T Nation

Potential Workout Plan


#1

Okay guys, I read Thibadeau's article "Pendulum Training" which he wrote a while back and I found it to be a good protocol for what I am currently looking for in my training. In the article, Christian discusses how switching between different training styles and goals each week will lead to greater success in more than one field of strength training.

So, I decided to switch off between strength and power each week (I am thinking of trying out for rugby next semester). After looking over the example training schemes he gave in the article, I put together something tailored to my needs:

First Week: Strength

Monday..
A) Deadlift
4/3/2 wave loading (x2)
B) Front Squat
6/4/2 wave loading (x2)
C1) Pullups
6/4/2 wave loading (x2)
C2) Military Press
7/5/3 wave loading (x2)
Wednesday..
A) Squat
4/3/2 wave loading (x2)
B) Snatch Grip DL
6/4/2 waves (x2)
C1) Military Press
6/4/2 waves (x2)
C2) Fat Grip Chins
7/5/3 waves (x2)
Saturday..
A) Sumo DL
4/3/2 waves (x2)
B) Zercher Squat
6/4/2 waves (x2)
C1) Towel Pullups
6/4/2 waves (x2)
C2) Push Press
7/5/3 waves (x2)

Week 2: Power/Speed
Monday..
A) Hang Power Snatch
5x3
B) Hang Power Clean
5x3
C1) Staggered Plyo Pushups
3x6
C2) Jump Squats
3x6
Wednesday..
A) Hang Power Snatch
5x3
B) Hang Power Clean
5x3
C1) Speed Bench Press (light weight)
6x3
C2) Speed Front Squats
6x3
Saturday..
A) Hang Power Snatch
5x3
B) Hang Power Clean
5x3
C1) Speed Pushups (weight added)
6x3
C2) Broad Jumps
6x3

((REPEAT))

I know I am going to be doing a lot of the same stuff each week, but do you guys think this is possible? I am looking to try out something different, I have already done 5/3/1 for strength, but by switching between power and strength each week, I am hoping to make some good gains. Constructive criticism would be nice.


#2

It seems like you are trying to serve two masters switching back and forth each week. I think you'd be better suited to follow a rather standard protocol for athletes which is to do 2x/week max effort (or as you call it "strength") and 2x/week dynamic effort (as you say "power").