T Nation

Alternating Routine Critique


#1

Hey

Right now I'm following a Candito 6-week and I'm amazed at the progression after a long stall... Peaking in November.
I think cycling with different objectives than building strength on the big 3 won't hurt though. I thought about doing : 6 weeks focused on improving big 3 - 6 weeks on other weaknesses. Namely, athleticism, explosiveness, glutes and shoulders specifically which I believe compliment very well all lifts

This is what I've planned to do. I have learnt Olympic lifts in a club already and they are awesome IMHO, I miss them right now.

Saturday : sprints

Sunday : light jog, 40'-ish

Monday off

Tuesday upper body 1 : snatch, Paul Carter shoulder day 1 (routine here : https://www.T-Nation.com/training/nailing-the-overhead-press)

Wednesday lower body : hip thrusts, squats&deadlift variation

Thursday off

Friday upper body 2 : clean&jerk, PC shoulder day 2

  • ab wheel everyday

Any ideas welcome!


#2

If you goals are truly: athleticism, explosiveness, glutes and shoulders specifically

then I feel you would benefit from:

  • jumps, throws, agility work
  • forgetting the jog unless you have a reason to jog for 40 minutes
  • moving heavy objects from one location to another in various ways (eg sled, carries, etc)
  • leaving the ab wheel for lifting days

#3

Right, I forgot the plyo and carries. I will try to find a gym with a sled when I’m changing town in December but not sure about that.

Otherwise plyo before lifting days + carries and ab wheel for 5-10’ at the end of the sessions seem great ideas.

Well I just enjoy running a lil bit. Bluetooth headphones, 10 good tracks, a good spot and go. Would like to get that 10km in 40mins one day. I feel like improving my aerobic capacity doesn’t hurt, actually it has never hurt.


#4

That’s cool but if your goal is explosiveness and athleticism rather than running 10k in 40m. I’d plan accordingly.


#5

Yep running through a bunch of different phases/proven programs over the course of a year is a great idea once past beginner level. Also good way to ‘learn’ your body…


#6

Thinking more about the whole thing I was about to suggest 3 months of strength/explosiveness (similar to above template but without the jog as suggested) followed by 2 months of big 3 with emphasis on bench then bodyweight and running for a few weeks to cool off

I always appreciate ur answers with links towards articles from when I didn’t even know what a barbell was. They always make a lot of sense.

Thx guys


#7

Christian thibaudeau just dropped a pretty nice article on the matter today.

I’ve had a very good progression on diet and training lately and I know my recovery is sub optimal because of high stress and poor sleep (super noisy neighborhood, about to move next week). Still had a hard time understanding how fatigue from training can be handled.

His explanations helped a lot.