My Training Regimen and Why

We’re all busy people, so I’ll jump straight to it. Below is my current self-prescribed and individually-designed training regimen with explanations for why I am following this plan. Workouts that can elevate your heart rate and make you sweat are a dime a dozen. Here is what it looks like to craft a unique plan for an individual that is tailored to their personal goals.

Goals:

1. Raw strength - get back to (and surpass) my pre-hit-by-car-while-cycling strength levels

   • Strategy: spend time in the 3-6 rep range at the beginning of the session, long rest intervals to replenish ATP-phosphocreatine energy stores, supplement with creatine

2. Anaerobic threshold - improve fitness capacity and muscle tone

   • Strategy: Interval training with 2-3 rounds of high intensity effort followed by 3 minutes rest

3. Aerobic threshold aka Zone 2 training - cardiovascular health

   • Strategy: High-rep low-intensity circuits, steady-state cardio sessions, daily step goals

4. Feel good - address aches, pains, and personal injury history

   • Left knee (medial meniscus degenerative tear - frequent exposure to deep squats and warmup well)

   • Left thumb (hairline fracture affecting grip strength - ditch the lifting straps, be mindful of bone vs muscle healing times, avoid vibration by riding stationary bike vs outside, no slamming the bar when deadlifting)

Weekly checklist:

1. Squat

2. Hinge

3. Lunge

4. Push

5. Pull

6. Carry

7. Gait

Day 1: Vertical Push

Overhead press 5x5, rest 3-5 minutes

Push Press 3x10-12, rest 2-3 minutes

Circuit (no rest between exercises, 1 minute rest after the last station, heart rate at or below ~130 bpm)

• Shoulder Fly x 15

• Dumbbell Overhead Press x 15

• DB Shrugs x 15

Day 2: Hinge and Horizontal Pull

Deadlift 5x5

Hang Clean x 5, High Pull x 5 (3 rounds)

Circuit:

• DB Row 3x15 each arm

• DB Curl 3x15 each arm

Day 3: Horizontal Push

Flat Bench Press 5x5

Narrow Grip Bench Press 3x10-12

Circuit:

• Wide Pushups x 15

• Triceps Rope Extension x 15

• Barbell Overhead Triceps Extension x 15

Day 4: Zone 2 Training

30-45 minutes low-intensity steady-state cardio (stationary bike, walk/ruck, row)

10-15 minutes core work (planks, side planks, supermans, crunches)

Day 5: Vertical Pull

Wide Grip Pullups: weighted 5x5 or bodyweight rep scheme 5, 6, 7, 8, 9, 10, 9, 8, 7, 6, 5

Cable Pulldown 3x12

Circuit:

• Straight Arm Lat Pulldown x 15

• DB Incline Bench Low Row x 15

• Band Lat Pull Around x 15

Day 6: Squat and Lunge

High Bar Back Squat 5x5

Low Bar Back Squat 3x10

Circuit:

• Split Squat or Lunge x 15 each leg

• Kettlebell Swing x 15

Day 7: Zone 2 Training

30-45 minutes of low-intensity steady-state gait training (cycle, walk, ruck, row)

10-15 minutes core work (planks, side planks, supermans, crunches)

On a weekly basis, strength is improved by increasing the weight on the bar. Anaerobic thresholds are improved by either reducing rest intervals or increasing rep count. Aerobic thresholds are improved by adding an additional round or increasing rep count.