Training Schedule Spring 2012: Phase 2
If you followed Phase 1 of my Spring Training Blog, then you know that I feel that through years and years of trial and error, I have stumbled upon what I consider to be the most complete training program ever developed. As with all of my training, I had this planned out 3 months in advance (a meso-cycle) with each 4-week phase (a micro-cycle) building upon the last. Now what ends up ultimately happening to each of these meso-cycles is that I will lay it all out on paper 3 months out, but as each phase approaches I make little tweaks to the original plan. This was a learned attribute...and a very good one.
I used to be so stubborn. I felt if I put it down on paper, I had to do it. No matter how my body was responding or what it was telling me. I felt if I deviated from the plan, I was showing signs of weakness and/or failure. All that mindset did for me was make for some really unenjoyable training sessions and a lot of unnecessary aches, pains, and injuries. I now know better. And all of you reading this should, too.
No matter what training schedule you are following, you are not a robot.
If something doesn't feel right...don't do it! But be smart about the "what" and the "why" you are altering your plan of attack. This is not carte' blanche to be lazy. And the substitutions should be of equivalent value. Don't go switching a squat movement for a leg extension and expect the same result.
Back to my current phase of training. I am using one of my favorite training splits. It calls for 5 training days a week with a heavy/light approach strength training approach and an added arm pump day. A lot of my training has been influenced over the past year or two by the writings of Christian Thibadeau and Jason Ferruggia (just to name a few). (Anyone who isn't familiar with Jason, I highly recommend that you make yourself familiar with him. I was heavily influenced by his Bad Intentions Book and have incorporated much from his newest program, Classic RBC).
My weekly training schedule looks like this:
Mon: Max Effort Upper Body
Tues: Max Effort Lower Body plus direct Core work
Wed: Off
Thur: Lighter Upper Body Day (a lot of suspension/ring work)
Fri: Lighter Lower Body or Strongman Day plus direct Core work
Sat: Arm Pump Day
Sun: Rest
As you can see, unlike Phase One, I have dropped the two days emphasizing cardiovascular training. This was due to recovery purposes only. With my heavy work load and crazy hours, I was starting to feel some serious Central Nervous System drain. So I am incorporating more rest days. Those of you who have no trouble recovering, can certainly add them in (and I do recommend it for those of you who can).
Unlike Phase One, there is more of a controlled alternating of exercises. Advanced exercisers adapt to exercise very quickly. I have found if I beat the same plan of motion week in and week out with heavy weights, it has diminishing returns. So what I do now is take a general leverage on a couple of movements that I noticed didn't progress as well when done for successive weeks (for example: a unilateral leg motion) and alternate exercises each week that fit into that category (for example: Bulgarian Split Squats one week, Step-ups the next).
I will leave you with the template of how Phase 2 looks like:
Day 1
1) Start with an Explosive Neural Activity to activate the pushing muscles. This month I am using a Push Press (5 sets of 3 reps ).
2a) Bench Press, Military Press, Incline Press, or Dumbbell Press (alternate exercise each week). I do 5 ramp sets of 5 reps. Ramp sets are done starting light and adding 20-30 lbs per set until I reach a maximum effort 5 reps.
2b) A movement for the Traps, Rhomboids, and Rear Delts. This month I am using Cable Face Pulls (4 sets of 8-10 reps each).
3a) Bench Press with Chains: 5 sets x 5-8 reps
3b) Pronated Grip Bentover Lateral Raise: 4 x 8-10
Optional 4) 1-Arm Cross-body Hammer Curl: If I still have some in the tank, I will do some extra biceps work at the backend of the workout. This is purely optional and I go by how I feel. If I do them, I will do 4 sets of 8-12 reps per arm.
Day 2
1) Start with and Explosive Pull. This month I am using the Barbell Snatch (5 sets of 3 reps)
2) Trap Bar Deadlift: 5 ramp sets of 5 reps.
3a) Ab Wheel Roll Out: 4 x 8 to 10
3b) Reverse Lunge, Step-up, Bulgarian Split Squat, or Walking Lunge (alternate exercise each week): 3 x 8 per leg
Day 3
1a) Modified Front Lever: 3 x 6 to 8
1b) Ring/TRX Flyes: 3 x 6 to 8
2a) Underhand Pulls (pulldowns or pull-ups): 3 x 6 to 8
2b) Handstand Push-ups: 3 x 6 to 8
3a) Ring Dips: 3 x 6-8
3b) Incline Facedown Side Laterals: 2 to 3 x 8 to 10
Day 4
1) Start with an Explosive Jump. This month I am using Box Jumps (5 x 3)
2) Box Squat with Safety Squat Bar: 4 sets of 3 to 5 reps
3A) One Arm Dumbbell Snatch: 3 x 5 to 8 reps
3B) Turkish Get-up: 3 x 3 to 5 per side
*on this above combination, I will do a set of 3A on my right side, then a set of 3B on my right side, then go back to 3A for my left, 3B for my left, and keep alternating with about 45 seconds between each set.
4) One-Sided Farmers Walk: 3 x 20 seconds per side (resting only 40 seconds between each set)
Alternate Strongman Day 4 (taken almost verbatim from Jason Ferrugia's Classic RBC Program)
1) High Box Jumps: 5 x 3
2) Push my Hummer H3 for 3 sets x length of my driveway (about 60 yards)
3) Backwards Sled/Prowler Drag: 3 sets of 30 yard drags
4) Rope Row (attached to Prowler/Sled): 3 sets of 30 seconds
5) Two Arm Farmers Walk: 3 sets of 30 seconds
Day 5: Arms
1A) Pinwheel Curl: 3 x 8-10
1B) Rope Pusdowns: 3 x 10-15
2A) Incline Curl: 3 x 8-10
2B) Overhead Extensions: 3 x 10-15
3) Fat Bar Curls: 3 x 8-10
That's it for Phase 2 of my current routine. As in phase one, my mantra is all about PERFORMANCE!
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