As mentioned in my last post, I’ve just started my own strength and conditioning program for Spring 2014.
I enjoy trying new programs, changing this, adding that. I’ve been doing this sort of thing for 30 years and the investment in my health has always given back ten fold. I typically do bodybuilding routines with conditioning like running, nexersys, rowing, plyometrics and bicycling thrown in here and there but for the next 4 weeks, I’ll be focusing on getting stronger in the:
- Bench Press
- Front Squat
- Split Jerk
That’s the strength part of the workout. The conditioning workout will look like a crossfit workout but with some minor tweaks.
Today’s workout was:
Front Squat x 3 reps with 180lbs, 210lbs, 225lbs, 255lbs (with a 2 minute rest in between sets)
Next was Front Squat x 4 reps with 180lbs every minute on the minute (EMOM) for 10 minutes.
That was it for the strength part of the workout. The conditioning part of the workout looked like this:
21/15/9 reps of
- Barbell Squats (55-60% of 1 rep max which is 400lbs with no knee wraps or suits)
- Kettlebell swings with 1.5 pood (53lbs)
So you do 21 reps of squats with 240lbs (tough) and then 21 reps of kettlebell swings. Rest as needed and then knock out the 15 reps, then the 9 reps. This was definitely a great conditioning workout. I enjoy using a percentage of my 1RM because you know that you’re going to be challenged. In a typical fitness class or bootcamp setting, this is not done. There is no 1RM for pushups so you just keep repping out the pushups until you reach a certain number or until the clock beeps.
I’m doing 4 days of strength (next is the Snatch) and 5 days of conditioning over the next 4 weeks. Lessons here are:
- Mix up your training
- Have a definitive goal (mine is to get stronger in the 4 lifts – bench press, front squat, snatch and split jerk)
- Set a time table to complete the goal
My next post will go over the Snatch workout, what it was and how you can benefit from this athletic Olympic exercise.
Lago Vista/Jonestown Strength and Conditioning