Hi-NrG!
The idea of just specializing on strengthening energy pathways and
recovery is fascinating since it is at the core of so much. Having seen
alot of different ways to do this, different interval and mixed mode
schemes. I decided to see what I could do with the idea. This will
probably take 5 min per round but it is a simple scheme that will do
the job.
Start with 3
rounds of:
20r/max set
3min continuous
5r/max set
1min recovery
You can use a huge variety of exercises, but use "big ones" for the
short intervals and don't turn the 3min into a rest. Do something you
can "just" do for three min barely like fast rope jumping, squats,
lighter swings or snatches etc. You will have to make adjustments since
obviously a 5r/max coming after all this will be lower than if you were
lifting fresh and the 20r max set will be with a lighter resistance or
easier exercise than you could do fresh also, but a run-thru or two
will give you a ballpark idea of what you can really do.
The second major idea here is to work towards "jumping pathways" in the
longer term. This means to make what was your 5r/max set into your
20r/max set and what was your 20r/max set into your three minutes of
continuous work; then to add something much harder for your 5r/max. To
"shift the frame" over one position at a time till you are doing things
continuously that you could only do for 5r some time ago. Because this
is done in a series and the weights lighter or the exercises lighter
than if you were fresh, the 5r, 20r and 3min continuous will be closer
in resistance and easier to work with for this than you might think.
An example:
3 rounds of:
20r snatch 100#
3min fast jumprope
5r BB Jerk 150#
1min recovery
Try to add as many reps per workout as you can on the short sets then
when what was the 20r set takes 3min to complete at a good clean pace,
then make that your 3min set, if you BB jerk is up to 20r, move that to
your 20r set now and choose a new and heavier 5r exercise. This is a
long term scheme and you can see I imagine the possibilities for
getting in some pretty awesome kinda shape.
However, in the shorter term, remember the value of well chosen rest
and some variation. Have a few light days of only one round through and
the occasional "hell" workout of five times through anyway you can.
Vary the exercises also, for example if you have are now doing BB jerks
for 3min then the next heavy exercise on the other end should be a
lower body one and vice versa. Mix it up!
A bodyweight only
"on the floor" version of this might be:
3 rounds of:
20r high-as-possible jump squats
3 min t-squats
5+5r one arm pushup
Add reps as you can and then when close enough, make the switch, move
the frame over and choose a new heavy exercise like one arm squats or
HSPU's
This is simply an idea, a framework for you to create something that
suits your own circumstances. This is also nothing entirely new, just a
simple arrangement for it. What I like about this idea is the "shifting
the frame" concept. In the long term taking something you could only do
for a few and then working to where it is something you can do all day.
That is progress!
Bryce Lane Visalia Ca. July 21, 05