We are now entering the more “functional” training phase of our 12 week periodized program. Because I am a USA Weighlifting coach and I focus on the competition lifts for my training, I will be adding a weightlifting option to the training schedule. If you are an athlete or general fitness enthusiast, follow the linear strength program. If you are an athlete, you may want to introduce plyometrics or agility skill training into your non-strength days or into your warm-ups on strength days.

Endurance Training: Use these either between strength training days or four hours before or after a strength workout.

Option 1 (moderate intensity): Run Jump Rope 1 minute followed by 1 minute of rest for 10 rounds.
Option 2 (high intensity): Run, bike or row 6 rounds of the following intervals: 30 seconds all out effort followed by 2 minutes of moderate pace. Complete all six rounds with no rest between intervals. Include a 2 minute warmup round at the beginning of the sets. (I like this workout, it burns a lot of calories and increases overall power production.)
Option 3 (low intensity): Run 5K, Bike 10 miles (Tobacco Trail down in Cary has a fantastic trail for this http://www.ncroadrunners.org/att10miler/) swim 1 mile, or row 5K. Keep intensity low, total workout time should be 20-30 minutes.

Daily Workout February 1, 2010

Part Ia: Weightlifting:
Snatch high pulls: 2-3 reps, 6-8 sets
Back Squat: 3-5 reps, 5 sets
Power Snatch: 2-3 reps, 6-8 sets
Split Jerk: 3-5 reps, 5 sets

Part Ib: Linear Strength
Back Squat 3-5 reps, 5 sets
Overhead Press 3-5 reps, 5 sets
Optional: Power Snatch: 2-3 reps, 6-8 sets

Part II: Core/Conditioning
Kettlebell swing 1 minute
1 minute rest
3 rounds
Use a weight that is relatively heavy for you such that 20-30 repetitions is going to be a challenge.

Coach’s notes:
The power snatch is performed from the floor to overhead and is caught high without a squat.

Daily Workout February 2, 2010

400 meter run
10 pullups
4 rounds

Core work:
20 Medicine ball Russian Twist
15 Medicine ball situp
3 rounds

3 sets hanging knee raises

Daily Workout February 3, 2010

Part Ia: Weightlifting
Cleans 2-3 reps, 8-10 sets
Front Squat 2–3 reps, 6-8 sets
Behind the neck snatch grip push press, 6-8 sets of doubles
Overhead Press: 3-5 reps, 5 sets

Part Ib: Linear Strength
Deadlift 3-5 reps, 5 sets
Push Press 8-10 reps, 3 sets
Optional, Hang Power Clean 3 reps, 5 sets

Part II: Conditioning/Core
Walking overhead lunge, 50 steps
15 pushups
3 rounds

Coach’s notes: Overhead lunges are performed holding weight overhead. This can be a medicine ball, barbell, plate, set of dumbbells, etc. Or simply hold both hands overhead. This increases the challenge to the core and balance. Choose a weight that is safe and challenging.

Daily Workout February 4, 2010

Rest Day

Daily Workout February 5, 2010

Part Ia: Weightlifting
Snatch 2-3 reps, 8-10 reps
Cleans 2-3 reps, 8-10 reps
Split Jerk 2-3 reps, 8-10 sets from split position, lift bar from rack

Part Ib: Linear Strength
Bench Press: 3-5 reps, 5 sets
Back Squat: 8-10 reps, 3 sets

Part II: Conditioning/Core

Choose one of the following options:
1. 8 fifty yard sprints, resting 30 seconds between efforts
2. 4 400 meter runs, resting 2 minutes between efforts
3. Jump rope 2 minutes with 1 minute of rest for 4 cycles

Coach’s notes: On the linear strength schedule, this is a bench press heavy day while the squat is more of a dynamic effort. Use adequate warmup sets to reach working weights for the prescribed set range.

Daily Workout February 6, 2010

To be announced. I will host this again at my house at 10 am weather permitting.