Tag Archives: strength training
I actually heard this while watching someone play D&D.
The little imp had quite the maniacal grin on his face, clearly he was a rather brutal dungeon master.
You might be asking how this applied to making gains.
Especially as people who tend to play D&D are not the most physically active of people.
Well it is if you just don’t want to delve in to the depths of fitness to learn how to effectively program your own training.
Same goes if you don’t want to hire a coach/trainer.
I have something for you that is endless in its possibilities and easy to apply, like right now.
You will pick one movement from this list:
– Push (includes crawling)
– Pull (includes climbing)
– Squat (includes all lunge/single leg patterns)
– Hinge (Includes all sling leg varieties)
You will also do a stint of loaded carries, if doesn’t matter what variation you do, it will last for up to 20min (or perhaps more) depending how much time you have left after the deice have decided your rep/set fat.
Now go grab a pair of dice.
Roll them, whatever they land on will be your reps per set for the day (2-12).
Roll them again, this time you get how many sets you’re doing for the day (2-12).
Set a training timer for 45min, that is how long you have to finish your sets/reps, once you get them all done you will fill the rest of your time with loaded carries and perhaps the optional plank.
You can train 2-7 days per week with this method.
Simply alternate the lifts you do and use a different movement base each session, or don’t, that’s your call after all, who am I to stop you skipping leg day, again.
Here is what something might look like:
A1 – Squat 12×12 – you poor bastard
B2 – Famers walks, if you have time that is.
A1 – Press 2×2 – DO NOT roll again! Worship the die and their judgement, clearly they know you’re done too much bench in your time and skipped too many leg days.
B2 – Sandbag Carry because you’ve got plenty of time.
Day 3 –
A1 – Weight Chin Up 9×5 – I’m okay with this.
B1 – Sled Drag for the remainder
Day 4 –
A1 – Snatch Grip DL – 7×3 – Huh, neat.
B2 – Prowler Push until your time is up
Day 5 – Off
Repeat the above with different movements and carry options.
Respect the die, they will give you all the set/rep variety you need.
In regards to loading you can either us the same loads each set or change them, dealers choice.
No go, enjoy.
It isn’t uncommon for people to ask – “What sets/reps should I be doing?”
While perhaps not that exactly, it will be something along those lines, as such I’ve found that cycling them based on a classic Heavy-Light-Medium rotation applied to a Pull-Push-Legs split.
One element to remember is that Heavy doesn’t mean hard and light doesn’t mean easy, however that is a topic for another day, for now I will give you something you can apply immediately.
- Heavy – 5-3-2-5-3-2-5-3-2 (heavy yet not hard)
- Light – 20-15-10-20-15-10 (light yet not easy)
- Medium – 5-8×1 + 1×20 – ramp to heavy single for the day, then take 60-70% of that and do one set of 20 reps
Split Options: 4 day split examples
^^ 2-4 lifts per day is often sufficient, 1 main with the rep/set scheme, the rest can be 2-3×10-15 or 4×6, your choice.
If we take the PPL and apply the rep schemes over a small cycle.
No change in lifts, only reps.
Day 1 – Pull – Heavy
Day 2 – Push – Light
Day 3 – Legs – Medium
Day 4 – Off
Day 5 – Pull – Light
Day 6 – Push – Medium
Day 7 – Legs – Heavy
Day 8 – Off
Day 9 – Pull – Medium
Day 10 – Push – Heavy
Day 11 – Legs – Light
Day 12 – Off
Many will then say – “What now?”
Once you’ve gone through this you’ll find you’re back at the heavy day being for pull, you can choose to keep the lifts the same and try to hit a higher load or you can perhaps change the lifts, pick your poison.
This allows for a constant rotation of days and keeps things interesting, if you are constrained be the working week and days you can train then you may need something a little different, in which case all you need do it ask for the answer.