abbreviated training + conditioning

I need to stop myself every time I build a program with 4+ days of lifting a week. It's not like that doesn't work. It totally does. But I also walk around feeling like absolute tired shit all the time. I thought this was a bad thing for years and years but really it's a god damn blessing to have 'bad recovery.' I get more out of less work bwahhhhhh. Lifting 2x a week is money when you go hard in the paint on every set then recover.

This is not saying that I'm a couch potato the remaining 5 days of the week. Far from it. Every day has something physical whether it's kettlebell conditioning, sled drags, stretching, and calisthenics. The idea is that the non lifting days do not eat further into recovery.

Example

Monday

Squat or Press 1-5 sets. 50 rep goal.

Nordic hamstring curl 1xbeyond failure 

Carry 10min

Tuesday 

Calisthenics. One push or pull.

Kettlebell conditioning 20-30min

Wednesday

Sled, stretching, or off

Thursday

Deadlift 1-5 sets. 50 rep goal.

Sissy squat. 1xbeyond failure

Carry 10min

Friday 

Same as Tuesday 

Sat

Same as Wednesday 

Sun

Off

Lifting cycle and movement replacement

The same movement variations repeat in a 2 week rotation. Meaning you will only practice a movement one time every 2 weeks. If you fail to increase reps towards the 50 rep goal 2 weeks in a row, swap it out for a different lift.

Squats: Zercher, safety, front, landmine, viking, sandbag

Presses: floor press, landmine, viking, calisthenics presses, one arm javelin, kettlebell 

Deads: snatch rack pull, sumo, hang clean, hang snatch high pull, one arm deadlift 

For squats and deads, work up to a very low max before hitting volume towards your rep goal. Use straps for deadlift volume. Grip should not be the limiting factor on reps but it should on strength.

Increase weight 5-10 pounds at a time. If things are going well, you should not be replacing more.than 1 movement at a time.