help with my new program?

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ok - new program design time since CAD didnt seem to cut it. i hope you all can have a look at it and tell me what you think? I play a sport similiar to hockey with a requirement for speed, strenght and endurance.

It will be 3-1 so that 3 high intensity weeks followed by a deload week

weight train 2x or maybe 3x a week (extra strongman/bb session if required)

week 1a - 3 sets of 5rm on an OL, a squat or dead, a press, a pull, a hammer
week 1b - 3 sets of 5rm on an OL, a press, a pull , a squat or dead, a hammer (so just reverse the peckin order)

week 2a - 3 sets of 3rm on an OL, a squat or dead, a press, a pull, a hammer
week 2b - 3 sets of 3rm on an OL, a press, a pull , a squat or dead, a hammer

week 3a - 3 sets of 1rm on an OL, a squat or dead, a press, a pull, a hammer
week 3b - 3 sets of 1rm on an OL, a press, a pull , a squat or dead, a hammer

week 4a - 3 sets of 5 @10rm on an OL, a squat or dead, a press, a pull, a hammer
week 4b - 3 sets of 5 @10rm on an OL, a press, a pull , a squat or dead, a hammer

repeat with new exercises and hopefully a new 1rm, 3rm and 5rm!!

the (a) workout each week will be after a linear speed workout of:
2 sets of 3 Iex sprints,
free sprints 4 @ 20m, 3@30m, 2@40m
jumps - 40 ground contacts approx

the (b) workout each week will be after an agility workout of:
2 sets of 3 @ some agility drill as specified in general fitness
2 sets of 3 @ some other agility drill as specified in general fitness

Another day then © will be dedicated to conditioning in a type of strongman sense and i will use what ever i have acces to. either med ball, logs, tyres, hatchet and wood, etc etc

Both a and b workouts will also include my usual dynamic warmup for 20mins before hand and 20 mins core work afterwards

ols will be either hang power snatch, clean , power clean, clean.

press will be either bench, push press, DB bench

pull will be chinups or pullups

hammer will be rdl or gms or hypers

squat or dead will be box squat or front squat or back squat or deadlift conventional

Now: my first program and im mighty pleased with it. Hopefully it will work out for me. What do you all think?? Help would be much appreciated. i took a good bit from defrancos westside hybrid, 5x5 etc.

Thanks!!!

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Apologies for only getting to this now … BTW… in fact if I apologise anymore to you I’ll just have to hide!

Question - how many cycles? …8weeks so 2 X 4 weeks?

Drop the Strongman stuff - just do Tempo work

And I’d split the Upper and Lower work for the time being until the pre-season

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do the cad program lol

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What’s your lifting experience?

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Thanks for the help.
I’ve been lifting and training gpp style for 2 years now. obviously not fulltime. I cut back lifting a lot for 6 months in-season.

about 200dl, 170squat, 145fsquat, 110clean @80kg

so im not really expierenced but strong enough at the same time

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…

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lol - it was a post by you that put me off CAD
http://www.charliefrancis.com/commu...52&postcount=15

seriously man im looking for help here!!

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Cheers man - hey no problem. I know you’re busy, you cant be spending too much time on me. Thanks for any help you can give.

Now I was hoping to do 2 or maybe 3 cycles and see where im at then. If there a decent gain after 2 i might go for more.

Re spliting upper and lower? Well this is something ive been thinking about for ages. Do you just recommend just 1 upper and 1 lower day per week? What is the benefit of this?
I know westside really pushes splitting but charlie doesnt in his gpp workouts. Do you really think i need to? I have never ever split, even when i was 16 and knew nothing about weights i just did squat and bench on the same day

If i do split then what are the exercises going to be? I presume something very similiar to westside.

I was toying with just doing defrancos westside for skinny b’s 2 for ages but decided against it.

You see a big thing i noticed last year was that come may i was wrecked and had lost interest a bit in training. I was flying then, ready for anything but our championship didnt start til august and by then i had slipped a bit in motivation.
So i reckon if i keep the days to a minimum from now til April, then when the team training really kicks in i should still be well motivated and ready for it.
And if i go for split days then i might end up doing an awful amount of work pre season, which wouldnt be a bad thing if our season was organised properly, but its not - its a shambles and its very hard to keep motivated. Im not the only one that finds this though. Every club player around loses interest these days

Re the strongman stuff. its not exactly strongman i had planned. Its just a fairly intense conditioning workout to get me fit sport specific.

In terms of programs though, what woudl you recommend to an out of season gaa player with some lifting expierence? Something like kenn’s tier system or defrancos westside or charlie’s gpp? Ive found that 6 days a week on charlie gpp is too much

help appreciated?

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Joe Kenn’s Tier that link gives a good overview and the book is here

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Thanks john,
I bought that book and printed off that page. I didnt get thru it really yet though. I swear i will this weekend.

Have you tried it? Would you recommend?

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You could do 2-4 lifting days if you liked 2 Upper and 2 lower in the early off season and possibly very early preseason.
I don’t think you need to and infact you don’t have to either.

Split could be Bench & Pull x 2 and Squat and RDL x2

I’m not overly familar with the exact DeFranco system etc. So I can say much about it.

I think the key with motivation is the cycling of percentages and training intensity.
Motivation is linked to aims/targets and ‘peaking’.
Enjoy the winter, plan, cycle and hit targets … then as the New Year rolls round tidy up a bit.

I know a few top guys won’t go back near the county team till Feb at the earliest.

I think you need to perhaps watch the lifting percentages more than the exact training metholdogy?

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Yes I would recommend it. IMHO it is a solid program that would fit your training well, certainly much better than DeFranco’s WSFSB would.