Hello everybody, I just wanted to get some thoughts on an idea I had to help me improve Max Strength and Anaerobic Endurance. The max efforts lifts I will concentrate on are: deadlift, squat, & push press. For anaerobic endurance I will be concentrating on body weight circuits, loaded complexes, and jump rope.
My question is if the below routine would help me achieve my goals of improving both these qualities with only 4 days of training per week or if the volume is too much. I have already tried out the “Day 2” template and wow! I feel it working
Day 1)
1)Max effort 5/3/1 deadlift (every 3 weeks I will switch between DL and back squat.)
2)RE squat variation
3)GH raises – switch between GH raises and good mornings
4a,b,c) Back, trap, and, shoulder circuits
5)jump rope – 10 - 15 minutes HIIT style (30 second sprints, 1 - 2 min low intensity or rest)
Day 2)
DE wholebody routine:
1a)Clean grip high pull
1b)Clean
1c)Clean plus push press
(these three exercises are done one after the other with 60 - 85% of 1RM C&J for one rep each, with 30 second of rest and continuing until I lose power and cannot complete the series; the goal is to be able to get 10 sets in under 12 minutes before adding weight.)
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barbell, dumbbell, or bodyweight conditioning circuits 4 - 6 movements focusing on explosiveness and speed. The goal is to up work capacity/density once every week and then back off after 3 - 4 weeks depending on how I feel, etc.
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Conditioning runs on treadmill or low intensity cardio on bike/elliptical machine depending on fatigue levels.
Day 3)
- ME Push press 5/3/1
- RE/ME pull up variation (switch between RE body weight and ME doubles every other week)
- arm specific assistance work: as many as I can fit in in 15 - 20 minutes depending on fatigue levels
Day 4)
DE wholebody routine:
1a) snatch grip highpull
1b) snatch
1c) snatch plus OH squat
(these three exercises are done one after the other with 60 - 85% of 1RM snatch for one rep each, with 30 second of rest and continuing until I lose power and cannot complete the series; the goal is to be able to get 10 sets in under 12 minutes before adding weight.)
-
barbell, dumbbell, or bodyweight conditioning circuits 4 - 6 movements focusing on explosiveness and speed; different from “Day 2” routine. The goal is to up work capacity/density once every week and then back off after 3 - 4 weeks depending on how I feel, etc.
-
Jump rope skills session: 20 minutes focusing on quality over quantity.