https://youtu.be/kZ31uSsSvf8
What’s up guys, today I wanted to talk to you about how I plan my workouts for the week.
When I first got into fitness I was so confused. At first I followed whatever plan was in the latest Muscle & Fitness mag my step dad got in the mail. Boy was I naive. Of course, back then the internet wasn’t what it is today (back in my day… I remember having a CD player and VHS as a kid…goes to show my age boys and girls!).
Anyway, I have come a long way since then. Eventually I got more into programming and how to plan workouts through sources online. I’ve learned a lot in about 10 years of off and on training. Really, I’ve only been very consistent the last 2-3 years. And it has shown.
What I currently run now is not what I would do if I was just starting out. Actually, there are many things I would do over again if given the chance. But, my mistakes have taught me lessons and made me stronger in the process and for that I am thankful. Hopefully you can learn from my mistakes and make greater gains even quicker than I did. That is one of my hopes in sharing this with you.
So, I am going to show you what I do every week but that by no means is what you should do! If you are at a similar place in terms of time in the gym and goals then maybe something like this would work, but otherwise you’d be better off doing something else.
That said, maybe you can pick up on some of the things I do and incorporate it into your training. I often do this when I am exposed to new, good ideas-I’ll experiment. I think that is something we all should do in training and in life. Have a way of doing things but don’t be afraid to incorporate new ideas, grow, and evolve.
One of the ways I have evolved over the past year is doing SO much more cardio than I ever have, specifically running. I train for 5k runs now…for fun. To achieve goals that I never before thought possible. If you would have told me at the beginning of 2017 I’d be training to run I would have laughed my ass off, literally. Me, run? FOR FUN?! I was a lifter. But boy how things change, and for the better. I am in much better shape now and guess what? It has made me a better lifter!
So without further adieu, here is how I set up my current training on a weekly basis:
I break the week down as follows:
Monday: Intensity Upper Body Day + 10-15 mins conditioning
Tuesday: Purposeful Distance Run (typically 5-7 miles)
Wednesday: Intensity Lower Body Day + 10-15 mins conditioning
Thursday: Easy Distance Run/Bike Ride, around 1 hour
Friday: Volume Upper Body Day + 10-15 mins conditioning
Saturday: Volume Lower Body Day + 10-15 conditioning and speed run at track, time permitting
Sunday: Off, walk 30 mins
And there you have it. I have experimented a lot over the past few months but this seems to be the best fit for me given my goals and work schedule. I originally was doing a conjugate type program by Brian Alsruhe, a person I look up to on youtube. However, I have read before in Practical Programming For Strength Training by Mark Rippetoe about Intensity/Volume splits for intermediate lifters (which I am). I decided to sort of mesh parts of Brian’s plan with Rippetoe’s. I guess you could say it’s really my own, especially with all the added running. I’m liking it a lot so far. I’m getting faster and stronger so it must be working!
That’s it for the weekly breakdown. Maybe in a future post I’ll go over sets, reps, and progression on each day. But for now, that’s all I got!
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Talk to you next time, peace.
