Skip to main content

Training Schedule, April 5th - April 9th

Back to the grind. Now that we have our training loads, we are going to use them. We are going to change the format a bit with this schedule. You are free to customize your own schedule based on your goals and available time. With the exception of weightlifting team, we will be doing two linear strength days and two conditioning days focusing on power and/or endurance. On 5x5 days, we will ideally be working with 80%-85% of our 1RM for that particular lift. On 3x10 days, we will be working with 70%-75% of our 1RM. However, for those of you who are new to lifting, we may need to work with lighter weights. Rest between sets is very important to allow for enough recovery to succeed with this format.

I will also be including a beginner circuit training schedule. Those of you who have just started barbell training or have injuries/limitations should be following this schedule instead of the linear strength schedule.

Those of you looking to lose bodyfat, include a 30-45 minute medium intensity steady state cardio session 3-5 times per week at least 4 hours before or after your workout. This can be a bike ride, fast walk, jog, treadmill at an incline, etc.

Monday, April 5th

Linear Strength:
Back Squat 5x5
Overhead press 5x5
Power cleans 5x3 (determine loads through warm-up to give you a 3 repetition working set)

Circuit training:
Goblet squat 10-15 reps
Dumbbell press 10-15 reps
Sumo deadlift with kettlebell or dumbbell 10-15 reps
3 rounds

Tuesday, April 6th

Conditioning/Endurance:

25 pull-ups

Do these in as many sets as necessary. These must be dead-hang or negatives. Rest enough such that you get full range of motion and solid pulls.

Swamp Lunges with or without sandbag.
30 repetitions for 3 rounds.



Kettlebell windmills, 25 each side.



Wednesday, April 7th

Rest Day

Thursday, April 8th

Linear Strength:
Deadlift 5x5
Pushups 3 x's 15 or max reps

Circuit training:
Weighted step-ups, 15
Pushups, 15
Deadlift, 15
3 rounds

Friday, April 9th

Conditioning/Endurance:
400 meter run
25 unweighted squats
3 rounds

Hanging knee raises, 15 front, 10 each side
Romanian deadlifts, 3x10 (If you did deadlifts yesterday, do supermans instead)

Saturday, April 10th

Optional, bench press 5x5

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,…

Let's Talk About Context . . .

Powerlifters shouldn't do cardio.Long distance runners should avoid heavy lifting.All explosive athletes should be doing plyometrics, snatches, and cleans.To get fit in all areas of fitness, you should train by doing everything.

Most of us know that the above statements are bombastic nonsense.  However, depending on where you are in the training cycle they can be partly true (which is why a lot of people believe them).  But, for the most part, as general statements about these activities as a whole, they are overwhelmingly false.

I encourage my powerlifters to do cardio.  It increases their work capacity during training sessions and helps recovery, not to mention general health.  How much and how often?  Well, its generally not a lot unless they have a concurrent endurance training goal (which we know will mean they will need a lot more time and managed expectations).  Go for a short jog, a walk, or a bike ride a few times a week, don't sit all day, and don't eat like you&…

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…