I think this ebook is a clue - more in-line with AGT/Strong Endurance principles.I am looking forward if neupert releases a new program. Will it be glycotic based like his “classic” stuff or more strong endurance based. Interesting to hear his thoughts on it
Yes and no. In his personal example he has a 30 minute block 3x per week for his main strength work. Also, as @Sean M wrote, you could split longer A+A sessions in two (in Sean's case even with Al Ciampas approval).A+A style swings would just take too long for this kind of training program
I am curious, too.think this ebook is a clue - more in-line with AGT/Strong Endurance principles
Yes and no. In his personal example he has a 30 minute block 3x per week for his main strength work. Also, as @Sean M wrote, you could split longer A+A sessions in two (in Sean's case even with Al Ciampas approval).
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I think he’s saying: use restlessness/insomnia as a warning sign about fasting. Fasting might be too much additional stress, as trouble sleeping is a signal/sign of heightened stress.Just curious about Geoffs nutrition from the booklet. He says fasting is good except when you're stressed. So when I get switched to nights ( I'm on a 4 days on, 4 days off, 4 days on, 4 days off, 4 nights on, 4 nights off, etc 12hr schedule) I should eat more because working at night is definitely not normal and stressful. Or should I just keep on eating my meal when I get home and then go to bed? Nightshift might be a good time to switch to a iron Addicts warrior diet style with a couple protein shakes and one meal to keep stressors down
A+A style swings would just take too long for this kind of training program! But Q&D could work.
A question to all in here: what about warm up?
A+A style swings would just take too long for this kind of training program! But Q&D could work.
A question to all in here: what about warm up?
I would say this is it: Matching the reps to the planned RPE and going mostly for an effort of 7, sometimes 6 or 8 (there is some description of it)Or should they be based on feel (high volume/low intensity; low volume/high intensity)
Just for fun I put the SFG Prep Guide into this AM/PM micro-session template:
SFG Micro Prep Plan
The Saturday double-bell circuits (up to four total) should really be spread across three micro-sessions.
If not using for SFG Prep, then just one work circuit per session is, if nothing else, another way to cook Geoff's structure. Focusing on the SFG kettlebell skills, combined with a bit of the "swing sandwich" idea, maybe drop out the snatch test prep sessions if that is not your goal.
Another take on the format, this time for bodyweight focus:
SFB Micro-Sessions Plan
Each pattern gets a heavy, two medium, and two light sessions in the week, and only one pattern is heavy per day. So Monday (example):
- Morning, 10-15 minutes:
- (Push) Feet-Elevated Push-ups: (1,2,3) ladders
- (Pull) Towel Rows: (2,3,5) ladders
- Evening, 15-20 minutes:
- (Squat/Hinge) Pistol progression practice
- (Abs) Hollow hold progression practice
I believe it’s the latter - sets of 5 with 10RM weight. The example he gives cycles between 50-70% reps of 10RM of a simple exercise, paired with 1-2 rep sets of a heavier (4-5RM) technical lift done on another day or another micro-session.This is my first time reading strength shortcuts, great stuff!
I have a question about the “easy muscle”. He says to pick a low skill exercise and work up to a 10Rm, then perform “50% of that 10RM for as many sets”
Does that mean use 50% of the weight for sets of 10, or use the 10RM for 50% reps, i.e. multiple sets of 5 with your 10RM? It’s not very clear, hopefully someone here has some insight.
That makes sense, especially given the example of pull-ups. Thanks!I believe it’s the latter - sets of 5 with 10RM weight.