Strength in the Time of Quarantine
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- Hanley
- Strength Nerd
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Strength in the Time of Quarantine
I'm going to link to a bunch of templates for folks with home gyms. Eventually, I'll have 3 "Work-Capacity / Base-Building / Hypertrophy" templates and 3 "General Strength" (which are biased a bit more toward building peak strength). All templates are 3-week "modules" so you can build meso-cycles to suit. I'll eventually have this stuff organized on my website, but for now, I'll put it here. Share with any barbell geeks trapped at home.
Here's #1:
https://docs.google.com/spreadsheets/d/ ... sp=sharing
I love this template. It's suitable for folks with 2+ years of lifting experience. I'll write up more when I have a bit of time.
In terms of using the template, all you should have to do is plug-in your e1rms and lowest increment and it'll populate loading. I give a +/-2% loading margin...if you fatigue easily knock 2% off the loads; if you're fatigue resistant add ~2% to calculated loads. The low-end of target session volumes is for folks with decent work-capacity & recovery. The high-end is for folks with excellent work-capacity and recovery. If your work-capacity & recovery is typically "poor", you'll probably get beat-up by this template.
###
If you don't have a home gym, google "door mounted suspension trainer" and buy one. I'll be posting workouts that require nothing more than a suspension trainer and bodyweight (you don't need a branded fancy one; mine was like $40).
Let's get strong, motherfuckers.
Here's #1:
https://docs.google.com/spreadsheets/d/ ... sp=sharing
I love this template. It's suitable for folks with 2+ years of lifting experience. I'll write up more when I have a bit of time.
In terms of using the template, all you should have to do is plug-in your e1rms and lowest increment and it'll populate loading. I give a +/-2% loading margin...if you fatigue easily knock 2% off the loads; if you're fatigue resistant add ~2% to calculated loads. The low-end of target session volumes is for folks with decent work-capacity & recovery. The high-end is for folks with excellent work-capacity and recovery. If your work-capacity & recovery is typically "poor", you'll probably get beat-up by this template.
###
If you don't have a home gym, google "door mounted suspension trainer" and buy one. I'll be posting workouts that require nothing more than a suspension trainer and bodyweight (you don't need a branded fancy one; mine was like $40).
Let's get strong, motherfuckers.
Last edited by Hanley on Tue Mar 17, 2020 3:42 pm, edited 11 times in total.
- Wilhelm
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Re: Strength in the time of Quarantine
Thank you, Hanley.
You da man.
You da man.
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Re: Strength in the time of Quarantine
Just ordered a pair of the straps for when I inevitably lose gym access... thanks in advance @Hanley !
- Allentown
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Re: Strength in the time of Quarantine
Would ceiling mounted rings work?
- perman
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Re: Strength in the time of Quarantine
Alan Thrall released two good videos in this theme lately:
Did his pull-up/push-up ladder from the first video yesterday. Can't remember the last time I got that sore in the muscles.
Did his pull-up/push-up ladder from the first video yesterday. Can't remember the last time I got that sore in the muscles.
- Hanley
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Re: Strength in the time of Quarantine
You can get your feet in them, we used to do knee tucks with them all the time at my old Xfit gym.
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- Hanley
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Re: Strength in the time of Quarantine
Oh dear. Wrong thread. Kink in the TIme of Quarantine in downstairs.
- JFick
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Re: Strength in the time of Quarantine
Could we throw a kettlebell work out in???
- iamsmu
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Re: Strength in the time of Quarantine
I have a 1 pood from Titan. It's fine and cheap. . . Oh well. Just checked. Titan is out of stock of nearly every kettlebell. Damn. They are going to go out of business. . . .
https://www.titan.fitness/endurance/kettlebells/
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- Hanley
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Re: Strength in the time of Quarantine
You're probably ready for 3-week General Strength. Or, the High Voume, Low Fatigue 3-week block. Both should be up tomorrow.TheGloriousW wrote: ↑Mon Mar 16, 2020 9:05 pmWhaaaa? I was doing your 2 week template in my home gym for the last couple of months. Was I doing it wrong?
- mbasic
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- damufunman
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Re: Strength in the time of Quarantine
Gabriel Garcia Hanley,
I preferred 100 years of Strength.
I preferred 100 years of Strength.
- Hanley
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Re: Strength in the Time of Quarantine
Okay. First Template Posted. 5 more coming.
- augeleven
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Re: Strength in the Time of Quarantine
Thanks Hanley!
Lol at SBD of 500/100/1000
Lol at SBD of 500/100/1000
- Hanley
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- TimK
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