LoneRider
Level 6 Valued Member
I recently re-read the article on the Total Package Strength and Conditioning (linked here: <a title="Total Package" href="http://www.strongfirst.com/a-total-package-weekly-template/">Total Package </a>) and after having tested a scheme of 'advances and retreats' from Easy Strength built around the following lifts in an A/B format:
Session A: Squat Clean and Push press, Bench Press, Front Squat
Session B: Same as A but I use deadlifts for my lower body work
I did a different session each day.
The loadings were as follows with each scheme of sets and reps being a distinct day of training (ie I did 3x3 on Monday and 5x2 on Tuesday.
Monday: Session A
Tuesday: StrongFirst Roadwork
Wednesday: Off
Thursday: Session B
Friday: Conditioning (mile repeats either running or with rucksack), road marching, interval work, etc...
Saturday: light activity (surfing, stand up paddle boarding, etc...) I normally go surfing or swimming on the weekends, nothing overly strenuous, just enjoying time on the ocean.
Sunday: Rest
Being in the military, strength and conditioning are both requirements for my line of work and I'd build conditioning days to reflect that reality. Just curious if this is an adequate barbell equivalent of the Kettlebell example given in the article.
Session A: Squat Clean and Push press, Bench Press, Front Squat
Session B: Same as A but I use deadlifts for my lower body work
I did a different session each day.
The loadings were as follows with each scheme of sets and reps being a distinct day of training (ie I did 3x3 on Monday and 5x2 on Tuesday.
When I re-read the article I thought that a good strength and conditioning split using this same set of advance and retreat might look like this:3x3 @ 85-90% of my 1RM
5x2 @ 90-95% 1RM
2x5 @ 55-75% 1RM
6x1 @ 95%+ of 1RM
5,3,2 @ 80-85% 1RM
Monday: Session A
Tuesday: StrongFirst Roadwork
Wednesday: Off
Thursday: Session B
Friday: Conditioning (mile repeats either running or with rucksack), road marching, interval work, etc...
Saturday: light activity (surfing, stand up paddle boarding, etc...) I normally go surfing or swimming on the weekends, nothing overly strenuous, just enjoying time on the ocean.
Sunday: Rest
Being in the military, strength and conditioning are both requirements for my line of work and I'd build conditioning days to reflect that reality. Just curious if this is an adequate barbell equivalent of the Kettlebell example given in the article.