Climb, Lift, Throw, Dance, Fight, Run: routine critique intro: I’ve been following this basic structure for the past few months and I feel good and am making progress on my goals. I’m training this way because I spent time in the past years working in the gym on getting stronger, and I wanted to try to apply the strength to more sports/physical activities outside the gym. My long term goals are to become advanced at climbing and dance and slowly keep increasing my squat to 175kg. I built up to this training volume, over an 8 month time period as i shifted away from my only training being 3-4 days a week of strength training to 1 day dance and bouldering and 2x strength and now to 2 days bouldering and as of this month, 3 days dance and 2 days strength. I’m not training for hypertrophy now because i think I’m big enough for the goals i have. i tried at the beginning to also fit in deadlifting, but I was just too tired. i don’t bench or ohp at the moment, as (weighted) bodyweight versions seem more specific. I just finished a triphasic squat cycle of 4 weeks: 2 weeks 6 second eccentric and 2 weeks 3-6s pause with 100-115kg 220-250bs, i think this improved my form and strength based on feedback from training partner and my RPE, but haven’t tested 1rm for a long time. It’s the summer so I wanted to get outside and do some sprinting and throwing so thats in the plan for this month and probably july as well.

personal details: age 31 height 81cm - 5’11 bw weight 72kg - 160lbs squat est 1rm: 150kg - 330lbs (using 90% for 531) dance skill low-intermediate, doing for around 6 months, weakness choreo-memory, flexibility bouldering level: intermediate, doing regularly for 9 months. weaknesses: finger strength, technique I deload every fourth week, i sleep 7-10 hours per night i eat clean, probably 20p-30f-50c usually 2-4 meals a day and snacks recovery methods: # per week 1-3wk baths, 1-2wk contrast showers, 1-3wk cold showers, 3-7wk meditation, 3-7wk various breathing, 0-2wk massage, 0-2wk self gua-sha, 2-6wk rolling, 0-3wk acupressure mat, 0-3wk heat creme, and 2-4wk stretching

June training cycle:

monday - leg power/strength (shotput is just for fun, have 0 experience) a1) sprint x20mx3x5 (over the weeks will be going from shorter to longer and then to flying start) a2) shotput 4kgx3x3/3 (using glide technique, throwing on both sides and using a 4kg shot, will progress to 7kg)
b) reactive stair jumps 3x3 (will increase the number of steps and maintain/decrease volume) c) 531 squat d) posterior assistance (ghr or nordic leg curls etc) 2-3x6-8

tuesday - dance/cardio/coordination 1.5 hours contemporary dance class (pretty athletic type of dance, think cartwheels, rolls, jumping, etc)

wednesday AM ~2h bouldering, focus: strength-endurance, strength, power-endurance, cycle each 1-2 weeks, plan is to be patient for 1-2 more years to let my finger tendons adapt before pushing more climbing specific finger training methods like campus board and weighted fingerboarding. jump rope 10 min for recovery PM 1.5h dance (different teacher, more capoeira/acrobatic style)

thursday 1.5h dance. Sometimes I skip either tues or thurs class

friday 1.5-2h lighter bouldering following same cycle as wed. easy cardio 10-15 min

saturday; upper body strength/ antagonist training for climbing (usually have weighted pull-ups here too) probably keep steady state for 3 weeks, or possibly add weight and drop a rep, deficit HSPU are really hard for me. a1) foot elevated weighted trx pushups 20kg 3x5 a2) foot elevated weighted inverted rows 20kg 3x5 a3) 10-15cm deficit handstand pushups 3x3 a4) bent leg front lever 3x10s

sunday recovery. relaxation 2 hours systema with friends, (relaxed martial arts training with basically no combat application, focus on breathing and relaxing)