Rotating a 4-day Plan into a 3-day week

Training Q&A [Moderated]
1

Hi BBM,

I really enjoy running the strength 3 template. I have been a repeat user of it for a long time. I’ve never been interested in powerlifting/competing but really just enjoy SBD training. I’m fairly stuck in my ways in the sense I really like the programming styles of the older templates.

At the moment I focusing on running and conditioning with three runs a week using the Runna app and 1-2 assault bike/row intervals.

I am thinking of running (the og) strength 3 plan however on a 3 day per week basis to give me more room for my conditioning work.

Rather than jumbling the exercises around as per some of the examples I’ve seen in the forum - I am curious whether rotating the training days every three days be an option?

For example: D1-Mon, D2-Wed, D3-Fri and then into the next week…D4-Mon D1-Wed D2-Fri…. D3-Mon D4-Wed D1-Fri… and so on …. continuing that pattern as the program progresses.

My thought process behind this is that this layout would allow me to still hit all of the prescribed sessions however in a manner that spaces them out allowing room for conditioning/runs.

Any thoughts on approaching the plan this way?

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2

It would be totally fine to do it this way, as total training load over the long-term is more important than what gets done in a single week.

You may really like the 2nd Gen Powerbuilding II template, specifically the “non-competition” program, which is included with two others. It has all the SBD stuff you like, but is not setup for a competitive powerlifter. It also has conditioning that likely suits your current focus, too.

2 Likes
3

Interesting! I’ve been wanting to switch to a 4-day program to increase my training volume since I’ve been training for a while now. But with two little kids at home, I can only train three times per week. I guess I could extend my week and add a fourth day on Monday—would that actually result in more volume?

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4

It would increase your training load, yes!

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5

Hi Jordan.

I appreciate the response. I ended up getting the PB2 v2 program and am in the second week - loving it. I decided to run the three day version of it but will sparingly use the conditioning protocols from the non powerlifting version along with my Runna plan.

Thanks for the recommendation!

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6

Awesome. Let us know how it goes :slight_smile: