Intro.
A couple of months ago, maybe a year or longer, I've started with my own programming. My client's had some great results with this type of programming, but I've been focussing om my own SFG 1. After my SFG I started Simple & Sinister again and build it in an A+A style up to 40 kg again.
On a smoking hot day while started doing a 40 kg get up my left shoulder semi-dislocated (bottom arm was wet and slippery from 160 swing @40), so I've stopped Simple & Sinister for now and wanted to focus on something else for now.
I really liked the wave version after the simple goal, so I've decided to add my previous program to the Pavel wave cycle and I will try this out for a couple of weeks.
Initial Thoughts.
The original program was strength based (3 x 5 reps) working only with the fundamental human movement patterns. After some research I've chosen 8 basic human movements and every training consited 1 exercise for every fundamental movement:"
Unity: Background.
The goal of the programme is GPP (General Physical Preparedness). I want people to train every movement with a periodization format which means the volume of the training changes everytime. So, normally every exercise was 3 x 5 reps, which means 15 reps a day, 75 a week, and 300 a block of 4 weeks. I've waved these 300 reps in 4 weeks:
Unity:
A training that should never last more then 45 minutes. A typical form is [X] reps get up, 3 rounds of complex [X], loaded carry. I love using my Heartrate monitor so I will test with the Mafftone +/- 10 rule from a StrongFirst blogpost. For me: Maf = 150, so 160 max to 140 under. I'll do the first exercise, take a rest until my heartrate is 140 again and continue to the next exercise. When heartrate exceeds 160 I stop the exercise. This hasn't beent tested yet, so I may tweak this to only Maf (150 upper and 130 lower). I will try to do 5 training sessions the week.
A couple of months ago, maybe a year or longer, I've started with my own programming. My client's had some great results with this type of programming, but I've been focussing om my own SFG 1. After my SFG I started Simple & Sinister again and build it in an A+A style up to 40 kg again.
On a smoking hot day while started doing a 40 kg get up my left shoulder semi-dislocated (bottom arm was wet and slippery from 160 swing @40), so I've stopped Simple & Sinister for now and wanted to focus on something else for now.
I really liked the wave version after the simple goal, so I've decided to add my previous program to the Pavel wave cycle and I will try this out for a couple of weeks.
Initial Thoughts.
The original program was strength based (3 x 5 reps) working only with the fundamental human movement patterns. After some research I've chosen 8 basic human movements and every training consited 1 exercise for every fundamental movement:"
- Push
- Pull
- Squat
- Hinge
- Lunge
- Rotation
- Anti-Rotation
- Loaded Carry
Unity: Background.
The goal of the programme is GPP (General Physical Preparedness). I want people to train every movement with a periodization format which means the volume of the training changes everytime. So, normally every exercise was 3 x 5 reps, which means 15 reps a day, 75 a week, and 300 a block of 4 weeks. I've waved these 300 reps in 4 weeks:
- Deload; 45 reps the week (15%), 3 sessions.
- Maintenance; 60 reps the week (20%), 4 session.
- Development; 90 reps the week (30%), 4 sessions.
- Stress-Development 100 reps the week (35%), 5 sessions.
- Option: 3 x 5 + 5 press (15 each arm), 3 x 1 + 1 One legged press, 1 + 1 bent press = 20 presses.
Unity:
A training that should never last more then 45 minutes. A typical form is [X] reps get up, 3 rounds of complex [X], loaded carry. I love using my Heartrate monitor so I will test with the Mafftone +/- 10 rule from a StrongFirst blogpost. For me: Maf = 150, so 160 max to 140 under. I'll do the first exercise, take a rest until my heartrate is 140 again and continue to the next exercise. When heartrate exceeds 160 I stop the exercise. This hasn't beent tested yet, so I may tweak this to only Maf (150 upper and 130 lower). I will try to do 5 training sessions the week.
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