Fluid Frequency
19 April 2005If you're new here, you may want to subscribe to my RSS feed. Thanks for visiting!
Often events conspire against us and cause us to have to jettison our perfectly laid training plans. For those who love to preplan, this is a catastrophe and lets all the air out of our enthusiasm balloon. My advice is to always have an alternate Plan B. In the event of having to miss a training session or two or three try my catch-up approach. When an unforeseen occurrence pops up and causes you to miss training altogether, consider using this unusual training split to put you back on track. This remedial regimen requires you hitting consecutive back-to-back training sessions on successive days.
The rationale for this approach is based on the same philosophy used by college and professional athletes to maintain power and strength built before the season during the season. In major football programs athletes are expected to work hard in the off season and come into training camp bigger, leaner, faster, stronger and more agile than the year before. This a direct result of the off-season training and eating program each athlete is expected to adhere to during the months spent not actually playing football. Once the regular football season begins the athletes are required to hit the gym 2-3 times a week for a weight workout. They program used is designed to maintain what theyll acquired and not necessarily add anymore to what they already have. The idea is to use a progressive resistance program that allows them to hang onto a significant portion of the strength they possessed at the beginning of the season.
Cardio capacity is stretched to new limits every single day in practice. They are required to struggle mightily against one another in one-on-one man battles. In the weight room they take it slightly easy; theyre beating themselves to a bloody pulp on the field why beat themselves up in the weight room? Lets expropriate this approach for those crazed-work weeks when the schedule is tossed directly into the garbage.
My remedial training program hits each major body part on two consecutive days. Nine out of ten times the workweek gets screwed up but the weekends are left intact. Use the two consecutive weekend days to train the entire body. Limit the number of exercises and the number of sets per exercise. Train fairly intensely - we get in and out of the gym in 30 to 40-minutes. In each exercise work up to one set of 8-repetitions. The top set poundage should actually be a weight you can handle for 10-reps. Instead we stop at rep eight on purpose, leaving a little bit in the bank.
Because the poundage is 80% of capacity we want to use compensatory acceleration on each rep and really fire the weight to completion. Use a slow loading phase and an explosive extension to lock the weight out. Explosiveness is a learned trait and when using less than max poundage always strive to push or pull the poundage explosively. This type of rep attack builds power and strength that translates easily into athletic ability.
Saturday Day I
Legs: squats, leg curl, calf raise
Shoulders: seated press using the Smith Machine
Biceps: seated steep incline dumbbell curls
Sunday Day II
Chest: bench press
Triceps: cable pushdowns
Back: shrugs, prone hyper-extensions, narrow grip lat pulldown
What exquisite symmetry, two days, five exercises per daywork up to a snappy set of 8-reps and move onto the next exercise. Strive for technical perfection and use a full-range-of-motion on every rep of every set. After training please drink a protein shake. Nothing could be smarter than drinking a concoction loaded with regenerative nutrients after a workout. Try and slip in a power walk later that day. Hit the park and walk as fast as you can as far as you can in the allotted time. I would strongly suggest that if you are forced to use this abbreviated training plan, hit it first thing in the morning on Saturday and Sunday. This way the sessions wont get cancelled by all the other stuff that has piled up. If the rest of the world gets up at 8am on Saturday and Sunday, hitting the workout at 7am makes perfect sense.
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