The start of our spring athletics season has really thrown me for a loop, and caused me to deviate from some of my core habits. Training has be inconsistent these past two weeks, but I have still managed to squeeze out some strength gains in this block. Most notably is a 9% increase in my Barbell Front Squat, now at 245 lbs. Trap bar RDL went up to 345 lbs. This became challenging as the knurling on my bar is quite aggressive, and I did not want to wear lifting straps. Lastly, my weighted chin-up went up to 70 lbs. Despite the inconsistency, progress was made, and progress is progress.
This next block is a quick two weeks as I travel and will have limited access to equipment. The focus will be a blend of arms, core, and conditioning. I find these areas are the easiest to train with minimal equipment. There are two upcoming trips to Florida, one personal, one for work. The first is a 4-day weekend where I will not have access to a gym. The plan is to do bodyweight and resistance band exercises. And who knows, I may just go for a run (GASP). As for my work trip, the gym there has dumbbells, machines, cable tower and an array of cardio equipment. You can check out both of my training programs below.
Once we are back home and into our routine, we have one week of power development and then transition into five weeks of emphasizing the big three. We will discuss what that looks like in a future post. Hope you find some value from the training programs shared below:
Bodyweight & Bands Only
Day 1: Core | ||
3 Rounds | ||
Core Circuit: | ||
A1) | Hollow Body Hold | 30" |
A2) | Sit-Ups | 10 |
A3) | Reverse Crunch | 10 |
A4) | Side Planks | 30" |
A5) | Long Lever Plank | 30" |
Day 2: Lower | ||
3 Rounds | ||
Lower Circuit: | ||
A1) | Front Squat | 10 |
A2) | Reverse Lunge | 10 |
A3) | Back Squat | 10 |
A4) | Good Morning | 10 |
A5) | RDL | 10 |
A6) | Calf Raise | 20 |
Day 3: Lower | ||
3 Rounds | ||
Lower Circuit: | ||
A1) | OH Tricep Ext | 10 |
A2) | Hammer Curl | 10 |
A3) | Close Grip Push-Up | 10 |
A4) | OH Curl | 10 |
A5) | Front Raise | 10 |
A6) | Pull Apart | 10 |
Finisher: 50 Push-Ups |
Hotel W/ Equipment
Day 1: | ||
A1) | Stationary Lunge | 3x8 |
B1) | RDL | 3x8 |
C1) | SL Calf Raises | 3x15 |
D1) | Hollow Body Hold | 3 x 60 |
E1) | Bike | 10 x 15" / 45" |
Day 2: | ||
A1) | Chin Ups | 3x8 |
B1) | DB Bench Press | 3x8 |
C1) | DB Row | 3x8 |
D1) | 50 Push-Ups | |
E1) | Bike | 10 x 15" / 45" |
Day 3: | ||
A1) | DB Shoulder Press | 3x8 |
B1) | DB Hammer Curl | 3x8 |
C1) | Rolling Tricep Ext | 3x8 |
D1) | Sit-Ups | |
E1) | Bike | 10 x 15" / 45" |
With gumption,
Dan