I decided to really move my focus into yearly periodizations. Seems to be a pretty debatable subject whether or not it is optimal to do IF the trainee is not a competitive athlete. I have to say I'm more on the yealry priodization side than not. I have already completed a mini periodization (going through 6 months). Now I'm going for a year. This is loosely based on Tudor Bompa's methodologies. Here's the run down:
My goals:
This year I want more functional hypertrophy (say 4-6lbs worth). Really lower the bodyfat into lower teens (10-12% I don't see lower percent as realistic nor maintaneable). Increase snatch performance and weight and increase sprinting speed.
Currently:
6'3"
220lbs
14% BF 40yd sprint (no cleats) :05:60 (If I can't get below the 5 seconds....sigh) snatch: Too many "force bleeds" from compensating form for injuries that no longer are an issue -- 135lb
AA has already started and I left my stats at the gym. I'll post them manana.
__________________
"If you do most of your training on a balance board, a Swiss Ball, or a Bosu ball, you'll have a tremendous core and a small, weak body that we'll all laugh at."
TC Luoma
AA week1 day1
Really trying to be aware from any tissue problems. Pushing for some lactic acid buildup.
Circuit approx. 1min rest between exercises and 2 between sets
1. Birddog 16/16/18
2. Chinups 8/8/6
3. Dips 9/10/9
4. Pistol Squats 12/14/6
5. 1Leg Bridges 12/10/6
6. Side Plank Rotations 8/10/12
7. Centipede 7/8/7
8. S.B. Inchworm to Pike 4/5/5
9. Spiderman Crawl 12/12/12
Problem areas:
- right ql flared up a bit during birddog
- right gh joint area slight pain during eccentric portion of chinup
- old sternum injury pain during dips
- right glutes significanlty weaker than left...caused the drop off during pistols and bridges.
got me some homework
__________________
"If you do most of your training on a balance board, a Swiss Ball, or a Bosu ball, you'll have a tremendous core and a small, weak body that we'll all laugh at."
TC Luoma
AA week1 day2
Lactic Acid tolerance Training. Wanted to hit the track, but good old rain forced the sub.
Using plyos for training.
Circuit 1min rest between exercise and 2 between sets
1. Inclined feet depth pushups 4/5/6
2. Depth Jump to high jump 8/8/8
3. Jumping Split Squat 12/12/12
4. Tuck Jumps 10/9/5 - nearly wiped out on the last one.
__________________
"If you do most of your training on a balance board, a Swiss Ball, or a Bosu ball, you'll have a tremendous core and a small, weak body that we'll all laugh at."
TC Luoma
Day3 Week1
Hit some rough patches here. Plenty of assymetries and weak points to work on in the future.
Circuit/ 1min active rest between exercises and 2 between sets
1. DB DEADS 120x12/130x10
2. DB 1ARM MILITARY 40x16/45x10
3. DB 1ARM PLANK TO ROW 15x16/10x16
4. 1ARM DB BENCH 60x16/65x10
5. DB HANG CLEANS 80x8/80x8
6. 1ARM DB OVHD SQUAT 40x10/35x10
7. W COBRA ON BENCH 10x10/10x8
8. BULGARIAN SQUAT AND TORSO TWIST 5x10/5x10
9. DB 3PT CURLS 25x3/20x4
__________________
"If you do most of your training on a balance board, a Swiss Ball, or a Bosu ball, you'll have a tremendous core and a small, weak body that we'll all laugh at."
TC Luoma
I meant to say "good luck" the other day when you posted this one. I just picked up his periodization book the other day (haven't read it yet). It's interesting in general, and I'm interested in how this works for you.
Thx Gobbla, it's definitely a good reference book. I don't know too many strength coaches/authors that don't reference the guy.
Day4Week1
Day off the soccer and football fields are closed of for maintenance....so no outside sprinting work. The nerve of those guys maintaining their property when I'm trying to cleat it all up with drills and sprints.
__________________
"If you do most of your training on a balance board, a Swiss Ball, or a Bosu ball, you'll have a tremendous core and a small, weak body that we'll all laugh at."
TC Luoma
__________________
"If you do most of your training on a balance board, a Swiss Ball, or a Bosu ball, you'll have a tremendous core and a small, weak body that we'll all laugh at."
