Powerlifting is my passion but so is strength training our local football team and coaching their freshman team. For the next ~4 months I’ll be working full time as a engineer and then going to the school to coach until ~7 pm or later 5 days a week. I have a family with 5 kids so I can’t lift after practice without my wife divorcing me. Lol My question is with only 2 lifting days (Saturday and Sunday) for the next 4 months, what kind of routine can I do to maintain my strength so when I start back to my in season training I’m not spending the first few months gaining the strength that I lost?
Good question and we don’t want you to get divorced! If you have read 10/20/Life second edition, do the jumbo day (it’s a 2 day a week program for those with time and/or injury history limitations). Problem solved. If you have not read the second edition, then you can get it here: https://shop.powerrackstrength.com/products/10-20-life-second-edition
It explains it all, how to set it up and how to do your assistance.
Let us know if we can help further!
I personally have a different take on this. Something I have been working with on a few of my clients. Why does “1 week” matter? What magical effect does 7 days have on the human physiology?
Why not separate your 1 week into 2 weeks? You’re going to be under stress. You’re going to want to enjoy your life and enjoy your family. I can almost assure you that if you try to cram all your training into 2 days back to back, you’re going to have a bad time. What about running the combo template on a 3 day rotation? You’ll have a bit more variety and save you from going heavy 2 days in a row every weekend.
Sat – SQ/DL
Sun – Bench
Sat – Upper body fluff and buff
Sun – SQ/DL
You would rotate the deload after each day was done twice.
OR you could run the combo day with 2 fluff and buff days. One upper focused and one lower focused
Sat – SQ/DL
Sun – Upper body fluff and buff
Sat – Lower body fluff and buff
Sun – Bench
You could run this for 2 rotations and then rotate one weekend as a deload.
Personally, I would opt for the 2nd option because I don’t like 2 days back to back of heavy lifts. No, it is not what is written in the book, but it does follow the 10/20/Life principles. Your situation is a bit unique.
I lived this life for years, and up until recently still helped coach some high school football. The combo day is great, and would fit your needs. I simply would work at a lower RPE, because lets face it, you will be tired!
Another suggestion would be get with one of us and let us customize something for you. There are several ways to go about this that can still provide effective training.
I’m a pretty busy person myself, I work 40 hour plus a week, have two small kids that need to be taken to sports practice and tutors and my husband being a firefighter I am on single parent status every third day so I feel your pain. I just make sure I am really organized and prioritize things. As Brian and Jonathan mentioned I use the combo day. I train my squat and deadlift on Saturdays with accessory work immediately after. I train bench on a week night out of my garage after the kids are in bed and I get in and get it done quick. I use my lunch hour to train any other accessory or hit weak points. I don’t waste time doing any unnecessary training which is why 10/20/Life 1st and 2nd Editions are great, they have a weak point index to help you put pinpoint your weaknesses and movements to attack them. It’s all about prioritizing.