I’ve been doing some research of my own lately on much of CT’s and CW’s training strategies. So far I’ve basically written four different programs: Nutrition, Speed and conditioning based on WS4SB and Renegade training, A split program based on much I’ve read and a Total-body program based on CW’s articles.
Here’s the Speed & conditioning program that I plan on following together with some swimming. (It’s been copied, haven’t changed anything yet)
Speed and Conditioning:
Strongman Conditioning:
A. Overhead Keg or Medicine ball toss - 5 tosses, rest 30 seconds between tosses
B. Tire Flip �?? 3 sets of 5 flips, rest 3 minutes between sets. Or 3 sets of 30 seconds, rest 3-4 minutes between sets. (In the timed set variation, the athlete performs as many tire flips as possible in the given timeframe.)
C. “Zigzag” Farmers Walk �?? Perform 3 sets of 50 yards around cones. Rest 3-4 minutes between sets.
D. Backward Sled Drag �?? 2 sets of 40-50 yards. Rest one minute between sets. This is a great “finisher!”
E. Tug-of-War
Speed Training:
A. General Warm-up / Movement skills (5-15 minutes) bodyweight squats, jumping jacks, skipping, back pedaling.
B. Ground-based mobility (5-15 minutes) roll-overs into V-sits, fire hydrant circles, mountain climbers, groiners.
C. Frequency drills (2-3 minutes) these drills should only last 5-10 seconds, and I recommend 2-3 sets for each. (Example: low pogo jumps, wideouts, ankling.
G.
10-yard sprints �?? 10 sprints with 1 minute rest
20-yard sprints �?? 6 sprints with 2 minutes rest
40-yard sprints �?? 4 sprints with 4 minutes rest
Renegade Training:
GPP (non-weighted): 30 seconds each exercise, 4 total sets
A) Jumping jacks
B) Shuffle splits
C) Burpees
D) Star jumps
Explosive/Jump Training
Barrier Jumps x 10 sets
Strength Development, weighted
A) Snatch �?? Split Lunge with Overhead Squat, 4 x 3
B) Kettlebell or Dumbbell Snatch, 3 x 30
C) Medicine Ball Scoop, forward throw, 3 x 3
D) Medicine Ball Scoop, backward throw, 3 x 3
E) One-legged Squat, 3 x 10
F) Box Squat, 6 x 3 (50% of 1RM)
G) Glute-Ham Raises, 5 x 20
H) Reverse Hyper, 3 x 5-7 reps
I) Towel Chins, 3-5 x 10
GPP (weighted)
Wheelbarrow Stroll, 300 pounds, 5 minute walk (increase time as you progress)
Abdominals
Chinees, 30 seconds on, 30 seconds off for 5 minutes
SPLIT Program:
Day 1
Chest/Triceps:
Bench Press 3 x 10-12 reps
Flat Dumbbell Fly 3 x 10-12 reps
Bench Press Incline 3 x 6-8 reps
Incline Dumbbell Fly 3 x 6-8 reps
Dips 3 x max reps
Close-grip bench presses 3 x 12-15 reps
Pushdowns 3 x 12-15 reps
Day 2
Back/Biceps: Pull-Ups/ Chin-Ups 3 x max reps
Lat Pull down 3 x 10-12 reps
Deadlift 4 x 12 reps
Bent over Row 3 x 6-8 reps
Seated Rows 3 x 12-15 reps
Barbell Curl 3 x 6-8 reps
Dumbbell Curl 3 x 12-15 reps
Preacher Curl 3 x 10-12 reps
Day 3
Shoulders/Legs:
Military Press/Clean and Press 5 x 5 reps
Seated Dumbbell Press 4 x 6-8 reps
Lateral Raises 1 x 100 reps
Rear Deltoid Raises 3 x 10-12 reps
Shrugs 5 x 5 reps
Squats 4 x 12 reps
Lunges 4 x 12 reps
Leg extensions 3 x 10-12 reps
Leg Curl 3 x 10-12 reps
*Forearms:
Wrist curls (forearms on knees) 3 x 15 reps
Reverse barbell curls 3 x 12 reps
*Abs: Alternate between these two:
Workout 1
Abs-circuit: sprinter sit-ups, V-ups, toe touches, hip thrusts 3 x 15
Workout 2
Kneeling cable crunch 3 x 12-15 reps
Machine crunch 3 x 6-8 reps
Swiss ball crunch 3 x max
Serratus Crunch 3 x max
Total-body Program:
Day 1
Bench Press 3x10
Pull-ups 5x5
Military Press 5x5
Front Squats 4x12
Triceps Pushdowns 3x15
DB Biceps Curl 3x12
Lat Pull down 3x10
Shrugs 3x12
Day 2
DB Incline Press 3x10
Bent over row 3x10
Push press 3x12
Clean and press 3x12
Squats 4x12
Decline skull crushers 3x10
Seated leg curl 3x12
Chin-ups 5x5
Day 3
Deadlifts 4x12
Good mornings 3x12
Bench Press 3x10
DB row 3x10
EZ curl 3x12
Side/Front Raises 3x10
DB Rear delt raise 4x15
Dips 5x5
*Forearms:
Wrist curls (forearms on knees) 3 x 15 reps
Reverse barbell curls 3 x 12 reps
*Abs: Alternate between these two:
Workout 1
Abs-circuit: sprinter sit-ups, V-ups, toe touches, hip thrusts 3 x 15
Workout 2
Kneeling cable crunch 3 x 12-15 reps
Machine crunch 3 x 6-8 reps
Swiss ball crunch 3 x max
Serratus Crunch 3 x max
Nutrition Program:
Plan 1:
Breakfast: Egg and cheese omelet, Oatmeal, Metabolic Drive Complete Snack
Beef jerky, handful of mixed nuts
Midmorning snack: Tuna, boiled egg
Lunch: Chicken breasts, mixed veggies
Midafternoon snack: Pre and post-workout drink
Dinner: Steak, Salad
Evening Snack: Cottage cheese, Metabolic Drive
Plan 2:
Breakfast: 2 eggs, some “good” fat like a spoon of almond butter or slice of avocado, and 1 cup of oatmeal with applesauce
Midmorning snack: protein bar
Lunch: albacore tuna wrap or chicken and salad
Midafternoon snack: protein shake (whey and water), protein bar, or apple and almonds
Dinner: broiled fish or chicken, brown rice, vegetables, and salad
Evening Snack: protein shake
Plan 3:
Breakfast: Big bowl of porridge with blueberries and honey, a banana and mango smoothie.
Mid-morning snack: A sandwich, rye toast, or nuts and seeds.
Lunch: Large piece of grilled chicken or fish, with mixed roasted veg and a bowl of brown rice or couscous.
Afternoon snack: Banana, berries, apples or pears.
Dinner: Healthy risotto or brown pasta.
Supper: Baked or steamed fruit.
I am currently following CT’s Superhero program and I’m on the second phase (week 5-8). But as you can see I plan on doing both a split and total-body, however I haven’t planned the amount of weeks before switching between the two.
It feels like I have most of my training down on paper, any comments would be appreciated.