New Training

The upcoming Alferd Packer Trail Challenge has incited me to switch gears as far as training and weightlifting. I’m at a loss as far as combining training schemes, so if you have any ideas please share. I’ve put together a rough training outline, but I’ll get to that later. First let me review my last training cycle.

Work Out
My goal was to increase my 1-repetition maximum and I ended up using a wave loading program. I restricted my training to three movements, squat, dead lift, and bench press. Nothing else. I matched my max for the bench press. I set a new max for the squat. I determined my max for the dead lift. With each workout I felt a little stronger and a little more confident. If I were to continue the plan for two more weeks I could set even higher personal records, but I’m cutting it short so that I can train for the Alferd Packer Trail Challenge. My current 1-rep maximums are as follows:

~ Squat: 345-lbs
~ Bench: 225-lbs
~ Dead Lift: 315-lbs

I truly feel that I cut off this program right as I was peaking, so I’ll keep this plan in my bag-o’-tricks for the next time I try to set new personal records.
Grade: C

Diet
I had no nutrition plan and I paid for it. The holidays provided to many opportunities for my to indulge my unholy sweet tooth. I was weakweakweak.
Grade: D

New Plan
My goals are to condition myself for 13.1-miles of cross-country running while maintaining my mass and strength. I know running will sap my energy stores leaving me flat in the gym, but I’m hoping once my body adapts I’ll regain some of my bounce. Basically, my plan is to run three times a week and use a total body (because my legs will always be fatigued), low volume (to avoid over training), high weight (to preserve my strength gains) lifting routine.

Monday
Power Crunch Machine: 5X5
Squat: 40%/5 60%/5 90%/3 100%/2
Pull-Ups: 50%/5 90%/3 100%/2
Seated Military Dumbbell Press: 50%/5 90%/3 100%/2

Tuesday
Running: 45-60 minutes

Wednesday
Power Crunch Machine: 5X5
Dead Lift: 40%/5 60%/5 90%/3 100%/2
Bench Press: 50%/5 90%/3 100%/2
Preacher Curl: 50%/5 90%/3 100%/2
Overhead Triceps Extension: 50%/5 90%/3 100%/2

Thursday
Running: 45-60 minutes

Friday
Power Crunch Machine: 5X5
Power Snatch: 40%/5 60%/5 90%/3 100%/2
Seated Row: 50%/5 90%/3 100%/2
Pectoral Fly: 50%/5 90%/3 100%/2

Saturday
Run: 7.5-13.1 miles
-or-
Cross Train (e.g., cross-country run, wind sprints, climb stadium stairs, etc.)

My dietary plan is maintenance level calorie intake with a 40/30/30 (Protien/Carbs/Fat) macronutrient dispersion. I’ll tweak the carbohydrates as I train to see if a higher carb content will help my stamina. Like I said before, I’ve never tried to combine endurance and strength training. If anybody has any tips or tricks please let me know.
...and so it was written, shenry at 1/08/2003 12:49:00 PM.
...and so it was appended with .