Off season premium strength training plan questions | 80/20 Endurance

Off season premium strength training plan questions

Viewing 2 posts - 1 through 2 (of 2 total)
  • Author
    Posts
  • #9053
    Marius T
    Participant

    Hi all,

    Glad to be part in the 8020 endurance family 😊

    Currently, I’m following the off-season training plan in conjunction with off season premium strength training plan.

    I have few questions regarding the strength plan:

    1. It is a good idea to do a general warm-up before the workout? If yes, do you have a recommended warm-up routine?

    2. In my understanding, the program contains only the working sets.
    E.g.: (3) Elevated Deadlift – 8
    (2) Pallof Press – 5 x 10s

    Can I do, if necessary, couple of sets for movement specific warm-up, before the working sets ?

    E.g.: Elevated Deadlift – 1 set @ 5 reps @ 50 lbs
    Elevated Deadlift – 1 set @ 5 reps @ 70 lbs
    Elevated Deadlift – 1 set @ 5 reps @ 90 lbs
    Then: (3) Elevated Deadlift – 8 @ 120 lbs
    (2) Pallof Press – 5 x 10s

    3. When I can do all the recommended reps for all sets, can I add some weight ?
    e.g. (3) Hamstring Bridge – 12
    (2) Bent-Leg Calf Raise – 12 each leg

    Can I add bands to the bridge and weight west/dumbbells to calf raises?

    Same question for progression of deadlift, split squats etc.

    Thank you for your time and answers

    #9060

    Hi!

    It is a great idea to warm up before starting the plan. I recommend a 10 minute brisk walk or rehearsing the movements and gradually increasing load (as you noted).

    To progress I recommend the “2 for 2” rule: At the end of your last set if you can perform two extra reps with good form – for two workouts in a row – increase the resistance 2.5% – 5% the next session.

    You can add bands to the bridge and resistance to the calf raises and any of the other exercises. I would advise staying in the 60% of 1RM target for weight, a touch higher if you consider yourself an advanced lifter.

    Let me know if you have any other questions!

    Best,

    Dr. AJ

Viewing 2 posts - 1 through 2 (of 2 total)
  • You must be logged in to reply to this topic.