Training for Power and Physique - Erin Stern

November 11, 2014

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After rummaging through old files and paperwork in storage, I came across some workouts from my college days. I felt a wave of nostalgia and thought it would be fun to train that way again. I made a few adjustments, though - I'm doing less volume at the track, and the upper body maintenance days are geared more toward aesthetic lifts that will help me maintain the look of a figure athlete.
There are a few reasons for the decrease in volume of overall training:

  • The intensity of training has been increased. The focus has shifted from quantity to quality
  • I don't have hours per day to train like I did in college
  • My eating habits are much better than they were in college (no more daily pizza and pancakes)!

In the past, I would've also decreased the volume because I wasn't "bouncing back" from training sessions as quickly as I used to. Since I started supplementing with BetaTOR, I'm much less sore! My caliper readings show that although I'm getting leaner, I'm maintaining my strength and power.

To give an idea of what my training will look like - sprints are shorter distances (200m per sprint or less, with a total of 800m-1200m). I'm doing "sprint endurance" work on cardio equipment after upper body lifting days. This also saves wear and tear on muscles and joints. Most of the lifts will be lower rep with heavier weight (5 sets of 5 reps). The upper body maintenance days will be 3-4 sets of 8-10 reps, with focus on longer time under tension and the incorporation of compound movements.

I'm working on a 6 day split:

  • Monday: Upper (push-pull), endurance work
  • Tuesday: Jerks, plyos, sprints
  • Wednesday: Off
  • Thursday: Snatch, front squat, incline bench
  • Friday: Upper (push-pull)
  • Saturday: Bounding, sprints
  • Sunday: Cleans, squat, bench

As I prepare for track season, the split might change depending on when I can practice the high jump. I'll keep you posted with how it goes! Thank you for reading!

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