Hello folks, I hope everyone's okay...
I think for a while I've lacked consistency and a clear plan, so I've decided to set a basic weekly program which I'd like to stick to for a couple of months (say, 90 days).
Here's the weekly schedule, it's a general guideline, i.e. it's okay if I can't manage to do everything as long as I complete a solid/strong amount/intensity of training every week:
- Monday: High intensity/conditioning
- Tuesday: Strength (upper body/back)
- Wednesday: Casual bodyweight training (GtG pushups and/or pullups; grip/tendons training)
- Thursday: Physio wkt + full-body stretching (if I don't have physio appointment or if it's a light wkt, then it's still a rest/moderate training day)
- Friday: High intensity/conditioning
- Saturday: Strength (upper body or full-body), or Rest/Nothing
- Sunday: Full-body stretching (or Yoga), and Casual Bdw Training (e.g. GtG pushups and/or pullups; grip/tendons training)
And in addition: on a daily basis, do some knee rehab and some specific ("problem area") stretches (or foam rolling).
As always, I tend to want/plan to do too much (esp. considering my limited energy, cf. narcolepsy), but it's better to have a plan and modify it as I go than to have no structure/program and inevitably procrastinate (or just lose the motivation to work out because it's frustrating to have to decide what to do on a daily basis). Also, it's okay to switch some days, again the priority is to have a decent overall week of training.
Here are many selected options (non-exhaustive list, but it's good to have some readymade options I can pick and choose) that intrigued me when searching the darebee wkt library, I probably should take a moment each weekend to plan the next week's specific wkts/sessions:
- High intensity/conditioning:
- Various intense wkts: Hybrid Athlete, Speed+1, Catapult, Hard HIIT, Survival Mode, Super Jump
- Box wkts: Mason+, Firefighter, Pixel
- Sandbag wkts: First Responder, Drag & Drop, Power House
- Kettlebell wkts: Full-body kettlebell, Icon, Cannonball, Kettlebell HIIT
- Jump rope wkts: Power Skip, Power Line
- Shadowboxing wkts: Heavyweight, The Brawler, Pro Boxer, The Final Bell, Knockout
- Combat+conditioning/power wkts: Ninja Assassin, The Hybrid (possibly too hard but can modify it at first), Barbarian, Damage Dealer, Extraction, Void, Breakout
- Other stuff I can do at the gym: skierg, rowing, sled, monkey bars, bike, med balls, ...
- Strength (mostly upper body):
- (note: some might be too hard, either wait until I can do them or just adjust them a bit)
- Some of the above wkts (e.g. box and sandbag wkts)
- Brute arms & back, Brute leg day, Boulder, Hardback, 50 pushups (wkt), Pecs (wkt), Biceps & Triceps (wkt), Epic Arms
- Grip training: Grip training wkt, Kitten wkt, Hang in there wkt
- Potentially (not the priority but who knows), barbell lifts: squats (e.g. 3x5@100kg), deadlifts (e.g. 1x5@120kg), curls, rows...
I have also thought about some specific goals (e.g. basically working up to 5x10 of things like pushups, burpees, up/down planks, up/down dogs, renegade rows, kettlebell swings...; then reduce rest to 30"...), but it's not my immediate priority and I'll probably progress towards them by just getting back to intense training which is the goal of this program. It's in the back of my mind, but not the main thing right now...
As you can see the goal is to do 3-4 intense/complete workouts per week, and then do some bodyweight training, stretching/mobility, grip training, knee rehab, the rest of the time. As I've mentioned many times, energy and fatigue due to narcolepsy are a big factor, but I hope I can start getting back to more intense/frequent training!
Healing vibes for remaining almost part of your recovery
a little extra money should ease things around here!
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