TC Luoma
Hit a wall for aerobic endurance while doing this circuit. I had to increase the rest a bit (from 45 sec to 1min). Totally missed adductor drills during warmup. Felt good about the outcome after I was done.
Circuit/45sec rest breaks between exercise/2min between sets
1. Bird Dog 9/10/10
2. Chins 8/9/9
3. Dips 10/11/11
4. 1Leg Squats 10/12/12
5. 1Leg Bridges 12/10/10 --Glutes were screaming at 3rd set
6. Side Plank 1Leg Abducted 5sec/20sec/20sec (had to regress to bent knee with 1leg abducted for the 2nd and 3rd set)
7. Centipede 9/10/11
8. S.B. Inchworm to pike 5/6/6
9. Spiderman crawl 14/14/14
__________________
"If you do most of your training on a balance board, a Swiss Ball, or a Bosu ball, you'll have a tremendous core and a small, weak body that we'll all laugh at."
TC Luoma
Week2 Day2
Right outer elbow felt "stiff" and needed to be watched over a bit during the session.
Left heel raising up and turning in during squat type motions. Probably the usual tightness but I'll make an effort to hit some SMR tonight.
Left posterior shoulder area did not like the deadlift today.
Circuit/ 45 sec rest between exercises/2min between sets
1. DB Deads 65x10/65x10/80x7
2. DB 1Arm Military 45eax8/45eax9/45eax8
3. DB 1Arm Plank Rows (really holding body in the plank without too much movement of the hips) 10x7ea/10x8ea/10x8ea
4. DB 1Arm Bench 65x6ea/65x6ea/65x7ea
5. DB Hang Cleans (had to discontinue after 2nd set...I could not make the minimum reps) 45x8/45x6
6. 1Arm DB Squat 45x5ea/45x6ea/45x6ea --left foot really acting up
7. W Cobra 5eax10/5eax12/5eax12
8. DB Bulgarian Squat with Torso Twist 5x5ea/5x9ea/5x9ea
9. 3Pt Curl 20eax4/20eax4/25eax2
__________________
"If you do most of your training on a balance board, a Swiss Ball, or a Bosu ball, you'll have a tremendous core and a small, weak body that we'll all laugh at."
TC Luoma
Skipped day 3. I worked on my plyo box project. I used the manual saw to cut the wood for the box. Shoulder a bit sore....oh well
Day 4 Week 2
TGIF Get'er done
15 minutes of warmups/drills
Circuit 45 sec break between exercises/2min between sets
Unlike Bompa's protocols, I ddin't bother guesstimating my 1RM and progressing % of intensities every week. Bompa did mention shortening of the rest breaks and increasing volume, and I will go that route to increase progression.
1. Ovhd BB Squat 85x12/85x14/85x14
2. BB Bentover Row 165x12/165x12/165x9
3. BB Bench Press 185x12/185x12/185x14 -right pec pain near connection distal points
4. 1Leg BB RDL 95x12/95x14/95x16
5. BB Chops 70x8/70x10/70x10 - ROM dramatically dropping....really fought to keep spine neutral as possible
6. BB Reverse Cheat Curls 65x8/85x7 -- stopped pain in thumb and pinky right hand
7. BB Snatch Grip Upright Rows 95x10/105x10/105x8
8. 1Arm Jammers 95x20/95x20 -- stopped bench press pain manifested to this movement.
TGIF
__________________
"If you do most of your training on a balance board, a Swiss Ball, or a Bosu ball, you'll have a tremendous core and a small, weak body that we'll all laugh at."
TC Luoma
Week3 Day1
Circuit 30sec rest between exercise (It ended up being 30sec 1st round/20-45sec 2nd round/and 1min 3rd round) 2min between sets.
1. Bird Dog 20/22/16
2. Chinups 9/6/6
3. Dips 11/12/11
4. 1Leg Squat 12/14/10 (got to a lower point today...butt just below knee level)
5. 1Leg Bridges 12/12/10
6. Side Plank w/leg abducted (regressed form) 20sec/15sec/17sec
7. Centipede 11/12/11
8. S.B. Inchworm to Pike 6/7/5
9. Spiderman crawl 16/16/13
Football season is about to start....feeling the urge to kick back some brewskies with a load of extra hot wings
__________________
"If you do most of your training on a balance board, a Swiss Ball, or a Bosu ball, you'll have a tremendous core and a small, weak body that we'll all laugh at."
