As some of you know, I did the last workout of the Triple Threat program yesterday. It was a pretty good workout – not the hardest I’ve done, but still challenging enough to work up a good sweat and muscle burn. The AMRAP at the end was the most difficult part, I did 7 1/2 rounds. I think I went a little too easy on myself – I could have gotten in that last set of burpees if I had pushed myself harder. But I think it’s okay to not push your limits every time you workout, and like I said I did work up a good sweat.
I LOVED the Triple Threat program. I’m not exaggerating when I say it is one of the best workout programs I have tried so far – and I have done a lot. I’m sure I will be doing it again in the future.
My favorite thing about this program is how they alternated between strength, hypertrophy, and conditioning workouts. I never got bored, which I am prone to when I do the same type of workout over and over. It was great to try workouts from 3 different trainers – Hannah, Kieon, and Curtis all had different training styles and personalities, which made it fun to look forward to each new workout. I also learned some new exercises, such as Fire Feet and Wall Sprawls, which I will be adding to my exercise list for future workouts.
One thing I was concerned about at the beginning of the program was that I would lose functional strength, since I had only been lifting for the past couple of months. Thankfully, I had nothing to worry about, since I added 10# to my deadlift (my current 1RM is 245#). I’m pretty sure I also built a substantial amount of strength and endurance in my quads, because I was able to do the last half of Day 28 with virtually no rest, which meant doing a ton of squats, lunges, and bridges. I was shaking by the end but I was able to push through it without too much of a problem. As for upper body strength, I don’t know that I made any serious gains in functional strength, but I’m pretty sure I built some muscle. Another thing I was worried about at the beginning of the program was that I would lose lat strength for pull-ups, but again I had nothing to worry about because I at least maintained, if not gained lat strength over the course of the program.
My endurance improved a fair amount as well, which was one of my main goals when I started the program. Since I had mainly been strength training for the past 6 months, I was curious to see how well that had maintained my endurance, and I was pleasantly surprised. The first couple of conditioning workouts were pretty tough to get through, but I was able to handle them pretty well. It didn’t take long for my body to adapt to interval training, and by the end of the program I had to push myself extra hard to make it challenging enough (which is a sure sign of improvement).
The cons. . .
I honestly can’t think of any serious complaints about this program. Everything about it was perfect for my personality and fitness level. The only thing I would maybe have liked to be different is that there wasn’t much core-intensive work. Most of the conditioning workouts had some good core intervals, and some of the strength workouts had good compound movements that engaged my core, but if you are looking to build (not just maintain) your core strength, you might want to add in some extra core exercises. I’m going to add more core specific work into my next plan, because it has been awhile since I isolated my core with exercises like V-Ups, Bridges, and Russian Twists.
I have 3 specific goals for my next 8 weeks of training:
- Get a 2x bodyweight deadlift (260#)
- Build Core Strength
- Increase Hip Flexibility (work towards splits)
I’m writing my own program to achieve those 3 goals, and I will be posting the individual workouts on my blog so you guys can take advantage of them as well (if you have similar goals).
I love writing programs when I have specific goals in mind, because when I know what I’m after, it’s a lot more motivating and fun to create a plan to get there (as opposed to just writing workouts to maintain my fitness level).
Since one of my goals is to add 15# to my deadlift, I will be incorporating a lot of lower body lifting work. One of the reasons I want to reach that 2x bodyweight goal is because I’m planning on moving into my first apartment within the next few months, which means I won’t have access to a barbell until I either buy my own or get a gym membership. I really want to get that 260# deadlift before then, even if I might lose it after I move. Once I’m in my apartment I will likely be using heavy dumbbells and kettlebells for my workouts.
I have really neglected my flexibility over the last month, so that is something I want to be intentional about from now on. My hips are particularly troublesome, so they will be getting most of the work.
This is the basic structure of the workouts I’m planning:
- 5 minute warmup (foam roller + jump rope)
- 30 minutes lifting (upper body – Mon & Fri)
- 40 minutes lifting (lower body – Tues, Thurs, & Sat)
- 8-10 minutes core intervals (Mon, Thurs, & Sat)
- 8-10 minutes foam roller/stretching (extra stretching work in the evenings)
- Rest on Wednesday & Sunday
- Optional cardio/kickboxing intervals 2x per week
Since today is a rest day, I will post the first workout of my new plan tomorrow, and track my progress as I go.
What are your goals for the next month or two of training? I would love to hear what you are doing in the comments!