Sunday, May 30, 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 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
Situps
Body rows
Reverse hypers
Step ups
Hanging knee raises
Push ups
Windmills
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!




 

Thursday, May 27, 2010

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 everyone does. 

Sunday, May 23, 2010

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.  This affects overall performance and strength.  One high intensity workout per week is plenty.  For athletes training for a competition or short term gains, two high intensity workouts can be appropriate.  However, for most of us, one is plenty.

Beginners, stick with your circuits. You can do these three times per week if you alternate exercises.  You can start incorporating some of the alternative exercises we've used in our training sessions.  Check with me if you have any questions.

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 24th

Medium Intensity:

Barbell complex:
Front squat
Clean grip Snatch
Push press
Split squat right
Split squat left



8 reps each exercise, 5 rounds

Circuit training:
Split squat 10-15 reps (use dumbells and hold them at your sides)
Dumbbell press 10-15 reps
Deadlift 10-15 reps
3 rounds



Tuesday, May 25th


Medium Intensity:

Strongman/Bodyweight circuit
Choose a distance and weights that are challenging, but low intensity enough to do 3 rounds.
Farmers Walk (use dumbbells or kettlebells)
Tire Flips (alternative exercise, power clean)
Rope Pull (alternative exercise, body rows or pullups), distance or max reps





Wednesday, May 26th

High Intensity:

15 reps front squat or kettlebell swing
200-400 meter run (do not sacrifice speed for distance, speed and intensity is more important here)
2 minutes rest
3 rounds
2 minutes rest
Finish with 400 meter run



Thursday, May 27th


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

Friday, May 28th

Low Intensity:

45 minutes of cardio

OR

Complete the following circuit at a moderate pace, ie not for time.

30 lunges
15 pushups
15 situps
5 rounds

Saturday, May 29th

Optional, bench press 5x5

Wednesday, May 19, 2010

56 kg clean and jerk

56 kg clean and jerk for a 57 kg girl. Pretty impressive. Good luck to her at the Blue Ridge Open this Saturday.

If you are interested in weightlifting, please contact me or Jason Davidson at the Raleigh Weightlifting Club.

Sunday, May 16, 2010

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 rounds

Circuit training:
Split squat 10-15 reps (use dumbells and hold them at your sides)
Dumbbell press 10-15 reps
Deadlift 10-15 reps
3 rounds



Tuesday, May 18th

15 pushups
15 situps
400 meter run
5 rounds

Wednesday, May 19th

Rest Day

Thursday, May 20th

Linear Strength:

Deadlift 3x10
Pull-ups, max reps 3 rounds

Turkish get-ups

Standing Bicycle
(Stand tall with hand behind head as though doing a sit-up. Alternate a standing oblique crunch by touching your opposite elbow to your opposite knee.)
Reverse hypers

Circuit training:
Weighted step-ups, 15
Pushups, 15
Barbell row to Romanian Deadlift (alternate these exercises on each rep), 15
3 rounds

Friday, May 21st

Conditioning/Endurance:

Walking overhead lunges, 40 yards
Kettlebell swing, 20 reps
3 rounds

Saturday, May 22nd

Optional, bench press 5x5

Sunday, May 9, 2010

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 your sides)
Dumbbell press 10-15 reps
Deadlift 10-15 reps
3 rounds



Tuesday, May 4th

Sandbag conditioning
5 Deadlift
5 Zercher Squat
Bear Hug and walk 40-100 yards
10 Clean to Shoulder, alternate sides
Bear Hug and return distance



Wednesday, May 5th

Rest Day

Thursday, May 6th

Linear Strength:

Deadlift 5x5
Horizontal body rows, max reps 3 rounds

Full Contact Twists
Barbell Rollouts
Russian Twists



Circuit training:
Weighted step-ups, 15
Pushups, 15
Barbell row to Romanian Deadlift (alternate these exercises on each rep), 15
3 rounds

Friday, May 7th

Conditioning/Endurance:

Run 400 meters
20 Kettlebell swings
Rest 1 minute
6 rounds

Saturday, May 8th

Optional, bench press 5x5

Sunday, May 2, 2010

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 3rd

Linear Strength:
Back Squat 5x5
Overhead press 5x5

Barbell complex:
Snatch grip deadlift
Hang power snatch
Overhead squat



8-10 reps, 5 rounds

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

Tuesday, May 4th

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.

Relay Sprints x 8 40 yards

Kettlebell windmills, 25 each side.



Wednesday, May 5th

Rest Day

Thursday, May 6th

Linear Strength:
Deadlift 5x5
Pullups, partner assisted, max reps 3 rounds

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

Friday, May 7th

Conditioning/Endurance:

30 kettlebell swings
400 meter run
3 rounds

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

Saturday, May 8th

Optional, bench press 5x5