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FIT program - January to April 2009 - Damon

Damon [no longer around] said Jan 2, 11:55 PM:

New year always seems to bring a new phase of strength training for me and I have sought this year again to structure and intensify my training. I have a renewed energy in this new year to focus deeply on my strength training and incorporate a more structured approach to training that once again brings in the philosophy of FIT.

The program is relatively simplistic, built on a principle of not defining sets, but looking to maximize work load in every session (either through increasing total reps, weight or both) and building each week through 3 phases; accumulation, intensification and peaking. The rest/ recovery phase is also arbitrary and dependent on my at the moment capacity to surrender, ground and charge between the focus of each set.

Ive adapted and borrowed heavily from a program that was posted on t-nation and saw the potential to use in my own FIT practice.

Any questions, suggestions on this drop me a gaiaMail or post a reply to this pod entry. At the end of the program ill write up a summary and reflection of the efficacy of this program.

Strength and spirit

Damon

Day 1: Squat Day
Phase 1: Accumulation (4 weeks) Target rep range: 6 reps/set
Phase 2: Intensification (4 weeks) Target rep range: 3 reps/set
Warm-up: C2 Row for 2 min then split lunges for 30 sec 4 rounds
Movement 1: Back squat /Front Squat/OH squat (20 minutes) (note only one exercise per session)
Movement 2: Power Squat clean (15 minutes)
Movement 3: Full Snatch or BB Thrusters (10 minutes)

Phase 3: Peaking (2 weeks)Target rep range: 3/2/1 wave
Warm-up: C2 Row for 2 min then split lunges for 30 sec 4 rounds (10 minutes)
Movement 1: Back squat /Front Squat/OH squat (20 minutes) (note only one exercise per session)
Movement 2: Power Squat clean (15 minutes)
Movement 3: Full Snatch (10 minutes)

Day 2: Press Day
Phase 1: Accumulation (4 weeks) Target rep range: 6 reps/set
Phase 2: Intensification (4 weeks) Target rep range: 3 reps/set
Warm-up: 6 way barbell 10 minutes)
Movement 1: Military Press (20 minutes)
Movement 2: Incline DB press(15 minutes)
Movement 3: Ring/Hindu push up or dips (10 minutes)

Phase 3: Peaking (2 weeks)
Target rep range: 3/2/1 wave
Warm-up: 6 way barbell (10 minutes)
Movement 1: Incline DB Bench press (20 minutes)
Movement 2: Military Press (15 minutes)
Movement 3: Ring/Hindu Push Up or dips (10 minutes)

Day 3: Deadlift Day
Phase 1: Accumulation (4 weeks) Target rep range: 6 reps/set
Phase 2: Intensification (4 weeks) Target rep range: 3 reps/set
Warm-up: Kettlebell complex (10 minutes)
Movement 1: Deadlift (20 minutes)
Movement 2: Full clean and Jerk (15minutes)
Movement 3: Sumo Hi Pulls (10 minutes)

Phase 3: Peaking (2 weeks)
Target rep range: 3/2/1 wave
Warm-up: Box jumps, vertical jumps, jumps with a knee tuck, etc. (10 minutes)
Movement 1: Deadlift (20 minutes)
Movement 2: Sumo hi-pulls (15 minutes)
Movement 3: Full clean and Jerk (10 minutes)

Show Replies

Re: FIT program - January to April 2009 - Damon

Rob said Jan 6, 1:03 PM:

Thanks Damon,

Since you brought up maximizing work load in your training session I thought I'd just point out the concept of Power Output.

This concept is simply it's the total weight multiplied by the number of reps, but here's the key addition. You then divide that number by the time you took to complete your training.

Reps x weight

___________

Total Time

This is your power output, it's mostly expressed in pounds per minute.

For performance training this equation is essential and with each workout you want to increase your power output by either increasing reps, weight or by decreasing the total time it takes you to complete your training.

With FIT, practitioners are forced to manage their physiological and psychological states in a faster more nuanced and responsive fashion which of course takes practice. This is especially the case when you are shortening your times between sets in decrease your total training time.

Damon, good luck and if you get a chance explain what the times means for our readers. For example what does the 15 minutes mean after Power Squat clean?

Thanks,

~Rob

Re: FIT program - January to April 2009 - Damon

Damon [no longer around] said Jan 7, 6:03 AM:

In reference to this sequence, each workout had a certain intensity zone that is defined by the number of reps, and the aim is to complete as many successful lifts during the prescribed time frame. For example, Power Clean and Squat (15 minutes) in the “Accumulation Phase” is as many sets of 6 reps I can complete in 15 minutes.

A power clean and front squat is a movement whereby I start with bar from the floor in a deadlift position with hands in an over position, lift and catch the bar in a quarter or half squat position aka the power position. with the bar is lifted across the top of the chest and shoulders (think Olympic weight lifting cleans without the super deep knee movement), then with the bar in position stand and complete one front squat (one rep)

The phasing is designed to drop the rep count in each phase set but significantly increase the weight at each phase thereby increasing the intensity of movement and concentration. I am only in week 1 of the Accumulation phase however I should have an understanding of what my capability to increase the workload at the intensification phase by week 5. The peaking phase will have me do 2 rep max for the first week and then 1 rep max for as many sets in the specified time which is a slight change from my original program.

Despite the structure the program, this sequence is enabling me to auto regulate training because if I am receptive I can increase the intensity and power output by either taking shorter rests and complete more sets or increase the weight. The rest between sets is completely arbitrary and dependant, as you refer, to managing my physiological and psychological states in preparing for the next set. I can also measure my power output and using this in my post workout reflection.

If any one else has any questions please feel free to comment.

I am also interested in how others are apply the various strength training techniques into an Integral Strength/FIT practice - so if you are out there post away.

Strength and spirit

Damon

Re: FIT program - January to April 2009 - Damon

WH said Jan 13, 1:25 PM:

Looks like we're sort of on the same path with this form of workout. My approach is not all that different from what you are doing. Cool.

I like the time blocks - I keep trying to do more in the given block, either sets or weigt. i can already feel my cardio improving without doing any “real” cardio.

The next phase of my approach will also seek to drop the reps to three per set, but that is as low as I will go.

Because I'm doing a different combination of the same exercises each week, I could stay on this program for months without gettting bored, just switching up the rep cycles or the time blocks (some days I'm doing 10 min blocks anywat, due to lack of time).

How are you liking this approach?

Peace,
Bill

Re: FIT program - January to April 2009 - Damon

Damon [no longer around] said Feb 4, 4:27 PM:

Bill
Gratitude for the comment on my training program. I actually saw from Integral Options Cafe that you were drawing from the same influence in your own training. Purely by coincidence but it is cool that we are on a similar space in terms of training methodology.
Im finding the sessions are very intense - but theres a simplicity that I really resonate with. I know very clearly before each session, exactly what I need to do giving me space to focus on the training and the space between. Im now in the intensification stage whereby im into the 3 rep range which is a different experience than the accumulation phase. I have up until this point a real fragmented training period over the previous 6 months and this program is enabling me to re-establish my training.
I had a week off this program last week as I was travelling to Australia but had a great week of training at a new training facility that friends of mine had set up (I posted a thread about it on Integral Strength). on reflection I will plan at the end of each phase take a week off the program and focus on a different style of training for that week.
Let me know how you are progressing as well.
Damon