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September13th

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How to Plan a Training Year

[I got this email from Patrick - this is how he planned out his training year.  This is not something that is up for debate or one that I have any answers for. Rather, it is a way for you to see how Patrick organized it.  At the very least, it should give you some ideas.  Thanks to Patrick for sharing.]

 

Yearly Training Map 9-13-2012-8-31-2013

Testing 9-11-2012 – 9-15-2012 ( 80% of Starting Strength chart for Advanced 220 lbs male for max reps)

 

  • Power Clean
  • Squat
  • Push Press
  • Deadlift
  • Press

-Test beltless
-Only solid reps count
-Clean and Press all presses
-Hook grip on cleans

100 Rep Challenge: 9-17-2012 – 10-27-2012

  • Required reps only
  • Getting into shape to train
  • Similar to anatomical adaptation
  • 2 x lifting a week
  • Beltless
  • Recovery

Yoke Phase: 10-29-2012 – 12-22-2012

  • Go for PR’s on deadlift and clean
  • Establish rep PR’s with DB Row @ 125, 150, 175 – Spud Handle needs to be purchased.
  • Other main lifts, coast
  • prowler 2 x @ 4-6@ 180 @ 40 yards or 8 hills
  • 4 x week; 2 x week conditioning
  • beltless on all main lifts / power clean and deadlift
  • Straps allowed on clean pulls, snatch pulls etc.
  • Neck Work 6 x week

Benchmarking: 12-24-2012 – 12-29-2012: (Be able to hit completed training max for a triple)

Strength Phase: 12-31-2012 – 4-20-2013 (be able to hit 95% for a double @ 242 advanced standards or total 1500 @ meet)

 

  • Go for rep PR’s on all lifts
  • Belt on all lifts
  • Full Body Routine: Day 1 Clean/Squat  Day 2 Push Press  Day 3 Press/ DL
  • Conditioning = Off Days: Medium (4 x 6@ 180), Light (10 x 90), Hard (2 x 90, 2 x 180, 2 x 270)
  • Cycle 1: 85% of goal x 1 Cycle 2: 90% of goal x 1 Cycle 3: 95% of goal x 1 Cycle 4: 95% of goal x 2+
  • 3/5/1, 5′s: 65.75.85 75 65% x 5

Benchmarking: 4-22-2013 – 4-27-2013

Explosive Phase: 4-29-2013 – 6-8-2013

  • 2 x a week lifting, 4 x a week explosive work ie, shot put, hurdle jumps; set records in shot put and hurdle jump height
  • Conditioning Phase: 6-10-2013 – 8-24-2013
  • 2 x a week lifting, conditioning work 6 x a week goal 50 hills, other conditioning days are recovery work, Prowler Walk x 10 x 90lbs
  • Very minimal asst. work toward end of cycle #2.
  • Need to be able to hit 30 x 3 x a week two weeks before end of cycle

Benchmarking: 8-25-2012 – 8-31-2013

 

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