I need a little help with my programming. Can you all give me input?
The 3 main things are
1. I want to get so I can do 10 pull ups
2. I need some metcon
3. I love my current strength training program. I am growing actual muscles!
This is what I have:
Mon, Wed, Fri: A or B
A: Squat, bench, back extensions, chins
B: Squat, OHP, dl/or/ powerclean
Tuesday: Climbing Gym
Thursday: Rest
Saturday or Sunday, Yoga and/or climbing gym
What do you think I should add and when should I add it?
6 comments:
That's a tough one, you have a ton on there already.
1. For 10 pullups I'd do what I did and grease the groove. I'd literally start with 1 pullup 5-10 times a day with at least a half hour in between. Do that like 3 days a week.
Make sure to really concentrate on form. I noticed you have a tendency to shorten the range of motion on these when you are getting fatigued. Don't do that. After 2 weeks try adding a pullup (or add a pullup every other set say). Continue SLOWLY adding reps until you are about up to 5. Don;t increase from there. After you are at 5 for a couple weeks I bet you can hit 10.
Of course that program only works if you can do PUs at home for some people.
Also, do they have to be pullups or can they be chinups? Most people are stronger at chinups.
2. Metcon depends of the type of metcon you are talking about. I'd avoid any barbell metcon where you are doing exercises similar to what you are doing for strength. KB swings are great. I'd put then in 2 days a week say? Something like set of 10, light jog or jumprope, set of 10, light jog or jump rope...
Off days for lifting would be OK.
3. It's one of the greatest strenght programs ever.
Sam - you are awesome.
1. I have a hangboard at home, so I can do pull-ups at home. Pull ups are more useful than chin-ups in the climbing world anyway. So pull-ups it is. Do you think matters what days I do this? I can do it on a M, W, Fri or should I try to do it on non-lifting days. Thank you - I can do this.
2. I was thinking of jumping rope - but I can alternate rope jumping and kb swings. That is a good idea. Can it be 10-15 minutes of hard work? Does that seem right?
3. It really is. I have been trying to get strong for forever. It is nice to be doing something that works. I love my muscles.
Can we see a picture of your muscles?
Re: KB / Jumprope - I did a program in the spring as recommended by Sam that was 10-12 minutes, with 30 seconds of swings, 30 seconds of jumprope. It was good.
Great! Make sure to concentrate on form on PUs. Each rep starts from a dead hang, etc.
GTG is good. Don't be afraid to do them on consecutive days. Getting good at pull ups requires you to do them often. In addition to working strict PUs, I would really suggest you start learning to kip too. This will let you get the volume up sooner, not to mention the core control you learn is useful for climbing.
Crossfit WODs are a good source of inspiration for metcons. Avoid picking something you like doing, or doing the same thing over and over. Jump rope by itself is aerobic and does not place enough demand on big muscles to be a metcon. Combine with KB swings, etc., or body weight exercises.
The only differences I see between Chris and my advice is that I like doing the same metcons all the time and if dead hang PUs are the goal stick with them. Screw volume! :P
Post a Comment