Besides mobility, the largest change I've made in my training in the last 6 months is cutting out difficult second daily workouts. Due to working from home, I need exercise to keep me sane. The 2x a day workouts were manageable in effect, but they made me tired as all hell, and did not under any circumstances give me any noticeable gains beyond what I would get training once a day. Endlessly quoting dan john, but sometimes more is Just more. Or...its 1hr or 10hrs. Everything in between is not making a difference.
So, 1hr a day. This can still be 2 workouts, but the vast majority of work getting allocated to light tonic work is a boon I didnt know i needed.
How we do
- 3-4x week, AM strength training. Simple and predictable. Slowly add load and volume over time. Using the armor building formula. If you are thinking of adding more, dont.
- 3-4x week, AM mobility. There should be some common movements based on what youre trying to improve.
- 7x week, PM daily work. This is the $$$. I did nothing but this on vacation and glad I did. This is easy to do, easy to recover from, and can still add hypertrophy and strength through accumulation.
The daily work is today's topic so ill elaborate.
- 10min EMOM pushups.
- 10min EMOM swings and animal walks.
Rope flow done during rest periods.
Pushups alter variations every set. Add 2 reps/set every 2-3 weeks. This gets really nasty without incurring a fatigue debt.
For swings/walks
- start 2 sets swings and 8 sets walks.
- add a set of swings and remove a set of walks each day.
- start over with 2 sets of swings but add a rep per set.
- after you hit 10x10 swings, increase the weight and restart.
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