New periodization for IPPT 2009

Sports specific training topics

Re: New periodization for IPPT 2009

Postby Weib » Mon Feb 02, 2009 7:52 pm

Fat Loss Program Design -

Quadset 5 x 5 -

Lowerbody
Upperbody
Core
Upperbody

Isolation Tri-set 3 x 12

Active Recovery - Slow incline walk on treadmill - 10 mins

EDT
10 reps of X sets within 15 mins - 10 set limit

1 - DL + Bench
2 - Front Squat + Rows
3 - Lunges + Chins
4 - Single leg Deadlifts + Military Press

Pairing per week - 1 + 3 or 2 + 4

Finishers

Leg Matrix - PR 2:44
Farmer Lunges - PR 2:42

Circuits
All 3 rounds

Circuit A

10 x swings - 20kg Hex Plate
10 x push ups
6 x chins
10 x Abwheel
12 x air squats

Circuit B

10 x Deadlifts - 60kg
10 x Incline Rows
6 x DB Push Press - 15kg
10 x Reverse Situps
12 x Box Pistols

Circuit C

6 x Incline Rows
10 x lunges - 40kg
6 x Military press
10 x Deadlifts - 60kg
6 x Push ups

Circuit D

6 x DB Benchpress - 40kg
10 x Swings - 20kg Hex plate
6 x Chins
10 x Front Squats - 50kg
6 x Two point Rows - 20kg Hex plate

Work out week planning (numbers according to days)-

1. Quadset + Isolation + Active Recovery
2. Active Recovery
3. Circuit
4. Rest
5. EDT
6. (300 or rest)
7. (300 or rest)

Revise program, dieting taking its toll on recovery. Decided to revise a strength day just to recovery from all the metcon training.
Working "hard," or the perception of working hard, doesn't really mean anything. Sweating, vomiting, and breathing hard could be a good workout or a tropical disease kicking in.-Dan John
User avatar
Weib
Pro and hardcore
 
Posts: 2668
Joined: Sat Sep 20, 2008 1:09 am

Re: New periodization for IPPT 2009

Postby Weib » Mon May 18, 2009 2:22 am

plandomization -

Okay got a rough idea on how to periodize my training within this micro cycle -
shall go by themes -

Heavy Mondays /Technique Tuesday/Weakness Wednesday/Track Thursdays/Regeneration Fridays/relaxing Saturdays/Anabolic Sundays

Mondays - Strength work - before or after WOD
Tuesdays - Work on Technique; running/lifting etc - only limited to WOD
Wednesdays - Work on weakness and learn how to get better at it - after the WOD
Thursdays - 400m Intervals or Endurance - before or after the WOD
Friday - dedicated to only rolling, prehab drills etc - only limited to WOD
Saturdays - rest relax and not bother about training - no training
Sundays - rest and over feed to recover for the week - no training
Working "hard," or the perception of working hard, doesn't really mean anything. Sweating, vomiting, and breathing hard could be a good workout or a tropical disease kicking in.-Dan John
User avatar
Weib
Pro and hardcore
 
Posts: 2668
Joined: Sat Sep 20, 2008 1:09 am

Re: New periodization for IPPT 2009

Postby vicvic » Mon May 18, 2009 9:03 am

all the best man.
User avatar
vicvic
Pro and hardcore
 
Posts: 1664
Joined: Fri Sep 19, 2008 11:52 pm
Location: Singapore

Re: New periodization for IPPT 2009

Postby Sufian » Mon May 18, 2009 10:03 am

HUAT AH!!!

5 days on 2 days off... Power si boh.
"the more u sweat in training, the less u bleed in battle"
Click below for free tabata timer...
http://www.speedbagforum.com/timer
User avatar
Sufian
Pro and hardcore
 
Posts: 2176
Joined: Sat Sep 20, 2008 12:10 am

Re: New periodization for IPPT 2009

Postby aaron » Mon May 18, 2009 12:15 pm

lol looks like you've got a plan, albeit i think training five days in a row might be a little overtaxing esp since you're not exactly accustomed to high volume. BUT still nice to see a plan, jiayou!
aaron
15lb curler
 
Posts: 866
Joined: Sat Nov 08, 2008 11:38 pm

Re: New periodization for IPPT 2009

Postby Weib » Mon May 18, 2009 3:07 pm

Not so bad la, i'm juggling the volume accordingly.
Just have to keep the calories high with moderate carbs for recovery and intensity - nutrition is the tricky part not really the training and expensive.

The annoying thing is that I'm having alot of trouble trying to even maintain my weight and/or eating enough and find that sweet spot.
Working "hard," or the perception of working hard, doesn't really mean anything. Sweating, vomiting, and breathing hard could be a good workout or a tropical disease kicking in.-Dan John
User avatar
Weib
Pro and hardcore
 
Posts: 2668
Joined: Sat Sep 20, 2008 1:09 am

Re: New periodization for IPPT 2009

Postby xarope » Mon May 18, 2009 3:52 pm

Weib wrote:plandomization -
...
Heavy Mondays /Technique Tuesday/Weakness Wednesday/Track Thursdays/Regeneration Fridays/relaxing Saturdays/Anabolic Sundays

Mondays - Strength work - before or after WOD
Tuesdays - Work on Technique; running/lifting etc - only limited to WOD
Wednesdays - Work on weakness and learn how to get better at it - after the WOD
Thursdays - 400m Intervals or Endurance - before or after the WOD
Friday - dedicated to only rolling, prehab drills etc - only limited to WOD
Saturdays - rest relax and not bother about training - no training
Sundays - rest and over feed to recover for the week - no training


Some comments, please do not take this in the negative context:
1) don't use the word pladomization when you aren't
2) I don't like the idea of having a heavy day after 2 days of rest. I would suggest you work either technique or weakness first, then your heavy day.
3) You might want to have your "regeneration" after your heavy day, instead of before 2 "off" days
4) I don't get the overfeed after a rest day, shouldn't the overfeed be at most the next day after a hard workout?
5) This isn't crossfit, you are supposed to do CF... :P
xarope
Pro and hardcore
 
Posts: 2796
Joined: Mon Sep 22, 2008 11:07 am

Re: New periodization for IPPT 2009

Postby Sufian » Mon May 18, 2009 8:29 pm

Weib wrote:nutrition is the tricky part not really the training and expensive.



Training effort for me is the tricky part. Knowing when to go all out, and knowing when to stop. Usually I find trouble with the latter. Same with the botak.

Nutrition, in accordance to our training levels and experience, I feel would not make much significant difference. Especially since u are eating just to fuel performance, and without goal to cut or bulk. Train more, eat more. Thats it.
"the more u sweat in training, the less u bleed in battle"
Click below for free tabata timer...
http://www.speedbagforum.com/timer
User avatar
Sufian
Pro and hardcore
 
Posts: 2176
Joined: Sat Sep 20, 2008 12:10 am

Re: New periodization for IPPT 2009

Postby Weib » Mon May 18, 2009 10:12 pm

I'm gauging by recovery rate actually.
So far so good but as always can be better.
Working "hard," or the perception of working hard, doesn't really mean anything. Sweating, vomiting, and breathing hard could be a good workout or a tropical disease kicking in.-Dan John
User avatar
Weib
Pro and hardcore
 
Posts: 2668
Joined: Sat Sep 20, 2008 1:09 am

Previous

Return to Sports Specific

Who is online

Users browsing this forum: No registered users and 1 guest

cron