Couple months back I invented a programme I named:
“Operation Winnow”
Titled after Jess’ demand that I “winnow” my middle a little because I’d gained some unsightly blubber (totally normal and happens to everyone from time to time, and anyone who claims otherwise is a dirty liar or else has no life outside of training).
Anyway, having run it for a couple of months to good effect, I’ve decided to take it up a gear by bumping up my weekly mileage a fair bit, reducing my bodyweight sessions to compensate (will also help my golfer’s elbow recover as that has been progressing slower than I would have liked).
Preamble complete, behold Phase Two (phase one is in the “articles” section of my site; if you struggle to find it, ctrl + f is your friend):
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Monday:
3 mile run
Tuesday
AM
A. Run ⅓ mile
B. Tri-Set x six rounds
I. 20 squats (mixture of bodyweight, sissy, and jump)
II. 10 pushups
III. 10 inverted rows
C. Superset x two rounds
I. 10 squats (sissy or jump)
II. 10 inverted rows
D. 4 x 100ish metre sprints
E. 2 x AMRAP hanging leg raises
F. Run ⅓ mile
N.B. All bar the sprints done in a weighted vest
PM
3.5 mile run
Wednesday
4 mile weighted vest (20kg) plus backpack (circa 5kg) walk
Thursday
A. Overhead press, 50 total reps
B. French press, 50 total reps
C. Curl, 50 total reps
D. Deadlift, 2 x 5 then 1x AMRAP
E. Wrist curls (found these help my wounded elbow), 50ish total reps
Friday
4 mile run
Satuday
Off
Sunday
AM
3 mile run
PM
A. Bench press, 50 total reps
B. Upright row, 50 total reps
C. Paused back squat, 2 x warmup sets, 2 x “heavy” working sets
D. Neck harness, 50 total reps of extensions
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On top of all that, I aim (but don’t always manage) to do about 100 reps of band pull aparts daily to counteract the pernicious effect of spending most of my day at a desk, plus my usual walk.
It’s a lot of work.
Certainly not the sort of thing you should try to imitate absent a solid foundation of “general physical preparedness”. And even then, only a fool mindlessly copies someone else’s workout routine instead of using what others do as inspiration to create something suited to their personal needs and aspirations.
But before you can design smart, sustainable routines, you need to first do a lot of reading and thinking about how training programmes work and why certain tools are used in specific situations to produce the specific results.
If that is of interest to you, then I’d like to direct you to “Phil Tyreman’s Big Book of Fitness” which will give you much to chew over, with enough material to potentially keep you occupied for years if you gel with my way of doing things.
Plus it’s only a fiver, so it’s not like you are risking much if it turns out you don’t like it.
Moreover, I’m happy to go out on a limb and say the material will do more for your pursuit of getting strong and in shape than a couple of protein bars (which would actually cost more than this book in a lot of cases) – subject to the obvious caveat that you read, think about, and use the information.
Go here to learn more and purchase if you feel so inclined:
https://philtyreman.co.uk/big/
Thank you,
Phil Tyreman