programming for general strength and conditioning...
29 years old
training in various ways for approximately 6 years
355 lbs back squat
305 lbs front squat
265 lbs clean
200 lbs snatch
225 lbs bench
85 lbs weighted pullup
I have bounced between olympic and powerlifting (non-competitive) and kickboxing/ ross enamait style conditioning for several years. Typically sticking with a program for a month or two, getting burned out, and moving on to something else.
My goals are to be lean, strong, and healthy, and to not get bored. I have been trying to figure out a program that will accomplish that and this is what I have come up with...
5 days training per week
one main strength/power lift a day
one volume lift per day
conditioning (circuits, sprints, bag work, wahtever sounds good on that day) 10 -15 minutes
basic template may look something like this...
Day 1 -
Snatch - 5 to 7 sets of 2 or 3
Front Squat - 4 x 10
conditioning circuit (DB swings, pullups, burpees)
Day 2 -
Bench - 5 x 3
Bent Rows - 4 x 10
Day 3 -
Clean + push Press or Jerk - 7 x 2
Back Squats - 4 x 10
Day 4 -
Press - 5 x 3
Weighted Chins - 3 x 10
Conditioning Circuit / Met Con (10 - 15 minutes)
Day 5 -
Deadlift Variation - 5 x 3
Single leg Squat Variation
Just looking for some input/suggestions/ anyone who may have done something similar for generalist strength and conditioning. in addition to this I will probably being playing some recreational sports (basketball or softball), walking, and working in my garden.
Looks pretty good to me. Since it sounds like you're the type to overdo it, you probably want to consider building in recovery weeks regularly - like reduce the volume significantly every 4th week or so to avoid reaching that point at which you're burnt to a crisp and then hate the program.
I would also suggest getting some lower rep squats in there. You might do 2-5 reps for a couple sets first, then drop the weight and do your 10s for the volume, for example.
thanks for the recommendations. I think both sound like good ideas. much appreciated.
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