12-15-22 04:33 AM - Post#923830    

I may have posted this before but I can’t remember. I apologize if I did. This is a template of a 3 day performance training . The exercises are suggested, I tend to change some based on my abilities, needs, etc. but I remain true to the workout.
Each day you do a full body

Day 1
1) Power: Power Clean from Hang 4x3
2a) LB Knee-Dominat: Front Squat 4x5
2b) UB Vertical Pull:Weighted Chin-Up 4x3
3a) LB Hip Dominate: Weighted 45° Back Extension 3x10
3b) UB Horizontal Push: DB Bench Press 3x8
3c) Core: Band Resisted Deadbug 3x 10

Day 2
1) Power: Depth Jump 3x5
2a) LB Hip Dominate: Trap Bar Deadlift 4x3
2b) UB Vertical Push: Push Press 4x5
3a) LB Knee Dominate: DB Split Squat 3x8
3b) UB Horizontal Pull: 1 Arm DB Row 3x8
3c) Core: Standing Pallof Press 3x8

Day 3
1) Power: Snatch High Pull 4x5
2a) LB Knee Dominate: DB Rear-Foot Elevated Split Squat 4x5
2b) UB Vertical Pull: Ring Chin-Up 4x6
3a) LB Hip Dominate: Romanian Deadlift 3x8
3b) UB Horizontal PushRing Push-Up 3x8
3c) Core: Ab Wheel 3x10

I usually toss in a carry as well at the end.
That’s it. I’ve done this before, but with my own exercises, and it really is a great training session. Goes fairly quickly too which is what I prefer

Here is the link to the site that I actually stumbled onto . It actually has a good spreadsheet with different splits

https://www.theptdc.com/articles/better-stren gth-programming


Edited by JDII on 12-15-22 07:47 AM. Reason for edit: No reason given.

12-15-22 09:08 AM - Post#923839    

This three-day session seems so hard but the best template for training. Keep doing this.

12-15-22 02:33 PM - Post#923846    

Strength, hypertrophy, AND explosive power. Good stuff, JD.

Might be a good routine to start off 2023. However, the jumps and snatches would be too risky for me. Can you suggest some replacements that wouldn't put me in traction?

Be strong. Be in shape. Be a man among men, regardless of your age or circumstances.

12-15-22 03:15 PM - Post#923848    

Al, I am not the OP, but I have found that the safest power stuff for my old body consists of one day of regular grip (deadlift grip width) high pulls and one day of snatch grip high pulls. With the high pulls, I don't have to worry about racking the weight or throwing it over my head. Much easier on the body. I can't come up with a third power movement off the top of my head, but I suppose you could just rotate the two I mentioned if you wanted to work this routine three days a week (which frankly may be too much for most people). But even if you wanted to run something like this routine three days a week, I question a set-up that calls for two hip dominant movement days a week AND power moves each day. That seems like a lot of hip hinges. If I were going to do a set up something like this, I probably would do two full bodies as outlined and a third day of so-called beach work, making sure to throw in some more horizontal pulling.

Why are you squatting in the curl rack?

12-15-22 03:33 PM - Post#923849    

• AAnnunz Said:

Thanks Al. As you know with my bum knee jumping is out of the question. There are a whole lot of power movements you can replace it with I think in previous workouts with this I did ball slams and KB snatch or Swings…I want to say I tried it with clean and jerk too but I don’t remember if I did. I’d stick with ball slams and maybe swings

12-16-22 04:45 AM - Post#923855    

• Adam S Said:

I posted the link to the actual site where the entire spreadsheet is located. The spreadsheet gives several options, 2 , 3 and 4 day performance as well as other type of training g sessions. I just selected the 3 day performance because it best suited me.

12-16-22 10:03 AM - Post#923856    

Thanks for sharing.

Interesting how the vertical and horizontal push/pull work is programmed. Is there a reason for the horizontal work never being "heavy" while the vertical work is always heavy?

Thanks again.

3 Day Performance Training Template
12-16-22 10:08 AM - Post#923857    

Thanks, guys. I already cycle in KB swings, KB snatches, and high pulls (usually on a Smith Machine to give me more control) throughout the year. What I'm looking for is something that would address my rapidly declining balance and athleticism. I thought I'd be able to keep doing very low (18" to 24") box jumps for at least a few more years, but when I turned 76, it was like someone threw a switch. I missed jumps and even fell twice. Can still do medicine ball work and bodyweight jump squats, but I'm hoping someone here come up with some other stuff. If not, OS crawls will eventually be my destiny.

As far as the hinges go, the program is flexible enough to play around with various options. For now, I think most advanced older guys with healthy hips and lumbars can stay with conventional/sumo/trap bar/Romanian deadlifts as long as they keep their ego in check by leaving a couple of reps in reserve and, if necessary, slowing progressive overload. For those who are too beat up to deadlift, there are always swings, hyperextensions, reverse hypers, leg curls, and hip thrusts to cover the rear train.

Be strong. Be in shape. Be a man among men, regardless of your age or circumstances.

Edited by AAnnunz on 12-16-22 01:16 PM. Reason for edit: No reason given.

Re: 3 Day Performance Training Template
12-16-22 11:03 AM - Post#923858    

• AAnnunz Said:

Flowing off of something Dan said in a recent podcast: would there be any benefit to doing athletic movements (box jump type things, etc.) in a swimming pool to negate impact? Maybe not box jumps per se, but anything with some hip snap?

Doesn’t Laird Hamilton do lots of stuff like that?

12-16-22 11:20 AM - Post#923859    

• WhoDey Said:

That is a very good question but I have no idea. I guess I never really noticed

12-16-22 11:40 AM - Post#923860    

I suppose one could cycle through periods of alternating vertical/horizontal lifts being heavy ...?

Re: 3 Day Performance Training Template
12-16-22 01:23 PM - Post#923861    

• Jordan D Said:

SMH. Thanks, Jordan! Forgot about jumping in the pool. In fact, our clubhouse has a water aerobics class that does just that. Great way to meet hot Q-tips!

Be strong. Be in shape. Be a man among men, regardless of your age or circumstances.

Edited by AAnnunz on 12-16-22 01:23 PM. Reason for edit: No reason given.

Re: 3 Day Performance Training Template
12-16-22 04:57 PM - Post#923871    

• AAnnunz Said:

Haha, now this is the hard-hitting advice I need right here!

Re: 3 Day Performance Training Template
12-18-22 11:07 AM - Post#923886    

• Jordan D Said:

From my best seller, Reflections of an Elderly Hedonist:

“Once her hair’s turned to white,
She will love you all night.”

Be strong. Be in shape. Be a man among men, regardless of your age or circumstances.

Edited by AAnnunz on 12-18-22 02:56 PM. Reason for edit: No reason given.