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18th November 11, 09:28 AM
#11
Re: Off-season training
11/18/2011
Some Random Thoughts on my Training...
Programming:
So the combination of The Juggernaut Method & 5/3/1 that I've been running for most of 2011 has been working well. I'm planning on testing for some new PRs at the end of December, but here's how I've done so far this year:
Bench: 2x255 -> 1x300 (+ 45 lbs)
Squat: 5x275 -> 1x365 (+ 90 lbs)
Deadlift: 1x405 -> 1x455 (+ 50 lbs)
Strict Press: 2x155 -> 1x195 (+ 40 lbs)
Push Press: 1x195 -> 1x225 (+ 30 lbs)
Not bad progress! I like the flexibility of the program, and the fact that it's really easy for me to substitute a different program (like add50) for bench. Or run the program, except do some type of different progression for deadlift for example. But when I look back on my progress this year, the times when I set big PRs & made the big gains, were when I ran something different for a specific lift.
So I'm wondering if I should consider some different type of programming overall? Maybe I could make bigger gains more often in 2012 if I switched it up a bit. Not sure yet, but it's something to think about. I may run a 12-week experiment starting in January. Otherwise the plan is to run TJM basically as written, starting with a 10s phase in January.
Also, I'll be 40 next year, and I really want to maximize the gains I can make while I'm still able to make relatively easy gains. In a few years it's going to be a lot tougher to add strength.
Conditioning and Additional Work
I haven't been doing much conditioning for the past few months, and I think I'll continue that plan through the winter. I will occasionally include some short runs/jogs just for GPP, but nothing significant.
However, I do really enjoy the sprinting / plyos / jumping work that I've been doing. I plan to continue doing this once or twice a week. I'm not focused on conditioning, just speed & power. I think this work is helping my recovery, my GPP, my overall athleticism & hopefully it has some positive carryover in the weight room & for throwing as well.
Diet
I started tracking what I'm eating, but I'm not really dieting with a goal of losing weight. I'm tracking to make sure I'm getting enough protein. I'm also limiting my carbs some, but trying to eat enough veggies, fruit & meat to keep the calorie intake high enough to maintain or gain weight. It's sort of an experiment, we'll see how it goes through the holidays - I may shitcan the experiment in a few weeks & just go back to eating as much as I can. TBD...
Goals
I have a lot of "hobbies" so sometimes its' tough to prioritize my goals. At a high-level, here's the goals for the next 3-4 months, in order of priority:
1) Get stronger
2) Consistency with Brazilian Jiu-jitsu training
3) Improve Throwing technique for Highland Games
Any thoughts or comments are welcome...
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