Other/Mixed One Year Training Plan 50yo and Son

[fatuus]

After 2 years of disciplined training, I have developed a one year plan. I have also learned what it means to deload. I was burnt after doing Wolf, a few weeks of light S and S is the perfect deloading program. This is what the year ahead looks like. There is a natural progression here, like a big long wave cycle. Please discuss, as I think this is perfect. My thirteen yo son follows the same exercise plan, in addition to sports and playing outside. He has no dietary schedule, I'm happy if he eats anything.

3 mos PTTP.
4 mos S and S.
3 mos Rite of Passage.
6 weeks Wolf.
Deload with light S and S, beach week, long hike, swimming.

3 mos ketogenic diet. Target and maintain 2.5 mm ketosis.
6 mos Farris slow carb, high protien. Cheat day.
2 mos during Wolf no restrictions. It is not healthy for me to do high rep squats unless I eat a calorie surplus, which means carbs.
1 mos high protein, low fat, low carb (<50g)

 

[silveraw]

Do you have any specific goals you are shooting for with this plan?

 

[fatuus]

Do you have any specific goals you are shooting for with this plan?

Get stronger. Insulin and metabolic control. Look good for my wife, kids and job.

 

[Mo04]

This is a full year kettlebell program by Dan John

Autumn​

• 3 Months:
  • 1 month: Classical Conditioning in 10 Moves
    • 2 rounds of Classical Conditioning in 10 Moves
    • There are only 10 moves, there are conditioning days, tabata days
  • 1 month: 10,000 Swing Challenge
    • 500 swings a day, for 20 days
    • Add vertical presses in between sets of swings
    • Do Goblet Squats in warm-up
  • 1 month: Classical Conditioning in 10 Moves
    • 2 rounds of Classical Conditioning in 10 Moves
    • There are only 10 moves, there are conditioning days, tabata days

Winter​

• 3 months:
  • Double Kettlebell Front Squats
  • Double Kettlebell Presses
    • 3 Days a week - do Hard, Medium, Light days:
      • Double Kettlebell Front Squats:
        • reps: 2,3,5 → 10 reps total per ladder → aim for 30 to 50 total reps → so 3 x (2,3,5) to 5 x (2,3,5)
        • OR
        • reps: 2,3,5,10 (if weight is light) → 20 reps total per ladder → aim for 100 total reps → so 5 x (2,3,5,10)
      • Double Presses → use same template as Front Squats:
        • reps: 2,3,5 → 10 reps total per ladder → aim for 30 to 50 total reps → so 3 x (2,3,5) to 5 x (2,3,5)
        • OR
        • reps: 2,3,5,10 (if weight is light) → 20 reps total per ladder → aim for 100 total reps → so 5 x (2,3,5,10)

Spring​

• 3 months:
  • TGU
  • Snatch
• RKC Prep Program
  • 1 Day a week: Snatches. Aim for 100 to 300 snatches
  • 3 Days a week: TGUs. Do for time - 10 mins of TGUs
  • Running, sprinting, hill work etc

Summer​

• 3 months:
  • Day 1: Armor Building Complex - double kbs - 2x Cleans, 1x Press, 3x Front Squats. Rest. Repeat as many sets as you can
  • Day 2: Winter Program - Double Kettlebell Front Squats, and Double Presses
  • Day 3: Spring Program - TGUs & Snatches & Sprinting