Skip to main content

Training Schedule February 1 – February 6th

We are now entering the more “functional” training phase of our 12 week periodized program. Because I am a USA Weighlifting coach and I focus on the competition lifts for my training, I will be adding a weightlifting option to the training schedule. If you are an athlete or general fitness enthusiast, follow the linear strength program. If you are an athlete, you may want to introduce plyometrics or agility skill training into your non-strength days or into your warm-ups on strength days.

Weighlifting snowman

Endurance Training: Use these either between strength training days or four hours before or after a strength workout.

Option 1 (moderate intensity): Run Jump Rope 1 minute followed by 1 minute of rest for 10 rounds.
Option 2 (high intensity): Run, bike or row 6 rounds of the following intervals: 30 seconds all out effort followed by 2 minutes of moderate pace. Complete all six rounds with no rest between intervals. Include a 2 minute warmup round at the beginning of the sets. (I like this workout, it burns a lot of calories and increases overall power production.)
Option 3 (low intensity): Run 5K, Bike 10 miles (Tobacco Trail down in Cary has a fantastic trail for this swim 1 mile, or row 5K. Keep intensity low, total workout time should be 20-30 minutes.

Daily Workout February 1, 2010

Part Ia: Weightlifting:
Snatch high pulls: 2-3 reps, 6-8 sets
Back Squat: 3-5 reps, 5 sets
Power Snatch: 2-3 reps, 6-8 sets
Split Jerk: 3-5 reps, 5 sets

Part Ib: Linear Strength
Back Squat 3-5 reps, 5 sets
Overhead Press 3-5 reps, 5 sets
Optional: Power Snatch: 2-3 reps, 6-8 sets

Part II: Core/Conditioning
Kettlebell swing 1 minute
1 minute rest
3 rounds
Use a weight that is relatively heavy for you such that 20-30 repetitions is going to be a challenge.

Coach’s notes:
The power snatch is performed from the floor to overhead and is caught high without a squat.

Daily Workout February 2, 2010

400 meter run
10 pullups
4 rounds

Core work:
20 Medicine ball Russian Twist
15 Medicine ball situp
3 rounds

3 sets hanging knee raises

Daily Workout February 3, 2010

Part Ia: Weightlifting
Cleans 2-3 reps, 8-10 sets
Front Squat 2--3 reps, 6-8 sets
Behind the neck snatch grip push press, 6-8 sets of doubles
Overhead Press: 3-5 reps, 5 sets

Part Ib: Linear Strength
Deadlift 3-5 reps, 5 sets
Push Press 8-10 reps, 3 sets
Optional, Hang Power Clean 3 reps, 5 sets

Part II: Conditioning/Core
Walking overhead lunge, 50 steps
15 pushups
3 rounds

Coach’s notes: Overhead lunges are performed holding weight overhead. This can be a medicine ball, barbell, plate, set of dumbbells, etc. Or simply hold both hands overhead. This increases the challenge to the core and balance. Choose a weight that is safe and challenging.

Daily Workout February 4, 2010

Rest Day

Daily Workout February 5, 2010

Part Ia: Weightlifting
Snatch 2-3 reps, 8-10 reps
Cleans 2-3 reps, 8-10 reps
Split Jerk 2-3 reps, 8-10 sets from split position, lift bar from rack

Part Ib: Linear Strength
Bench Press: 3-5 reps, 5 sets
Back Squat: 8-10 reps, 3 sets

Part II: Conditioning/Core

Choose one of the following options:
1. 8 fifty yard sprints, resting 30 seconds between efforts
2. 4 400 meter runs, resting 2 minutes between efforts
3. Jump rope 2 minutes with 1 minute of rest for 4 cycles

Coach’s notes: On the linear strength schedule, this is a bench press heavy day while the squat is more of a dynamic effort. Use adequate warmup sets to reach working weights for the prescribed set range.

Daily Workout February 6, 2010

To be announced. I will host this again at my house at 10 am weather permitting.

Popular posts from this blog

Next Level

So, there are those of us who work out regularly to look and feel better and improve our general health.  There are those of us who just like to lead active lives and enjoy nature and the occasional physical activity.  And then there are those of us who like to challenge themselves to push past our perceived physical limitations and see how far down the rabbit hole we can go.  While this last one is certainly an admirable pursuit, as are the other two, I must say it is the one I most commonly see go sideways.

If you are contemplating taking things to the next level with your training, you must first sit down and realistically assess what you are about to take on.  Next level training is not just about pushing yourself in the gym, but also managing your personal life, your recovery, and your expectations.  It also means knowing when to go low and slow and when to go hard.  The most common mistake a lot of people make is that they think next level means going harder all the time.  But,…

The Highland Games

Last summer, I became intrigued by the idea of learning how to throw heavy things.  As a weightlifting coach with unfortunate limb ratios for competitive weightlifting and a few friends who compete in Highland Games (and blather on incessantly about how awesome it is), I was excited to see if throwing might be a good outlet for my training.  I'm relatively strong, can produce a good amount of power, and have long limbs.  However, I am also relatively small compared to most throwers and therefore do not have a mass advantage.  That leaves me with mostly strength and technique as my assets.  Not yet knowing how to throw and not having a coach other than you-tube was going to make the technique part a bit of a challenge.

I didn't really intend to compete in the Highland Games, just use the throws to keep my training fun and set some backyard PRs, but then a friend of mine in Texas decided to host a Highlander.  A Highlander is a hybrid Highland Games and Strongman competition a…

Training for the Warrior Dash

Over the past couple of years, obstacle course races such as the Warrior Dash have become insanely popular.  Since I first posted about training for the Warrior Dash, I've gotten a lot of inquiries from clients and other trainers about how exactly one should train for the Warrior Dash or similar short distance obstacle course races.  I've heard people tout everything from Crossfit to P90X to not training at all as being the best way to train for one of these races, but I believe there is a middle ground that can serve far more people, especially beginners, without getting too extreme or requiring a lot of equipment.  Obviously, the best training protocol is tailored for the individual, but with a little information, its relatively easy to tweak a program for your own needs and fitness level.

The first time I saw a video of the Warrior Dash on Youtube, I thought to myself, "Those people are crazy."

I also thought, "I want to do that".  
I watched a few mo…