Back to basics

DavThew

More than 500 posts
TSC prep starts on the 2nd of January. I haven't ever competed before but Ryan Toshner recently shared this gem of a plan on the TSC forum which shouldn't alter my training unrecognisabley from my current routine.
I know this will be changing my current plan, but I really wanted to enter the TSC this year and this plan is pretty much a hybrid of my block training plan at the moment.

Day 1: DL (light day), Dbl KB Swings 10x10 @ Snatch Test Size w/S&S style rest periods, Hollow practice or Hanging Leg Raises (HLR)
Day 2: S&S, FPP
Day 3: S&S, FPP
Day 4: Off (do NOT do FPP or ab work here or DLs will suffer tomorrow)
Day 5: DL (heavy day), S&S swings only, Hollow practice or HLR
Day 6: S&S, FPP
Day 7: Off
I might make this cycle take 10 days so that my Tae Kwon Do practice doesn't suffer.

This should hopefully put a good base in for me to cover the rest of my goals.
 

DavThew

More than 500 posts
So life is about to get in the way of normal training for the next couple of weeks. I feel really pathetic not doing my block training system, but there is no way I can do PTTP justice for more than a week with all the upcoming festive commitments (and also practising for TKD grading in the new year).
I think the safest way to address the next few weeks is the following
Now- Christmas = S&S
Christmas - New year = Modified S&S only using 32kg (I am travelling at that point and only want to take 1 KB with me, so I thought just having a total strength focus on S&S seemed sensible, given my future TSC prep. I'll probably just be using higher weight and lower reps/sets during this time.)
New year onwards TSC prep - 3 week cycle

M- DL (llight), Dbl KB swings, hollow practice
T -TKD
W - Ruck
T - S&S FPP
F -S&S FPP
S - Off
S- TKD
M - DL (heavy), S&S swings only, Hollow practice
T -TKD
W - Ruck (+/- TGUS)
T - S&S FPP
F - Off
S - DL (light), Dbl swings, hollow pracice
S- TKD
M - S&S FPP
T -TKD
W - Ruck (+/- TGU)
T - S&S FPP
F - Off
S - DL (heavy), S&S swings only, hollow practice
S- TKD

Then TSC in April and back to block training, still aiming for sinister. Maybe seeing about that double C&P goal at the same time.
 
Last edited:

DavThew

More than 500 posts
10/12/16
SAS movement prep with 16kg. This was actually most of my practice today, felt a bit wiped out but the prying goblet squats were nice.
TGU 16kg 1 each side, taking a 10second pause at each stage.
Best not push it.
 

DavThew

More than 500 posts
So here it is, a few days in the crafting but my TSC training program is complete. Work starts from the 2nd of January:


Week 1

M- DL (light) - 16kg+24kg SLDL NL =10 =2,3,5 & 26kg+26kg single each side, 40kg 2H swings, hollow practice

T -TKD

W - Ruck

T - S&S FPP (5, 4, 3, 2, 1)

F- Off

S- DL (heavy) =16kg+24kg SLDL NL=20 =2,3,5,2,3,5; S&S swings only, Hollow practice

S- TKD


Week 2

M- S&S FPP (5, 4, 3, 2, 2)

T -TKD

W - Ruck (+/- TGUS)

T - S&S FPP (5, 4, 3, 3, 2)

F - Off

S- DL (medium) -16kg+24kg SLDL NL=15 =2,3,5,2,3; 40kg 2H swings, hollow practice

S- TKD


Week 3

M - S&S FPP (5, 4, 4, 3, 2)

T -TKD

W - Ruck (+/- TGU)

T - S&S FPP (5, 5, 4, 3, 2)

F - Off

S - DL (heavy)-16kg+24kg SLDL NL=25 =2,3,5,2,3,5,2,3; S&S swings only, hollow rocks

S- TKD


Week 4

M- DL (light)- 16kg+24kg SLDL NL =10 =2,3,5, & 26kg+26kg single each side, 40kg 2H swings, hollow practice

T -TKD

W - Ruck

T - S&S FPP (6, 5, 4, 3, 2)

F- Off

S- DL (heavy)16kg+24kg SLDL NL=25 =2,3,5,2,3,5,2,3; S&S swings only, Hollow practice

S- TKD




Week 5

M- S&S FPP (6, 5, 4, 3, 3)

T -TKD

W - Ruck (+/- TGUS)

T - S&S FPP (6, 5, 4, 4, 3)

F - Off

S- DL (medium) -16kg+24kg SLDL NL=15 =2,3,5,2,3; 40kg 2H swings, hollow practice

S- TKD



Week 6

M - S&S FPP (6, 5, 5, 4, 3)

T -TKD

W - Ruck (+/- TGU)

T - S&S FPP (6, 6, 5, 4, 3)

F - Off

S - DL (heavy)- 16kg+24kg SLDL NL=25 =2,3,5,2,3,5,2,3; S&S swings only, hollow rocks

