DaveS
Level 3 Valued Member
Hey all,
I recently posted asking for help with programming ideas and got some great responses including that I should read Quick & The Dead as a good fit for my goals and situation.
I have now read Q&D and love the premise of focusing on power training with a cool 4 for 1 ‘mega deal’ of it simultaneously developing nearly all fitness qualities in what seems a near penancia magic pill for typical average Joe wanting GPP for life and recreational sport and nice hypertrophy/physique side effect, Me!
As I mentioned in my previous post i used train with KBs and body weight and got quite strong and have been building back after health problems and half way back after purely CC style body weight training but now wanting to use more effective protocols and KBs again.
I also need to fit the training into my weekly schedule of 4 sessions but 3 containing S&C work as 1 of the sessions is dedicated to kickboxing only. Im thinking of a schedule like this:
Monday - Q&D moderate volume (70-80 reps) to warm up then soccer drills
Tuesday - joint mobility
Wednesday - kickboxing (sparring)
Thursday - Q&D higher volume (80-100 reps)
Friday - joint mobility
Saturday - Q&D lower volume warm up (40-60 reps) then boxing bag work
Sunday rest
So looks good right? But i now want to complicate it slightly by saying i want to add some grinding strength work too but haven’t got any more time available each week.
I was reading RTK and the 2 week block training theory and wondered if it would work to do 2 week blocks of a Q&D schedule like the above with 2 weeks of a 3-5 style grinding strength work alternating so avoiding too much detraining effect etc BUT from searching through forum posts i see others saying need to do Q&D for at least 6 week blocks to get the effect so i then thought to do 6 week alternating blocks with grinding strength work but then the mitochondria style endurance adaptations will detrain too much during the grinding 6 weeks block, so what to do?
Thoughts please guys, perhaps do 6 weeks Q&D then 2 weeks strength alternating?
What do you reckon?
Thanks,
Dave.
I recently posted asking for help with programming ideas and got some great responses including that I should read Quick & The Dead as a good fit for my goals and situation.
I have now read Q&D and love the premise of focusing on power training with a cool 4 for 1 ‘mega deal’ of it simultaneously developing nearly all fitness qualities in what seems a near penancia magic pill for typical average Joe wanting GPP for life and recreational sport and nice hypertrophy/physique side effect, Me!
As I mentioned in my previous post i used train with KBs and body weight and got quite strong and have been building back after health problems and half way back after purely CC style body weight training but now wanting to use more effective protocols and KBs again.
I also need to fit the training into my weekly schedule of 4 sessions but 3 containing S&C work as 1 of the sessions is dedicated to kickboxing only. Im thinking of a schedule like this:
Monday - Q&D moderate volume (70-80 reps) to warm up then soccer drills
Tuesday - joint mobility
Wednesday - kickboxing (sparring)
Thursday - Q&D higher volume (80-100 reps)
Friday - joint mobility
Saturday - Q&D lower volume warm up (40-60 reps) then boxing bag work
Sunday rest
So looks good right? But i now want to complicate it slightly by saying i want to add some grinding strength work too but haven’t got any more time available each week.
I was reading RTK and the 2 week block training theory and wondered if it would work to do 2 week blocks of a Q&D schedule like the above with 2 weeks of a 3-5 style grinding strength work alternating so avoiding too much detraining effect etc BUT from searching through forum posts i see others saying need to do Q&D for at least 6 week blocks to get the effect so i then thought to do 6 week alternating blocks with grinding strength work but then the mitochondria style endurance adaptations will detrain too much during the grinding 6 weeks block, so what to do?
Thoughts please guys, perhaps do 6 weeks Q&D then 2 weeks strength alternating?
What do you reckon?
Thanks,
Dave.