I don’t like change. I find something I like and I can’t get enough of it. I have a very addictive personality which is good for some things and bad for others. When it comes to training, if I didn’t plan ahead, I know I would find myself repeating workouts over and over. Luckily, another one of my traits is scheduling my life. For example, I have already planned my meal schedule for this fall around my work and school schedule. Many will laugh at this type of planning, but it honestly helps me. I can always change it if the unexpected occurs. Here’s why I’m posting. I know training periodization is optimal for most types of goals trainees pursue, at least to some extent. My main goal is be functionally strong. I use Westside methods along with many stuff from Coach Davies. Since I don’t embrace change very well, I find it hard to keep changing my workouts every three weeks or so. The other day I had some extra time and here’s what I planned for my training schedule for Aug-Dec. I kept in mind that I needed some periodization in my program. I can always change reps, TUT, sets, volume, etc. but as far as what bodyparts and the training split, this will be it.
AM Monday: Dynamic Effort Legs, Legs, Core Work, Rows.
PM Monday: Med Balls and GPP-weighted.
PM Tuesday: Med Balls, Sled-lower body, Weighted Bucket Walks.
AM Wednesday: Dynamic Effort Bench, Triceps, Rows, Extra work on Glute/Hams, Reverse Hypers.
PM Wednesday: GPP-non-weighted and Sprints.
PM Thursday: Med Balls, Sled-upper body, Weighted Bucket Walks.
AM Friday: Max Effort Legs, Legs, Core Work, Chins.
PM Friday: Med Balls and GPP-weighted.
AM Saturday: Max Effort Bench, Triceps, Rows, Rotator Cuff Work.
Goals of this training split is to bring up work capacity, upper back, legs, and overall conditioning. I welcome all suggestions, comments, advice, critiques, etc. Thanks T-men.