S- TKD


Week 7

M- DL (light) 16kg+24kg SLDL NL=10 =2,3,5 &26kg+26kg single each side, 40kg 2H swings, hollow practice

T -TKD

W - Ruck

T - S&S FPP (7, 6, 5, 4, 3)

F- Off

S- DL (heavy)- 16kg+24kg SLDL NL=30 =2,3,5,2,3,5,2,3,5; S&S swings only, Hollow practice

S- TKD


Week 8

M- S&S FPP (7, 6, 5, 4, 4)

T -TKD

W - Ruck (+/- TGUS)

T - S&S FPP (7, 6, 5, 5, 4)

F - Off

S- DL (medium)- 16kg+24kg SLDL NL=20 =2,3,5,2,3,5; 40kg 2H swings, hollow practice

S- TKD





Week 9

M - S&S FPP (7, 6, 6, 5, 4)

T -TKD

W - Ruck (+/- TGU)

T - S&S FPP (7, 7, 6, 5, 4)

F - Off

S - DL (heavy)- 16kg+24kg SLDL NL=30 =2,3,5,2,3,5,2,3,5; S&S swings only, hollow rocks

S- TKD


Week 10

M- DL (light)16kg+24kg SLDL NL=15 =2,3,5,2,3 & 26kg+26kg single each side, 40kg 2H swings, hollow practice

T -TKD

W - Ruck

T - S&S FPP (8, 7, 6, 5, 4)

F- Off

S- DL (heavy)- 16kg+24kg SLDL NL=30 =2,3,5,2,3,5,2,3,5; S&S swings only, Hollow practice

S- TKD


Week 11

M- S&S FPP (8, 7, 6, 5, 5)

T -TKD

W - Ruck (+/- TGUS)

T - S&S FPP (8, 7, 6, 6, 5)

F - Off

S- DL (medium)- 16kg+24kg SLDL NL=20 =2,3,5,2,3,5; 40kg 2H swings, hollow practice

S- TKD



Week 12

M - S&S FPP (8, 7, 7, 6, 5)

T -TKD

W - Ruck (+/- TGU)

T - S&S FPP (8, 8, 7, 6, 5)

F - Off

S - DL (heavy)-16kg+24kg SLDL NL=35 =2,3,5,2,3,5,2,3,5,2,3; S&S swings only, hollow rocks

S- TKD




Week 13

M -Pull Up 3x3, light swings

T -TKD,

W - Potential ruck (+/- TGU), -DL 3x3 16kg+24kg, 2 singles with 26kg+26kg

T - Off

F - Off

S -TSC- DL- 3x3 with 80kg, 2 singles with 112, 1 single with 117, RM

S- TKD
 

DavThew

More than 500 posts
12/12/16
SAS warmup 16kg
Just working out numbers for the above plan.
Did pulls ups - TRM = 5 (gosh that's gone down since I was climbing regularly)
single leg DL 3TRM = 48kg (24+24). I'm using SLDLs as my DL practice because barbell access is limited and there is not a huge amount I can do to change that at the moment.
Did a few SLDL sets
40kg swings 3x10
32kg swings 2x10

snatch technique seems good with the 20kg

Hollow rocks to finish the session - well those are tough!
Happy days
 

DavThew

More than 500 posts
13/12/16
TKD - really tough session. Lots of pushups involved (like 200) and I tried to keep them all heardstyle

14/12/16
Tired after TKD yesterday so took the rucking easy, actually just went walking for 3 miles without weight. Needed some active recovery.
 

DavThew

More than 500 posts
15/12/16
SAS movement prep
Swings 24,32,24,24,24
TGU 24,32,32,24,24

16/12/16
SAS movement prep
Swings 24,32,32,24,24 - Notes for today - eyes and feet make all the difference to hit the plank at the top properly
TGU 24,32,32,24,24
Was going to try for 3 32kg TGUs today, but the second set felt tough so backed off. The very last movement from elbow to the floor on the last rep felt a bit rushed. Pretty happy that it was the moment that I felt I had to stop.
 

DavThew

More than 500 posts
17/12/16

SAS movement prep

20kg snatch 5l5r×2 practcing the movement.

24kg 1hand swing 10×2
32kg 1hand swinf 10×2
Realised I was not feeling great today so decided at this point to back off to a light session
2hand overspeed eccentric swings 10×4

TGU with 10second pause at each stage 16kg 5×1

Glad I backed off
 

DavThew

More than 500 posts
18/12/16
Tae Kwon Do seminar with Grandmaster IX Liversidge, quickly followed by the black belt grading for one of the members of our club. He carried himself very well, and it was an honour to help with the grading (though there was a mishap which involved a break board flying loose and hitting me on the side of the jaw - I guess that comes with the martial arts territory though!).
As a very nice surprise Grandmaster Liversidge also promoted me to 8th Kup from 10th (I guess you can just do that when you're a Grandmaster). It wasn't a grading, but it was a brilliant feeling. This means I'll have to be extra prepared for my actual grading in January, hopefully going to 7th Kup.
What a great evening!
4hours of TKD total.
 

