Programming Ideas and suggestions

[Travis Gordon]

Aloha One and All, 

 

I have a fairly general question. I am sure this has been asked, but I am being lazy and wish to get to the point. 

 

I cycle my personal training session through powerlifting, olympic lifting, kettlebells, and indian clubs. These aspects of my training interest with not change. My training cycles will usually run 8-12 weeks at a time and since I am getting into better health, I am considering getting back into competitive lifting. I have been actively training for 17+ years and I am great with my programming cycles (peaks and deloading). 

 

My question to the GB community is if anyone has suggestions with programming Foundation 1 at 5 days a week while still attending to my personal strength and performance goals. 

 

I am considering 2 options:

#1: Using the F1 program as a prolonged warmup on the corresponding days. Followed by my strength/conditioning work. 

#2: Melding the strength and mobility work in with my regular lifts. EX: SPL series with bar lift X in a circuit. 

 

Any and all information is appreciated. 

 

Keep doing the great work folks!

Thanks! 

- Travis

[Joshua Slocum]

Aloha One and All, 

 

I have a fairly general question. I am sure this has been asked, but I am being lazy and wish to get to the point. 

 

My question to the GB community is if anyone has suggestions with programming Foundation 1 at 5 days a week while still attending to my personal strength and performance goals. 

 

Yes: don't.

 

If you're going to use F1 as a supplement to your regular training, keep the volume low: I'd start at 3 days a week. 

[Travis Gordon]

Thank you for you input Josh. 

I can respect the modest 3/day week start for F1. Is there are time frame that I can look to if I might open up to 5/days week?

 

I should also note that I am not in competition mode for anything at the present moment and my attention is specific to skill development and barbell complexes. 

 

Would this change the parameters or is this still a 3/day week situation?

 

Again, thank you!

[Joshua Slocum]

It's recommended that people who aren't doing any other strength work start with 4; if you're doing other stuff in addition, starting at 3 would be prudent in my opinion. Spend 2-3 months at that volume. If you find that you're consistently energetic and hungering for more work, then up it to 4x/week, and try that for another 2-3 months before deciding whether you'd benefit from 5x/week. Note the emphasis on benefit: being able to handle a certain volume doesn't equate to making the most rapid progress at that volume. Training too much cuts into recovery, which is the part where you actually get stronger.