Here is what I found works after reviewing my training log:
Weekly minimum effective dose:
Push:
Push-ups done as 10-8-6-4-2-1 push-up/FLR ladder: 155 reps
And:
1h kb press w/ 45# kb: 75 reps
Pull:
Dead hand no kip pullups: 100 reps
Squat:
Goblet squat: 50-70 reps @ 80#kb
Hinge:
2h swing: 150 reps @ 80# kb
Or:
1h swing: 400 reps @ 45# kb
Loaded carry:
Farmer carry: just doing a farmer carry every workout w/ 80#kb makes a huge difference. I have no idea on distance I just grab and go.
Ab wheel rollout:
50-75 reps per week
I typically end up training 5 days per week and workouts rarely if ever last longer than 20 min. I wish I had more time to train but my schedule w/ coaching, kids, work will not allow it. I sit at 6'2 and 205lbs. I have found that if I do the following at least 5 days per week I am absalutely strong enough and athletic enough to do any task or play any sport.
In the AM:
Joint mobility
Some foundation drills for my lower back
10-8-6-4-2-1 push-up/FLR ladder
(This is done immediately upon waking in the morning and takes approx 10-15 min)
Then: in the PM
10/10 , 5/5 1h press @ 45# kb
2 x 5 goblet squat w/ pause at bottom @ 80# kb
10, 5, 5 dead hang, slow pullups
1 x 30 2h swings @ 80# kb (snappy and powerful)
Farmer carry @ 80#
1 x 10-15 ab wheel rollouts w/ pause at bottom.
(This is done after work and takes approx 15-20 min)
I'll add in some sprint work or a 20-30 min run maybe 2-3 times per week if my schedule allows more time and I'm good for anything and most of the time in much better shape and condition than the high school boys I coach and work with.
Key for me is consistency. Do a little bit each day, hit all basic movements, never go to failure, do lots of joint mobility and make sure I can get in a training session in under 20 min.
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