DavThew

More than 500 posts
19/12/16
Much needed rest day.

20/12/16
TKD session

21/12/16
2mile ruck with 25kg, still feeling pretty tired. A lot of mobility work focusing on the hips this evening.
 

DavThew

More than 500 posts
22/12/16
SAS movement prep
Swings 24,32,32,32,24
TGU 24,32,32,32,24

22/12/16
SAS movement prep
None stop 24kg 2hand swings-35. Not sure these will fit in to the next program.
TGU 24,32. Stopped here as the 32kg felt a bit squirly today.
Later-40mins of TKD practice. Kicks, lots of kicks. Felt really good. Working on speed.
 

DavThew

More than 500 posts
24/12/16
SLDL 24+16 2,3,5 each side
32+20 single each side.
40kg 2 hand swing 10x1, 5x9. Going to start off with 5x10 with my new year plan then add a rep a session until happy with 10x10.
Hollow rock practice 10:20 ×5
 

DavThew

More than 500 posts
25/12/16
Christmas day workout
Based on the 12 days of Christmas.
12 rounds, adding an exercise each round

1 Windmill
2 Military press
3 Chin ups
4 Goblet Squats
5 HEAVY SWNGS!!
6 Light cleans
7 cross crawls
8 belly breaths
9 push ups
10 second plank
11 Hollow rocks
12 Snatches left and right.


Hohoho!
 

DavThew

More than 500 posts
26/12/16 - lots of driving, lots of stretching when I got there.

27/12/16
Nowhere to use my KB in the hotel (or even in the carpark :(.
So I went down and loaded up the barbell with literally all the weight discs in the place, I got to 50kg on a very light bar.
Dumbbell bench press 25kg each hand -3sets of 5
Goblet squat 25kg 3x5
Deadlift (conventional stance) 50kg 3x5
Pull up 3x5
Hanging leg raise 2x5
Farmers carry 30kg each hand 2 laps (approx 30m each)

28/12/16
Prying goblet squat
Joint mobility
Zercher squat 50kg 3x5 - deadlift to knees then ZQ. Good fun! I'd love to do these as a regular thing in the future.
Headstand hold 3x10seconds

29/12/16
More driving. More stretching.

30/12/16
S&S movement prep
32kg 1H swing -10x10
TGU 32kg 5x1
Felt great back on simple weight :)
Took 33minutes total.
 

DavThew

More than 500 posts
31/12/16
S&S movement prep
32kg 1H swing -10x10
TGU 32kg 5x1

I'll be taking tomorrow off ready for the start of TSC prep. Maybe a good walk.

Goals for 2017
  1. Good showing at my first TSC
  2. Hit Solid with 40kg and move onto working onto Sinister
  3. C&P a pair of 32kgs for 3 reps by December
  4. Hit the front splits.
  5. Compete in at least 1 martial arts competition
  6. Eat well
  7. Meditate daily
 

Lee Hunt

More than 300 posts
Certified Instructor
Goals for 2017
  1. Good showing at my first TSC
  2. Hit Solid with 40kg and move onto working onto Sinister
  3. C&P a pair of 32kgs for 3 reps by December
  4. Hit the front splits.
  5. Compete in at least 1 martial arts competition
  6. Eat well
  7. Meditate daily
Very strong! Looking forward to following your progress in 2017!
 

DavThew

More than 500 posts
1/1/17 - Gentle walk for a couple of miles along the canal bank

2/1/17 - Day 1 of TSC prep
S&S warmup

SLDL
16kg+24kg (heavier bell on the oppoiste side to the leg in use) - 2,3,5. Felt good and controlled. Static stomp to start off the movement really helped.
32+20 - single each side

2hand swings 40kg 10 sets of 5 reps.
Felt good. Unfortunately I found out at the end I'd torn some skin on my hand. it seems really minor (where an old callus and blister met) no blood or even pain. 2 days off swings should hopefully leave it in good condition. If not I'll do over-speed eccentric swings for S&S until it's healed.

Hollow rocks
10 seconds on to 20 seconds off. 5 rounds. Alternating up and down vs side to side. Felt great. I'm sure last time I practised these regularly I didn't actually have the ab strength to do them properly. I'm going to add a round a session until I#m at 10 then reduce the rest time/increase the work time.

Thoughts on first day.
Seems solid. Slow progressions with my accessory lifts seem reasonable. It is not very grip heavy on my DL days (probably due to my DL choice) so I will add in a bit of GTG gripper work with my CoC trainer, but only on these days.
Overall I'm looking forward to the next 12 weeks.
 
Top Bottom