Or is it dice now?
Once upon a time die was considered the singular term and dice was plural, however I think now it might just be dice for both singular and plural.
Anyway, this nifty little tool can provide some great training sessions.
All you need to is have one (you can use two, or you just roll one multiple times like a logical person would).
^^ Personally I quite like having two though as there’s nothing better than rolling two of them and getting a double 6.
If you are a person who needs structure yet finds it hard to stick to said structure then this will be a great tool for you.
Simply follow the below:
Set up 6 sessions for each of numbers on the dice.
1 – Clean & Push Press > Pull Up: Super Set
2 – Sprints (any kit)
3 – Deadlift > Kettlebell Swing >Farmers Walk> Floor Press: Giant-set
4 – Slams (any kit – think ropes, med balls, sand bags, etc)
5 – Squats
6 – Front Squat > Squat > Lunge: Ti-set
Next for the sets and reps, as an example.
On the lifting rolls form the above:
First roll (one dice) = reps you will do (1-6)
Second roll (two dice) = sets you will do (2-12)
That’s it, you may get a very easy day, or a very hard one, these don’t include warm ups though.
On the CV option from above:
First roll (one dice) = seconds of work (10-60 seconds)
Second roll (one dice) = seconds of rest (10-60 seconds)
Third roll (two dice) = total amount of rounds (2-12)
Personally I’d only preform one of the example sessions, even if it ended up being something like this:
Squats – 2 sets of 1 rep.
See it as a gift for a low volume session, the temptation would be to avoid doing more because when I’ve prescribed this in the past people have thought they’ve known better and make what would have been a very easy session stupidly hard by doing extra because of ego, then when the dice cast gave them a hard session they couldn’t perform.
Poor performance apparently happens to 1 in 5 you know.
Don’t give in to your ego, train once per day, if you have an easy session today, then train again tomorrow, if that is again super easy, train the day after that as well and keep repeating this until you get a session that takes a lot of effort and then you HAVE to rest for one or two days.
It’s a nice was to have some structure and yet still a good amount of variety because you don’t know what you will roll (unless the dice are weighted), so you could end upsetting the same session a couple of times in a row, unlikely however it might happen.
As you can see the above is super easy to plan/program.
My main advice for you would be this though; have 4 numbers with things you don’t do often and really need to be doing more of, and two that you like doing, this sill help your overall progress because we get better by doing the things we need to do (or don’t do), not what we want to do.
So go grab a die, or dice and have some fun.
P.S – if you’re really sadistic you can use D&D dice.