After the last competition’s poor showing I decided I needed to train smarter and more comprehensively. Problem is I don’t seem to be responding to high volume or heavy weight (90+% of max) as well as I used to. At least as often as I was training. My focus on overhead pressing left everything else weaker, and that was just getting in the way.
I read a StrongFirst article on training the seven basic movements, [SEVEN] BASIC HUMAN MOVEMENTS. Dan John’s five fundamentals I knew of, however the rotational and counter-rotational patterns I didn’t. I researched what would fit the template of Push, Pull, Hinge, Squats, Loaded Carry, and the two rotationals. I found I could just add a Figure 8 to Hold and Farmer Walks to the program I was on. I also changed the Rear Lunges to Tactical Lunges from the ETK Special Report #2.
So I now have six exercises to program: Get-Up, Bent-Over Row, One-Hand Swings (counter-rotational and hinge pattern), Tactical Lunges, Figure 8 to Hold, and Farmers Walks. Last week I tried to superset them: push/pull, hinge/squat, rotation/carry. I got tired a little quicker than I thought, so I tried it as a circuit. That way I’ll hit everything at least once. When I can’t do a Get-Up with good form I’ll be done with that day’s training. My goal is 5 rounds, then I’ll shave time off my rest periods until I’m at :30 seconds. Then I’ll weight and increase my rest back to where it was and start over.
I had been dropping to only training a full session twice a week and partially one other day. So I will listen to my body, cut my training to twice a week, Monday and Friday with plenty of recovery in between. Plus I’ll continue building up to a handstand push up and if I’m particularly froggy, sprint.
Let’s see what body composition I’m starting with:
Body Composition (inches)
Body Part Before After -/+
Neck 14.25 14.20 -.05
Shoulders 43.5 43.2 -.30
Chest 37.5 37.5 +0.5
Waist 32.75 32.5 -0.25
Biceps 12.5 12.5 0
Forearms 11. 11.1 +0.1
Thighs 21.25 21.1 -0.15
Calves 13.5 13.5 0
Weight 153.6lbs 152 -1.6lbs
Body Fat % 16.1% 15.6% -0.5%
Lean Body Mass 128.9lbs 128.3 -0.6lbs