Building On Strong Functional Foundations
I’ve mentioned in prior posts the integration of more functional exercises into my training over the past eighteen months or so, however it’s really in the last six months that I’m starting to see the payoff. I’m lifting and sustaining heavier loads, more volume, and longer sessions in the gym. All whilst continuing to maintain an average weekly running mileage of 85–90 miles.
As someone who trains largely solo, I’m conscious the risk exists of drifting into a comfort zone of familiarity. Even when the intensity and weight don’t necessarily drop off, the routine and structure can become predictable, and in doing so I stop properly stressing, shocking, and pushing my body in ways that drive adaptation and growth. When I feel that setting in, it’s a clear signal that something needs to change.
Variety With Purpose
I can put this latest training evolution down, at least in part, to a handful of experiences that helped broaden my horizons. Taking on events like Hyrox and Turf Games shone a light on certain muscles and movement patterns that weren’t being challenged regularly enough.
That realisation led me to integrate far more functional and compound movements into my weekly routine. Kettlebell swings, dumbbell and barbell snatches, devil presses and Bulgarian split squats all began showing up three to four times a week.
Saturdays have since evolved into what I half-jokingly refer to as my ‘Circus’ sessions.
What used to be a straightforward chest and triceps day has morphed into something far more varied, dynamic and intense. Heavy weight, high intensity, ascending/descending pyramids and drop sets across a range of movements. Kettlebell swings, devil presses, snatches, dumbbell STOHs and other compound exercises all flowing into one another as a symphony of endurance and strain.
Where Strength and Endurance Meet
As a result of the brutal assault on my core and legs especially, I’m becoming much more comfortable in compromised running. Even following leg day I’m sustaining a relatively strong pace of mid 7 mins across my 5-6 mile warm down.
The development I’m probably happiest with though is the continual, steady increase in leg strength from a raw power perspective. I’ve always squatted relatively heavy for my size and weight but recently I’ve noticed I’m quietly pushing through my previous plateau. My current PB now sits at 165kg for two reps, at a bodyweight average of 78 to 79kg.
I think the reason I’m probably most pleased with this development is that it isn’t the result of a basic leg day focused on pure strength alone.
Leg day sessions consist of ascending and descending squat pyramids to start, typically over ten sets, hitting my max around set 6 or 7 with each set accompanied by 24kg single arm kettlebell swings as part of a superset. From there, lunges roll straight into Bulgarian split squats followed by one arm snatches which is a particularly brutal superset routine.
The second part of the session shifts toward machine based exercises rather than compound movements to close it out. It’s both the most brutal training day in my schedule but also my favourite.
The Perfect Reset
Lastly, I have to again acknowledge the importance of Cryotherapy in my routine. It’s now a Saturday staple, helping recovery from the ‘Circus’ session while resetting my legs ahead of leg day.
Whilst my type of training and routine may not work for everyone it works for what I’m trying to accomplish.
As I’ve said both on here and many times in the past to friends, I’m not training for an event, I’m training for life.
As a consequence, I feel confident that if and when I want to take on my next challenge, my body in strength, power and endurance will be ready for it.