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********************************************** References / Sources of Information. Westside Barbell Conjugate Program - For Sun, Mon, Wed, Fri training. Gymnastics Foundation 1 Gymnastic Bodies - For Gymnastics work on Tues, Thurs and Sat/Sun Crossfit Endurance - For Rowing / Running intervals on Tues, Thurs to supplement training. Dangerously Hardcore - For how I will be eating to fuel this program. Carb Backloading. Eat to Perform - Another source of information regarding Carb Backloading and high volume training (specifically mentions Crossfit). Holocron - My collection of information surrounding training, nutrition (including supplementation) and health. *If anyone wants questions any aspect, fire away and I will throw a post up. ********************************************** Greetings everyone. After completing my first 12 week training cycle, I feel I have developed a good foundation of strength and conditioning. After taking a week of rest (with some weight sessions to keep away any muscle catabolism and hopefully and DOMS when I start training again!) I am ready to kick off phase 2. Phase 2 is going to focus on Gymnastic Strength Foundation training (see the references for Foundation 1 - Gymnastic Bodies), with some conditioning work placed on the back of it. The conditioning work will be in the same vein as Max Effort Black Box (short, intense, nothing over 12 - 15 mins). I will be keeping my Sprint training twice per week as I thoroughly enjoy it. Additionally, I will swith from Max Effort Black Box training to the Westside Barbell Conjugate training with my friend Matt. The reason for this is primarily because I am enjoying exercising with another person, plus I have started to get addicted to weight lifting after seeing the results from the previous program. However, the overall focus remains the Gymnastic Strength Foundation - or as I like to think of it, the 'Jedi movement fundamentals'. On days that I am not doing weightlifting (Westside) I will throw in some body weight training in the afternoon (this should occur Saturdays, Tuesdays and Thursdays). My previous body weight training was all circuit work - I intend to mix this up and do some body weight exercise sets, focusing on hard exercise such as Pistol Squats, Handstand push-ups, etc. Therefore, a week of training will look something like the following... Sun - Westside Barbell Dynamic Bench Press. Mon - Gymnastic Foundation 1 with conditioning circuit, Westside Barbell Max Effort Squat/Deadlift. Tues - Sprint/Interval Training, Body Weight Training. Wed - Gymnastic Foundation 1 with conditioning circuit, Westside Barbell Max Effort Bench Press. Thur - Sprint/Interval Training, Body Weight Training. Fri - Gymnastic Foundation 1 with conditioning circuit, Westside Barbell Dynamic Squat/Deadlift. Sat - Rest - or Group Training (Circuit or Strength with some of the guys), Body Weight Training. Force Attunement - This is an indicator of how I felt prior to commencing the workout. The rating stretches from One to Five, each with the following meaning: Completely out of alignment. Almost no connection to the force. Training should probably be postponed. Difficulty in feeling the Force. Possibly tired or fatigued. Re-assessment of one's training supporting elements (Diet, Sleep, etc) should occur if a trend of this level develops. Normal connection levels. Considered the 'base-line' for Force sensitivity. Heightened connection. Above a normal level, resulting in increased optimism and feeling of well-being. Very strong connection. A feeling of almost perfect alignment.Nutrition - equally, if not more, important than the training itself is the nutrition. My target is 200g of protein each day, with Carbs dependent on the day. Fats will fill the remainder of the calorie intake (until satiety). Meals will remain High Fat/Low Carb throughout the day with Carbs at night. Breakfast is a non-event (read the Car Back Loading principle for why). Post work-out for the Barbell program will be Luecine and Whey Protein shake. Sun - High Carb night (~200g) Mon - Low Carb night (~50g) Tues - Moderate Carb night (~150g) Wed - Low Carb night (~50g) Thur - Moderate Carb night (~150g) Fri - Low Carb night (~50g) Sat - Moderate Carb night (~50g) ***** Starting Body Weight is 72kg naked (approximate) ****** Any and all information that supports this program can be found in my Holocron which I keep up to date with any new data I stumble upon.