I am considering switching in DJ’s 1/Day program for my current weight training routine. I actually see it fit into the training regimen better then any other program. I’ve given help… now I need help.
I’ll cycle on DJ’s for a month then off DJ’s for a month.
I am going two-a-day style:
My debate:
Strength morning and endurance night or vice versa
My (proposed] plan:
S:
Off
M:
Dumbell Bench
Cycle (1h 30m w/ Intervals)
T:
Row
Run (1hr Speed Work)
W:
Squat
Swim (1hr Endurance)
T:
Off
F:
Military Press
Cycle (45m Endurance)
Run (45m Endurance)
This is probably a stooopid question bro, but why are you thinking of the 1LD?
Given your bizarre penchant for wanting to run and swim and bike in the same day and all…?
I know strength is important, but wouldn’t something with more than one movement, using something like a 3-5 rep scheme be more for you?
Just curious. I’m sure you’ve thought it out well, I’m just interested in what you came up with.
I’m with JW on this one? What are your goals? What are you trying to achieve?
[quote]Joe Weider wrote:
This is probably a stooopid question bro, but why are you thinking of the 1LD?
Given your bizarre penchant for wanting to run and swim and bike in the same day and all…?
I know strength is important, but wouldn’t something with more than one movement, using something like a 3-5 rep scheme be more for you?
Just curious. I’m sure you’ve thought it out well, I’m just interested in what you came up with.
The only thing that made me consider it was how easy it fit in with the rest of my training. I thought that because each day didn’t attack every muscle group in either the lower or upper body, it seemed less likely to steer me into overtraining.
More movement does make sense, it’s just hard to find a fair balance that won’t overtax the body (although my Carbolin 19 might provide some help).
This is why I was going to cycle the specific strength training every other month. I’ve attempted to find a solid kettlebell routine, but DragonDoor wants $$. You could say I am more lost in thought than set on a plan.
[quote]Hot AZ wrote:
I’m with JW on this one? What are your goals? What are you trying to achieve?
[/quote]
I have my final race of the season on Sept. 25th. It is unusual to have such a stretch of time between races so I see it as a chance to break my PR. Next season is my first true competitive season so I was hoping to do some experimenting to find a solid routine to approach the increased distance and frequency of next season.
You are not going to tax the body enough to cause any adaptation with that crap. Don’t be afraid to overtrain and train smart, working upper/lower body in full three times a week.
[quote]KombatAthlete wrote:
You are not going to tax the body enough to cause any adaptation with that crap. Don’t be afraid to overtrain and train smart, working upper/lower body in full three times a week.[/quote]
I see what you are saying. I’d need to really find a program that was meant to develope raw strength more so then hypertrophy.
But it also brings up another concern… strength training AM and “cardio” PM or PM / AM?
[quote]KombatAthlete wrote:
You are not going to tax the body enough to cause any adaptation with that crap. Don’t be afraid to overtrain and train smart, working upper/lower body in full three times a week.[/quote]
with what crap?
The One Lift A Day stuff?
If you do that right, it’s punishing. I’m not a huge fan of DJ…but he’s got his shit together, that’s for sure.
Hormones are higher in the morning.
And I was just reading through Thibs at your service, where he was talking more about the E.E. Body builders, they do the strength stuff AM and more of the volume stuff PM.
That’s why I say that.
Of course, I’m probably talking through my ass…or someone’s ass…!
On the other hand, if you like to run when you first get up, do that.
I don’t like to lift in the morning.
Never have.
[quote]Joe Weider wrote:
KombatAthlete wrote:
You are not going to tax the body enough to cause any adaptation with that crap. Don’t be afraid to overtrain and train smart, working upper/lower body in full three times a week.
with what crap?
The One Lift A Day stuff?
If you do that right, it’s punishing. I’m not a huge fan of DJ…but he’s got his shit together, that’s for sure.
[/quote]
I was hoping he meant more on the whole body level. As far as the particular lift you do per day… 7 sets of hard core squats… christ… and the lockerroom is downstairs.
