In mid-December last year I posted information about my workout framework and since then, consistent with my post on periodization and with great help from my personal trainer, I’m nearing the end of another mesocycle and wanted to provide a quick update. I’m a big believer in learning as a lifelong thing regardless of which vector the learning is focused on; something should be moving forward all the time both physically and mentally and I’ve learned a lot lately.

For most of my life I followed “the bodybuilder workout” which means lots of body-part isolation using mostly assistance exercises (ones that are single joint and rarely mimic any real world movements.) with lots of rest in between sets. After last summer’s successful workout cycle I picked up some Olympic lifting techniques and incorporated more running into my schedule so this last 6 weeks or so has really been about combining all of that; a truly functional regimen focused on intensity. I take no credit for putting this together though.. my trainer wrote this whole thing up for me. Details further below but here’s how I’d characterize the benefits:

• I feel more like an athlete than a weightlifter
• Bigger/faster/stronger legs
• Increased overall flexibility
• Increased strength & endurance

When I described my last workout framework I specifically left off the details and explained why in that post. In the spirit of trying something new, I’ll go ahead and list for you exactly what I’ve been up to (minus the weight since that changes week to week as it should) for those interested in the details…Unless otherwise notes, rest between sets is minimal (as fast as I can catch my breath)

Mon/Fri (upper body):

Mon (strength/hypertrophy) 4 x 10 of each, Wed (endurance) 3 x 15 of each

• Full Cleans (rest 2-3 min)
• Push Press (rest 2-3 min)
• Super-sets
  • bench press + rows
  • dumbbell tricep press +  reverse rope pull downs
  • dumbbell lateral raises + close grip pull downs
  • pull ups + dips (burnout on each)
  • free motion machine rope curls + rope tricep push downs
  • exercise ball side extensions + side sit ups

Tue/Thu (lower body + high intensity group training):

45 min group class, high intensity mix of plyo, body weight work, light handheld weights.  I usually do the resistance workout first though (with a few hours rest/refuel before the HIT).

• Super-set:
  • hex dead lift 3 x 10 + back extensions 3 x 15
  • sumo back squat 3 x 12 + leg curl 3 x 15
  • leg press 3 x 10 + leg extensions 3 x 15
  • barbell walking lunges + plyo lunges 3 x 10
  • barbell weighted squat jumps 3 x 10 + decline sit ups
• glute press 3 x 15

Wed (active recovery)

• 20 min cardio (I usually hit the StairMaster)
• light chest fly focusing on full range of motion, 3 x 15
• super slow push ups focusing on tight core, 3 x 15
• 1 arm bench press (just the bar, these are KILLER)
• free motion machine reverse fly, 3 x 15
• free motion straight arm pull down, 3 x 15
• interior/exterior rotatory cuff, 3 x 15
• straight leg roman chair, 3 x 25
• wheel roll outs,  3 x 15
• double crunches & v-sits, 3 x 25 each

Note: one day per week I have a random workout, could be 60 min of all body weight stuff, could be some misc Olympic stuff, could be all cardio, could be 100% plyo.  Something challenging but fun! I also try to squeeze in at least one run per week for 40-60 minutes (on the trails preferably) usually on the weekend.

Let me try to answer what I suspect are the top 2 questions about this workout:

1. Where do you find the time? I should probably do a whole post on time management one of these days but the short answer that I don’t have to – it’s baked into my life. Exercise is an enabler to health, wellness, success and productivity. Start your daily TODO list *after* you have accounted for daily exercise. When you stop thinking about exercise as an optional activity you’ll be amazed at how all other things in life simply fall into place.
2. When do you rest? Recovery is critical, there is no doubt about it. If you first build a strong cardio base, consistently get at least 7 hours of sleep each night and eat right you’ll find that your recovery systems will become more and more efficient. Listen to your body; don’t kill yourself but remember that progressive overload is the name of the game so make sure you are pushing the envelope.