BrotherIron
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Hybrid Strength Training
Thought it would be fun to put my journal on here. Perhaps, it'll help some and as always I'm always hoping to learn more too.I originally created a program called SST (specialized strength training) which was a conglomeration of everything I had learned from the coaches I trained with over the years. Funny thing is it looked a lot like a couple of programs put together and those programs were heavily influenced by my coaches. I've dropped my weight to the lowest it's been in 13yrs (I'm 242lbs at the moment). My numbers aren't "bad" but I'm not tearing any underwear here either. I've changed my program's name to HST (hybrid strength training) b/c it's become a bit more hodgepodge to build overall strength and not specifically for the Big 3.
If you look closely, you find PLing lifts, Oly lifts, and even SM lifts in my regimen. I use the SM lifts as my conditioning. My conditioning is comprised of sled pulls, log C&P, and farmers walk, and yoke. I no longer perform the Oly classical lifts due to multiple shoulder injuries to my right shoulder.
My training is made up of macro and micro cycles. A microcycle is a 5-week block and macrocycle is a 10-week block (2 micro's). Week 5 and 10 are my active recovery weeks. I don't like to say deload b/c what does that really mean? Going lighter, ok so then why not call it recovery since the point is to recover from the difficult training. Since my last injury and my decision to downsize quite a bit, I've cut back on maximal lifts in my training to help keep me in check but that doesn't mean I'm not going to push myself. I perform speed, endurance days, volume, and heavy days for my main lifts. You'll also see I like using bands and chains. Since I don't have the bodyweight anymore, I'm trying to get as fast as possible. Gotta be able to out run gravity.
With Covid-19 being a raging bitch right now, my training is abridged. I only get 30min to train in my gym so it's fast get in and get out.
I'll post what I do now and after this shit blows over I'll come back and fully explain my regimen and of course you'll see my program return to it's full size.