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Showing posts from May, 2010

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 inten…

Memorial Day Challenge

I borrowed this from some acquaintances of mine who train hard and like to test themselves every once in a while.  The original challenge was 80% of your bodyweight, overhead anyhow (ie, press, push press, jerk, etc), max reps for 30 minutes.  Some of these guys are getting 80-100 reps with weights upwards of 180 lbs.

Being weaker than the average power-lifter, I decreased my prescribed 100 lbs on this challenge to my one rep max of my overhead press which is currently 85 lbs.  My score, for 30 minutes was 40 lifts.  And now, as I sit in a comfy chair to give you all this challenge, my body is beginning to tell me exactly what it thinks of me.


So, I give you the Have Fun, Get Strong Memorial Day Challenge.

Take your one rep max of your overhead press and get it overhead anyhow for max reps in 30 minutes.  The 30 minutes does not include warm-up sets.  If you decide to participate, post your numbers to the comments section or e-mail me directly.  It will be interesting to see how ever…

Training Schedule, May 24th - May 29th

First things first. At her first weightlifting competition, my fourteen year old lifter made 33 kg on her snatch and 52 kg on her clean and jerk. Great job!

We are going to change things up a bit here for the next four weeks and move to an undulating periodized training model.  This means that we will undulate between periods of high and low intensity throughout the week.  You can choose between 2 and 4 workouts to do depending on your fitness level and other activities.  Personally, I will be doing a medium intensity, high intensity, and low intensity workout with rest days in between.  I will also be bike riding and running at a low intensity on two of my off days.

Intensity and volume should have an inverse relationship.  In other words, the more intense the workout, the less volume you should do.  Volume means overall time and/or repetitions.  Performing high intensity workouts too frequently and at too high a volume can lead to overtraining and central nervous system fatigue. …

Training Schedule, May 17th - May 22nd

Blue Ridge Open is this Saturday! Our last heavy weightlifting practice for this event is going to be on Monday at the Athletic Performance Center.

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. Rest between sets is very important to allow for enough recovery to succeed with this format.

Beginners, stick with your circuits. You can start incorporating some of the alternative exercises we've used in our training sessions.

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, May 17th

Linear Strength:
Back Squat 3x10
Push press 5x5

Barbell complex:
Deadlift
Barbell Row
Hang power clean
Front Squat

8 reps, 5 r…

Training Schedule May 10th - May 15th

Happy Mothers Day!

So, back to what we were doing. 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. Rest between sets is very important to allow for enough recovery to succeed with this format.

Beginners, stick with your circuits. You can start incorporating some of the alternative exercises we've used in our training sessions.

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, May 3rd

Linear Strength:
Back Squat 5x5
Overhead press 5x5

Barbell complex:
Deadlift
Hang power clean
Push press
Front Squat
Hang power clean

5 reps, 5 rounds

Circuit training:
Split squat 10-15 reps (use dumbells and hold them at y…

Training Schedule, May 3rd - May 8th

Two weeks until the Blue Ridge Open!

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.

Beginners, stick with your circuits. You can start incorporating some of the alternative exercises we've used in our training sessions.

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, May …