TC Luoma
Week3 Day2
FINALLY!!! I got my arse back into the grass fields for some sprint drills. Hot as hell out here so the drilling didn't last long.
15Minutes Sprint Drills (A-drills etc.)
100yd sprint x1 (form got sloppy towards the end).
__________________
"If you do most of your training on a balance board, a Swiss Ball, or a Bosu ball, you'll have a tremendous core and a small, weak body that we'll all laugh at."
TC Luoma
Hey Trainerty. Your workouts are lookin' good! It's hot as hell in down there (I was down in Tampa today) - I can't believe your were doing sprint drills outside.
Jill: To say the least, the heat wiped me out before I started. I've been in negotiation to use an indoor soft track nearby. Hopefully, that will be an option in the near future.
Thx for stopping by
Week 3 Day4
Last week is becoming brutal. This is the second day I needed a to wipe down my area of the gym from profuse sweating. Beat all prior numbers and increased ROM in many of the lifts...so it's worth it.
Warmup 25min (I was stiff coming in...needed more time to warmup)
Circuit 30sec rest between exercises/2minutes between sets....brutal
1. DB Deads 80eax8/80eax9/80eax10
2. DB 1Arm Military 45x18/45x20/45x16
3. DB 1Arm Plank Rows 10x16/10x20/10x22
4. DB 1Arm Bench 65x14/65x20/65x16
5. DB Hang Clean 45x9/45x6/45x6
6. DB 1Arm Squat 45x14/45x16/45x20
7. W Cobra 5eax12/5eax14/5eax12
8. Bulgarian Squat w/torso twist 10x10/10x12/10x12
9 3PT DB Curl 25x3/25x2/25x3
Total time 1hr 30min
__________________
"If you do most of your training on a balance board, a Swiss Ball, or a Bosu ball, you'll have a tremendous core and a small, weak body that we'll all laugh at."
TC Luoma
Week3 Day4 (the real day 4)
Screwed up the days a bit:
I was able to use a large baseball field today. Hot and humid as hell on a bad day. 15 Minute workout looked like this:
A-Drills 20yds
Cycle steps
Buttkickers
Heel Bounds
Ankle hops
Lateral Ankle hops
1Leg ankle hop over object
1Leg Lateral Bounds
Sweating buckets
__________________
"If you do most of your training on a balance board, a Swiss Ball, or a Bosu ball, you'll have a tremendous core and a small, weak body that we'll all laugh at."
TC Luoma
Numbers didn't look too good today and the form was getting a bit sloppy on the 2nd set. I didn't continue to 3rd set. Happy with increased hip/ankle mobility.
TGIF
__________________
"If you do most of your training on a balance board, a Swiss Ball, or a Bosu ball, you'll have a tremendous core and a small, weak body that we'll all laugh at."
TC Luoma
Day1 Week1 --Maintenance/ Lactic Acid Tolerance training
I had to change up the periodization a bit. I got hit with food poisoning this weekend from a bowl of meat and pasta....and what looked like cheese. Knocked me out for one day and definitely brought down my strength and endurance for this week. Also, I'll be making my annual pilgrimage to the Orlando amusement parks....so it's going to be a short week.
Hot as hell, but I went outside to train anyway:
10 min warmup/sprint drills
200yd sprint x1
150yd sprint x1
Field was pretty wet from constant rain. I twas like sprinting in gravy.
__________________
"If you do most of your training on a balance board, a Swiss Ball, or a Bosu ball, you'll have a tremendous core and a small, weak body that we'll all laugh at."
TC Luoma
__________________
"If you do most of your training on a balance board, a Swiss Ball, or a Bosu ball, you'll have a tremendous core and a small, weak body that we'll all laugh at."
TC Luoma
Taking a little vay-k for the next 4 days. Family in town. Most of my workouts will be all over the place.
