Tuesday, January 17, 2017

High Frequency Training Part Deux

I've taken a dive back into high frequency training. Just like last time, I fucking looooooove it. My workouts are quick, heavy, productive, and leave me excited and fresh to hit it the next day. More than anything, it frees me from the constant reconfiguration of sets and reps. At the end of the day, that shit never really brought me much in terms of weight progression or expedited my size/lean goals.

Right now, here is the way I'm approaching things.
- Lower body movement
- Upper body minor pulling movement
- Upper body pressing movement

The rules for picking a movement is that it must be loadable over a long period of time (2 week minimum). Preferably, I should be able to use band tension to make the exercise harder and easier (to extend the length in time each movement can be utilized).
For the last 18 days, I've been following:
- Zercher Squat
- BW Pullups
- Dips

Each day involves working up to a top set (1-5 reps depending on the load). I may stop there or do a few additional backoff sets. The emphasis on each backoff set is that they must be explosive, but sets/reps doesn't really matter.

Each day should look like:
- lifting <25 min for all working sets
- conditioning 5-10 min, not every day
- stretching 5-10 min
- each subsequent day, increase the weight by 5-20lbs

Right now, movement progression looks like this:
- Zercher Squat > Rack Pull > Front Squat > High Pulls
- Dips > OHP
Zercher Squat/Front Squat/Dips/OHP
- Black band added resistance
- Blue band added resistance
- No added resistance
- Blue band assistance
- Black band assistance
Rack Pull
- Black band added resistance
- Blue band added resistance
- No added resistance
- Snatch grip, regular grip, sumo grip
- Start on pin 2, end on pin 5
High Pulls
- Snatch grip
- Clean grip

Example Workout (from this morning):
- Zercher Squat 385x1x3 (black band assistance)
- Zercher Squat 280x5x1 (no resistance, for speed), super set with BW Pullups
- Dips Black Band Added Resistance, +15lbs x1x3
- Dips Blue Band Added Resistance, +15lbs x1x5
- Dips +15lbs, x1x5
- Dips BWx5

Backoff zercher sets used 1min rest after pullups were performed
All dip sets were performed 30 seconds after one another

No comments:

Post a Comment