Training Schedule Spring 2012: Phase 3
I just completed the final phase of of my Spring Training and this has been one of the most fun and productive 3 months of training that I have ever had without a training for a actual competition. Each month has been a hybrid of bodybuilding, powerlifting, strongman, and functional movements and techniques. And each successive month was more enjoyable than the previous as I made adaptations to the program.
What you are about to read is the final template for Phase 3. In the first month the training was a little more rigid without much deviation. In the second month, I started to provide more leeway in certain movement patterns while staying with a rigid plan for the bulk of it. In this final phase, I was rigid with the programmed leverage, movement pattern, and muscle of stimulation, BUT within each one I left room for variety. You probably can call this Controlled Instinctive Training.
I will first layout the actual template for each workout day and then I will give you a variety of exercises that I use that you can plug in. Here we go:
The Training Template
Day 1
1) Explosive/Plyo Push: 5 sets (reps dependent on movement)
2a) Pressing Movement: 5 sets x 3-5 reps
2b) Rear Delt/Rhomboid/Teres Major Movement: 4 sets of 8-10 reps each
3a) Assistive Pressing Move with major Tricep Stimulation: 5 sets x 5-8 reps
3b) Trap Movement: 4 x 6-8
Day 2
1) Explosive Pull with Posterior Chain Stimulation. 5 sets of 3 reps
2) Trap Bar Deadlift: 5 sets x 3-5 reps
3a) Ab Rollout/Fallout Movement: 4 x 8 to 12
3b) Unilateral Quad-Dominant Leg Move: 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) Horizontal Pull Movement: 3 x 6 to 8
2b) Handstand Push-ups: 3 x 6 to 8
3a) Push Movement: 3 x 6-8
3b) Side Lateral Movement: 2 to 3 x 8 to 12
Day 4
1) Explosive Jump: 5 sets x 4 reps
2) Compound Bi-Lateral Quad-Dominant Movement: 4 sets of 3 to 5 reps
3A) Explosive Posterior Chain-Dominant Movement: 3 sets (reps are move dependent)
3B) Advanced Core Movement: 3 sets (reps are move dependent)
4) One-Sided Farmers Walk: 3 x 20 seconds per side (resting only 40 seconds between each set)
Arm Day (done either Wednesday or Saturday, depending on what my life brings that week)
1A) Brachialis-Dominant Dumbbell Curl Movement: 3 x 6-8
1B) Pushdown Movement: 3 x 8-12
2A) Bicep Dominant Curl Movement (Arm Away from Body Line): 3 x 6-8
2B) Overhead Extensions Movement: 3 x 8-12
3) Standing Bar Curl Movement: 3 x 6-10
The Movements
Explosive/Plyo Push: Plyo Push-ups (6 reps/set) or Push Press (3 reps/set)
Pressing Movement: Week 1: Military Press, Week 2: Incline Press, Week 3: Bench Press, Week 4: Incline Dumbbell Press (5 reps/set)
Rear Delt/Rhomboid Movement: Band Pulls, Face Pulls, Bent Laterals
Assistive Pressing Move: Floor Press, Board Press, Bench Press with Chains
Trap Movement: Any Shrug variation
Explosive Pull: Hang Snatch, Hang Pull, or Hang Clean
Ab Rollout/Fallout Movement: Barbell, Wheel, or Blast Strap Rollout/Fallout
Unilateral Quad-Dominant Leg Move: Bulgarian Split Squat, Reverse Lunge, Step-up, or Walking Lunge
Horizontal Pull Movement: Any version of Pulldowns or Pull/Chin-ups
Push Movement: Dips (done in rings or parallel bars), Push-ups (Rings or with Bands), or any Flat Bench Press
Side Lateral Movement: Standing, Seated, or Leaning
Explosive Jump: Box Jumps, Hurdle Jumps, Broad Jumps, or Depth Jumps
Compound Bi-Lateral Quad-Dominant Movement: Front Squat, Box Squat, or Leg Press
Explosive Posterior Chain-Dominant Movement: Swings (8-10 reps) or Snatches (3-5 reps)
Advanced Core Movement: Turkish Get-ups (5 reps/side) or Dragon Flags (5-10 reps)
Brachialis-Dominant Dumbbell Curl Movement: Hammer Curl, Pinwheel Curl
Pushdown Movement: Rope, Bands, or Cambered Bar
Bicep Dominant Curl Movement (Arm Away from Body Line): Preacher Curl, Incline Curl
Overhead Extensions Movement: Rope, Bands, or Dumbbells
Standing Bar Curl Movement: Fat Bar, Barbell, or EZ Bar
That's it for the final phase of my current routine. As in phase all the phases in the last 3 month, my mantra was all about PERFORMANCE!
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