How long are the endurance races you’re training for? IMO, long slow distance training is extremely overrated for all but the longest endurance distances. You need to regularly run your full race distance or a bit more for specific endurance, but aerobic and anaerobic capacity can be built more efficiently with less of a negative impact on strength and lean body mass by doing circuits, shorter, faster, more intense aerobic conditioning, and working on speed and form. Keep in mind that speed work taxes the CNS, too.
Bottom line: If you’re training for a 5k or something along those lines, you’d be much better off doing 15-25 minute circuits for most of your cardio sessions and occasionally running your race distance or a 30-minute long, slow distance run.
[quote]Joe Weider wrote:
strength in the morning and cardio PM.
Hormones are higher in the morning.
And I was just reading through Thibs at your service, where he was talking more about the E.E. Body builders, they do the strength stuff AM and more of the volume stuff PM.
That’s why I say that.
Of course, I’m probably talking through my ass…or someone’s ass…!
On the other hand, if you like to run when you first get up, do that.
I don’t like to lift in the morning.
Never have.
[/quote]
You’re on the same train of thought. If I get more support for my idea, I will go AM Weights PM Cardio.
One thing for sure… calorie intake has to be sky high. I am usually at 4,000+ kcal with the endurance training alone.
[quote]TriGWU wrote:
Joe Weider wrote:
strength in the morning and cardio PM.
Hormones are higher in the morning.
And I was just reading through Thibs at your service, where he was talking more about the E.E. Body builders, they do the strength stuff AM and more of the volume stuff PM.
That’s why I say that.
Of course, I’m probably talking through my ass…or someone’s ass…!
On the other hand, if you like to run when you first get up, do that.
I don’t like to lift in the morning.
Never have.
You’re on the same train of thought. If I get more support for my idea, I will go AM Weights PM Cardio.
One thing for sure… calorie intake has to be sky high. I am usually at 4,000+ kcal with the endurance training alone.
[/quote]
2 things.
Here come the twinkies!
Why do you care what I think or anyone else–barring input from Thibs or CW or whatever.
Do what your body tells you to do.
It will, you know.
[quote]Ross Hunt wrote:
How long are the endurance races you’re training for? IMO, long slow distance training is extremely overrated for all but the longest endurance distances. You need to regularly run your full race distance or a bit more for specific endurance, but aerobic and anaerobic capacity can be built more efficiently with less of a negative impact on strength and lean body mass by doing circuits, shorter, faster, more intense aerobic conditioning, and working on speed and form. Keep in mind that speed work taxes the CNS, too.
Bottom line: If you’re training for a 5k or something along those lines, you’d be much better off doing 15-25 minute circuits for most of your cardio sessions and occasionally running your race distance or a 30-minute long, slow distance run.[/quote]
A bit more then a 5k
September is an Olympic Distance triathlon. These will be my typical season races as this is the distance collegiate teams compete at. (1mi swim 26.2 mi bike, 6.2 mi run)
Thats the only real concern. I am experimenting to find a staple routine for the upcoming season:
Starts March 18th with a Half-Iron race (1.2 mi swim, 56 mi bike, 13.1 mi run).
5 weeks of speed work to prepare for a shorter/faster race. (likely on full 80mg of C-19)
April 24th: Olympic Distance followed by an Olympic distance race every month until the end of September.
Following the September race it’s all endurance training:
Season will conclude with Ironman Florida November 6th. (2.4mi swim, 112mi bike, 26.2 mi run)
A bit off topic but a general idea of the far-future plans.
First the disclaimer. I’m not by any means an endurance athlete, nor do I have much experience in trading training ideas with them. HOWEVER, my readings do indicate that the general progression of training in a workout should go from Speed, to Strength, to Strength-Endurance, to Endurance, in that order. (Kurz 2000).
I’ve also found this pattern to be generally true for multiple workouts in a day, if each of the workouts has a specific goal, as yours seem to.
My thoughts on the matter are that your nervous system is freshest for high demand work before you do your endurance work. The other part is that muscle glycogen is not yet depleted if you train your strength first, and this will allow you to work much harder.
Balancing this out, of course, is that if your primary training goals are all endurance related, then you need to work your primary goals first and foremost, no matter what. But from the nature of your posts, I think that you seem to be leaning more towards the strength spectrum for the short term.
