was hoping someone could help out. what would a good 1 day a week strength workout look like or tempo method as its refered to int he book. just curious, i have been using 2 a week strength and would like to focus more on the endurance block. and dont want to lose out on strength. thanks
Hi there I'm on week 6 of Joel's programme and at the end of what has been for me a very successful strength block. I've tried lots of methods before such as Crossfit, OPT and this one has really seen me make a lot of gains in 8 weeks. I've clearly been trying more complicated methods than I needed. I'm doing 3 strength sessions per week and not spending more than the recommended half hour (usually). I've spaced out the workouts usually on Monday, Thursday and Saturday. Recently I've set a timer to 8 minutes and do my sets in that time and move on to the next exercise, my workouts are A) Deadlift, Backsquat, push press and weighted chin-ups and b) Front squat, bench press, clean and weighted pull-ups. I've gone up a lot in the Deadlift, back squat and front squat particularly- I think I had a strength deficiency in this area and this has really addressed this.
If I had to do one per week I'd probably do: Deadlifts build up to a 1rm, Back squats 5x5 or 5-4-3, push press 5-4-3. What else I'd do is some cleans and presses every minute on the minute going 1-2-3-4-5-6-7-8-9-10. I find workouts like this a good use of time, aerobic and explosive and good for punching power. I'd probably finish with some weighted chin-ups or pull-ups. This would probably take more than the 30 minutes. Good luck!
What have you been doing for lifts before this block?
The big basic lifts are the best route. At once a week, I wouldn't worry too much about having an A and B routine. Back Squat, a Press (OH press, incline, bench - pick one), DL, Chins, and if you aren't too wiped out from your other work, an explosive lift (e.g., power clean). I'd do the explosive lift early in the session while I'm fresh. If you are trying to preserve strength, keep the sets in the 3-5 rep range, and keep the week to week weight jumps modest as you aren't doing enough volume to stimulate much progress.
In an 8 week block, you shouldn't see much if any real losses that a couple sessions of lifting after the block won't recoup. In other words, if you are doing the big lifts at reasonable weights for a few 3-5 rep sets, you really don't need to worry too much about the details. Don't worry, be happy.
prior to getting the book, i had a s&c coach at our gym, had me doing 2 day a week sessions starting with a big lift. usualliy a trap bar dl on day 1 and back squat on day 2. usually 6-8 total exercises per workout with a lot of sled work. i guess im just worried that 3-4 exercises a workout arent enough. also not sure what order to put them in. if i do a 1 day week for the forst 4 weeks using tempo mothod so i can focus more on endurance, then in the 2nd block do max effort with 3-5 reps but do 2 a week. just not sure what order to put the exercises in and what to start. i was gonna start with dealift on day 1 and a bench on day 2. when it came to two day a week strength.
for the first block i was going to mix it up each week, so id start the first workout with a deadlift, then the second with a bech and so on. using the dl,benc, swaut and weighted chin up to start each workout.
like i said, jst not sure what order to put everything in.
Start with your biggest lift first, or the key lift that gives you the biggest bang for your sport. Back squats usually are the answer unless you are doing some olympic lift which needs to be done while fresh. The rationale is that you don't want your biggest lift hindered by exhaustion in a smaller muscle group, but also you get your CNS activated most by the biggest and this preps you for the later, less taxing lifts. In other words, I don't have to warm up my press as much if it follows the squat as I'm already primed. If I did it the other way around, I'd have to spend more time warming up the press, which wouldn't help warm me up for the squat if I followed with that. If you are doing say the squat and the DL in the same session, stick the press between them to recover (I usually would squat first, press, then DL, as the squat is a bit more challenging to coordinate and do with proper form when tired, but olympic lifters usually finish their sessions with some squating, so it isn't a biggie either way).
Three to four exercises are plenty if you are doing the big, multi-joint lifts done so that you get at least a squat or DL in with an upper body press and an upper body pull. You are triggering the hormonal response you want if you are using good weights for the rep/set scheme you use, hitting activating all your muscles, and not overdoing any one piece so that you allow for recovery necessary for improvement. You may lose a tiny bit from not regularly practicing each lift you normally use, but this comes back with one or two sessions after you end your block and include more strength work (also, it is only really important if you want to be good at lift X or Y as opposed to having good strength to do your sport). Your quads, hamstrings, glutes, and lower back all get work from the back squat and DL. Your delts get some work from bench pressing (chest gets less from overhead pressing, but overhead press workds a lot of other things "core" which compensates), and both work triceps. Chins or pullups are your go to for an upper body pulling movement, which gets lats and other upper back muscles, biceps, and even triceps. Throw in some brief ab work if you want, and you have just hit all your main bases and triggered the hormonal response that helps all those muscle systems grow (or at least not lose strength given you are only going once a week). Trying to cover all angles with additional exercises is likely to just interfere with your main mission this block. You should do a challenging strength session, but come away still feeling refreshed and ready to push yourself in those other two or three sessions per week are critical to progressing toward your goals for this block.
If you want some alternation to better cover your bases, go ahead and alternate bench and overhead press (one each week), by all means. If you didn't want to DL weekly because it can be very taxing if you are handling a lot of weight, then do it every other week and keep the back squat as your staple weekly lift and you should see similar results on maintaining your strength with less fatigue to interfere with your primary focus for this block.