I devised a rough template of what I was thinking of having in a normal week of training. My GPP isn’t so great currently, as I just transformed from being a fatty. Anyways, here’s what I was thinking of doing. Any suggestions (volume / intensity /additional things) would be fantastic!
NOTE: The weight program intensifies each week. Also, squat will be on the next monday, and it repeats as such.
Week 2 lifting = 3x3 70% 80% 90%
Week 3 = 5x75% 3x85% 1x95%
Week 4 = deload (40%, 50%, 60%)
Sunday:
Off. (Stretching/Foam Rolling)
Monday:
Weights
Military Press (130# 1RM)
65%x5
75%x5
85%x as many reps aspossible
Accessories:
Dips 5x10
Chin-ups 5xfail
Tricep Extensions 3x10
Extensive Tempo Training
8x200m
200m walk between runs.
Tuesday
Extensive Tempo Runs @ 65-75%
1st set 100 + 100 + 100
2nd set 100 + 200 + 100 + 100
3rd set 100 + 100 + 200 + 200
4th set 100 + 200 + 100 + 100
5th set 100 + 100 + 100
+ = 50m walk
100m walk in between sets.
Will be run in a field.
Wednesday
Weights
Deadlift (335LB 1RM)
65%x5
75%x5
85%x asmanyreps as possible
Accessories:
Glute-Ham Raise 3x10
Bulgarian Split Squats 3x10
AbWheel w/ Knees - 5x20
Thursday
Speed work
30m x 4 flying starts
Plyometrics
Box Jumps (bent knees) (80% 4x4) (37")
Depth Jumps - 75cm (reps/sets not sure yet)
Broad Jumps 3x3
Friday
Weights
Bench Press (195LB 1RM)
65%x5
75%x5
85%xasmanyreps as possible
Accessories:
DB Incline Bench 3x10
Chin-ups 5xfail
Kroc Rows (DB Rows)
1 warmup set of 10 reps
2x25
Saturday
[i]Calisthenics
Core Work w/ Medicine Ball[/i]