Monday
Squatting, 3x5
Press, 3x5
Supplemental work
Tuesday
Deadlifting
Supplemental work
Wednesday
off
Thursday
Squatting
Bench/some sort of press
*Usually have something else here but I have started to omit it
Friday
Power clean/other olympic work
Supplemental work
Saturday
Event/race specific prep
Few comments:
- My primary focus is the strength lifts. Working a linear progression and really trying to get stronger, especially in my squat.
- Supplemental work is a number of things - sometimes a short, heavy metcon, but more often it is some form of ladder/on the minute/specific work that usually gets me breathing but doesn't shit on my recovery like a true metcon. There is usually a healthy dose of pullups on these days.
- I am starting to implement running days about twice a week, and these take the place of the "supplemental work" for that day. I am going back to the things that I know make me faster from high school - track work, hills, and fartleks. These will be my core training sessions for running, with the Saturdays being a longer effort to train specifically for longer races. Saturdays may also be some other workout to get me ready for whatever I am training for - basically just an anything goes type of day where I work on what I need/want to.
- I am moving farther and farther away from the metcon overload that I have done for so long. Been doing lots of reading and thinking on this, and I am definitely moving towards scrapping metcons and just save my conditioning for the sport specific sessions (running), especially since I am trying to get stronger and put on a little weight. Having said that, I think an occasional metcon gut check is very beneficial and needs to be done. Just not weekly.
- In general, I am trying to take a less is more approach, which is very different for me. Focusing more upon optimizing my recovery than training more. I'm pretty in tune with my body, so I won't hesitate to skip a day or remove supplemental work and just work on recovering for the next day. Saturdays may very well end up being another rest day if needed. Train smart, not hard.
These are my general reflections and thoughts going into the summer and race season. Ready to really get after it, get stronger, make some gains and have some fun. Happy training.
try Mon Squat/ mill press standing
ReplyDeleteThursday Dead / bench
Monday Squat and Tues dead to much over lap and to close together
The template from above isn't mine, it was designed by the folks at crossfit football (and is also similar to 70's big).
ReplyDeleteI haven't really had any recovery issues doing a squat and dead session on successive days, and this seems to work pretty well with my week so that's why I have been sticking with it.