I am looking to lay out my long term training and was looking for ideas for anyone who might have done it already.
I “ran the lp” for about 8 months which was obviously a joke and I reset and screwed around FAR too long. I am wrapping up week 7 of the Bridge 1.0 right now am I am planning on doing this:
“LP”
Bridge 1.0 (wrapping up week 7 now)
Bridge 2.0
HLM
Hypertrophy
12 Week Strength
Endurance or Time Crunch or Hypertrophy
12 Week Press
I am sure this has been discussed before but I find the search function in this forum difficult. Overall, Is there anything wrong with running the bridges back to back? Anyone done that with good results?
This seems like a reasonable plan. I personally ran the bridge 2.0 directly following 1.0 and had decent results. That being said, people will likely experience diverse responses to various programs. If you experienced a robust training response from 1.0, I would probably expect decent results from 2.0 as well. The rest of the progression seems fine. Depending on your goals, you may consider alternating the strength-focused programs with the hypertrophy template. Additionally, I believe they will be releasing a 4-day hypertrophy template at some point in the future, which may be good to run in between the 12-week templates. Hope this helps!
I personally like to take a bit more of a bottom up approach and really have a plan for my next template. I personally don’t like to plan that far in advance. Goals may change, body composition may need to be altered, etc, and these things all have an effect on the order I would choose. That being said, if I were to set up a long term cycle that could be run ad infinitum it would look something like this:
LP (with 1 added conditioning day, 30 minutes on either bike, elliptical, or incline walking on treadmill at a pace that breaks a slight sweat, but is more boring than challenging)
0.1) Bridge 1.0
*labeling the above as 0 steps as they will only be run once, not repeated.
Endurance
Bridge 2.0
Hypertrophy
HLM
soon to be released 4 day hypertrophy template
12 week strength
Time crunch
start the cycle back with #1 (Endurance) and repeat.
if you want a press focused block choose the Bridge 2.0 press focused alternative as well as well as the 12 week press instead of 12 week strength.
I personally like to take a bit more of a bottom up approach and really have a plan for my next template. I personally don’t like to plan that far in advance. Goals may change, body composition may need to be altered, etc, and these things all have an effect on the order I would choose. That being said, if I were to set up a long term cycle that could be run ad infinitum it would look something like this:
LP (with 1 added conditioning day, 30 minutes on either bike, elliptical, or incline walking on treadmill at a pace that breaks a slight sweat, but is more boring than challenging)
0.1) Bridge 1.0
*labeling the above as 0 steps as they will only be run once, not repeated.
Endurance
Bridge 2.0
Hypertrophy
HLM
soon to be released 4 day hypertrophy template
12 week strength
Time crunch
start the cycle back with #1 (Endurance) and repeat.
if you want a press focused block choose the Bridge 2.0 press focused alternative as well as well as the 12 week press instead of 12 week strength.
I’m currently on the bridge 1.0 myself. I plan to do the 2.0 after that with press focus and then after that I’m gonna alternate 12 weeks strength and hypertrophy templates for a few blocks and see how I do.
I personally like to take a bit more of a bottom up approach and really have a plan for my next template. I personally don’t like to plan that far in advance. Goals may change, body composition may need to be altered, etc, and these things all have an effect on the order I would choose. That being said, if I were to set up a long term cycle that could be run ad infinitum it would look something like this:
LP (with 1 added conditioning day, 30 minutes on either bike, elliptical, or incline walking on treadmill at a pace that breaks a slight sweat, but is more boring than challenging)
0.1) Bridge 1.0
*labeling the above as 0 steps as they will only be run once, not repeated.
Endurance
Bridge 2.0
Hypertrophy
HLM
soon to be released 4 day hypertrophy template
12 week strength
Time crunch
start the cycle back with #1 (Endurance) and repeat.
if you want a press focused block choose the Bridge 2.0 press focused alternative as well as well as the 12 week press instead of 12 week strength.
I personally like to take a bit more of a bottom up approach and really have a plan for my next template. I personally don’t like to plan that far in advance. Goals may change, body composition may need to be altered, etc, and these things all have an effect on the order I would choose. That being said, if I were to set up a long term cycle that could be run ad infinitum it would look something like this:
LP (with 1 added conditioning day, 30 minutes on either bike, elliptical, or incline walking on treadmill at a pace that breaks a slight sweat, but is more boring than challenging)
0.1) Bridge 1.0
*labeling the above as 0 steps as they will only be run once, not repeated.
Endurance
Bridge 2.0
Hypertrophy
HLM
soon to be released 4 day hypertrophy template
12 week strength
Time crunch
start the cycle back with #1 (Endurance) and repeat.
if you want a press focused block choose the Bridge 2.0 press focused alternative as well as well as the 12 week press instead of 12 week strength.
See you how you go after The Bridge 2.0. I felt pretty beat up, so following it with the 3 Day Hypertrophy worked well for me, might be a good idea after 16 weeks of purely strength focused training - but you might respond well enough to keep going on to HLM.
PS - definitely stick to the percentages ranges for back off volume in the Bridge 2.0.
I personally like to take a bit more of a bottom up approach. I personally don’t like to plan that far in advance, I really take it more one block at a time. Goals may change, body composition may need to be altered, etc, and these things all have an effect on the order I would choose. That being said, if I were to set up a long term cycle that could be run ad infinitum it would look something like this:
LP (with 1 added conditioning day, 30 minutes on either bike, elliptical, or incline walking on treadmill at a pace that breaks a slight sweat, but is more boring than challenging)
0.1) Bridge 1.0
*labeling the above as 0 steps as they will only be run once, not repeated.
Endurance
Bridge 2.0
3 day Hypertrophy
HLM
4 day hypertrophy
12 week strength
Time crunch
start the cycle back with #1 (Endurance) and repeat.
if you want a press focused block choose the Bridge 2.0 press focused alternative as well as well as the 12 week press instead of 12 week strength.