Oh, I was meaning cardiac/aerobic work. My client is about 133.8, same height as you. You have similar characteristics just from looking at a few of your pictures.
On your off days…Why dont you try some recovery work? Something along the lines of 20-45 minutes of keeping your heart rate from 120-140, static stretching around 5-8 minutes followed by a hot/cold shower. Basic stuff.
Maybe you already do this.
and doing a thorough dynamic warm-up?
Its helped tremendously with my clients strength. At least know this: Her ROM is much better: what she enjoys most is the feeling of activation after a set of glute bridges, rollover to v-sits, drop lunges, hamstring walks, etc…
I cant give you an entire warm-up: We do more than just strength train so our warm-up is progressive, we could get away with 20 minutes awhile ago, now its around 30-45: When we change our training objective it might get shorter…it might get longer. But I would suggest a basic order of warming up: 8-10 minutes of jogging/Upper to Lower in terms of dynamic stretching-20 minutes total.
also a light volume of jumps will help your strength in the long run, just a suggestion. Ive noticed with this girl Ive been training a few things
-She started doing jump squats recently, not every month, not for 4 months straight, just a staggered progression, we only introduce them during certain training blocks of the year: she gets out of the hole quicker on squats, shes gain a significant amount of strength and her body has been looking significantly better/curvier. I cant say its simply the jump squats, I can say that more explosive lifts = more explosive looking body akin to a sprinter…have you seen female sprinters bodies?
-Shes a lot faster; a lot more explosive.
-You dont need to start with a high volume. Simple 2 x 6 but really explosive, and work your way up to 3 x 10 really GOOD quality jumps. Then next work your way up to 2 x 2 x 6 etc…all the way to 2 x 3 x 10, then add something like split squat jumps. I never add too much work.
Anyway.
Good luck.
Also we utilized 5/3/1 for 6 weeks . The results were fairly positive. My opinion is that if you dont have a lot of time its a great program; if you do have a lot of time, or can train 4x a week for at least an hour then there are superior programs provided you know your body, and what you are doing. Then again, Jim wendler doesnt market it as the best damn program, he markets it as something that works…minus the bullshit.
Hence why its so damn good.
she added a significant amount of str with 5/3/1. Or another suggestion instead of doing 5/3/1 is simply to train with Sub maximal weights at 75-85% of your 1RM. I always found this to be the best range for consistent strength improvement, the only difficulty is when people go over that 85% mark or do that 85% to often.
anyway off to work. p’c
