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My training schedule

#1 User is offline   mrbourgot Icon

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Posted 07 May 2009 - 11:27 AM

So i decided to get organised about my training. My goals are big o lifts, a fast Fran and Helen, to get my judo black belt in the next 18 months and to not get injured/ burnt out. And also to enjoy my training and not get bored.

I make no claims that this is my program as i have borrowed heavily (blatantly stolen ;) ) from Greg everett's Cathletics.com WOD, Coach Rutt's ME black box and Gant Grimes hybrid training. The division into "strength" and "bulgarian" cycle is one of Mike burgener's tricks and works well for me as after heavy back squats I can't snatch a thing for days.

This is a 3 day a week prog but I train 5 days a week with 2 days judo or 1 day judo and one play day (climbing/ snowboarding/ heavy bag/ sprinting/ rings). Every 4 th week is a half week of 3 days. I do this regardless of whether i'm tired or sore. Usually i'm ready for a few days off.

Diet wise I'm pretty much paleo + dairy, with a couple cheat meals a week. I don't zone as I find it too fiddly, plus I don't think it's enough food. A typical day is round about 22P, 15C, 40-60 F, with half the carbs post training. Non training days i'm prob 10C.

Strength Cycle

Week 1
Back Squat 5x3/ Snatch Deadlift 3x3/ Pushpress 5x3
OHS 3x3/ Clean Pull 3x3/ WOD
Snatch max/ C&J max/ WOD

Week 2
Front squat 5x3/ Clean Deadlift 3x3/ Press 5x3
Snatch balance 3x3/ snatch pull 3x3/ WOD
Snatch max/ C&J max /WOD

Week 3
Back Squat 5x3/ Snatch Deadlift 3x3/ Pushpress 5x3
OHS/ Sn Bal max/ Rack jerk max/ WOD
Snatch max/ C&J max/ WOD

Week 4 (half week)
Front squat 5x3/ Clean Deadlift 3x3/ Press 5x3
Snatch max/ C&J max/ BS max

Bulgarian cycle

Week 5
Snatch 80%x1x5/ C&J 80%x1x5/ FS 80%x2x3
Snatch 85%x1x4/ C&J 85%x1x4 /WOD
Snatch max /C&J max /WOD

Week 6
Snatch 80%x1x5/ C&J 80%x1x5/ FS 80%x2x3
Snatch 90x1x3/ C&J 90x1x3/ WOD
Snatch max/ C&J max /WOD

Week 7
Snatch 85x1x4/ C&J 85x1x4/ FS 85%x2x3
Snatch 80%x1x5/ C&J 80%x1x5/ WOD
Snatch max/ C&J max/ WOD

Week 8 (half week)
Snatch 80%x1x5/ C&J 80%x1x5/ WOD
Snatch max/ C&J max/ FSmax

So now you know. Feel free to critique, ask questions.
"I love o-lifting & sprinting... it just happens that those 2 things make a whole lot of other things better." Josh Everett
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#2 User is offline   Chet Icon

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Posted 07 May 2009 - 11:56 AM

Nice one mate, cheers for posting.

You look to have it pretty dialled in there. B)

Also not dissimilar to me in a number of ways.

Been mulling over lifting schedules/cycles recently, and you've actually given me some good food for thought there :)

Hmm....
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