscribe to:
Posts (Atom)
