Finished the 6 week Mass program for giggles, and it was fun. Though I wasn't giggling much during 5 sets of 10 heavy squats. But now it's time to get back on the bike and build my base. So I'm going to change it up for another of Dan John's programs, variously known as "Easy Strength," "Even Easier Strength" and the 40 day challenge. The workout came from a suggestion/challenge from the famous Pavel Tsouline the "Evil Russian" who popularized kettle bell training.
The program is simple, pick about five total body exercises, and train them 5 days a week, but very low volume, about 10 reps each. So 2x5 or 3x3. It has to be easy, since it's done almost daily. The idea is for the strength to be built up gradually from the bottom, rather than blasting from the top end, and getting sore. Part of the design was intended for serious athletes of other sports, or spec ops, folks who need strength, but can't spend time being sore when they need to train other things and/or be ready to go any second.
So, for me:
Deadlift
Pull Up
Incline DB Bench Press
Leg Raises
Plank Circuit
KB Swings and Goblet Squats as a warm up
All basic movements are covered. Hopefully my strength levels will continue to creep up while not interfering with the aerobic development. It's quite similar to Maffetone's idea of "Slow Weights." I'll use a 10 day schedule or "week" for training, taking one day off completely every 10 days rather than every 7 days. When using Maffetone training I find I only need a day off eery 10 or so days.
For those who'd like to learn more:
http://www.menshealth.com/fitness/40-day-strength-program
http://danjohn.net/2013/12/the-forty-day-workout-again/
http://danjohn.net/2011/06/even-easier-strength-perform-better-notes/
https://philmaffetone.com/slow-weights/
Or check my blogs to see what happens.
