Training Program for my Wife

[Derek Simonds]

My wife and I need some help coming up with a training template for her.

Here is the pertinent information.

1) No Bench Press
2) Work out T, W, F, S
3) Up to 75 minutes on the 4 days above for working out
4) Tracy is genetically very gifted she is currently 5' 5 1/2, 135 lb and fairly muscular with a BF% right around 20. This is with no real program and a diet that would scare the paleo right out of members of this board .

Tracy has done triathlons in the past, and currently rows for 30 minutes 2 - 3 times per week. She has also done BFL with great results. Tracy wants to tone her glutes as well as her abs. We will be going on vacation June 7th and Tracy does best with short term programs. We have a fully functional xFit / O-lift gym at the house including DB's up to 45 lb's. She has done xFit but is very structured and does not like not knowing what she is going to be doing each day.

Let's throw some ideas out and have at it. If you need any additional info let us know. Thanks in advance!

[Don Stevenson]

Why not something nice and simple

2 workouts done twice a week

week 1+2

5x5

power clean
push press
snatch pull
Back squat
TGU

Followed by 10-20 minutes of a metcon or rowing workout

5x5

Power snatch
Front squat
Pullups
Back extensions/good mornings
Clean pull/deadlift

10 - 20 minutes of metcon

Next week go to 5x4 and add a little bit of weight, then 5x3 add weight.

Of course i'm biased since i'm an O lifting coach but for a 4 week program that should give you a a good base to specialise off.

[Derek Simonds]

Don I love the simplicity of the routine. I have been planning on doing Dan John's big 21 program starting next week, but now that I saw your plan I think I will use that myself. That would give me 4 weeks to build some additional strength before hitting the big 21.

I probably should have mentioned that my wife is also a wee bit o-lift shy. She will do them she just doesn't feel like she is technically proficient enough to really see the benefits. I will discuss it with her after she gets home from adult gymnastics.

[Don Stevenson]

well there is only one way to improve and no time like the present to start!

she can always start light and you'll notice that all the olifting stuff is basic stuff like power clean and power snatch.

[Steve Shafley]

125 sets per workout?

Let's do the math!

So, with workouts lasting 75 minutes, she's going to do a set EVERY 36 seconds and that's with no rest at all.

And then add 10-20 minutes of MetCon to it?

Let's be realistic here. Is that really what you meant, Don?

[Rick Deckart]

I think it's 125 reps per workout, 5 set x 5 reps x 5 exercises, which changes the picture a bit. Assuming you would start each set on the second minute (which is a bit unrealistic with higher poundages, especially for the TGU) this would take approx. 50 minutes...

[Derek Simonds]

Steve I read it as 5 sets of 5 reps by 5 exercises for a total of 125 reps. Not really a lot of time to mess around but doable for me in the time I have since I do conditioing later.

I dont know if my wife will go wth this program.

[Allen Yeh]

Derek,

Right now I'm doing something using this template found in this article:

http://www.t-nation.com/readTopic.do?id=1475469

One day is a strength workout and one day is a metcon workout and you pick the exercise selection just make sure it's all balanced out.

That leaves you the other 2 days to use for rowing or something else.

My suggestions/modifications:
Strength workout - Tuesday
warmup: to include glute bridges and x band walks
A1. Back or front squat 5x5
(90 sec full rest between exercises but alternate)
A2. inverted or ring Rows or 1 arm db rows 5x5

B1. single leg straight leg deadlift (really concentrate on the stable leg and pulling with the glute/hamstring) 3-4 sets x 8-10 reps
(60 sec full rest between exercise)
B2. Horizontal Push 3-4 sets x 8-10 reps (I know you said no bench, so pushups or ring pushups?

C1. Miscellaneous (triceps) 3-4 sets x 8-10 reps
C2. Miscellaneous (biceps) 3-4 sets x 8-10 reps
C3. Core Movement (Reverse Crunch) 3-4 sets x 15 reps
(triset of all 3 with 90seconds rest after)

D. 10-15 Minutes "After-Burn"
*2 Minute Warm-up
*30 seconds high(er) intensity (sprint), 90 seconds low(er) intensity (recovery)
*Perform 5-7 Rounds
*2 Minute Cool down
This can essentially be done on any cardio machine or running outside.

Metcon - Saturday
warmup: glute bridges and x band walks included
A1. Deadlift Variation - if she's not liking conventional, you could always go with suitcase deadlifts and switch sides each rep?
A2. pullups
A3. overhead press
A4. 1 legged squat - really focuse on keeping it tight/controlled
*Originiallay recommended as 4 sets of 10 but if those reps aren't doable for the above exercises then you can break it up into X sets of Y to get 40? and keep the rest shorter.
**Perform in a circuit fashion. Do all sets back-to-back, then rest 90 seconds. Repeat for allotted number of sets.

B1. Rotator Cuff (External Rotation) 3x10
B2. Core Movement (Roll-Outs) 3x10
C. 15-20 Minutes LIGHT Aerobic Activity (I doubt you will want to do any interval work after this training session).

This template is pretty flexible and it's still thorough.


On W and F I'd opt with either just rowing or some type of barbell/dumbbell complex, but not using the olympic lifts. nothing too heavy but enough to be hard after a few rounds.

[Allen Yeh]

An article on 50-yard sprints:
http://www.musclewithattitude.com/re....do?id=1509385

I had actually started doing more sprints before my whole 5 mile thing so I can't speak the how effective the above program might be.

Chad Waterbury's Figure Article:
http://www.musclewithattitude.com/re....do?id=1493093
While sometimes I actually tend NOT to like what he writes, this article didn't seem to rub me the wrong way.

[Don Stevenson]

125 sets! where did you get that from. I'm sick but i'm not that sick.

I would suggest when starting out that 5x5 is going to be lots of technique and then when you get to 5x3 you will start adding weight.

Allens plan looks ok too but i've just about gone cross eyed reading it all.