Wanting to pick up some templates in addition to the knee rehab template.
General goals are increasing squat/deadlift/ohp (bench as well but is less interesting to me), but also having some basic athleticism and dynamic ability. Would love to do very basic versions of Olympic lifts. Am fairly used to dynamic programs with a number of single-limb variations (although it’s been years since doing them) but want to include barbell lifts. Have a rack and plates and a bench, could be pursuaded to get dumbbells but don’t have any yet.
Given my as of yet unidentified issues with pain and a seeming decreased ability to recover from injuries efficiently, movement variability would be a plus, although equipment may be limiting. Looking for programs I can alternate in and out of until I have a better base for hitting strength goals.
Thanks for the post. Hope your knee symptoms are improving. Tentatively, I’d favor a plan that went as follows: 1. Complete knee rehab template
2. Do at least phase I of the beginner template
3. General S/C template From there, I’d consider the TItan I template given the interest in Olympic lifts, equipment availability, etc.
They were for a while, but from some combo of stress, sleep issues and possibly some underlying condition, they’ve worsened again, along with a cascade of other random pains that have halted anything but very mild training for the time being. Probably should have hopped on the rehab template immediately rather than just training around it, as I still can’t squat at or below parallel.
I think I’d probably do all of the beginner template, considering my lift numbers are abominable. Have been stuck on the beginner prescription for a few months with the knee issues, so just want to make sure I get some movement variability in in the process for the sake of potentially mitigating issues. If you have recommendations to the contrary, let me know, but will otherwise progress as you specified. Thanks!
Apologies, forgot to add (but can’t edit posts):
How important are oly lifting shoes? Are they necessary for squatting? I’ve tried squatting with heels on plates and it was somewhat uncomfortable on knees, but I imagine that will improve over time. Is it generally difficult to squat below parallel without compromises otherwise?
If it were me, I would do the lower body training from the rehab template in its entirety, coupled with the upper body training from the Beginner Template. I would also be cognizant of the potential for knee sensitivity/symptoms with various conditioning modalities, e.g. running, stair master, etc. I’d consider sticking to mostly cycling, rowing, or other mode you tolerate well.
As far as WL shoes, they are not necessary in order to squat, but those who prefer squatting in them do their best squats with them and vice versa. I am in that camp and my regular-shoed-squat is ~ 80-90% of my squat with WL shoes.
I don’t think foot wear will make or break your ability to get below parallel. With shoes, you’ll end up with a more vertical torso and forward shin angle. Without shoes, you’ll bend over at the waist more with less forward knee travel. 6 in one, half dozen in the other. Biggest thing with going below parallel and knee symptoms is going to be taking enough weight off the bar - via rep schema, tempo, movement selection- in order to tolerate it and perform the task to the predetermined points of performance.
Thanks for the response! That’s a good idea actually, I think I’ll do that depending on what kind of load I can handle for OHP standing, but I imagine it should be okay. And yes, good point re: conditioning, it’s been a bit of a sticky point but for lower-level aerobic conditioning inclined walking on a treadmill seems to be tolerable (trying to sustain heartrate around 140ish), but that’s likely from deconditioning so will try cycling as well.
Thanks for the explanation re: shoes. Good to know then, will put some on the horizon for purchase. I have questions about the applications of lifting belts but I know you have a podcast or article on that so will have a go with that first.
Thinking about it and should probably be realistic – have another baby on the way for the end of this year and I previously missed the “time crunch” template, I imagine it would be appropriate to avoid detraining during that time?
I picked up the knee rehab/beginner/general S&C templates and man, great job. Hands down the most detailed, well-referenced and “auto-regulatable” programs I’ve come across. Quite humbling realizing how poor my own programming knowledge was. Looking forward to running these.
Thanks for the reference! Will have a listen. (PS – Fantastic podcast on obesity by the way, completely changed my mental framework).
Oh I’ll definitely remain active which is why I have equipment at home, I generally refuse to skip at least some form of lifting unless in anomalous circumstances. Was mostly thinking it would be helpful to have a program specifically formulated for that, as in the past I’ve simply skipped certain exercises but it doesn’t bode well for the overall layout and progression of the program. Picked it up a few days ago so will be good to have it as an option as well.
My pleasure – I realized how difficult it would be to create a customizable, individualized program through precisely the opposite type of program and it’s well executed. Is an Android app in the works for the future? Sheets works well enough if not, not sure how much an app would be able to improve upon it honestly.