I'm doing a brief but intense bulking phase in January. To prepare for that, I'm leaning down with a moderate diet (lost about 5 pounds in a month). I want to sketch out a template for the next month or so which allows me to keep my strength and minimize any muscle loss. Plus, I enjoy training, I need to do *something* :D
Regarding lifts, I like back squats and presses mainly, so I intend to build around those. As for new skills, the overhead squat seems worth having from what I've read here. On the mobility front, I have a few flexibility issues, on of which is seriously tight calves which make it difficult for me to do a correct hip-hinge (Deadlift, Swing, etc.). I intend to work on this too. Regarding reps and sets, I like to work with power ladders, which are adaptable and self-regulating. Fat loss diets do drain you a bit, so I'm trying to keep everything relatively low on volume. I'm basically a beginner to weight training (max back squat aroung 90 kg, bench 70 kg, etc.).
My current idea is as follows (currently doing something similar):
Back Squat ladders (1-2-3x3)
Bench Press ladders (1-2-3x3)
Overhead Squat (practice form and technique)
Turkish Getup (progressively heavy singles)
Front Squat ladders (1-2-3x3)
Overhead Press (1-2-3x3)
I also do some pushups or pullups every morning, to maintain some basic bodyweight skills. Stretching is at night, really hammering those calves. I was thinking of doing calf raises on my training days, really emphasizing full range of motion to see if it improves my horrible calf flexibility.
As to other activities, I usually do some solo martial arts training on wednesday afternoons and a class (2 hours) on saturday.
Do you think this could work as a program to keep my strength while I loose weight, maybe even progress some?