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.
New periodization for IPPT 2009
- Weib
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Re: New periodization for IPPT 2009
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
- Weib
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Re: New periodization for IPPT 2009
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
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
- vicvic
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Re: New periodization for IPPT 2009
all the best man.
Re: New periodization for IPPT 2009
HUAT AH!!!
5 days on 2 days off... Power si boh.
5 days on 2 days off... Power si boh.
"the more u sweat in training, the less u bleed in battle"
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Re: New periodization for IPPT 2009
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!
- Weib
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Re: New periodization for IPPT 2009
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.
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
Re: New periodization for IPPT 2009
Some comments, please do not take this in the negative context: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
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...
Re: New periodization for IPPT 2009
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.Weib wrote:nutrition is the tricky part not really the training and expensive.
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"
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- Weib
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Re: New periodization for IPPT 2009
I'm gauging by recovery rate actually.
So far so good but as always can be better.
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