What you will find below may frighten many of you.
The simple tweaks for programming are based around doing more with less and getting the most out of your training.
Be warned though, for this to work you will have to give yourself to the process fully.
1 – Train Monday – Friday – Wednesday.
^^ You read that right, Monday/Friday one week and then Wednesday the next.
2 – Utilise RM Goals
For the above I would suggest the following:
> Ramp Warm Up (main lift/s) 6-10×1 – add load each set to a head daily single
> Pick 2 Main Lifts for a *36 total rep goal
> Secondary/Accessory lifts **50 total rep goal
*6x6RM working sets, yep, that means you use your 6RM for 6 sets. You won’t hit this first time around, you might get 6-5-5-3-3-2, then the next session you use that same weight which might be 6-6-5-4-3-3, keep going until you hit 6×6, then change the movement variation
**You have 2-4 sets to hit your 50 rep target depending on your preference.
3 – Roll a Pair of Dice Daily
This is for a little bit of fun, you roll a pair of dice and get either 2 or 12, this is the minutes you’d be working for. You could skip, hit a bar, perform loaded carries, swings, shuttle runs, bear crawls, movement or whatever, however this is optional.
Try to make 2020 a year where you don’t live in the gym, however when you are in there you put your effort in.
Here is an example protocol to get you started in January:
W/U – Ramp 6×1: Press
A1 – Press 6x6RM Target
Re-Ramp 3-6×1: DL
B1 – DL 6x6RM Target
C1 – Dips x50 rep target
C2 – Chin Up x50 rep target
C/D – Stretching for problem areas
Daily Dice Roll – Rotate these three movements – Sprints, Pistol Squats, Loaded Carry (any awkward heavy object).
Why not make 2020 the year of being different, you never know, doing less you might just gain more than you ever have before.