Inspired by Alternate Sweet Spot Base, Work : Recovery Week Layout I came up with another approach of combining and shortening Sweet Spot Base 1+2.
I plan to use this as the second Base phase in a progression of:
- Base 1+2 => Build => Base 1+2 => Build
whereas my alternative would have been to just go standard
- Base 1+2 => Build => Base 2 => Build
The adjusted plan skips the easy first 2 weeks of SSB 1 and then consists of 2 parts with 4 work weeks each. In order to get a very nice and continuous TSS progression the coarse overall arrangement of the weeks is as follows with some fine tuning explained below (I used the mid volume plans but it should be ok for low volume too):
Base Part 1 - (4 Work Weeks, 1 Recovery Week)
- Sweet Spot Base 1 - Week 3
- Sweet Spot Base 2 - Week 1
- Sweet Spot Base 1 - Week 4
- Sweet Spot Base 1 - Week 5
- Sweet Spot Base 1 - Week 6 Recovery
Base Part 2 - (4 Work Weeks, 1 Recovery Week)
- Sweet Spot Base 2 - Week 2
- Sweet Spot Base 2 - Week 3
- Sweet Spot Base 2 - Week 4
- Sweet Spot Base 2 - Week 5
- Sweet Spot Base 1 - Week 6 Recovery
How to do it step by step including the fine tuning:
- Add SSB 1 to calendar
- Add SSB 2 to calendar after SSB 1
- Delete first two weeks of SSB 1
- Move week 3 of SSB 1 to start of SSB 1 and delete Tuesday workout
- Move week 1 of SSB 2 to second week of SSB 1 and then move the Tuesday Ramp Test one week ahead
- Pull week 4 of SSB 1 one week (so that weeks are contiguous again)
- Pull week 2 of SSB 2 (so that weeks are contiguous again)
- Move Tuesday workouts of SSB 1 weeks 4 and 5 one week ahead and of SSB 2 week 2 two weeks ahead
- Add Ramp Test to Tuesday of week 2 of SSB 2