Sunday, February 24, 2013

The Plan - Part II

Hey guys,

After I posted the results from the 4th cycle I sat down to think about how to adjust my plan. I decided that, until now, the design of my plan worked pretty well for me so I'm gonna leave it that way in general. I changed some exercises due to my progressions in that exercises (I highlighted the replaced ones compared to my first plan). I always progressed to the next step after I met the target 3 times in a row, but I decided to make one exception from this rule - wall headstands to crow stand. Due to the fact that I met the target last time, the feeling that it definitly won't be a problem to meet it again and my decision to integrate 1 set of 2 min. wall headstand each time when I perform crow stands makes me feel that it won't be a problem.

Cycle 5-8:

Day 1 - Wall Push Ups, Knee Tucks, Bar Hang & Trifecta
Day 2 - Horizontal Pulls, Shoulderstand Squats, Double Leg Calf Raise from the floor with straight legs & Trifecta
Day 3 - Straight Bridges, Crow Stand & Trifecta
Day 4 - Rest
Day 5 - Wall Push Ups, Knee Tucks, Bar Hang & Trifecta
Day 6 - Horizontal Pulls, Shoulderstand Squats, Double Leg Calf Raise from the floor with straight legs & Trifecta
Day 7 - Straight Bridges, Crow Stand & Trifecta
Day 8 - Rest

Additionally I plan to integrate kettlebell swings and HIIT (high-intensity interval training) somewhere in the plan, but I don't know when yet. I'm gonna inform you by the time I do it.

 After I've finished this 4 cycles I'm gonna reconsider the plan again and, if necessary, restructure it.

Targets for each exercise:

Wall Push Ups: 3 sets of 50 reps
Knee Tucks: 3 sets of 40 reps
Horizontal Pulls: 3 sets of 30 reps
Shoulderstand Squats: 3 sets of 50 reps
Straight Bridges: 3 sets of 40 reps
Crow Stand: 1 set of 1 minute
Bar Hang: 4 sets of 1 minute
Double Leg Calf Raise from the floor with straight legs: 3 sets of 90 reps

Once I've met the progression standard (the targets) 3 times in a row I will move on to the next step of the routine.

Cadence:
Still 2-1-2, which means 2 seconds up, hold for a second, 2 seconds down, no rest between 2 reps (e.g. for pushups)

Some exercises (like the knee tucks & the shoulderstand squats) are still pretty hard for me, but I think I can manage to progress to the second step during cycles 5-8...at least I hope so.

P.S.: At my youtube channel (Andreas Heller) you can already find some videos/playlists to the different progression series (I'm gonna explain the exercises in further postings).

Cheers,
Andi