Pure Strength rotations??

[tillard]

Has anyone had success following a rotation using just the Pure Strength workouts for their weight training?? I have a four week block to fill and I can't decide if I should do all four weeks with Pure Strength or alternate it with something else (one week PS one week ?). I have planned a three week rotation using S&H, with a "recovery week" after as I'll be home for my sisters wedding for a week and won't really have access to my step or weights. After this recovery week I was going to continue with the strength training and thought about the PS series, but didn't know if it was decent enough for a stand alone 4 week rotation. Or should I alternate it with S&H? Just looking for a little insight from all you great folks .

Thanks...Deni

 

[deanie]

Deni,
I had great success with Pure Strength for strength training. I used it for 4 weeks. I made up my own rotation and loved it. Here it is:
week one;
day 1: PS C/S/T and MIC hi/lo
day 2: Imax 1, Imax 2 week 2, Imax 3 week 3
day 3: PS B/B/A
day 4: KPC, KM bootcamp challange week 2, CK week 3
day 5: PS legs and abs
day 6: off
day 7: Brian Kest yoga series #2 weeks 1 and 3
Pilates 20 min. and eliptical 40 min weeks 2 and 4

week 4
day 1 PS C/S/T and bootcamp cardio only
day 2 MIC
day 3 PS b/b/a
day 4 KM bootcamp challange only (LOVE this workout!!)
day 5 legs and abs
day 6 off
day 7 Pilates and eliptical

Hope this make sense!! I had a lot of fun doing this rotation and gained a lot of strength.

Deanie

 

[mspina]

Deanie,

Thank you for posting this! This looks like an AMAZING rotation!!! I love the PS series, and am recently addicted to KPC and KM - can't get enough at the moment - this looks like a fantastic combo. Glad to hear that it worked so well also!

Hmmm, what to do, what to do. March is Legs & Glutes rotation, which I *was* going to follow up with Cathe's Upper Body Bliss, but your PS rotation is looking pretty tempting!

I haven't done the KM Bootcamp challenge premix yet - I've only done KM "as is," but am dying to try it, especially after your comment. KM is on my schedule this week - I think I'll do the bootcamp mix!

m.

 

[tillard]

Thanks Deanie...that's kind of what I had planned as well...except I was going to throw a full body workout in towards the end of the week as well. Here's what I have thus far...

M - am: Run; pm: PS Chest, Shoulders, and Triceps
T - PS Legs and Abs ; yoga
W - am: Run; pm: PS Back, Biceps, and Abs
R - Powerstrike, week 2- KPC, week 3- Powerstrike, week 4-CK; pilates
F - Body Max, week 2-Power Hour, week 3-Step, Jump, Pump, week 4-HSC
S - Imax, week 2-Imax 2, week 3-Imax 3, week 4-MIC ; pilates
S - Off or yoga

How does this look???

Deni

 

[deanie]

Deni,

I think your rotation looks good. I like the full body workout in there. I would probably take sunday off and let my body rest. What is your S&H rotation? I think next month I will do S&H for 3 weeks and circuit training for 2 weeks.


m- I'm glad you like the rotation! I love KM also, I've done the bootcamp challenge, low impact premix and KM in its entirety(spelling?) and I've enjoyed all of them!! I hope you have fun if you do it! Keep me posted




Deanie

 

[tillard]

If I did yoga on Sunday's it would strictly be for stretching...nothing intense...I like my rest days too much to do anything strenuous .

My S&H rotation thus far is (I'm still tweaking it a little bit so if you have any hints feel free to let me know...I'm still working on figuring out how to work in the pilates, yoga, and ab work):

Week 1:

M - SH Chest and SH Back; Run
T - PS Legs; Pilates
W - SH Biceps and SH Shoulders; Run
R - Imax 2; abs
F - SH Legs with Kickmax leg cond. drills; SH Triceps
S - Powerstrike; abs
S - off

Week 2:

M - SH Chest and SH Back; Powerstrike
T - Leaner Legs; pilates
W - SH Biceps and SH Shoulders; Run
R - Imax 3; abs
F - SH Legs w/ KM leg drills; SH Triceps
S - Run; abs
S - Off

Week 3:

M - SH Chest and SH Back; Run
T - Legs & Glutes; pilates
W - SH Biceps and SH Shoulders; Run
R - Step Blast; abs
F - SH Legs w/KM leg drills; SH Triceps
S - Powerstrike;abs
S - Off

This is my rotation for April. I haven't used the SH series yet and I'm anxious to do so!!

Deni

 

[deanie]

Deni,

That is so funny! I just got the S&H series also and am excited to use it. I've got it on vhs though so I am just going to use the tapes as is.

I like your rotation and will probably do it. I think for me I would drop a leg workout day and do yoga instead. You do legs twice a week- do you not lift heavy? and do you bulk up if you do go heavy?

the S&H legs with KM leg drills scares me but I am definately going to do that one!! Just hope I can walk the next day!:+

Deanie

 

[tillard]

Deanie,

I need leg work badly...I have the opposite problem of most on this site...I suffer from severe chicken leg syndrome :-( :-( ...heehee. The above rotation would be the first time I've attempted leg work more than once per week. I figured I'd give it a shot and see what happened. But with the running and interval cardio as well it could be a recipe for overtraining in the lower body...we'll see. Thanks for looking out for me though .

Deni