marvinthemartian
Level 5 Valued Member
Evening everyone!
After having worked up to being able to do Timed Simple pretty much every day last year I have been stuck in a rut. The various KB programs don't thrill me all that much, my place is too small for barbell+rack+bench and even though endurance is the one physical quality I want to improve the most, endurance training kinda sucks in the city and I am too lazy to go for a run on the sidewalk when it is cold and wet outside. So after experimenting a bit with "A+A" I want to see if this type of training can actually build decent endurance. And because I have no real fitness goals right now I want to take the old S&S/PM formula once more.
Rough outline
Mo-Sat Alternate Days:
Starting Point:
I have worked up to doing swings for 30 minutes "A+A" with the 32kg KB every other day. So I don't expect much in terms of strength/size from swings. But the Reverse Get Ups are done with a C&P at the start. So maybe there will be some upper strength gains. I am hopeful on the endurance gains. The Step Ups also allow me to keep my heart rate up with the lighter weights. But given that I am too lazy to go for a run (it's cold and wet and there is traffic) I won't be too depressed if the overall endurance gains are mediocre.
Well, that's the weird program I have come up with for myself for 2023. Feel free to comment.
After having worked up to being able to do Timed Simple pretty much every day last year I have been stuck in a rut. The various KB programs don't thrill me all that much, my place is too small for barbell+rack+bench and even though endurance is the one physical quality I want to improve the most, endurance training kinda sucks in the city and I am too lazy to go for a run on the sidewalk when it is cold and wet outside. So after experimenting a bit with "A+A" I want to see if this type of training can actually build decent endurance. And because I have no real fitness goals right now I want to take the old S&S/PM formula once more.
Rough outline
Mo-Sat Alternate Days:
- Workout A: Swings EMOM with Step Ups for active recovery for 50+ minutes
- Workout B: Reverse Get Up EMOM for 50+ minutes
Starting Point:
- 16kg KB for 30 minutes each.
- Work up to 50+ minutes
- Every 2 weeks substitute 9 sets (roughly 20% of 50 sets; I do Two Handed Swings every third set) with the 4kg heavier KB
- 50+ sets of Swings EMOM with the 32kg KB
- 50+ sets of Reverse Get Ups EMOM with the 32kg KB
I have worked up to doing swings for 30 minutes "A+A" with the 32kg KB every other day. So I don't expect much in terms of strength/size from swings. But the Reverse Get Ups are done with a C&P at the start. So maybe there will be some upper strength gains. I am hopeful on the endurance gains. The Step Ups also allow me to keep my heart rate up with the lighter weights. But given that I am too lazy to go for a run (it's cold and wet and there is traffic) I won't be too depressed if the overall endurance gains are mediocre.
Well, that's the weird program I have come up with for myself for 2023. Feel free to comment.