Update! Long time no blog.
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So, I'm trying out some new training lately and some new nutrition strategies (mainly just more calories). Seems I have been chronically undereating for...years. I knew this already and while it may not LOOK like I undereat apprently that's why my body clings to body fat for dear life.
So, the new strategy looks like this:
Monday:
AM:
Resistance training
Bench press at 60% of body weight.
3 sets. Max reps for each set.
Metabolic Conditioning workout: These workouts will contain strength, power lifting, and Olympic lifting, agility and speed work as well as plyometric moves to build power, strength, and to enhance metabolic condition and facilitate added caloric expenditure directly and through EPOC. These will be chosen from a pool of movements listed below. Each varies in reps, weight used, and time taken to complete the workout (i.e. an undulating model).
Movements:
Monday:
AM:
Bench Press
5 sets for 3-5 reps of 80-90% of max
Metabolic Conditioning workout: These workouts will contain strength, power lifting, and Olympic lifting, agility and speed work as well as plyometric moves to build power, strength, and to enhance metabolic condition and facilitate added caloric expenditure directly and through EPOC. These will be chosen from a pool of workouts listed below. Each varies in reps, weight used, and time taken to complete the workout (i.e. an undulating model).
PM: Sprint work if none included in AM workout.
Tuesday:
Recovery work: 3-4 mile jog, stretching (yoga if I have the time and moolah)
Routine practice, stretching (Not this year. But next’s years plan will include this).
Wednesday:
Weighted ring dips
5 sets of max reps with a 20lb weighted vest. Increase weight when greater than 10 reps can be completed.
Metabolic Conditioning workout as described above.
PM: Sprint work if none included in AM workout.
Thursday:
Rest/Yoga
Friday:
Strength training:
Press or Push press:
5 sets for 3-5 reps of 80-90% of max
Metabolic conditioning as described above.
PM: Rest in anticipation of Saturday’s longer workout.
Saturday:
Team training: Obstacle course work plus a variety of metabolic conditioning and skill specific training. This is programmed by a trainer and I don’t have any control over what I’ll be doing when I go. However, it works well with the undulating program I do during the week.
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2 comments:
Hey, I didn't know you had a blog. I like the approach. Eat, lift heavy, move around - simple and effective.
My only question: Why no deadlifts?
Hi Patrick... well, that's a godd question. I stopped doing them because I felt like my legs were getting hugemongous... But I miss them. It is by far my favorite lift...
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