Cold start: 30 sec rest between exercises and sets
1. Chinup to squat thrust x5/x5/x5/x5
2. AC and CW exercise: DB RDL to Snatch in split stance to split squat 40x5/50x5/50x5/50x2
My body didn't like the cold start too much. I wanted five sets but fell short.
__________________
"If you do most of your training on a balance board, a Swiss Ball, or a Bosu ball, you'll have a tremendous core and a small, weak body that we'll all laugh at."
TC Luoma
Excuse the hiatus for all two people who checked out my workout (just messing). In the midst of opening a new gym (who isn't), no time for time right now. I'm off the periodization and working out twice a week. Using big full body lifts (deads, ovhd squats, hang cleans etc.) to get the most out of my short gym visits.
Updates are ah' comin'
__________________
"If you do most of your training on a balance board, a Swiss Ball, or a Bosu ball, you'll have a tremendous core and a small, weak body that we'll all laugh at."
TC Luoma
Busy as hell right now. Figured the balance out for now. Starting to get a bit sleep deprived. Diet has some kinks but not much. Getting the meals in just barely. Because of the high stress and lack of time for anything, the workouts are 25-40 min bouts. Hit some max training with maintenance:
Tuesday looked like this:
Warmup 5min
DB Squat Thrust noweightx10, 15lbx10
s.s.
Lateral (frontal) lunge db touchdowns 20lbeax10, 25lbeax8
30 sec rest after s.s.
BB Deads
225x5,275x4,315x3,325x2,345x1
1min rest break each set
Thursday:
Soccer field
Warmup 10min
Spiderman lunges x10ea.
t.s. (triset)
Gorrilla Squats x10
t.s.
150yd sprint (like I was going 400yds--65%max speed)
1min rest
Lateral lunge to reach x10
t.s.
Ovhd lunges x10
t.s.
150 yd sprint (same as above)
2min rest
50yd sprint
20sec rst
30yd sprint
15min walk
Eh.....I get by
__________________
"If you do most of your training on a balance board, a Swiss Ball, or a Bosu ball, you'll have a tremendous core and a small, weak body that we'll all laugh at."
TC Luoma
Leg injury still bugging me a bit. I'll have to keep nursing it until its ready to go heavy again.
Back to AA training. This time for 2 weeks:
Wanted to test my "perfect form" strength today. I went to form failure including losing more than a second of tempo. Very humbling experience.
1. Pushups x15
2. 1Leg squats to a bench x2 each side
3. Side planks x42 seconds each side
4. Gorilla Squats x9
5. Chinups x4
6. PNF 1Leg deadlifts x3 each side
7. Dips x7
8. Squat Thrust x12
9. Back lunges with torso twist x14
10. Bird dog on bench with 1arm "w" cobra x6 each side
Ave about a 1:15 rest time
Finished up with misc. drills for my right leg
__________________
"If you do most of your training on a balance board, a Swiss Ball, or a Bosu ball, you'll have a tremendous core and a small, weak body that we'll all laugh at."
TC Luoma
Day 2
Switch to DB testing assymetries with kinds of unilateral work. 1 set to form failure this week.
1leg DB deads (holding staff on back for posture)20lbx20 right and 20lbx14 left
Standing T-Cobra 10lbx25
1Arm Db OVHD split squat left 15lbx32 and right 20lbx16 (15lb got jacked by someone)
1 Arm db Bench right 35lbx25 and left 35lbx25
1Arm Standing Bentover row right 35lbx23 and left 35lbx19
1Arm OVHD squat 20lbx8each side
Plank to db row left 5lbx11 and right 5lbx8
Kneeling db choplift 10lbx5 each side
Db kneeling side bends 10lbx10ea way
Db RDL 40lbx16
Still nursing the leg. Hopefully taking it easy this week allowed for enough healing time for me to "up the ante" next week
__________________
"If you do most of your training on a balance board, a Swiss Ball, or a Bosu ball, you'll have a tremendous core and a small, weak body that we'll all laugh at."
