Posts Tagged ‘intensity’
Upper Body Training at Real World Strength and Conditioning
Friday mornings are my time to release the stress from the week.
Since I rotate four training sessions through three days of lifting per week, I’m always hitting something different on Fridays and every lifting day for that matter.
Since going to a three days a week program my body feels great. Rotating sessions has really helped keep things fresh. My strength has gone up. I’ve added a little size, but most importantly I’ve been able to keep the intensity high on a consistent basis.
I’m not saying there’s never a lull in there, everyone has those, but the ability to stay focused and not have the “crap, I have to squat today” feelings have been greatly reduced.
Here a few highlights from last Friday’s upper body session.
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Sandbag Carrying and Kettlebell Swinging
One of the keys to continued progress is knowing when to back off. I’ve had 4 consecutive weeks of setting PRs in the deadlift and my body was starting to feel it mentally and physically.
So, yesterday was deadlift day and I decided make it a back off day. I pulled a few sets with some moderate weight and was done.
However, when I say back off, that just means my main lift. After I got through the deadlifts I cranked up the intensity with some heavy bulgarian split squats and sled drags, and sprints.
Then it was time to finish. I set the timer for 10 minutes and cranked 30 seconds of sandbag carries and kettlebell swings with 30 seconds rest in between. Check the video below.
This was a great way to finish.
It was just what my body needed.
Just because you may need to back off a little, doesn’t mean you should take it easy.
Attack every training session. Keep the up the intensity and finish with a fury!
Three Training Rules I Live By
There is a ton of information out there on training rules. In fact, there is so much information out there it can be down right confusing. What movements should I include, how many reps per set, time under tension, rep speed, rest between sets, and the list goes on and on! I thought I’d add to the information out there but hopefully make it a little less confusing. Below are three training rules that I live by and follow to the letter.
1. The KISS Training Method – Training doesn’t have to be confusing. There are tons of toys in my war chest but I don’t bring them out all the time. For the most part I keep things simple with explosive/dynamic, big compound lifts, and tons of bodyweight movements. Start a training session with an explosive/dynamic lift, then pick a couple of compound lifts and finish it off with some bodyweight training.
2. INTENSITY – You have to bring this every session. Some days you will feel like crap but you have to find something to fire you up about that session. I’m a firm believer that the greatest training plan in the world can be rendered useless without bringing a consistent level of intensity to your training. In fact, I believe you should bring a high level of intensity to whatever you decide to do in life!
3. Destroy records – Notice that I didn’t say break records. You should strive to destroy your record each week. Just trying to break a record by one rep or 5 pounds is easy. Attack your records and destroy them. Go for 3 more reps or 10-20 more pounds. Keeping this mindset will also help with rule 2 above but it will also keep your training fresh. Strive to get better each week and your results will speak for themselves.
These are my favorite rules and what I live by when I wrestle with the iron.
Who is with me?
Below are my last two training sessions, that were simple, full of intensity, and record destruction!
Minimalist Training Wk 2 – Day 3
1 – Squat 5×6,6,5,5,3
2 – Deadlift 4×5,4,4,4
3 – Sled Sprint 6x2x75′ (30 sec rest after two back to back sprints)
4a – Recline Rows 3xsubmax
4b – Dips 3xsubmax
4c – Hanging Leg Raise 3×8
Minimalist Training Wk 3 – Day 1
1a – Power Clean + Throw 5×5
1b – Burpee + Broad Jump 5×5
2a – Zercher Squat 3×5
2b – Sandbag Clean 3×5
3a – Chins 3xsubmax
3b – Pushups 3xsubmax
3c – GHR situps 3×20
Full Body Training Log Wk 1 – Day 2
Day 2 of this cycle is a max push day. I was still pretty tight from Day 1 but my overall recovery was pretty good. Yesterday I hit some GPP, with 10 hills sprints then 20/10 tabatas with the thick rope and sledge hammer, then tons of foam rolling Here is what I did today.
1a – Bench Press 5×5
1b – Weighted Squat Jumps 5×10
2a – Military Press 3×8, 7, 5
2b – 1 arm DB Row 3x15ea
3a – Weighted Ring Dips 3×8
3b – Barbell Walking Lunge 3×20
3c – Full Burpees 3×10
I felt pretty good after this one. As I got going, I became less tight and the intensity picked up big time.
As always, I’d love to get hear your comments and feedback.
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