How to structure training for 4 days in a row.

Ask all your training related questions here
User avatar
jmark0
Posts: 22
Joined: Wed Jul 15, 2015 7:36 am

How to structure training for 4 days in a row.

Postby jmark0 » Fri Apr 07, 2017 8:08 am

So a new job has me with a schedule of 48 hours on shift and 96 hours off and I'm looking for some advice on how to possibly structure my training to deal with 4 days of training in a row. Any input would be welcome.

Currently, my idea is to run it something like this...

    Day 1) Deadlift training with squat accessory work. Additional p-chain accessory and probably some light back work.

    Day 2) Press day and bench accessory work. I'm considering this being a predominantly strict press day and using event day to work push press with either axle/log depending on the week. Arm/shoulder/back work for accessory.

    Day 3) Conditioning/GPP day. This will be a relatively short day devoted to all the conditioning shit I don't do, but should be doing. Hill sprints, sled work, tabata stuff, etc. During heavier weeks, this will also be an optional LISS day if I'm feeling too beat up to do much.

    Day 4) Event day. I'll always start with some sort of clean and press event. Then most likely stones and farmers afterwards. Planning on a cube-ish rotation with the events (speed, endurance, and heavy).

Another idea I've toyed around with is two days of standard barbell training upper/lower split, and two days of event training upper/lower split. Sorta like this :

    Day 1) Events lower body - farmer, stones, yoke, etc.
    Day 2) Standard Upper day - strict press, bench, upper accessory
    Day 3) Standard lower day - deadlift, squat, lower accessory
    Day 4) Event upper - clean and press, arm over arm pull, throws,etc

The basic premise of this is the standard barbell training days will be lesser intensity/higher volume with the events day being more higher intensity/less volume. Not exactly married to the order of the days, it's mostly just for example sake.

Anyways, like I said, any input is welcome as I'm kinda unsure how to go about this.

Thanks!

sventheviking
Top Member
Posts: 146
Joined: Thu Feb 18, 2016 2:18 pm

Re: How to structure training for 4 days in a row.

Postby sventheviking » Fri Apr 07, 2017 8:13 am

If it was me I would do 3 days
Day 1 squat/deads
Day 2 pressing
Day 3 events(maybe include another round of pressing here as well)

With a day off between day 2 and 3

User avatar
jmark0
Posts: 22
Joined: Wed Jul 15, 2015 7:36 am

Re: How to structure training for 4 days in a row.

Postby jmark0 » Sat Apr 08, 2017 9:12 am

I've done 3 days/week before and they always leave me feeling like I'm not challenging myself enough.

It's probably because of my weak-ass lifts. I don't have the same tonnage being moved as someone who would need to have the extra down time.

User avatar
Kalle Beck
Top Member
Posts: 1688
Joined: Mon Jul 07, 2014 11:09 am
Location: Carmel Valley, CA
Contact:

Re: How to structure training for 4 days in a row.

Postby Kalle Beck » Mon Apr 10, 2017 7:39 am

First example seems better.

IMO you can sprinkle events in throughout but that really depends on your time, how proficient you
Are in the events and how much base strength you need along with how close to a contest you are.


Shop http://StartingStrongman.com/store
programming http://StrongmanProgram.com
Coaching http://strongmancoach.com
http://StartingStrongman.com/sponsors
http://StrongmanProgram.com < Programming for Strongman at $15/Month
http://startingstrongman.com/shop/ < For all your Strongman needs
http://StartingStrongman.com/sponsors <Support SS/Affilate links
http://StrongmanCoach.com <1 on 1 Coaching

User avatar
Kalle Beck
Top Member
Posts: 1688
Joined: Mon Jul 07, 2014 11:09 am
Location: Carmel Valley, CA
Contact:

Re: How to structure training for 4 days in a row.

Postby Kalle Beck » Tue Apr 11, 2017 8:39 am

Another thing is I train 4 days in a row somewhat regularly as my schedule is so weird so I get it in when I can.

4 days in a row is tough but you will have 3 days to recover...

Tips

make every other day tough and the other more rep/bodybuilder work

reduce overall daily volume

drink more coffee
http://StrongmanProgram.com < Programming for Strongman at $15/Month
http://startingstrongman.com/shop/ < For all your Strongman needs
http://StartingStrongman.com/sponsors <Support SS/Affilate links
http://StrongmanCoach.com <1 on 1 Coaching

User avatar
jmark0
Posts: 22
Joined: Wed Jul 15, 2015 7:36 am

Re: How to structure training for 4 days in a row.

Postby jmark0 » Thu Apr 13, 2017 5:29 pm

Yeah the one easy, one hard method sounds pretty solid.

Maybe something like one week hit lower body hard and let upper body be more hypertrophy and then alternate the next week to the opposite?

I'll play around with it.

Also I've pretty much just gone with :

    1)Event day - basically yoke and stones and farmers and sandbag etc
    2)Strict press day with bench
    3)Deadlift and squat
    4)Event press day - so basically push press will be done this day.

I like this format pretty well so far. This week was a lot of fun.

User avatar
Kalle Beck
Top Member
Posts: 1688
Joined: Mon Jul 07, 2014 11:09 am
Location: Carmel Valley, CA
Contact:

Re: How to structure training for 4 days in a row.

Postby Kalle Beck » Fri Apr 14, 2017 7:36 am

If its working keep going with it.

Slowly make changes don't just blow the whole thing up haha
http://StrongmanProgram.com < Programming for Strongman at $15/Month
http://startingstrongman.com/shop/ < For all your Strongman needs
http://StartingStrongman.com/sponsors <Support SS/Affilate links
http://StrongmanCoach.com <1 on 1 Coaching


Return to “General”

Who is online

Users browsing this forum: No registered users and 1 guest