Tag Archives: Training program
The other day a little kettlebell hypertrophy/strength based protocol came to mind for the festive season.
It’s very much a bit of a quick peak kind of protocol.
Based on the classic M-L-H set up.
Main Movement – Double Kettlebell Front Squat.
Rep Goal – 100
This is where the magic can happen because we can play with either keeping the overall load within the 70-80% of RM range, or we can play with the loads while keeping reps consistent.
Option 1 – Static Load 40kg (heaviest bells at home)
H/Day – 10 Sets – aim form 10 reps per set – 2-4min rest
L/Day – 10 Sets – 40% of total reps from H/day – so if 50 reps achieved then 20 reps is the total (10×2, or 1-2-3-1-2-3-1-2-3-2, broken down as you see fit)
M/Day – 10 Sets – 70% of total reps from H/day – rep breakdown can be as you see fit, however you don’t ideal want to miss or grind any (same goes for L/day).
^^ To make the L/M days more interesting if they feel easy, pauses in the hole can be added, rest can be reduced (to increase density/work capacity) and a focus on the RFD (rate of force development) can be thought of ala Dr Squat’s CAT (compensatory acceleration training).
H-L-M-L-M-L-H-L-M-L-M-L-H = roughly 4 weeks
^^ Based on 3 sessions per week.
Option 2 – 3 different loads
The rep goal is 100 each session.
H/Day – 40kgs
L/Day – 24kgs
M/Day – 32kgs
Set/Rep wise you may choose to do 10×10 (aiming for 10 res each set, however no grinding, this means you may not get all 10×10, so you build to this) for the heavy day, and sets of 10 for the light/medium days.
The can be up to you how you hit them, its simply about getting good quality reps in.
This came from the notion of doing more with less.
Limiting what we have on offer so we become creative.
I did this in the summer with my sandbags and found it way harder than I thought I would which gave me a rather nifty lesson.
^^ The strength I had was only useful in the gym (in specific movements), while not a terrible thing it was nice an humbling.
If we can’t transfer what we gain from the gym to real life, why did we invest so much time into it?
My current ponder ^^.
While this was floating around the old noggin it became apparent that the overall idea of having nice rep target and then improving the quality of the reps was very appealing.
You may be able to hit all the reps from day one, however our ever obsessive chasing of progression in the form of volume/intensity isn’t the only way we can progress.
We’ve also got density/work capacity (less rest/better efforts/form), technique improvements, more time under load/tension (adding in pauses or slowing down the tempo), the options are endless.
The above might not be relevant to you, however it was worth sharing.
What little ideas have you had float through your head that you applied in your training this year, and what was their result?
Incase you’re wandering the DKB-FS is surprisingly hard due to how it teaches you to stay tense and breath deeply.
While 80kg is way off my own personal BB-FS max (about 50%) there is the understanding it’s an entirely different animal that requires respect.
If you ever get the chance, give them a go.
^^ You can also apply this to various other lifts too.
Harvey Dent, he was on to something.
“You thought we could be decent men, in an indecent time! But you were wrong. The world is cruel, and the only morality in a cruel world is chance. Unbiased, unprejudiced… fair. His son’s got the same chance she had. Fifty-fifty.” *Holding two-headed coin*
In the past you’ve probably seen a post of five about how to use a dice to decide your training.
Today we’re going to go even further down the rabbit hole of randomness and find out the secrets of the humble coin.
Admittedly you will end up with some very minimalistic training, however it will take any excess thought away from you.
This is ideal for those who claim to get lost with training or are unsure of what to do.
One simply has to have faith in the coin and follow the pattern it leaves.
Here is how you can apply it to your training, be warned though, this is also an exercise in faith, do you have the courage to do what they coin dictates or not?
Okay, to decide if you are training today or not grab a coin and flip it.
Heads = Training Today
Tails = No Training Today
Now for the interesting part, if you’re training today it’s time to find out how.
Heads = Strength
Tails = Conditioning
This is where you can play with all the nuance.
Say you got strength, here are some options once you flip the coin again:
Heads = Push, Hinge, Loaded Carry
Tails = Pull, Squat, Loaded Carry
Now for some reps/sets:
Heads = 5-3-2-5-3-2-5-3-2
Tails = 6-1-1–1-1-20
There you go, training for the day.
If you got tails for conditioning this might be your menu.
Heads = Fartlek at 70%> MHR
Tails = Steady State at <70% MHR
^^ You choose whichever modality you feel like.
One thing you’ll find with the above is that the less chose the better, however there is another reason for it.
You will suddenly find out that you know exactly what you want to be doing, you were just being a bit lazy in making a choice because if you really want a strength day and end up with a conditioning one it soon makes you realise your goals.
Same is true for a day you want to train and end up having the coin tell you not to.
Flip 1 –
Heads = Training Today
Tails = No Training Today
Flip 2 –
Heads = Strength = 10x TGU (5 per arm)
Tails = Conditioning = 100 Single Arm Swings (50 each arm)
Super simple, super effective.
This concept isn’t new, however the unpredictability just makes for some interesting times.
How would you progress?
Who knows, perhaps if you use the TGU above you could keep doing that until you hit a half-bodyweight get up for all the reps with ease, the options are many, power if you only train for fun like you claim then just pick a random target and see what happens.
Personally I prefer the dice, yet can apply the train/don’t train to the dice by say 1-3 = train and 4-5 = don’t train, then go from there.
In a world where there is so much confusion, stress and uncertainty leaving your training in the hands of fate can make for quite the change.
I’ve found that things like the coin/dice and total randomness of training days makes you appreciate the days you do train and you also put in more effort because from experience those who train with intent & heart, even if infrequently, tend to get more progress than some of the workout-warriors who do 2-3 hours in the gym each day.
^^ When applied to the gen-pop.
All in all it’s just bit of fun, which is what you said you wanted, right?
Or perhaps now seeing this you know it’s not fun you want, it’s emoting else entirely.
Give it some thought.