PaulAtreides
Level 3 Valued Member
Hey everyone
Next year, I want to start training with more consistency and planning done ahead of time than I did previously. I also want to more rigorously explore and (hopefully) capitalize on a hunch I've had for a long time now, which is:
I've observed in my training that
1. Switching from weeks of training at high volume (Ethan Reeves Density training, or Arnolds 100 pull-ups [see exercise three in the linked site] ) to a protocol that aims at maximizing RepMax (Pavel's Fighter Pull-up program, the German Bundeswehr program, or Grease the Groove variations) resulted in much faster progress than usual.
2. See point 1, but vice versa. switching these two types of training around tends to burst through plateaus in my anecdotal (and possibly just coincidental) experience.
3. Switching from either high volume training (as described in point 1) or RepMax oriented training (also described in 1) to a low set & rep scheme that aims at increasing 1rm strength by progressively increasing training weight (Power the People)
4. See point 3, but vice versa. switching these two types of training around tends to burst through plateaus in my anecdotal (and possibly just coincidental) experience.
my main goals are to exceed 48kg on the Kettlebell Military Press left&right as well as the pull up by the end of 2019. I also want to start squatting (Zercher Squats) to increase my general leg strength and to make my back more resistant to injury.
If I reach my goal earlier than that, I will continue with my basic plan, but I may add a stronger emphasis on Squatting from that point on
One thing that has slowed down my progress last year, and the years prior was my own impatience. in 2019 I will change my mentality to a certain degree: I will simply do what I can (or less than that, if the program says so), not what I can't. Also, when I experience pain, I will dial it down and not soldier through with it as that will only slow down my progress in the long run.
_____________________________________
Cycle plan for 2019
I will divide my different training cycles up in the following 3 types. I always train hard for 3 weeks and recover in week 4 for any given cycle
A) Volume/Density training (weighted)
> I'll use my own method of Density training which I've dubbed "Fremen Density training" for the most part, which I've explained in detail in this post
B) RepMax training (weighted)
> I'll either take the Fighter Pullup or Bundeswehr scheme and modify it to fit into my weekly schedule, or use a Grease the Groove variation
C) 1RM training
> I'll use Power to the People's flexible wave for the most part.
I have considered the following patterns
1. ABC ABC ABC ABC
> Seems well balanced, the first thing that came to mind. I fear this could have the effect of constantly switching stimuli acting as one single grey stimulus
2. AABC AABC AABC
> Good amount of volume/density work, followed by ramping up RepMax of the training weight from A. followed by ramping up 1RM at the end of the "cluster".
3. AAC BBC AAC BBC
> alternating volume/density & 1RM with RepMax & 1RM. 1:1:1 ratio for A:B:C. the idea is that I could make continued progress on type A then ramp up 1RM and repeat the same for type B. it's basically pattern number 1.
4. AABBCC AABBCC
> 1 cluster per semester. I think this could be great because it's always 2 cycles of the same thing in a row, only re-iterating the whole thing every 6 months. the long breaks between the 1RM training cycles could be both good (because the body has plenty of time to develop in between) or bad (because you could lose maximum strength)
I've decided to go with variant 2: AABC AABC AABC because I want to test and improve my Fremen Density method more and I feel like density/volume has a longer-lasting effect and more general benefits than RepMax training.
This translates to the following (although I may or may not take an additional 1-2 weeks off after every AABC cluster):
December 2018 - A
January - A
February - B
March - C
April - A
May - A
June - B
July - C
August - A
September - A
October - B
November - C
_____________________________________
Primary and assistance exercises
Primary exercises will be trained according to the AABC AABC AABC pattern described above. I have yet to determine how to train the squat as I still have to learn the proper technique before progressively overloading.
My primary exercises will be
- Weighted Pull-Ups (Monday & Wednesday)
- Kettlebell Military presses (Tuesday & Thursday)
- Zercher Squats (Friday)
Assistance exercises for Pull-Ups:
- Dead Hangs (1-2 sets well beyond comfort, no max attempts) (Monday & Wednesday)
- Dynamic Pull-Ups (3 sets of 3-10 reps) (Friday)
Assistance exercises for KB MPs:
- Shrugs (to failure, 3 sets 10-20 reps) (Tuesday & Thursday)
- Slow and controlled ring dips (3 sets 3-10) (Friday)
Assistance exercises for overall health and utility:
- BJJ mobility drills & Physio exercises (Monday through Friday)
- Sledgehammer leveraging for stronger wrists (Monday & Wednesday)
_____________________________________
Weekly Schedule
Monday
1. Weighted Pull-Ups (AABC)
2. Sledgehammer leveraging (1-3 circuits of half-twists > hammer to nose > hanging front lever)
3. Dead Hangs (1-2 sets well beyond comfort, no max attempts)
4. Mobility drills
Tuesday
1. Kettlebell Military presses (AABC)
2. Shrugs (to failure, 3 sets 10-20 reps)
3. Extensive Mobility/BJJ drills
Wednesday
> Same as Monday
Thursday
> Same as Tuesday
Friday
1. Zercher Squats (Programs: 3 phase plan)
2. Dynamic Pull-Ups (3 sets of 3-10 reps)
3. Slow and controlled ring dips (3 sets 3-10) (Friday)
4. Mobility drills
Saturday - Rest
Sunday - Rest
_____________________________________
So much for now.
