Hope you have had a good weekend, whatever you have been doing. It's been pretty steady here, just business as usual. We had a massive Hailstorm today, it lasted for about 15 minutes and it was good to see, it has cleared the air and kept all the dust down for the first time in weeks. Great !! I did a spot of training today, did 200 reps on the 24kg kettle bell Clean and Press and 100 snatches in a total time of 29 minutes 15 secs, which I was pretty pleased with, although right now I feel like I have been hit by a bus, I am aching like a good 'un!
For tonight's blog I am going to attempt to explain how you would now format your own weights training session after you have done your initial testing. This is aimed at the beginner.
Now that you have done your 15 repetition max testing you will need to put together your programme so that you can start to improve your strength.
So first we will deal with week 1 -6 of your training programme. We will work on the premise that you are going to train 3 x per week and that you have one hour in which to complete your training.
I can't guess what exercises you are going to do, but remember what I wrote earlier, you would need to pick 4 or 5 exercises per training session from the list that I gave you. For this purpose I will pick 5 and we will just do a snapshot of the week, so we will just look at the first session, but the other two will look exactly the same as far as sets, reps and recovery are concerned, it is just the exercises that will need to be different for each session.
Session 1 week 1.
This would be your testing session where you will find your 15 rep max's
- Locomotion - The static lunge = Bodyweight 15 + 15 reps (means each leg)
- Push - The Overhead Press = 15 reps @ 10kg Dumbells in each hand
- Pull - The Bent Over Row = 15 reps @ 20kg Barbell
- Changing levels - The Back Squat = 15 reps @ 20kg Barbell
- Rotation - The standing horizontal wood chop = 3 plates on the cable cross over machine.
Above are our hypothetical results for the first session of our new weight training programme. As I have already stated, you would do this for the next 2 sessions and record what you achieved for each exercise. So that you can understand what I mean:
Hypothetically
Exercise 1. We managed 15 lunges on each leg with body-weight only.
Exercise 2. We managed to overhead press 2 x 10kg dumbbells 15 times
Exercise 3. Doing the Barbell bent over row, we did 15 reps with a 20kg Barbell
Exercise 4. when doing the Back Squat, we managed to push out 15 reps with a 20kg barbell on our back
Exercise 5. Found us doing the Wood Chop with 3 plates on the cable cross over.
For this session on week 2, we now have to put into place how we are going to do the session. There are 2 choices, we can do it Horizontally, this means that you would complete all the given sets for a single exercise and then move to the next exercise on the list. Or we can do it vertically, as in circuit fashion, so we do 1 set of exercise one and then move to exercise two and so on. Don't worry it will become apparent what I mean if you don't get it yet.
Week 2. Session 1. Horizontal version
Ex 1. Set 1. Do 50% of your max = 7+7 lunges.
Set 2. Do your maximum reps = 15 + 15 lunges
Move to exercise 2
Ex 2. Set 1. Do 50% of your max weight overhead press = 5kg x 15 reps
Set 2. Do your max weight 10kg x 15 reps.
Do the same for the rest of the exercises in this session. Your first set will be 50% of your maximum, in the case of the lunge, we had no weight, so I just did 50% of 15 reps = 7 reps. Your second set will be your 15 rep max. You would then move onto Ex 2 and complete both sets, before moving to exercise 3. and so on.
Week 2 session 1. Vertical version
Ex 1. Set 1. Do 50% of your max = 7+7 lunges.
Ex 2. Set 1. Do 50% of your max weight overhead press = 5kg x 15 reps
Ex 3. Set 1 Do 50% of your Barbell bent over row = 10kg x 15 reps
Ex 4 Set 1 Do 50% of your Barbell Back Squat = 10kg x 15 reps
Ex 5 Set 1 Do 50% of your Horizontal wood chop = 1 plate x 15 reps
You would then go on to start at exercise 1 and go through again, but this time use your 15 rep maximum for all the exercises.
That would be the end of that session.
I would recommend training vertically when you start out.
Week 3 session 1
In the third week we would add another set to our programme
It would look like this for all your exercises, (so I am only going to give an example for 2 exercises, one with body weight only, one with an external load)
Ex 1. Static lunge, set 1. = 50% of rep max = 7+7 reps
Set 2. = 75% of Rep max = 10+10 reps
Set 3. = Rep max = 15+15 reps
Ex 2. The Overhead Press Set 1. 50% rep max = 5kg x 15 reps
Set 2. 75% rep max = 7.5kg x 15 reps
Set 3. Rep max 10 kg x 15 reps.
You would do these % whether doing horizontal or vertical training.
Once you have finished week 3. On all the exercises that you managed to get your 15 rep max on the final set, you will need to retest your 15 rep max weight, any exercises that you failed to get your full 15 rep max weight, stick with that weight until you get it on the third set.
Use the 50% - 75% - Max for weeks 4,5 and 6.
Once you have completed the first 6 weeks, you can now have a testing week on week 7. This will give you a bit of a rest. This time though, you are going to find a 10 rep max for your chosen exercises.
Once you have found your starting weights, you will do 6 weeks on this programme. Use the same method that you used for the first 6 weeks, but this time start straight out at 3 sets. Using:
Set 1. 50% max
Set 2. 75% max
Set 3 100%max.
Whenever you can perform 2 extra reps on your final set, then you should add 2.5% to your max weight for the next training session.
This method of training is called the Delorme method and works very well with beginners.
Rest times.
Your rest times should be short for the whole 12 weeks. Use 30 seconds rest in between sets and 60 seconds in between exercises for Horizontal type training, and 15 seconds between exercises and 60 seconds between circuits on vertical training.
That's it for tonight, I have tried to keep it as simple as possible, for ease of understanding, so I hope I have achieved my aim.
Tomorrow I am going to explain about lifting intensities for more advanced lifters.
Happy training
Steve
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