Routine Development end of 4 month strength phase

Discussion in 'Health and Fitness' started by liero, Jun 30, 2015.

  1. liero

    liero Valued Member

    Hi Team,

    Time for some advice please.

    I have been doing Mark Rippertoe's "Starting Strength" since February. It's been my own off season training program.

    It's been over 4 months and I have had gains, but I'm getting bored with the program and stagnating. I feel really tired every day, and have no motivation to go to the gym, particularly to hit the same heavy lifts EVERY session.

    This led to skipping workouts and only going to 2 sessions per week instead of 3, I tried cutting out heavy squats one day also.

    The main issue was my diet initially, which meant progress was slow. I'm starting to get on top of that now, doing proper nutritionally sound meals for the week on a Sunday for the whole week.

    I have a major comp (TKD) in 12 weeks and want some recommendations about how to change up my weight training to start to best prepare for that. I also feel like changing up the weights program will help kickstart the motivation and fitness for the comp.

    My Numbers

    Beginning of program

    29.1.2015/31.1.2015

    Squat: 70kg x 5 reps x 3 sets
    Overhead Press: 32.5kg x 5r x 3s
    Clean: 30kg x 5r x 3s
    Bench: 50kg x 5r x 3s
    Deadlift: 100 x5

    Now

    22.6.15,24.6.15
    Squat: 110kg x 3reps, 5reps, 2reps
    Bench: 67.5 x 5r, 5r, 3r
    Clean: 60kg x 3 reps x 5 sets
    Overhead Press: 45kg x 5,4,4
    Deadlift: 130x5

    This is the longest I have focussed exclusively on weight training. And I feel a lot stronger for it. My weight has jumped from about 74kg to around 81kg. I look better, but have a bit of a gut I have not been used to when training TKD 5 times a week (and nothing else).

    I read starting strength, and am working my way through "Practical Programming for Strength Training" also by Rippertoe. But I dont want to have to finish the book before I mix up the program.

    The main issues are I don't really have the time to be in the gym more than 3 times, 4 max, per week without sacrificing the TKD time I'm going to start putting in.

    My goals are:

    Further development of absolute/max strength (longest term goal)

    Development of speed/power for comp

    Transitioning rep range to be more characteristic of Taekwondo rounds/energy systems (my thinking is more reps?)

    Aesthetics, In my mind I have put some serious mass on, I feel good about my looks but can afford to put more size/muscle on, weight division is not an issue for me. Bigger body with less body fat. I think I'll fight -80kg.

    What should my next program look like moving forward. Any templates or suggestions?
     
  2. Van Zandt

    Van Zandt Mr. High Kick

    I would typically transition from strength to power about eight weeks out from the competition, but there's no real harm in you starting that now if you admit you're getting bored with your current routine.

    Are you doing ANY form of cardio (inc. TKD) at the minute?
     
  3. liero

    liero Valued Member

    What would a power workout look like relative to the current workout?

    As a rejig,

    It's

    Session 1.

    Squat 5x3
    Bench 5x3
    Deadlift 5x1 (work)

    Session 2.

    Squat 5x3
    OHP 5x3
    Clean 3x5

    With assistance workouts: Dips, Pullups, Leg raises, Situp, Hypers

    The program alternates doing Session one 2x a week, and Session two 2x a week, the other workout is done once per week.

    Regarding Cardio

    I have been running a sport TKD class which is gradually becoming harder as my cardio deteriorates. Due to many circumstances I could not commit to regular TKD training, and decided that since strength is the slowest trait to develop that I should start building it...basically 2015 worlds and the 2016 Olympics became out of reach as goals for a very ridiculous reason. My next chance for a genuine national team is 2017 worlds.

    ANNNNY WAYYY

    Every weights session has a mobility and dynamic stretch warm up. I hit the (very) heavy bag at the gym for about 15 minutes at the beggining or ending of each session. Focus thus far has mainly been on technical improvement.

    I started doing Yoga a few weeks ago to get the kinks out of some mobility and balance issues before I go back to intense TKD. So the planned workout for next 8 weeks or so would be.

    Sunday-
    S1. Weights
    S2. TKD Sparring Skills (if I can find a sparring partner, might be once per fortnight)

    Monday-
    S1. Only session. 1hr Yoga 1hr Skipping, air kicks (technical), heavy bag work...later plyometrics instead of yoga

    Tuesday
    S1. Taekwondo training, OR Sprint training (working up to 400/800m sprints)

    Wednesday
    S1. Weights

    Thursday
    S1. Taekwondo

    Friday
    S1. Weights (might go into Saturday) S2. TKD Skills and Sparring

    Saturday
    Rest...or sparring.

    It's not as much time as I would like to devote to training. But it's literally as much as I can schedule at the moment

    3x weights sessions
    4x TKD sessions (including work capacity work)
    1x Recovery/Body Balance

    As a general mental strengthener. For the 12 weeks I am going to throw in 100 burpees at the end of any random one of the exercises.
     
    Last edited: Jun 30, 2015
  4. CrowZer0

    CrowZer0 Assume formlessness.

