I’m looking to design a routine that includes:
Main Focus: Max strength (Bench, Dead, Squat)
Secondary Focus: Endurance strength ( Pushups, Chinups, Situps for max number of reps)
Third focus: Some explosive strength ( power cleans, jump squats, jump pushups ect)
I also do two 3 to 5 mile runs per week and 2 conditing workouts ( med ball, complexes, sprints, jump rope)…
Any idea how to boil that down into a progressive, intelligent, program?
I don’t think it can be done because you basically want to work on every component of fitness at once:
Max strength
Endurance
Power
Aerobic conditioning
Anaerobic conditioning
There’s no way you can incorporate all of those goals into any kind of effective routine. You need to pick two of those that are closely related (strength and power, endurance and aerobic conditioning, etc) and work on only those two.
After 8 weeks or so you can change your workouts to work on some different goals. There is no way you will improve all of those things at once unless you are a coming from a completely sedentary lifestyle.
Also, I recommend you read How to Design a Damn Good Program by Christian Thibaudeau. Although I don’t always agree with his methods, he does a good job in that article of making you realize that you can’t have it all at once and that you need to chose one thing to focus on at a time.
I’ll leave the progression up to you because I don’t really use periodization schemes much, but here’s how I’d organize the week (warmup sets not included, all sets listed are with the same weight each set):
Monday (max strength)
3x5 Press
3x5 Squat
3x5 BB Curl
3xReps BW Dips
3x8-10 heavy abs (pick something…I like decline situps)
3x12-15 weak point (I do calves)
Run afterwords or later in the day
Tuesday (conditioning/endurance)
Do one of your conditioning workouts here and include your pushups, situps, etc.
Wednesday (off)
Thursday (power)
do your explosive lifts on this day. Power cleans and snatches, etc. Work up to a heavy triple, or do multiple sets of 3 with the same weight or whatever. For power days I usually wing it based on how I’m feeling.
Thursday (conditioning/endurance)
Do your other conditioning workout on this day
Friday (max strength)
3x5 Deadlift
3x5 Bench
3x8-10 Rows (pick your favorite variation)
3xReps Chin-up
3x8-10 abs work
3x8-10 weak point (I do incline presses because my upper chest sucks/is weak)
Run afterwords or later in the day
Of course, I recommend throwing in some hard grip work. You’re only as strong as the hands holding on to the bar.
Rest lots on Saturday and Sunday, you’ll need it. You’ll also have to eat plenty, because this is a pretty decent amount of work in one week.
If you go to westside-barbell.com read some of Louie Simmons’s stuff this is exactly what kind of programs he designs, most of the time you spend on max strength and power with ME and DE days, and you work conditioning in the training, and also do sled drags, wheelbarrow pushes or other cardio forms, and every 2-3 weeks you do a RE lift where you take a given weight and exercise and do it just short of failure, or for a given time for endurance.