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Old 12-07-2007, 08:44 PM
Vamoose Vamoose is offline
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Middleweight
 
Join Date: Jul 2005
Location: Marquette, MI
Posts: 871
Default 2008 - Swimming + Cutting = Getting Ready For Summer

Well, hopefully my 2nd attempt at planning a year's training goes better. Knee problems threw a wrench in 2007. I tried pushing through it when I should have rested. Hopefully I am a year older and wiser because of this experience.

THE BIG PICTURE:
I) January - March: Training for the TSC
II) April - June: Beach body
III) July and August: Enjoy the beach
IV) September - December: Deadlift -> Kettlebells

DETAILS

I)
Monday
Bar-bell side press
One arm bar-bell snatch
Conventional deadlifts

Wednesday
Kettlebell swings

Friday
Kettlebell side press
One arm kettlebell snatch
Romanian deadlifts

*Notes
**January will deadlift off a 1.5in platform.
**Will probably deadlift off the floor in February.
**May substitute one arm bar-bell clean and push presses for snatches in February.
**Will get a pull-up bar for home to work on those with low-intensity and high frequency.
**March will focus on event preparation by performing the deadlift, pull-ups, and snatches in series. Split may look something like this: Monday = test prep, Wednesday = kettlebell swings, Friday = assistance lifts
**May try a conservative cut during this period to reduce bodyweight and improve my pull-up performance.

II)
Need to really research what I am going to do diet wise during this period. I want to drop about 10lbs during the 12-weeks. My previous half-assed attempts at cutting have not worked. I am blessed with a very adaptive metabolism. Periods of excessive eating and low cardio activity levels rarely see significant increases in bodyweight. Likewise, planned eating and high cardio activity periods rarely see a significant decrease in bodyweight. Definately going to have to use a very planned cyclical approach to dieting.

Some Bar-bell work throughout

April: A lot of kettlebell lifting and some swimming

May and June: Increase the total amount of work with school out. Cut back some on the kettlebell lifting and incorporate more work for the biceps, abs, and calves which I completely neglect regularly. Increase the amount of swimming.

III)
No planning will go into this period whatsoever. Foresee a lot of work being done at the beach with a kettlebell and the monkey bars. 30 to 60-minutes of swimming 3 to 7 times per week.

IV)
Will see how phase I goes. Will probably do something very similar. When school becomes overwhelming will shift back towards more kettlebell training.
__________________
"Do not make the mistake of limiting your practices to any one set of lifts...Practice everything...single and double-handed lifts, snatching and swinging, jerking and pressing, lying down with weights, supporting weights, lifting weights while laid on the back, ring weights, human weights, and, if possible, double-handed lifts to the knee, and harness lifts, also holding the bell aloft and bringing a weight after with the disengaged hand." ~ Arthur Saxon
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