After a couple rest days (one with an easy 2.5 mile run), I got my act together to set out my new training program. While I am still a little beat up from the Regionals workout (specifically, the one that ripped my hands to shreds and apparently my biceps are internally about as bad as my hands are externally...) I figured I should be good enough to get after a new program. My hands have healed up so quickly, in fact, they are fully usable as of today. Insane. Proving once and for all I have Wolverine qualities (from X-Men, no the actual animal. He heals fast for those of you who don't know). To get things rolling I went out with a large group last night and did a crazy long sandbag workout that lasted us about an hour. perhaps not the smartest move Ive made but it was low-intensity enough to not beat me up too much. In fact, with a little pool time this morning I was feeling really good to go in the gym.
So, for the next two months I am going to be following a very straight forward strength program designed by a trainer I follow from time to time named Mike Robertson. A regular on T-Nation and a big name in Sports Performance, Mike has a very straight forward and easy to understand approach to his programming. My goals for the next four months are to focus on my greatest weaknesses (gymnastics) and get myself back to the basics in terms of strength. So, this turned out to be just about as perfect a program as any.
Monday - Run/swim. Tumbling/gymnastics. Squat focus strength.
Tuesday - Run. Rings/gymnastics. Press focus strength. Short MetCon.
Wednesday - Tumbling/Jumping/gymnastics. Mobility/Recovery
Thursday - Swim. Isometrics/gymnastics. Deadlift focus strength.
Friday - Lock-out focus strength. Medium/log MetCon
Saturday - Optional. Sports.
Sunday - Rest. Mobility/Recovery
The running, gymnastics, tumbling and MetCons are all my own additions to the program, and, I will be opting in strict pressing for the most part over bench pressing as I suck at that movement completely. For a more detailed look at this program, check out the article on T-Nation HERE. Robertson will be publishing the second month soon.
After these two months, I plan to put together my own program based on aspects of ones that have worked for me. The ulitmate goals here are to become WAY more proficient with all things gymnastics (especially muscle ups and handstand push ups), and get my strength numbers to new, much, much higher levels. In terms of goals, here is what I am expecting out of my training in the next 4 months:
HSPU - 5+ strict (current - 1)
Muscle Ups - 1 strict, 10+ kipping (current - 5 kipping)
Deadlifts - 550# (current - 500#)
Squat - 445# (current - 405#)
Strict Press - 200# (current - 181.5#)
Additional goals/focuses: Continue to learn what nutrition program meshes best for me and my training program at the time to more quickly see and feel results. Focus more on supplemental lifts to build stability and balance I have clearly lost thanks to my hardcore CrossFitting (I have very strong opinions on this that I have alluded to in the past, I have it in my to-write list as a separate article altogether). Condition on a regular basis as to informally train for my next big feat. Um. This leads me to my next subject. Many of my closest friends and such know this, so I guess this is the first official announcement: I plan to attempt an Ironman Triathlon this coming fall. As only i know how, perhaps always wanting to do too much to ever be incredibly good at anything, I am already looking into a nice, quiet Maryland Ironman I can jump into and do. It's been a goal of mine for a few years to do one before I turn 30, so, I have a little under a year to get it done! Following that fun, it's CrossFit 100%.
So, lot's of good info out there. I am sure more will be coming your way over the next couple weeks!!
Never Stop, GET FIT.
Josh Courage
So, for the next two months I am going to be following a very straight forward strength program designed by a trainer I follow from time to time named Mike Robertson. A regular on T-Nation and a big name in Sports Performance, Mike has a very straight forward and easy to understand approach to his programming. My goals for the next four months are to focus on my greatest weaknesses (gymnastics) and get myself back to the basics in terms of strength. So, this turned out to be just about as perfect a program as any.
Monday - Run/swim. Tumbling/gymnastics. Squat focus strength.
Tuesday - Run. Rings/gymnastics. Press focus strength. Short MetCon.
Wednesday - Tumbling/Jumping/gymnastics. Mobility/Recovery
Thursday - Swim. Isometrics/gymnastics. Deadlift focus strength.
Friday - Lock-out focus strength. Medium/log MetCon
Saturday - Optional. Sports.
Sunday - Rest. Mobility/Recovery
The running, gymnastics, tumbling and MetCons are all my own additions to the program, and, I will be opting in strict pressing for the most part over bench pressing as I suck at that movement completely. For a more detailed look at this program, check out the article on T-Nation HERE. Robertson will be publishing the second month soon.
After these two months, I plan to put together my own program based on aspects of ones that have worked for me. The ulitmate goals here are to become WAY more proficient with all things gymnastics (especially muscle ups and handstand push ups), and get my strength numbers to new, much, much higher levels. In terms of goals, here is what I am expecting out of my training in the next 4 months:
HSPU - 5+ strict (current - 1)
Muscle Ups - 1 strict, 10+ kipping (current - 5 kipping)
Deadlifts - 550# (current - 500#)
Squat - 445# (current - 405#)
Strict Press - 200# (current - 181.5#)
Additional goals/focuses: Continue to learn what nutrition program meshes best for me and my training program at the time to more quickly see and feel results. Focus more on supplemental lifts to build stability and balance I have clearly lost thanks to my hardcore CrossFitting (I have very strong opinions on this that I have alluded to in the past, I have it in my to-write list as a separate article altogether). Condition on a regular basis as to informally train for my next big feat. Um. This leads me to my next subject. Many of my closest friends and such know this, so I guess this is the first official announcement: I plan to attempt an Ironman Triathlon this coming fall. As only i know how, perhaps always wanting to do too much to ever be incredibly good at anything, I am already looking into a nice, quiet Maryland Ironman I can jump into and do. It's been a goal of mine for a few years to do one before I turn 30, so, I have a little under a year to get it done! Following that fun, it's CrossFit 100%.
So, lot's of good info out there. I am sure more will be coming your way over the next couple weeks!!
Never Stop, GET FIT.
Josh Courage
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