I wanted to pass along what worked across my six month campaign of Getting Strong.
#1 – the biggest change, and challenge, for an endurance athlete… cap your cardio sessions at an hour and drop all group training. No more than two cardio sessions per day but you can walk around as much as you like! This is the only way I save the mojo to truly push myself in the gym and get-it-done.
#2 – add plyometrics // the leg blaster program that I used is here – combine with traditional gym work (focused on squats and leg press) – total time investment for the plyometrics was 12 hours over six months – outstanding return on investment!
#3 – track total movements // my plyometric routines built up to 420 movements in 15 minutes – during base training, my traditional exercises were focused on getting to 100 movements per exercise (sets of 20-25 reps with short rest) – the total gym session would be 400-500 movements (during base/prep training) – I did best my splitting plyometrics away from lifting days.
#4 – use a four-day cycle // for example…
- Base; Cardio; Plyo; Cardio
- Heavy Legs; Plyo; Cardio; Cardio
- Upper Body Blaster; Maintenance Legs; Plyo; Cardio
#5 – gains come from working the legs // my entire body benefits from improved leg strength. I didn’t focus on my upper body until I had been focusing on my legs for 20+ weeks. The upper body gains came fast from a month of adding push ups, burpees and the PT Pyramid.
Most my gains are hidden: better range of movement in my knees, improved energy and being able to toss my kids around.
It was a lot of fun and I ended this block feeling jacked, rather than exhausted.