Modified training program for people forced to have 1-hour training sessions Modified training program for people forced to have 1-hour training sessions

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Thread: Modified training program for people forced to have 1-hour training sessions

  1. #1
    Join Date
    Sep 2020
    Location
    Toronto, Canada
    Posts
    5

    Default Modified training program for people forced to have 1-hour training sessions

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    Because I live in the socialist shithole known as Toronto, Canada, we're only allowed to work out for 1 hour per day.

    I'm in stage 2 and approaching stage 3 of the novice linear progression. Because of the 1 hour time-constraint, I cannot fit in all the lifts into a session. Because of this, I'm asking advice in modifying the program where I alternate these three days over four days of the week. I'm doing this so I can keep my squatting frequency up to 3 times a week. I plan to workout every other day.

    Day A Day B Day C
    Squat Deadlift / Power clean Squat
    Press Bench

    Can anyone offer any suggestions? Is this an okay modification to make? I don't have any other choice because my gym does not allow me to visit twice in one day.

  2. #2
    Join Date
    Jul 2007
    Location
    North Texas
    Posts
    43,302

    Default

    You actually obey this 1-hour shit?

  3. #3
    Join Date
    Sep 2020
    Location
    Toronto, Canada
    Posts
    5

    Default

    Yeah, they have one-hour timeslots you have to book ahead of time, and they kick you out at the end of the hour, to briefly close and then re-open for the next timeslot.

    I suppose I could stay and disobey, but I expect the staff would call the police and possibly revoke my membership. All gyms are like this now in Canada.

  4. #4
    Join Date
    Jun 2017
    Posts
    235

    Default

    You live in the province the rest of Canada hates and the city everyone abhors, donít drag the rest of us into this.

    That aside, how close to the advanced novice stage are you? If youíre close to moving to having one light squat day a week then it might make sense for the rest of your training to just squat twice a week (drop the light day) to be able to fit everything else in.

  5. #5
    Join Date
    Sep 2020
    Location
    Toronto, Canada
    Posts
    5

    Default

    I still need to squat three days a week. I'm not close to only needing two heavy and one light day.

  6. #6
    Join Date
    Jun 2017
    Posts
    235

    Default

    What are your lifts at and what are your stats (age, weight, etc)? Are you still on NLP for all lifts?

  7. #7
    Join Date
    Oct 2011
    Posts
    1,815

    Default

    A squat 3*5 bench 3*5
    B squat 1*5 press 3*5 deadlift 1*5

  8. #8
    Join Date
    Sep 2020
    Location
    Toronto, Canada
    Posts
    5

    Default

    I'm 27 and 228 lbs.

    I'm on NLP for all lifts, but I'm doing weights I've lifted before the government lockdown.

    Deadlift: 375
    Squat: 300
    Bench: 201.5
    OHP: 143.5

    I realize now the training days I originally included were not formatted correctly.

    I'm asking if it's an okay substitute to cycle these three training days (four days a week) to work around a one-hour training limitation.

    Day A: Squat, OHP
    Day B: Deadlift
    Day C: Squat, Bench

  9. #9
    Join Date
    Dec 2014
    Location
    New York, NY
    Posts
    374

    Default

    Would week 1 look like A, B, Rest Day, C, A? And then B, C, Rest, etc.? If so, you are always having at least 1 day with an upper body back to back, which you can do, but you may run into issues if you are pushing them both with heavy fives. A 4 day split might be easier where you split them out on their own day.
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  10. #10
    Join Date
    Sep 2020
    Location
    Toronto, Canada
    Posts
    5

    Default

    starting strength coach development program
    I was proposing alternating these training sessions for four days a week—with a day of rest in between each one. So, two weeks of training would look like this:

    Week 1

    Monday: squat, press
    Wednesday: deadlift
    Friday: squat, bench press
    Sunday: squat, press

    Week 2

    Tuesday: power clean
    Thursday: squat, bench press
    Saturday: squat, press

    What do you mean by a four-day split? Do you mean doing one exercise per session and training every other day?

    Day A: Squat
    Day B: Bench
    Day C: Deadlift
    Day D: OHP

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