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Ashley Jones
Fitness Trainer
Crusaders – Super
Canterbury – NPC (New Zealand Domestic Competition)
“Triathlon Training Program”
Mon/Fri Swim + Prehabilitation Strength Workout
Wed Swim + Yoga
Tues Run
Thurs Bike
Sat Bike + Run
Sun Off
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Simplicity
As I have quoted before from my good friend and colleague, Peter Harding. now with the London Irish rugby team in the Guiness Premiership in England:
“Complicate to Profit”
As both Peter and myself believe, Simplicity in programming is a reality that we can not deny, the longer I am in this game the more I realize this each and every day.
3 Advanced Strength Training Workouts have been posted on the Getstrength Community Forum getstrength has just posted in the Work out of the week forum of Getstrength Community Forum under…
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For those of you who have been following along with my developing pencil programs I have decided to compile them all into the one post you can see the progressions, exercise selection is of course entirely up to you and what you have available, any errors are completely mine in the making, I hope you will find a use for all or part of it in your programming, feel free to add a core exercise on any training days that you like I do not think you can go past the advice of Pavel when he says, 3 – 5 exercsies for 3 – 5 sets of 3 – 5 reps on 3 – 5 days each week or like me just put one in at the conclusion of each training session or day, go well, cheers, ash
The Pencil Files Complete
I'm Kevin Strachan, I've been involved in Powerlifting and strength training for more than 30 years. I've been a New Zealand Powerlifting champion and record holder in 4 weights classes…
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Author Ashley Jones
When training younger training aged athletes the best methods are also the simplest. By this I mean the progression you would use in training over a block of training. If you have read any of Poliquin’s or Simmons’ work you will notice that they advise a change in some element of the training every week.
This is for the more advanced training aged athlete who is aware of their body and the effects of training on it. The younger athlete needs to develop this over time and allow a stimulus to be applied with increasing pressure on the athlete allowing the adaptations you seek. Exercises need only be changed every 6 – 12 weeks, although obviously individuals will be using a changing load and specific methods will change with whatever plan you put in place. Remember that long term pressure to the right type of coal produces diamonds and this is what we are trying to produce in our weight room.
Squat day change 3 2nd squatting movement Back squat to calve raise. We're all different here but working up to around 20 kg down from your top set would be…
For those of you who don't know who I am and are thinking, "who is this clown?" - I have competed in two IPF World Powerlifting Championships.I am the holder…
Lets talk variation, every body knows bench press, there are still a few out there that don’t realise that a bench press consists of a full range of motion from…
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Hey Ash,
Just a quick 1. I’m about to go into a 5,4,3,2,1 x 4 program, my current upper body program is 3 x push/pull supersets done twice per week. Is this type of program fine for supersets or should I seperate the exercises?
Cheers,
lloyd.