Training Week

06:00 to 07:30 door to door, 8 min warm-up first. Saturday to 08:00.

The block ramp sets the week's RIR for squats, hinges, presses and pulls. Isolation and abs go one rep closer, never below 0. Deload week: half the sets, rounded up, RIR 4, Wednesday swim all easy technique.

Mondaytoday

Legs + jumps

Quads, hamstrings, calves

Monday 28 September: Cindy replaces this session. 20 min, as many rounds as possible: 5 pull-ups, 10 push-ups, 15 squats. Retest Monday 18 January.

  • warm-upTurkish get-up2 × 1 per sideLight. Skill, not work.
  • plyoBox jump3 × 3
  • plyoBroad jump2 × 3
  • Back squat4 × 6-8
  • Romanian deadlift3 × 8-10
  • Bulgarian split squat3 × 8-10 per leg
  • superset
    • Seated leg curl4 × 10-15
    • Standing calf raise4 × 12-20
  • Kettlebell swing2 × 15Hips, not arms. Stop well short of tired.

Tuesdaytoday

Chest + side delts

Chest, side delts, triceps, abs

  • Incline dumbbell press4 × 6-10
  • Weighted dip3 × 8-10
  • superset
    • Cable fly3 × 12-15
    • absWeighted cable crunch3 × 10-15
  • superset
    • Lateral raise3 × 12-20
    • Overhead triceps extension3 × 10-12
  • zone 2Zone 2, bike or easy run15 min

Wednesdaytoday

Swim A · intervals

45 minutes in the water

  • 05:45Carbs before30 g, banana or dates
  • Easy400 m
  • Drill4 × 50 m
  • Steady-hard6-10 × 100 m20 s rest. As many as fit in 45 minutes. Hard but clean, not all-out.
  • Easy200 m

Thursdaytoday

Back + arms

Back, rear and side delts, biceps, abs

  • Weighted pull-up4 × 6-8
  • Chest-supported row3 × 8-12
  • superset
    • Face pull3 × 15-20
    • Lateral raise3 × 15-20
  • superset
    • Incline dumbbell curl3 × 10-12
    • absLandmine rotation3 × 8-10 per side
  • zone 2Zone 2, bike or easy run15 min

Fridaytoday

Chest + shoulders + arms

Chest, side and rear delts, arms, abs

  • Flat dumbbell press4 × 8-12
  • superset
    • Lateral raise4 × 15-20
    • Rear delt fly4 × 15-20
  • superset
    • EZ-bar curl3 × 8-12
    • Rope pushdown3 × 10-15
  • absReverse crunch3 × 10-15Slow, lying on a bench.

Saturdaytoday

Swim B · long

Continuous and easy, out by 08:00

  • 05:45Carbs before30 g, banana or dates
  • Continuous easy swim1500-2500 mCan talk the whole time. No hard finish. Distance is whatever fits before 08:00.

Sundaytoday

Rest

No training. Weekly planning.

Direct sets per week · chest 14 · side delts 10 · back 7 · rear delts 7 · biceps 6 · triceps 6 · abs 9 · quads 7 · hamstrings 7 · calves 4