Post by TM79 on Aug 16, 2015 20:29:18 GMT
Earlier today, I took some time to re-evaluate my program and jotted down a few goals and notes. This is what I cam up with:
Goals of Program:
Maximize efficiency.
Workout in the most effective way possible for gaining and maintaining raw strength and cardiovascular shape in the least amount of time possible.
Arrange program in a way to strategically maximize rest time and ensure that muscles are as "fresh" as possible for heavy lifts and conditioning.
The goal of strength training will be to maximize raw power and strength.
The goal of conditioning training will be to maximize overall cardiovascular shape and the capacity to "do work."
The goal of assistance lifts is to improve conditioning and the capacity to do work.
Workout times should not exceed one hour per day (unless one chooses to do more). Main Lift and Assistance should not exceed 30 Minutes.
Other Notes:
Strength training will come by way of Power Lifting (Squats, Deadlifts, Bench) and also a Pull Exercise and Overhead Press.
Conditioning will come by way of both endurance exercise (running, swimming, etc.) and metcons.
Heavy Core work is already accomplished by doing heavy power lifts, so it is not necessary. Light core work will be done with each workout.
Complete 2-3 Warm-up Sets and then 3x5 Sets for Main Lifts at 70% or greater. 1-3 additional, heavier sets are fine if time permits.
Complete 40 Reps for assistance lifts. This can be divided however. Two examples are: 4 sets of 10 or 5 sets of 8.
The pace of Assistance lifts should be fast enough to be challenging, but not so fast that form degrades and/or you are completely exhausted from it.
During Assistance lifts, only take short breaks when necessary.
Great care shall be taken when writing and programming metcons. Weights used should not exceed 60% of 1RM.
Exercises, weights, repetitions and order should be chosen to minimize risk of injury.
Avoid the use of "high risk" exercises in metcons as form degradation is likely.
Goals of Program:
Maximize efficiency.
Workout in the most effective way possible for gaining and maintaining raw strength and cardiovascular shape in the least amount of time possible.
Arrange program in a way to strategically maximize rest time and ensure that muscles are as "fresh" as possible for heavy lifts and conditioning.
The goal of strength training will be to maximize raw power and strength.
The goal of conditioning training will be to maximize overall cardiovascular shape and the capacity to "do work."
The goal of assistance lifts is to improve conditioning and the capacity to do work.
Workout times should not exceed one hour per day (unless one chooses to do more). Main Lift and Assistance should not exceed 30 Minutes.
Other Notes:
Strength training will come by way of Power Lifting (Squats, Deadlifts, Bench) and also a Pull Exercise and Overhead Press.
Conditioning will come by way of both endurance exercise (running, swimming, etc.) and metcons.
Heavy Core work is already accomplished by doing heavy power lifts, so it is not necessary. Light core work will be done with each workout.
Complete 2-3 Warm-up Sets and then 3x5 Sets for Main Lifts at 70% or greater. 1-3 additional, heavier sets are fine if time permits.
Complete 40 Reps for assistance lifts. This can be divided however. Two examples are: 4 sets of 10 or 5 sets of 8.
The pace of Assistance lifts should be fast enough to be challenging, but not so fast that form degrades and/or you are completely exhausted from it.
During Assistance lifts, only take short breaks when necessary.
Great care shall be taken when writing and programming metcons. Weights used should not exceed 60% of 1RM.
Exercises, weights, repetitions and order should be chosen to minimize risk of injury.
Avoid the use of "high risk" exercises in metcons as form degradation is likely.
It's a blessing and a curse. Being efficient is important to me in almost every area of life. It was really important when I came up with this program due to my long and grueling travel schedule. Rest and recovery were paramount. Now, it is not as necessary as I sleep in my own bed almost every night and don't have all of the travel wearing me out, but it still doesn't hurt to be as fresh as possible. I'm sure if you ask someone who is about to go and do squats if they would rather have not ran 5 miles the day before you would get the same answer across the board. 