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  1. #1
    Reinhardt is offline Senior Member
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    Default freestyle guidelines

    Comrades,
    for the next 2,5 years, it will be impossible for me to stick to well planned routine, due to military courses, excercises and so on.
    I think about forgetting this programming business alltogether and freestyle my training, instead of trying the impossible.
    Obviously Pavels top 10 training guidelines from the russian kb challenge come to my mind. Have you any suggestions and do you think i can apply Pavels guidelines to barbell work on weekends?

  2. #2
    indoman is offline Senior Member
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    Default

    As someone who's struggled at times to find time/energy for workouts due to 60-70hr work/school weeks during the last two years I can relate. I've been able to make gains by going to a 3x a week moderately intense 20-25 minute workout. I have set days/times/routines....but if I'm fried I just make adjustments as needed. Certainly not the optimal way to do things but you can make it work, you just have to be realistic with your expectations.

    One thing that has worked for me - schedule workouts for 1st thing in your day when you have gas in the tank.

  3. #3
    JasonL.Ac. is offline Senior Member
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    Default

    I've made a lot of progress in the past year doing mostly freestyle training. Pavel's 10 guidelines from the RKC book are definitely a great set of principles, if you start with that as your guide, pay attention to your body, and keep a detailed training log, you'll do fine. That last part is particularly important; keep a good log and review it frequently. I think this is even more important in freestyle training then it is with following a routine.

    Barbell work can definitely have a place as well, not sure quite what you meant, if you have specific ideas, post them or PM me for feedback. Also, you may want to consider consulting with an RKC2; there's some great material about freestyling training covered there.

    best,
    Jason

    Quote Originally Posted by Reinhardt View Post
    Comrades,
    for the next 2,5 years, it will be impossible for me to stick to well planned routine, due to military courses, excercises and so on.
    I think about forgetting this programming business alltogether and freestyle my training, instead of trying the impossible.
    Obviously Pavels top 10 training guidelines from the russian kb challenge come to my mind. Have you any suggestions and do you think i can apply Pavels guidelines to barbell work on weekends?
    Jason Ginsberg, RKC2, LAc
    [url]http://www.dragondoor.com/instructor/1706[/url]

  4. #4
    Reinhardt is offline Senior Member
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    Default

    Thanks comrades.
    I have a power rack at home and i can take one or two kbs plus a pull up bar with me to the barracks. So KB lifts and pull ups mon - thur and some heavy barbell work on the weekend, given i get home. That would be mainly front and back squat, overhead press, bench press and sometimes some deads. But i also have heavy kbs at home, which i won´t take with me...

    Jason, i got that with the training log. May sound weird at first, but i think you´re right. You can follow a programm without writing it down, but you need a log when you freestyle, so that you can check for reasons if something goes/went wrong.

  5. #5
    Steve W. is offline Senior Member
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    Nov 2008
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    Stamford, CT
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    Default

    Consider a variation of the easy strength/even easier strength/40 day workout developed by Pavel and Dan John; it's a pretty adaptable structure.

    The following article lays out the template. It provides a little more detailed structure in terms of a specific training schedule and sets and reps, for those who want or need it, but it's based on basic principles that are easily adapted in a more freestyle direction.

    http://danjohn.net/2011/06/even-easi...-better-notes/

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