"To much is the same as not enough"
- Miyamoto Musashi
Hi, @watchnerd
Instead of (trying) mastering Bodyweight, Barbell and Kettlebell ... look at it as lifts.
If you prefer a Full Body Routine:
Vertical Push : [ blank ]
Horizontal Push : [ blank ]
Vertical Pull : [ blank ]
Horizontal Pull : [ blank ]
Leg Push : [ blank ]
Leg Hinge : [ blank ]
Fill in the blanks
It could look like this:
Vertical Push : bw dips
Horizontal Push : Bench Press
Vertical Pull : Pull-ups
Horizontal Pull : Ring Rows
Leg Push : Pistol Squat
Leg Hinge : Deadlift
Thats a lot of volume in ONE session so maybe you should consider doing it over 2 sessions - 2 days a week = 4 sessions.
/Martin Joe
OR ...
Cycle each for 12 weeks = 36 weeks (BW --> KB --> BL --> Repeat)
Well, that's kind of what I do now:
T1 = High intensity, low volume
T2 = Medium intensity, medium volume
T3 = Low intensity, higher volume
Monday: Squat Day
T1: Back Squat
T1: Partial Back Squat
T2: Snatch DL
T3: Klokov Press, abs, band pull aparts / downs
Tues: Conditioning & Prehab
KB Swings (EMOM)
TGU
Pull Up
Push Up
Horizontal Row
Leg Raises
Wed: Recovery
Massage, rolling, maybe yoga if I feel like it
Thu: Conditioning & Prehab
Sames as Tuesday
Friday: DL Day
T1: Clean DL
T2: Front Squat
T3: Snatch balance, abs, band pull aparts / downs
Sat:
Yoga
Sun:
Rest
[dynamic warmups, post workout mobility work most days]
As for tonnage, it's not that much, as barbell lifts are only 2 days a week and kettlebells don't tax me the same as heavy DLs and squats. Recovery has been fine so far.
In any case, I think my question isn't being conveyed well.
I'm very familiar with programming, balance push/pull/hinge/squat etc movements, or how to program mesocycles, peaking before competition -- I know that stuff.
My question is:
How do modify a BW progression theme (such as from Reddit or Startbodyweight) based on a 3x a week / 3 x 8 progression, to one that is 2x a week if one is also lifting weights?
My current thoughts are:
Push Ups - No change, or add volume/intensity, as I'm not doing any other horizontal presses
Shoulder - Don't do any shoulder BW exercises -- already getting enough from kettlebell and barbell
Squats - Ditto, no need for BW squats
Pulls - DL and swings do not provide any horizontal or vertical pulls, so need to increase volume from base to balance overhead static holds and light presses
Abs - "Planking" of core in barbell and KB moves isn't the same as leg lifts / L-sits, so added
Now that is all pretty subjective....but it doesn't really quantify anything.
I like the INOL approach...that looks interesting.