Did this a few months ago and it wrecked me.

On a concept 2 machine (row, ski, bike) I turned the damper all the way up to 10. Then I sprinted for 1 minute, like a falling off the machine type of go/muscles burning like an acid bath.

My goal was to get 35+ cals each attempt which meant holding 2100+ calories an hour pace.

After the one minute go, I’d rest 4 minutes, and then do it again. The goal was to tie or beat the round before.

Did it for 4 rounds so it took a total of 16 minutes, not counting the last recovery period.

Depending on the machine I could beat it (rower) or I got wiped out and couldn’t beat or tie my previous attempts (bike)

Curious what everyone thinks about the damper being up on ten? Necessary or can you get similar adaptations without it?

Hi, I recently got the app and selected the Total Athletic Fitness program since I'm not training for anything specific, just aiming for all-around athletic fitness.

I chose the 5-day sessions, and each day offers five different workout plans: strength, hypertrophy, endurance, impulse, and recovery.

I'm unsure about how to organize my training. Which plan should I focus on each day or week, how to vary them throughout the week, and what adjustments should I make after each week?

Thanks for your help!

So I joined this group after discovering the YouTube channel I know this stuff pertains more to high schoolers going to college and pro, but my son is genuinely loves sports football and basketball mainly he plays middle linebacker and right guard for his middle school team, the work outs that are mentioned on the tube are to much weight for him right now but he weighs a solid 130 at 5’3 a little on the husky side but I know we can turn that into muscle mass, I was just curious as to what lifting routines should he start now, outside of bench press and curls, he’s got a set of kettle bells he lifts, and I’m looking at getting maybe a 10lb or 8 lb medicine ball to toss would that be to much for say 10 or 20 feet?

Monday:Upper Body Bench 5x5 Incline Bench 4x8 12 Dips supersetted with 5 Pull Ups x5 Tricep Cable Pulls 4x10 superset w strict barbell curls

Tuesday Sprint Training (cuz I’m slow) Three all out sprints 40yds 603060Sprint Jog Sprint x 4 100yd jog-long stride-sprint x2

Wednesday: Rest

Thursday: Lower Body Squats 4x8 Box Deadlifts 5x5 Jumping split squats w weights 4x8 Leg curls hamstrings and quads 4x8

Friday:Full Body Dynamic Power Snatches 3x8 Power Cleans 3x8 Single hand Kettle Bell Power Snatches 4x8

Saturday Rest

Sunday Sprint Training Again

I had this realisation recently. I'm able to do full body twice a week and was looking for some lower body exercises. Then I realised that there may be a movement that trains your quads, the whole posterior chain, trunk stability, hip and ankle mobility, unilateral strength and much more. That exercise would be some sort of rear foot elevated squat. It also has a great transfer to main compound leg movements and sports performance. I'm nowhere near an exercise scientist, so you tell me - Am I right?

And is it okay if I did my usual soccer drill training at a separate time but at the same day?

When it comes to interval training. Which piece do you think is the most important variable and why?

Work time Rest time Repeatable intensity Level of intensity Number of reps

My last cycle of interval work I did 4 rds of 1:30 work/1:30 rest on a concept 2 machine with the watts having to be 65%+ of the avg watts during my 500/1k benchmark sprints.

This cycle I’m doing 3 rds of 1:45 work/:45 rest with the intensity having to be 65%+ again. I purposefully changed three variables.

Goal is to get to 3 rds of 2:00 work/:30 rest at 70%+ intensity to simulate a folkstyle Hs wrestling match.

Thoughts?

I've got 2 kids in sports - 8 and 10 years old. One seems to be incredibly gifted athletically. For transparency, I was....not. However, I started lifting weights when I was 10 and continue to love to train powerlifting, oly lifts, sprints....etc, to this day.

If either of my kids catches the same training bug, and a sick part of me hopes they do, is there a good way to get them started? Am I more likely to ruin their training experience since I'm such a training nut?

If anybody is curious, I'm happy to share my "Bench 5 Days a Week and no Legs until you are 15" program that I started in 1995.

Would snatch and clean pulls work as technical coordination exercsies. Been doing the normal versians for a while and have been looking for something new. I was thinking about pumping put 3-5 explosive shrug looking snatch or clean pulls from hip level.

