Training for Life
Level 6 Valued Member
Greetings,
I recently started doing training after a few years of couch potato life and am quite interested of how to incorporate GTG into training. I did a bit over three months of bodyweight training up to this point with five sessions per week (Mon Lower Body, Tue Upper Body + Core, Wed Yoga + Mobility, Thu Full Body, Fri Core). While I did see results in terms of muscle growth and some improvement in strength and mobility, it feels like it's not hitting the goals.
What I have been planning is a bit of a revamp to the training program to better focus on my goals:
1. Strength. I want to get stronger and be able to perform more difficult variations of exercises. Here's where GTG comes in as shown below. The plan is to change up the exercises every 3-4 weeks or so to add some rotation.
2. Mobility, agility and durability. I want to be able to use my body effectively and make sure I can keep training. Here's where mobility exercises and yoga step in.
3. Conditioning. I want to improve my conditioning to prepare for other activities such as martial arts and hiking. This is where I believe KB work would get the job done. In addition I am also doing light morning runs to improve aerobic capacity about 4-5 times per week.
Here's the program as of now with 5 sessions per week:
MONDAY
Mobility
15-20 mins of overall mobility training doing some of the following (was thinking about a 3-4x 5min circuit with 30-60 sec per movement): Dead Hang, Scapular Push-Up, Lizard Walk, Hollow Rock, Plank, Good Morning, Side Plank, Pike Compression Training (YouTube video), Leg Mobility Training (stand with one leg and move other leg in maximum positions front, side, back), Lunge, KB Halo, Slav Squat Hold, Bird Dog, Dead Bug, Upward Dog (Pavel's ETK variation), Glute Bridge, Wall Sit... The list goes on, but the point is to train whichever seem to be my weak points while getting the body warm and active.
Yoga
30-40 minutes of Yoga practice.
GTG (done separately from other training)
Hanging Leg Raise progressions
Pistol Squat progressions
TUESDAY
Mobility
See Monday.
Conditioning
100x KB Swings
10x Turkish Get-Ups
(lighter variation of S&S with two-handed swings and TGU progressions until I have the form and strength required to do S&S)
GTG (done separately from other training)
Ab Wheel Rollouts
Handstand / HSPU progressions
Grip Work
Some grip work with a grip strength trainer.
WEDNESDAY
Mobility
See Monday.
Yoga
30-40 minutes of Yoga practice.
GTG (done separately from other training)
Hanging Leg Raise progressions
Pistol Squat progressions
THURSDAY
Mobility
See Monday.
Conditioning
100x KB Swings
10x Turkish Get-Ups
(lighter variation of S&S with two-handed swings and TGU progressions until I have the form and strength required to do S&S)
GTG (done separately from other training)
Ab Wheel Rollouts
Handstand / HSPU progressions
Grip Work
Some grip work with a grip strength trainer.
FRIDAY
Mobility
See Monday.
Yoga
30-40 minutes of Yoga practice.
GTG (done separately from other training)
OAPU progressions
Pull-ups
SATURDAY
Challenge
Saturday's my "Challenge Day" meaning I try challenge myself to do something new or out of the ordinary most of the weekends. This could be something such as doing climbing, obstacle courses, hiking, swimming... Hell could be anything, it's about having fun
SUNDAY
Rest
Couch day.
Thanks for taking the time and reading this. Does this plan make any sense to you? How would you improve it to hit my goals better?
I recently started doing training after a few years of couch potato life and am quite interested of how to incorporate GTG into training. I did a bit over three months of bodyweight training up to this point with five sessions per week (Mon Lower Body, Tue Upper Body + Core, Wed Yoga + Mobility, Thu Full Body, Fri Core). While I did see results in terms of muscle growth and some improvement in strength and mobility, it feels like it's not hitting the goals.
What I have been planning is a bit of a revamp to the training program to better focus on my goals:
1. Strength. I want to get stronger and be able to perform more difficult variations of exercises. Here's where GTG comes in as shown below. The plan is to change up the exercises every 3-4 weeks or so to add some rotation.
2. Mobility, agility and durability. I want to be able to use my body effectively and make sure I can keep training. Here's where mobility exercises and yoga step in.
3. Conditioning. I want to improve my conditioning to prepare for other activities such as martial arts and hiking. This is where I believe KB work would get the job done. In addition I am also doing light morning runs to improve aerobic capacity about 4-5 times per week.
Here's the program as of now with 5 sessions per week:
MONDAY
Mobility
15-20 mins of overall mobility training doing some of the following (was thinking about a 3-4x 5min circuit with 30-60 sec per movement): Dead Hang, Scapular Push-Up, Lizard Walk, Hollow Rock, Plank, Good Morning, Side Plank, Pike Compression Training (YouTube video), Leg Mobility Training (stand with one leg and move other leg in maximum positions front, side, back), Lunge, KB Halo, Slav Squat Hold, Bird Dog, Dead Bug, Upward Dog (Pavel's ETK variation), Glute Bridge, Wall Sit... The list goes on, but the point is to train whichever seem to be my weak points while getting the body warm and active.
Yoga
30-40 minutes of Yoga practice.
GTG (done separately from other training)
Hanging Leg Raise progressions
Pistol Squat progressions
TUESDAY
Mobility
See Monday.
Conditioning
100x KB Swings
10x Turkish Get-Ups
(lighter variation of S&S with two-handed swings and TGU progressions until I have the form and strength required to do S&S)
GTG (done separately from other training)
Ab Wheel Rollouts
Handstand / HSPU progressions
Grip Work
Some grip work with a grip strength trainer.
WEDNESDAY
Mobility
See Monday.
Yoga
30-40 minutes of Yoga practice.
GTG (done separately from other training)
Hanging Leg Raise progressions
Pistol Squat progressions
THURSDAY
Mobility
See Monday.
Conditioning
100x KB Swings
10x Turkish Get-Ups
(lighter variation of S&S with two-handed swings and TGU progressions until I have the form and strength required to do S&S)
GTG (done separately from other training)
Ab Wheel Rollouts
Handstand / HSPU progressions
Grip Work
Some grip work with a grip strength trainer.
FRIDAY
Mobility
See Monday.
Yoga
30-40 minutes of Yoga practice.
GTG (done separately from other training)
OAPU progressions
Pull-ups
SATURDAY
Challenge
Saturday's my "Challenge Day" meaning I try challenge myself to do something new or out of the ordinary most of the weekends. This could be something such as doing climbing, obstacle courses, hiking, swimming... Hell could be anything, it's about having fun
SUNDAY
Rest
Couch day.
Thanks for taking the time and reading this. Does this plan make any sense to you? How would you improve it to hit my goals better?
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