    Have you taken a rest week? Sounds like the motivation and stagnation could be due to overtraining? I find results work best for me when I take a week off every 2 months after consistent strength training. I would also alternate the exercises every 2 months instead of bench try a dumbell bench instead of dead lifts try a variation like stiff legged or Romanian etc
     
  5. icefield

    icefield Valued Member

    Some general points, personally when it comes to strength training hands down the best stuff I have ever seen programming wise isMike Tuchscherer,s it makes so much senwe in termsreadinessamming and readiness
    Here is a great breakdown of his core principles And an example programme he has written
    Have a read and see if it makes sense, powerlifting to win has a great eBook with some very good programmes based on the above I honestly think its the best programming method to build strength there is.

    now programming conditioning in as you head towards your comp is another matter, I'd move to maintatance mode on the strength work 8 weeks out, and ramp up the conditioning run a four week block of baseline work so tempo intervals and roadwork, then a four week block of more aggressive conditioning, threshold work for rounds, exploisve repeat work and so on. So for the first 4 weeks 1 day a week strength work and 4 or 5 easy conditioning days making the session longer each week, last 4 weeks reduce the number of conditioning days but increase there intensity, then taper off a week before the comp does that make sense?

    If any of those methods mentioned above are new to you say and I'll write a description of them and examples of how to use them
     
  6. Van Zandt

    Van Zandt Mr. High Kick

    Everybody's different in regards to what exercises produce the best results for them. But because (it sounds like) this is your first serious lifting program, you can get by with doing "explosive" variations of your max strength lifts. E.g.-

    Session 1
    Squat = squat jump
    Bench = clap push-up
    Deadlift = power clean

    Session 2
    Squat = box jump
    OHP = push-press
    Clean = jerk

    Or something like that. Honestly dude there's loads of exercises and adaptations you can do

    I normally would do 5 x 3 @ 50% 1RM and tack incline sprints on to the end of your lifting sessions (about 10-15 minutes would do).
     
  7. Mangosteen

    Mangosteen Hold strong not

    Why not move over to something like jim wendlers 5/3/1?
     
  8. liero

    liero Valued Member

    The Wendler program is still a generic program for powerlifting if I recall correctly.

    While I want to improve my strength, I also want to improve my performance on the TKD matt. Meaning I might need to work on some of the other areas (fight conditioning and skill work).

    This is actually something that I had considered over the last 4 weeks since I started asking about a new program. I jumped straight into a modified program but trying to stick to it without consistency and no recovery has just led to tiredness and lack of motivation.

    Can you elaborate on why to eliminate the barbell. I don't feel very strong in my major lifts yet and feel they should be the primary focus for lifting days.

    Last four weeks

    I'm going to extend this post into a daily log because I now have 8 weeks out from the comp, and I want to be accountable.

    I extended the strength work over the last four weeks doing all the same exercises but increasing the sets/reps.

    Doing 5 sets of 10 reps per exercise was challenging. I gave myself only minute breaks. 50 weighted squats in about 7 minutes was hard.

    I also started to introduce some sprint work and did a number of
    TKD sessions.

    Overall though I was only averaging about 4 sessions per week. 2 hard taekwondo sessions and 2 heavy weight sessions. Once per fortnight I did a 5 set 3 rep of the power cleans, and deadlifts just to maintain form and correct movement at the higher weights.

    Overall I feel like I built a lot of extra potential muscle, but I will need to work hard to improve my ability to use it on the TKD mats.

    Conditioning is therefore the focus.

    This works as a nice baseline leading up to the comp regarding the conditioning plan.

    I'm going to hit the skipping rope, start running up hills and stairs, and fighting good tkd people.

    These ideas will form into the conditioining block work. For the power day I'll likely do power cleans, push-press and one other auxilliary lift OR sprints. And put all the other explosive type movements in as challenging parts of the conditioning work.

    Stupid questions to throw in, but how should I integrate core work and/or isometric/PNF stretches into this sort of program?
     
  9. liero

    liero Valued Member

    How does this pre-comp camp shape up?

    4 week cycle.

    M- Light jog to industrial car park (Wu), warmup (mobility). Tempo interval stair sprints
    3 x 7 minute rounds. Increasing by 1x 7 minute round each week. Up to 7x7min. Cool down.

    T- Gym- Power focus. 2 Main lifts
    Power Clean, Push Press. 3 reps 5 sets.
    Auxillary
    Weighted Pullup, Weighted Dip, Plyo Pushup
    Maybe slightly higher reps.

    W- Mobility work, skipping, explosive variations of bodyweight activities, shadow sparring. Goal. 45-60 mins moving up to 90 mins by the end of the 4 weeks.

    T- Taekwondo sparring with focus on long rounds (fitness improvements) - 60 mins

    F- AM- Outdoor taekwondo: Sprints and speedkicks (60 mins up to 90 mins)
    PM- Running intervals or skipping (same tempo as monday?). Stretch/Mobility/Slow kicks. (optional session).

    S- Taekwondo sparring (every week)

    S- yoga, recovery. (Massage?)

    4 weeks intense

    M- Roundwork interval stair sprints 12 x 1 minute rounds, 30 second breaks (100% Intensity)- Recover completely. Tkd shadow sparring 6 x 2 minute rounds 1 minute break.

    T- Gym- Power focus. 2 Main lifts
    Power Clean, Push Press. 3 reps 5 sets.
    Auxillary
    Weighted Pullup, Weighted Dip, Plyo Pushup
    Maybe slightly higher reps.

    (same) try to increase numbers/intensity/something...

    W- 90 mins moving to 45 mins by the end of the 4 weeks.
    Same session. Reduce duration, more focus on tactical explosive play, skipping, heavy bag work.

    T- Taekwondo sparring, roundwork sparring with strategy (2mins)- 60 mins

    F- AM- Outdoor taekwondo: Padwork, 2 minute rounds, short sprints races with training partners (60 mins down to 45 mins)
    PM- Heavy bag session. (optional session).

    S- Taekwondo sparring (every week)

    S- yoga, recovery. (Massage?)
     
    Last edited: Aug 2, 2015

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