Hello TB Community,
I just wanted from feedback from more experienced TB practionners on this plan for 2020:
5 weeks of BB (skip the MS part at the end and jump to Operator)
1 week of 1RM test
6 weeks Operator + Black
6 weeks Operator + Black
either retest or rerun another block of Operator
I'm running Alpha for the BB because Bravo is unthinkable for me at this point.
The weekly plan on operator would be as follow:
Day 1 - SQ/BP/WPU
Day 2 - HIC (Boxing)
Day 3 - DL/OHP/WPU
Day 4 - HIC (Boxing)
Day 5 - SQ/BP/WPU
Day 6 - E (Running)
Day 7 - OFF
I use microplates, so I'm looking to up the Operator by 1% each week (instead of a flat +5/10lbs). For example in Block 1 70% becomes 71% in Block 2, 72% in Block 3 (if the 1RM hasnt been retested), etc.
I'm using a TM of 90%.
The goals for the end of 2020 are as follow:
Squat 5 x 405 (PR 5 x 365)
Bench 5 x 315 (PR 10 x 225)
Deadlift 5 x 500 (PR 5 x 450)
OHP 5 x 185 (PR 5 x 165)
Pull Ups 5 x BW+90 (PR Chin Ups 5 x BW+90)
5K for 25:00 (PR 5k in 30:00)
Boxing 10 rounds of 3 mins @ 80% intensity (Can do so, but only at 50-60% atm)
2020 plan review
Re: 2020 plan review
Curious as to why you would wish to skip the last 3 weeks of BB. Personally I would recommend sticking to the block, the last 3 weeks assist easing back in to HIC work and strength work.
When it comes to boxing 10 rds at a given percentage, over time, that perceived percentage will change, and what was say 50% may actually be 30% now. But I think I know what you mean, holding a sustained rate of punches without fatigue setting in. If you’re practicing regularly enough this will come. I would suggest varying your practice, (some rounds with more power shots, some short sharp combinations, slower days focusing on certain shots, footwork, ditching the bag or doing less rounds on it and mix in shadow boxing, jump rope, floor to ceiling, Speedbag), this will avoid staleness and assist keeping you sharp and motivated.
The percentage increase isn’t a bad idea, though after a few blocks, it may pay to perform some form of test.
Another addition you could include is having a back off week every three weeks as mentioned in Ageless Athlete.
The goals don’t seem too far out of reach, my own personal opinion is to focus on one yearly goal and smaller goals on the way, so say a deadlift PR could be the yearly goal, and a rep PR on OHP on a weight I know I can already move, but wish to increase be another. For me this takes away pressure to hit big numbers across the board. Most big lifters that I personally know, will only make small gains or rep PRs through a given year, so to me if that’s how it works at their level, unless one is a novice, most experienced lifters will be in the same boat.
Again, just my 2 cents.
All the best for 2020, and enjoy TB, definitely a wise training investment.
When it comes to boxing 10 rds at a given percentage, over time, that perceived percentage will change, and what was say 50% may actually be 30% now. But I think I know what you mean, holding a sustained rate of punches without fatigue setting in. If you’re practicing regularly enough this will come. I would suggest varying your practice, (some rounds with more power shots, some short sharp combinations, slower days focusing on certain shots, footwork, ditching the bag or doing less rounds on it and mix in shadow boxing, jump rope, floor to ceiling, Speedbag), this will avoid staleness and assist keeping you sharp and motivated.
The percentage increase isn’t a bad idea, though after a few blocks, it may pay to perform some form of test.
Another addition you could include is having a back off week every three weeks as mentioned in Ageless Athlete.
The goals don’t seem too far out of reach, my own personal opinion is to focus on one yearly goal and smaller goals on the way, so say a deadlift PR could be the yearly goal, and a rep PR on OHP on a weight I know I can already move, but wish to increase be another. For me this takes away pressure to hit big numbers across the board. Most big lifters that I personally know, will only make small gains or rep PRs through a given year, so to me if that’s how it works at their level, unless one is a novice, most experienced lifters will be in the same boat.
Again, just my 2 cents.
All the best for 2020, and enjoy TB, definitely a wise training investment.
Re: 2020 plan review
Regarding the last 3 weeks of BB, I have read in the book that it's possible to skip it for more strength oriented trainees. Running fighter for 3 weeks with SE and some E won't add much that Operator wouldn't imo. I also asbolutely despise SE work and love MxS and I'm not training for work, so I want to keep it fun (to some degree, I know sometimes you have to do less fun stuff) and not get sick of it.Adski wrote:Curious as to why you would wish to skip the last 3 weeks of BB. Personally I would recommend sticking to the block, the last 3 weeks assist easing back in to HIC work and strength work.
When it comes to boxing 10 rds at a given percentage, over time, that perceived percentage will change, and what was say 50% may actually be 30% now. But I think I know what you mean, holding a sustained rate of punches without fatigue setting in. If you’re practicing regularly enough this will come. I would suggest varying your practice, (some rounds with more power shots, some short sharp combinations, slower days focusing on certain shots, footwork, ditching the bag or doing less rounds on it and mix in shadow boxing, jump rope, floor to ceiling, Speedbag), this will avoid staleness and assist keeping you sharp and motivated.
The percentage increase isn’t a bad idea, though after a few blocks, it may pay to perform some form of test.
Another addition you could include is having a back off week every three weeks as mentioned in Ageless Athlete.
The goals don’t seem too far out of reach, my own personal opinion is to focus on one yearly goal and smaller goals on the way, so say a deadlift PR could be the yearly goal, and a rep PR on OHP on a weight I know I can already move, but wish to increase be another. For me this takes away pressure to hit big numbers across the board. Most big lifters that I personally know, will only make small gains or rep PRs through a given year, so to me if that’s how it works at their level, unless one is a novice, most experienced lifters will be in the same boat.
Again, just my 2 cents.
All the best for 2020, and enjoy TB, definitely a wise training investment.
Good advise for the punching bag endurance. I try to keep mindful of technique (I did a few years of boxing and have a good base) and I also want to keep power behind shots. Basically, I see no point of someone being able to do 10 rounds if they are barely grasing the bag with horrendous technique. I wanna be able to sustain crisp technique with hard shots. I'll look into working different aspects certain rounds like you said (footwork, head movement, power shots, combos, etc).
I'll try to run the +1% increment every 6 blocks twice in a row then retesting, at most 3 times then retesting. I'm running the 1RM tests this week and I will be extremely conservative, I'm looking to keep picture perfect form and avoid injuries at all cost. The 90%TM will help too.
You're probably right about maybe focusing more on one aspect. It's quite hard to make leaps and bounds of progress on everything at the same time. For example, I tried the 5KM test last week and did exactly 30:00. Keep in mind I had my dog with me and a lot of snow, so in perfect summer conditions it might be lower, but the overall goal for the year would be 25:00. I'm not looking to finish top 10 at a marathon and win a PL meet. The number one goal for me now is to rework on my form, stay injury free and make slow but steady progress on the powerlifts (and OHP + WPU) while improving my boxing and running. I'll keep you posted on the progress.