I was curious if my plan for weights (volume wise) is too low or ok for during in season track training.
Week 1: 5 reps x 3 sets
Week 2: 3x3
Week 3: 1x3
Week 4: Start over
The first week is done in good form and not hard weights. Week 2 and 3 is where the weight is added.
I would be doing this:
Fri: Bench, Squat, (supplement lift: Pull downs)
Sat: abs
Sunday: Power Clean, pull down, (Sup lift: Push press)
Mon: abs
Tuesday: bench, Squat, (supplement lift: pull down)
High intensity days would coincide with weights, abs with low intensity days.
My question is about the volume though, not the weight schedule and days of training. Is it ok to do that much volume, too low, is the third week not a good idea to do? Or is it fine. If it is ok, no need to fix it. Im not looking to get something fixed if it doesn’t need to be fixed :). Thanks for any information.
I would add in some scapular retraction/horizontal pulling of some sort just to balance out your pushing.
Bent rows would be good, maybe something like 2x5 or 2x6. You could even do a seated row if you prefer. You just don’t want to risk a shoulder injury with all the vertical pushing and horizontal pushing you have. As long as you balance out you’re movement you’ll be cool, even though it’s maintaining.
For every pull, include a push on the same plane, and vice versa.
Bench/Row
Pulldown/Jerk
You get the idea. Hope that helped.
That is why I do do the push press on Power clean days, and pull downs on Squat/Bench days. Its opposite of the other, it is balanced.
The way I am doing the supplement lifts is basically 2 sets of the reps for the day.
Anyways, anyone have thoughts on the volume?
I see that, but you still have no horizontal pulling or scap retraction movement in there. 2 days you are benching/lat pulldown, 1 day you are squatting, 1 day you are power cleaning/push press. Lat pulldown is not the opposite of a bench press as far as movement planes go, it is a vertical pull.
I suggested that to help you acheive some sort of balance and keep your shoulders healthy. But if you don;t agree, then that’s your call.