Latest training strategy. Haven't been keeping up on my log so this is a broad overview of what I plan on using for the next two months or so at least. Am taking a modified park bench approach, so progressions are pretty basic - for hinge and squat if I can do more than 15 reps on my middle set more than twice in a row I need to up weight. For upper body if I get 10 reps on my middle set more than twice in a row I need to up weight. This is very basic DeLorme/HIT approach.
Resistance training is bookended by metcons , so R,M,R,M,R - 5 days of work.
The only reason for tolerating higher rep counts on the lower body work is due to training at home with portable gear my ability to really load these patterns up is limited - although with some creativity I am getting more weight on there. I also do not currently use set extenders when training lower body. Sets are run to 1-2 reps in reserve, pyramid up from the first set.
I use an upper/lower split routine that pairs 3 sets push or pull with hinge or squat. Each day has a lower body focus hinge or squat and a secondary/supplemental movement of the other Eg. backsquat in the first pairing followed by hamstring extensions, DL followed by Sissy Squat. I train tricep every resistance day, and abs on my metcon days, both done at the end of the session interspersed with stretching to conserve time. All days begin with 5 minutes of easy jump rope to warm up.
Sample session:
warmup
lower body + upperbody push, repeated 3x with a 1 -2 minute rest between
accessory lower body + upperbody pull, repeated 3x with a 1 -2 minute rest between
Tricep press
Cossack stretch
Lizard
Tricep press
seated rotation
hamstring
Upper body lifts are split between all sandbag variations and use of the "hobo" offset weighted pole, alternating every two weeks. This due to how intense the offset pole work is, it needs to be spaced out or progress will stagnate fairly quickly.
Upper body-
Using the offset weighted pole with loads that can be rapidly altered, I use a pyramid up of increasing load/decreasing reps, finishing on the third set with a single drop set. Loads ideally range from 10 on the first set, to 8 on the second, 4-6 on the last set with an extension on the drop set at the 10 rep load. Sets are run to about a 1-2 rep reserve on the base sets and the drop set at reduced loading is run to < 1 rep reserve - not "failure" but confident I couldn't get another rep.
With largely static sandbag loading, I shoot for an 8 - 10 rep max load, maintaining a 1-2 rep reserve on the first two sets, the third set is about a one rep reserve with two additional rest pause clusters timed at about 20 second intervals, also with about 1 rep or less in reserve.
Metcons are done in a repeating pattern of 2.5 minute blocks for 10 repeats. Within the block, I'm working for 90 seconds and resting for 60. Metcons consist of two compound exercises done with approx 50% rep max loading with no rest between. Loading is primarily determined by HR, the goal is to hit 80-90% max HR during each block, preferably holding it there for 20 seconds or so. This is not terribly precise, but I do know that at the minimum I'm hitting my target HR well before I finish the block. Failure to do so means I need to increase load or reps.
Lifts are one explosive movement followed by a grind, all sandbag.
Exercise selection:
Hinge -
Good Mornings, double sandbag deadlift, accessory lift - hamstring/glute extension
Squat -
offset squat, saddlebag squat, accessory lift - Sissy Squat
Upper body push/pull -
Laterals - both
Upperbody pull -
rows - both
Upperbody push-
front loaders (sandbag),alternating overhead press (sandbag), pushups (sandbag loaded), flags (Hobo)
Metcons -
explosive movement -
Rotational clean, shoulder clean
grind -
Getups, deck squat to a lunge
I'd like to work some plyo footwork into the mix in the near future, and might have to scrub one or both of the metcons, possibly subbing out one session for the plyo, and revert back to jump rope HIIT for the other.
I have to buy either a Norse hawk or a sword this year... oh, and a Spangenhelm helmet for the summer festivals. But don't tell my wife.
