Skip to main content

Training Schedule, May 31st through June 5th

We've been having some success both with the undulating periodization model (high, medium, and low intensity workouts) and closer attention to performance nutrition.  Its getting hot and the kids are almost out of school so we need to either pressure me to get an air conditioner (can be accomplished through petition or whining) or start a little earlier in the day.  I think a bathroom with a shower might be in order as well for you early risers.

Anyway, we are going to continue on this week with the same approach of a range of intensities and their corresponding volumes.  Beginners, continue with circuits.  Once you have completed 3-6 weeks of circuits and have increased weight significantly its time to consider getting on the regular training schedule or adding in a sport.  Remember, everything works, but only for a while.

Monday, May 31st

Today, you have the option of doing the Memorial Day Challenge (previous post) unless you did it last week, in which case, its a medium intensity lifting day.

Medium Intensity:

Squat 8-10 reps, 3-4 sets
Use back squat, front squat, or overhead squat, whatever you need in your program right now.
Overhead press, 5 x 5

Turkish get ups, 15-20 reps per side

Tuesday, June 1st

Medium Intensity

Sandbag Zercher squat10 reps
Sandbag carry 50-100 yards
Sandbag clean and shoulder 10 reps

5 rounds

Wednesday, June 2nd

High Intensity

*Warm up should be longer for high intensity workouts
Front squat or kettlebell swing, 15 reps (go heavy!)
200 to 400 meter run (go fast!)
3 rounds

Thursday, June 3rd

Low Intensity

45 minutes jogging, biking, rowing

Friday, June 4th

Low Intensity

30 reps of the following, keep weights low (30-40% 1RM)
Romanian Deadlifts
Overhead Lunges
Body rows
Reverse hypers
Step ups
Hanging knee raises
Push ups
Swamp lunges (weighted)
Oblique sit ups (twist to side when coming upright)
Overhead press

Saturday, June 5th

Its my 11 year wedding anniversary and I'm taking the day off.  Play with the kids, go for a hike or bike ride, do your spring cleaning, etc.  Keep moving and enjoy the day!


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…