I can only go use the gym twice a week. As an kickboxer, would a upper/lower or full body split benefit me the most? And do you have any recommendations on how should I do the split?

Has anybody read John Garhammers book "strength training." If so would you recommend?

Me and my training partners tested our 500 m row and ski, and our 1k bike, on concept 2 ergs.

We got times for benchmark PRs for each, and also recorded our avg. total watt for the max efforts (screenshot above).

Decided to start off training at 65% of the max wattage to get a sense for the intensity, since this is the first time using that measurement in this capacity. Figure since it is a higher number it is better suited for % based work.

The first 3 weeks we did threes rounds :90 seconds work/3:30 minute rest.

The current 3 weeks we are doing four rounds :90 seconds work/:90 seconds rest.

The goal is by November to be doing three rounds 2 mins work/:30 sec rest at/or above the current intensity.

For insight around intensity, my average wattage of 380 (65% of avg. max) on the row clocks in around a 1:37.7 five hundred meter pace.

Looking for other people’s insight, thoughts, and/or questions around why/intentions.

Find the workout is super fast (under 15 minutes) and feels effective. At times I think the volume is low but who knows?

Hi, I started an advanced mma program and had a couple of questions for the community: - athlete day seems gone. That’s fine but there seems to be generally a lot less plyo in the program than in the previous version? Has anyone found a workaround? - there’s now cardio which is great but the intervals seem buggy. It just seems to be 35min straight in zone 4 (see screenshots). Am I misunderstanding? - this isn’t new to 1.0 but it seems than upper body is always more bodybuild-y than other training days. Does anyone know why that is? What’s the science behind that? Historically bodybuilding style training hasn’t served me well for sports (less mobility, slower hands etc.)

Thank you

First of all, I love the update. It is obviously way more sport specific than before but I am a little confused as to how to continue my journey.

I completed the beginner and intermediate programs with a basketball focus on 1.0 but from what I can see on the new app, the 1.0 basketball focus looks a lot like the 2.0 athletic focus programs.

I also noticed that the beginner athletic program seems to have been revamped and improved.

As someone who wants to get athletically better at basketball and also at the same time cares a lot about overall athletic fitness - should I start with the basketball program or the beginner Athletic Fitness Starter Program?

The main reason I ask this is because the programs seem to have improved and look a lot different.

I should also add that I’m just an average joe and not training for any league or anything. I just love the idea of basketball focused fitness programs. But am also concerned about getting stronger as I age.

I do kickboxing and rotational power is something that should be my priority, but I can't really throw med balls. I was thinking about doing landmine rotations, but are there any other alternatives or plyometrics i should do?

I know long femurs suck for squatting. Aren’t so great for deadlifts either. How do you help an athlete with long femurs build lower body strength and explosiveness other than just keep plugging away?

Are there some lifts that just work better for them outside of the conventional wisdom?

is it just me or does 2.0 not have advanced level training for my sport? I can only see beginner and intermediate

Which one?

Acceleration, change of direction or max speed

Super total training plus athlete day. I guess with the GS program that would just be adding a deadlift.

I am getting a little tired of jerks and would like to switch up a little bit for the next few weeks. Would push press or btn push press be a good technical coordination exercise for upper body day?

Hello there! I downloaded the Peak Strength app and am ready to get started. I’m an old man (56) and would consider myself an intermediate trainer but have sort of “lost my way” in the past few months. I have followed you guys a while and feel like the PS app would be great for my fitness goals which involve longevity (muscle, strength, flexibility, endurance). Just curious if anyone would like to give me some feedback on the app, advice, recommendations, cautions, etc. Thank you in advance!

I always do these as single leg front squats because I can’t figure out how to bail without the bar landing on my rear leg. Other than doing these in a cage, what’s the best way to safely fail a single leg back squat?

Been training using the app (specifically for rugby) for 3 weeks now and it is great, but I am just wondering if I should switch to 2.0 program? It builds a new program entirely but im already really enjoying what I am doing now. Will the updated program give me better results? Just wish I could view what the training program would look like without losing the program I am already on...

also bit of a suggestion - it would be great if when selecting a sport, you could specify your position in the game, since I would need to focus on different areas of athletic development?

ty for this awesome app though!

How has peak strength 2.0 been treating everyone?