vegpedlr
Level 6 Valued Member
So I “finished” the program, sort of, and have decided to refresh it with different exercises and run it again, sort of. I’m skipping the deload and testing weeks because I didn’t pre-test, and the results wouldn’t be that meaningful. I’m fine with the subjective feeling of improvement, making it a six week program. Run twice in succession it fills up a twelve week summer.
Background
With covid craziness, I just assumed all the MTB events I was interested in would be cancelled. Then the false hope of improvement made it look like reschedules could happen. So I picked @Fabio Zonin s program to run as a six week get back in some sort of shape. If the race was rescheduled to Sept. and I could get in, I would switch to focused endurance training. If not, then I could just keep working on more strength this summer.
Well, the race did not get moved, it’s today. And the virus is back in a big way. Here in the PNW, it never declined all that much, and now just keeps growing. Plus, we have unmarked goon squads snatching people off of PDX streets.
So I’ll stay hunkered in the bunker and go for another round of the program for six weeks. First time around I chose:
Squat: Bulgarian split squat
Press: Landmine one arm press
Pull: TRX row
I picked these because I wanted to do some unilateral work and try new things. I’d never used the landmine before, and found I liked it. I like the angle and I like the way it gives a bit of rotation. The row and split squat I’ve done before, but never as a focus. I had to adjust the weights the second week, and the TRX is hard to quantify, so that’s why I’m not interested in testing.
Refresh:
Squat: Bulgarian split squat, adding weight
Press: TRX push up
Pull: Landmine row
So just flipping the equipment around to try new moves. I may have to alter the rep range down for the squat since the jump in weight will be big due to equipment.
For conditioning I went for a ruck after lifting, and a short climbing ride on non lifting days. I also tried to get in some swings on off days. This part didn’t work as well. Sometimes it was too much, particularly on the heavy squat day. So this time around, not adding any weight or time to rucks or bikes, instead dialing back just a bit. Unweighted walk on the heavy squat day, rucking on the others. Non lift days will be the same bike and swing sessions, not trying to progress them. I may scale back a bit when the lifting volume tops out.
I liked the circuit style of this plan, and found myself resting little if at all between exercises, I rested between ladders and rounds. I’d never trained with th ladders like this before, and liked the fixed weight convenience. Everything set up and ready to go. Just wrote out the rep scheme on an index card and followed it. The only drawback was that the circuit dictated exercise choice a bit. I wanted to do back squat and bench, but I don’t have enough equipment.
Overall, I enjoyed the program, and am running it again before switching to Easy Strength for Fat Loss for the fall. Hopefully, the US can get its act together and get the virus under control so we can race again next season.
Anybody else try this program or something similar?
Background
With covid craziness, I just assumed all the MTB events I was interested in would be cancelled. Then the false hope of improvement made it look like reschedules could happen. So I picked @Fabio Zonin s program to run as a six week get back in some sort of shape. If the race was rescheduled to Sept. and I could get in, I would switch to focused endurance training. If not, then I could just keep working on more strength this summer.
Well, the race did not get moved, it’s today. And the virus is back in a big way. Here in the PNW, it never declined all that much, and now just keeps growing. Plus, we have unmarked goon squads snatching people off of PDX streets.
So I’ll stay hunkered in the bunker and go for another round of the program for six weeks. First time around I chose:
Squat: Bulgarian split squat
Press: Landmine one arm press
Pull: TRX row
I picked these because I wanted to do some unilateral work and try new things. I’d never used the landmine before, and found I liked it. I like the angle and I like the way it gives a bit of rotation. The row and split squat I’ve done before, but never as a focus. I had to adjust the weights the second week, and the TRX is hard to quantify, so that’s why I’m not interested in testing.
Refresh:
Squat: Bulgarian split squat, adding weight
Press: TRX push up
Pull: Landmine row
So just flipping the equipment around to try new moves. I may have to alter the rep range down for the squat since the jump in weight will be big due to equipment.
For conditioning I went for a ruck after lifting, and a short climbing ride on non lifting days. I also tried to get in some swings on off days. This part didn’t work as well. Sometimes it was too much, particularly on the heavy squat day. So this time around, not adding any weight or time to rucks or bikes, instead dialing back just a bit. Unweighted walk on the heavy squat day, rucking on the others. Non lift days will be the same bike and swing sessions, not trying to progress them. I may scale back a bit when the lifting volume tops out.
I liked the circuit style of this plan, and found myself resting little if at all between exercises, I rested between ladders and rounds. I’d never trained with th ladders like this before, and liked the fixed weight convenience. Everything set up and ready to go. Just wrote out the rep scheme on an index card and followed it. The only drawback was that the circuit dictated exercise choice a bit. I wanted to do back squat and bench, but I don’t have enough equipment.
Overall, I enjoyed the program, and am running it again before switching to Easy Strength for Fat Loss for the fall. Hopefully, the US can get its act together and get the virus under control so we can race again next season.
Anybody else try this program or something similar?