TC Luoma
I am finished with boring rehab and AA training. I did 2 weeks of it. I didn't record because it was boring and all about getting my right posterior leg back up and going. I would be doing max strength training right now. HOWEVER, I will bring that down a bit by doing hypertohpy training. This will allow me to use slower tempos while overloading the muscle. A little test drive phase before I go all out. This will last 6 weeks. I will place the journal criteria up before I train and just fill it in afterwards (time sparring tactic). Here I go:
Day1 Week1: (Vertical Pull dominant)
DB Deads (4x10 tempo 3-2-1-0 30sec)A-1
DB RDL (4x12 tempo 4-1-1-0 30sec) A-2
Half Pike Holds (4x20sec 90sec)A-3
Chinups (3x4 tempo 6-1-0-1 30sec)B-1
Snatch Grip Uprights (3x10 tempo 3-0-1-2 30sec)B-2
BB Curls (3x15 tempo 2-0-1-0 90sec)B-3
__________________
"If you do most of your training on a balance board, a Swiss Ball, or a Bosu ball, you'll have a tremendous core and a small, weak body that we'll all laugh at."
TC Luoma
Snatch Grip Uprights (3x10 tempo 3-0-1-2 30sec)B-2/ 55x10,55x10,55x9
BB Curls (3x15 tempo 2-0-1-0 90sec)B-3/ 54x15,45x12,45x8
I was not able to get the sets I wanted. This is only the first week....room for improvement.
__________________
"If you do most of your training on a balance board, a Swiss Ball, or a Bosu ball, you'll have a tremendous core and a small, weak body that we'll all laugh at."
TC Luoma
Day2 Week1 Hypertrophy:
Increasing rest breaks on first round of exercises. Yesterday I found I had to drop the weight too much and completely drop a set because the muscles were not ready to go for it. Hopefully increasing rest breaks will help me today.
1. DB Bench inclined 3x12 (2-2-1-0) -30sec -A-1/50x12,50x6,40x6
2. Staggered Hand Pushups 3x10each side (2-2-1-0) -30sec- A-2/ x5ea,x6ea,x2ea
3. DB Bench Flat 3x8 (3-1-1-0) -120sec- A-3/ 50x8,40x7,35x6
4. DB Dead Bugs 3x20 (moderate tempo) -30sec- B-1/ 5eax20,10eax12
5. DB Tricep Supine Ext 3x12 -30sec- B-2/ 15eax12, 15eax12
6. BB 1Arm Jammers 3x8 -90sec- B-3/ 95x8ea, 95x8ea
7. Plank Rotation to pushup 1 set to exhaustion/ skip
Unfortunately I had to interrupt the workout. Way too much on my plate today. Felt a little light headed during the second round of exercise. No biggie. Numbers are fine for the first week.
__________________
"If you do most of your training on a balance board, a Swiss Ball, or a Bosu ball, you'll have a tremendous core and a small, weak body that we'll all laugh at."
TC Luoma
Next week will be pretty tough compared to this week. I have been holding back from going to all out exhaustion with each set. I'm sure I'll be ready.
__________________
__________________
"If you do most of your training on a balance board, a Swiss Ball, or a Bosu ball, you'll have a tremendous core and a small, weak body that we'll all laugh at."
TC Luoma
Snatch Grip Uprights (3x10 tempo 3-0-1-2 30sec)B-2/ 55x10,55x10,55x9
BB Curls (3x15 tempo 2-0-1-0 90sec)B-3/ 54x15,45x12,45x8
I was not able to get the sets I wanted. This is only the first week....room for improvement.
Day1 Week2 Hypertrophy
I expect some strong leaps this week as I push every set to exhaustion and past the tempo range.
DB Deads A-1/75x10, 75x10, 75x7
DB RDL A-2/ 55x12, 55x12, 55x5
Half Pike Holds A-3/ 17sec, 13 sec, 10sec
Chinups B-1/3,2
Snatch Grip Uprights B-2/60x10,60x7
BB Curls B-3/55x15,55x9
Did okay but not as good as I wanted. My forearms were so locked up I had to call it quits after the curling. Very painful stuff. Also left knee giving me trouble in the first 10 minutes of working out. By the end, my left side was a lot more burnt then my right. Crazy assymetries
__________________
"If you do most of your training on a balance board, a Swiss Ball, or a Bosu ball, you'll have a tremendous core and a small, weak body that we'll all laugh at."
TC Luoma
Bompa Hybrid Periodization
Linear Mode