A more concrete & concise plan will follow in the days to come. I will start logging my progress in this thread as soon as I start my January cycle - until then, I will continue to share my progress in my 2018 thread
Next year, I want to start training with more consistency and planning done ahead of time than I did previously. I also want to more rigorously explore and (hopefully) capitalize on a hunch I've had for a long time now, which is:
I've observed in my training that
1. Switching from weeks of training at high volume (Ethan Reeves Density training, or Arnolds 100 pull-ups [see exercise three in the linked site] ) to a protocol that aims at maximizing RepMax (Pavel's Fighter Pull-up program, the German Bundeswehr program, or Grease the Groove variations) resulted in much faster progress than usual.
2. See point 1, but vice versa. switching these two types of training around tends to burst through plateaus in my anecdotal (and possibly just coincidental) experience.
3. Switching from either high volume training (as described in point 1) or RepMax oriented training (also described in 1) to a low set & rep scheme that aims at increasing 1rm strength by progressively increasing training weight (Power the People)
4. See point 3, but vice versa. switching these two types of training around tends to burst through plateaus in my anecdotal (and possibly just coincidental) experience.
my main goals are to exceed 48kg on the Kettlebell Military Press left&right as well as the pull up by the end of 2019. I also want to start squatting (Zercher Squats) to increase my general leg strength and to make my back more resistant to injury.
If I reach my goal earlier than that, I will continue with my basic plan, but I may add a stronger emphasis on Squatting from that point on
One thing that has slowed down my progress last year, and the years prior was my own impatience. in 2019 I will change my mentality to a certain degree: I will simply do what I can (or less than that, if the program says so), not what I can't. Also, when I experience pain, I will dial it down and not soldier through with it as that will only slow down my progress in the long run.
_____________________________________
Cycle plan for 2019
I will divide my different training cycles up in the following 3 types. I always train hard for 3 weeks and recover in week 4 for any given cycle
A) Volume/Density training (weighted)
> I'll use my own method of Density training which I've dubbed "Fremen Density training" for the most part, which I've explained in detail in this post
B) RepMax training (weighted)
> I'll either take the Fighter Pullup or Bundeswehr scheme and modify it to fit into my weekly schedule, or use a Grease the Groove variation
C) 1RM training
> I'll use Power to the People's flexible wave for the most part.
I have considered the following patterns
1. ABC ABC ABC ABC
> Seems well balanced, the first thing that came to mind. I fear this could have the effect of constantly switching stimuli acting as one single grey stimulus
2. AABC AABC AABC
> Good amount of volume/density work, followed by ramping up RepMax of the training weight from A. followed by ramping up 1RM at the end of the "cluster".
3. AAC BBC AAC BBC
> alternating volume/density & 1RM with RepMax & 1RM. 1:1:1 ratio for A:B:C. the idea is that I could make continued progress on type A then ramp up 1RM and repeat the same for type B. it's basically pattern number 1.
4. AABBCC AABBCC
> 1 cluster per semester. I think this could be great because it's always 2 cycles of the same thing in a row, only re-iterating the whole thing every 6 months. the long breaks between the 1RM training cycles could be both good (because the body has plenty of time to develop in between) or bad (because you could lose maximum strength)
I've decided to go with variant 2: AABC AABC AABC because I want to test and improve my Fremen Density method more and I feel like density/volume has a longer-lasting effect and more general benefits than RepMax training.
This translates to the following (although I may or may not take an additional 1-2 weeks off after every AABC cluster):
December 2018 - A
January - A
February - B
March - C
April - A
May - A
June - B
July - C
August - A
September - A
October - B
November - C
_____________________________________
Primary and assistance exercises
Primary exercises will be trained according to the AABC AABC AABC pattern described above. I have yet to determine how to train the squat as I still have to learn the proper technique before progressively overloading.
My primary exercises will be
- Weighted Pull-Ups (Monday & Wednesday)
- Kettlebell Military presses (Tuesday & Thursday)
- Zercher Squats (Friday)
Assistance exercises for Pull-Ups:
- Dead Hangs (1-2 sets well beyond comfort, no max attempts) (Monday & Wednesday)
- Dynamic Pull-Ups (3 sets of 3-10 reps) (Friday)
Assistance exercises for KB MPs:
- Shrugs (to failure, 3 sets 10-20 reps) (Tuesday & Thursday)
- Slow and controlled ring dips (3 sets 3-10) (Friday)
Assistance exercises for overall health and utility:
- BJJ mobility drills & Physio exercises (Monday through Friday)
- Sledgehammer leveraging for stronger wrists (Monday & Wednesday)
_____________________________________
Weekly Schedule
Monday
1. Weighted Pull-Ups (AABC)
2. Sledgehammer leveraging (1-3 circuits of half-twists > hammer to nose > hanging front lever)
3. Dead Hangs (1-2 sets well beyond comfort, no max attempts)
4. Mobility drills
Tuesday
1. Kettlebell Military presses (AABC)
2. Shrugs (to failure, 3 sets 10-20 reps)
3. Extensive Mobility/BJJ drills
Wednesday
> Same as Monday
Thursday
> Same as Tuesday
Friday
1. Zercher Squats (Programs: 3 phase plan)
2. Dynamic Pull-Ups (3 sets of 3-10 reps)
3. Slow and controlled ring dips (3 sets 3-10) (Friday)
4. Mobility drills
Saturday - Rest
Sunday - Rest
_____________________________________
So much for now.
A more concrete & concise plan will follow in the days to come. I will start logging my progress in this thread as soon as I start my January cycle - until then, I will continue to share my progress in my 2018 thread
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