Wlaw
First Post
Hello everyone,
I was hoping for some advice as I transition my training plan to include barbell training from strictly kettlebells and body weight for the past year.
Some background:
In the past I was a competitive bike racer that put in 10-20hr weeks for many years. I did strength training in the off season, but during the season was focused on cycling. I have also done a fair amount of running, climbing, and muay thai kickboxing in the past.
After kids, I transitioned to strength training mostly, which I have been doing consistently for a few years. In Jan of last year I started S&S and reached Simple this summer. Since then I have been doing kettlebell work, but have added in a variety of other exercises other than just swings and TGUs. In addition to weight training, I include 2 days a week of heavy bag work (boxing / kickboxing drills) and sprints / runs for the intensity and to get the dog exercise. Here is what the current program looks like:
Monday: off / recovery
Tuesday: Single arm swings (10 sets of 10 @ 32kg), TGUs (10 sets of 1 @ 32 kg), and single arm overhead press (10 sets of 5 @ 24kg)
Wednesday: Heavy bag workout + sprints
Thursday: Double arm swings ( 10 sets of 10 @ 32kg), single arm floor press (10 sets of 5 @ 24kg and sneak in 1 set @ 32kg currently), pull ups (5 sets of 8 @ body weight)
Friday: off / recovery
Saturday: Heavy bag workout + sprints
Sunday: Single arm snatches (10 sets of 10 @ 24kgs), single arm rows (10 sets of 7 @ 24kg), chin ups (5 sets of 8 @ body weight).
My goal is to put on functional muscle. I am 165lbs / 75kg now. About 10lbs of that has been added by doing S&S, removing cardio from my routine for the most part, and eating a lot more than I did in the past. I would like to put on another 10lbs this year and think the best way to accomplish this is to add heavy barbell exercises, so I just bought a squat rack, bar, and weights. I've done bench, squats, and deadlifts in the past and am confident in my form though can certainly improve a lot with practice. When deadlifting in the past, I was doing 5x5 @ 225lbs.
My question is this: I want to add in heavy strength training to see more functional strength gains and hypertrophy, but also want to keep in TGUs, snatches, and KBs into my weekly routine.
Does anyone know of a 3-4 day / week program or routine that includes KB swings, Snatch, TGUs, Squats, Deadlifts, bench press, and overhead press or is that trying to add too many exercises into one week to see gains.
I appreciate any feedback. Although I have been training for sports most of my life, strength training was never my primary focus, so I have a lot to learn.
I was hoping for some advice as I transition my training plan to include barbell training from strictly kettlebells and body weight for the past year.
Some background:
In the past I was a competitive bike racer that put in 10-20hr weeks for many years. I did strength training in the off season, but during the season was focused on cycling. I have also done a fair amount of running, climbing, and muay thai kickboxing in the past.
After kids, I transitioned to strength training mostly, which I have been doing consistently for a few years. In Jan of last year I started S&S and reached Simple this summer. Since then I have been doing kettlebell work, but have added in a variety of other exercises other than just swings and TGUs. In addition to weight training, I include 2 days a week of heavy bag work (boxing / kickboxing drills) and sprints / runs for the intensity and to get the dog exercise. Here is what the current program looks like:
Monday: off / recovery
Tuesday: Single arm swings (10 sets of 10 @ 32kg), TGUs (10 sets of 1 @ 32 kg), and single arm overhead press (10 sets of 5 @ 24kg)
Wednesday: Heavy bag workout + sprints
Thursday: Double arm swings ( 10 sets of 10 @ 32kg), single arm floor press (10 sets of 5 @ 24kg and sneak in 1 set @ 32kg currently), pull ups (5 sets of 8 @ body weight)
Friday: off / recovery
Saturday: Heavy bag workout + sprints
Sunday: Single arm snatches (10 sets of 10 @ 24kgs), single arm rows (10 sets of 7 @ 24kg), chin ups (5 sets of 8 @ body weight).
My goal is to put on functional muscle. I am 165lbs / 75kg now. About 10lbs of that has been added by doing S&S, removing cardio from my routine for the most part, and eating a lot more than I did in the past. I would like to put on another 10lbs this year and think the best way to accomplish this is to add heavy barbell exercises, so I just bought a squat rack, bar, and weights. I've done bench, squats, and deadlifts in the past and am confident in my form though can certainly improve a lot with practice. When deadlifting in the past, I was doing 5x5 @ 225lbs.
My question is this: I want to add in heavy strength training to see more functional strength gains and hypertrophy, but also want to keep in TGUs, snatches, and KBs into my weekly routine.
Does anyone know of a 3-4 day / week program or routine that includes KB swings, Snatch, TGUs, Squats, Deadlifts, bench press, and overhead press or is that trying to add too many exercises into one week to see gains.
I appreciate any feedback. Although I have been training for sports most of my life, strength training was never my primary focus, so I have a lot to learn.