GreenSoup
Level 6 Valued Member
After reading the "Total Package" article at SF I was rethinking my current training. In the comments section Pavel said having the conditioning days immediately after the strength days would hamper hypertrophy but not strength gains. I wouldn't mind having strength AND hypertrophy AND conditioning as much as possible. Or in that order, anyway. Is that possible?
My program idea is VERY similar to the classic Rite of Passage program. Heavy, Medium, and Light days are programmed the same (working up to 5 sets of 5 rung ladders on the heavy day, light and medium are each one rung lower) except that they are One Armed Pushup and One Armed Chinup progressions instead of doing the C&P with Pullups. I also would do two sets of pistols and mobility on these days.
This is the most likely schedule I had in mind:
M: Medium OAC/OAP
T: Variety (gymnastic static holds)
W: Light OAC/OAP
Th: 60 minutes of cardio including a variety circuit
F: Rest
Sat: Heavy OAC/OAP
Sun: Rest
At least that is how the schedule best fits my life. Assuming that Saturday is best time for my heavy day, how would I rearrange the other days to get maximum strength, hypertrophy, and cardiovascular benefits? Preferably in that order, since this is the Strongfirst forum. Thank you very much for your consideration.
My program idea is VERY similar to the classic Rite of Passage program. Heavy, Medium, and Light days are programmed the same (working up to 5 sets of 5 rung ladders on the heavy day, light and medium are each one rung lower) except that they are One Armed Pushup and One Armed Chinup progressions instead of doing the C&P with Pullups. I also would do two sets of pistols and mobility on these days.
This is the most likely schedule I had in mind:
M: Medium OAC/OAP
T: Variety (gymnastic static holds)
W: Light OAC/OAP
Th: 60 minutes of cardio including a variety circuit
F: Rest
Sat: Heavy OAC/OAP
Sun: Rest
At least that is how the schedule best fits my life. Assuming that Saturday is best time for my heavy day, how would I rearrange the other days to get maximum strength, hypertrophy, and cardiovascular benefits? Preferably in that order, since this is the Strongfirst forum. Thank you very much for your consideration.