I work on my own as a PT and was looking for inspiration on program design. Thought I would try and take a short cut and see if anyone had any advice on workouts that combine strength work at the start and metcon at the end.[/quote]
I think my biggest concern is that you’re advertising yourself as a PT and that you couldn’t figure this out on your own.
Forums are good for discussion. Plenty of very good trainers, coaches, etc have surely learned from one another via forum discussion. I’m certainly not opposed to the idea of intelligent discussion. But your question was so vague and so general that you come off as a “PT” (is there a legitimate certification behind this, or are you a self-advertised “PT” because you’re a random guy in good shape who thinks he can train other people?) that just strings together random shit and calls it a workout.
I mean, if you want an idea for how to “do strength work at the start and metcon at the end” - it seems pretty simple. The question is so vague that it’s pointless.
Here’s a better example:
"Hey guys, here’s a program I’ve been using with my clients to combine strength training with a MetCon finisher at the end.
Strength: Work to Power Clean 3 RM
MetCon: 21-15-9 Thrusters / Pull-ups
Strength: Work to Back Squat 3RM
MetCon: 50-40-30-20-10 WallBalls / Air Squats
Strength: Work to Overhead Press 3RM
MetCon: 21-15-19 Clean-and-Jerks / 800-meter run
I chose this because (REASON) and I think (X) compliments (Y) really well on (Day Z). I’m not sure I like (EXERCISE) matched with (EXERCISE) because it seems like a lot of (SOMETHING) too close together, and I want to figure out how to program more of (EXERCISE) into the program. Any suggestions?"
(I’m not saying whether that’s a good or bad “program” - just saying that from a question like that, we can actually discuss the relative merits of each exercise choice, how they compliment one another, whether it’s a good idea to do X after Y)[/quote]
Thank you for the helpful advice. On reflection I realise my question was very vague and the only thing I managed to do was make myself look pretty stupid. However I have no shame in admitting that I am a PT (certified) and was looking for some inspiration (and maybe qualification) in program design. Though I now see I didn’t make that clear and my first ever forum post hasn’t done me any favours! Still, I’m sure people have recovered from worse!!
So, onto the plans. What I am trying to achieve is a 3 day strength & metcon program aimed at increasing strength and CV fitness, resulting in elevated EPOC.
What I have so far is:
Squat 5 x 4 @ 80% of 1RM week 1 (working up to 3 x 3 @ 100% by week 10)
RDL 4 x 6 - 8
DB front squat 2 x 15
Metc con (as many rounds as possible in 15 mins)
Glute bridge x 10
Box jumps x 10 (20")
Sled push 2 x 10m
Air squats x 20
Bench press 5 x 4 @ 80% of 1RM week 1 (working up to 3 x 3 @ 100% by week 10)
Incline DB press 4 x 6 - 8 (or possibly military press)
Press up burpee 21, 15, 9
Thrusters 21, 15, 9
Deadlift 5 x 4 @ 80% of 1RM week 1 (working up to 3 x 3 @ 100% by week 10)
Pullups/Lat pulldown 4 x Max
Jump pullups 21, 15, 9 (maybe too much?)
My rationale for picking what I have is that 3 major lifts are covered (squat, bench, dead) and there is a progressive protocol to follow over a 10 week period. Following this I have added a bit of hypertrophy work and then the MetCons which I believe are all complementary to the previous strength element.
My concerns are: is there enough shoulder work and all together could there be too much?
Thanks in advance.