Yeah, for sure. I’ve got a much longer writeup of the methodology and intention behind the program that I should finish fleshing out at some point, but since this is a homebrew program that I doubt anyone else will ever want to run, there’s no urgency for that, haha.
But the basic idea is that the program is called The Dúnadan, which specifically refers to Aragorn, and the conceit is that as the Dúnadan he epitomizes the best qualities of Elves, Dwarves, and Rangers (drawing on his time with Legolas and Gimli in TTT). Elves are fast, agile, and light; Dwarves are strong, sturdy, and powerful; and Rangers are resilient, adaptable, and endurant. The Dúnadan is all three of these.
As far as that translates to training, it kind of permeates the program. Lifting days have heavy work (Dwarf), technical/supplementary high-rep work (Elf), and complexes (Ranger), as well as carries (Dwarf), agility/mobility work (Elf), and bodyweight/accessory work (Ranger). There’s a similar breakdown for running, conditioning, etc. choices.
And then on a broader scheme, each block of programming is 9 weeks of 3 3-week waves. Currently, each wave has a week for Elf, a week for Dwarf, and a week for Ranger. (I might do a block in which there’s an Elf wave etc.) How that actually affects training is mostly in terms of load management, rep and set schemes, and mindset. During the Elf week, I set goals that are focused on moving quick, hammering technique, running fast. During the Dwarf week I try to increase the load and do more carries. During the Ranger week I lengthen distances, increase conditioning and work capacity overall, address deficiencies, etc. And then once every block I do some sort of themed challenge: climb Weathertop, the Flight to the Ford, that sort of thing.
It’s meant to be a general athletic framework that I kind of just run indefinitely and plug other programs/training/comp prep into as necessary. Sort of a baseline for the rest of my life that gives me some structure and allows me to work toward specific goals without neglecting the fundaments of fitness. This is just the trial run, but so far I’m really happy with the setup of everything.
I apologize that even this “summary” is so long-winded, haha. But that’s the gist of it.