Hey CT,
I have set up a 3 day training regimen and its pretty much an upper lower full body 3 days a week,
as an athlete I want to become more explosive, so I was thinking that I could use my full body day as an explosive day.
The upper and lower days are just strength work with some accessory hypertrophy movements (flys, face pulls, and some unilateral leg work)
I want to make use of bands so i was thinking it would look like this:
Hang Clean 6x4
Deadlift with bands 6x4
Close Grip Bench with bands 5x4
I want to add some more maybe one or two more things, I would appreciate any help, I understand you deal with athletes, I play lacrosse.
[quote]Canuck88 wrote:
Hey CT,
I have set up a 3 day training regimen and its pretty much an upper lower full body 3 days a week,
as an athlete I want to become more explosive, so I was thinking that I could use my full body day as an explosive day.
The upper and lower days are just strength work with some accessory hypertrophy movements (flys, face pulls, and some unilateral leg work)
I want to make use of bands so i was thinking it would look like this:
Hang Clean 6x4
Deadlift with bands 6x4
Close Grip Bench with bands 5x4
I want to add some more maybe one or two more things, I would appreciate any help, I understand you deal with athletes, I play lacrosse.[/quote]
Band work is very effective. HOWEVER it is very demanding on the body because it greatly increases the stress produced during the eccentric phase of the lift. That’s because the bands are actually trying to throw the bar down, creating an acceleration (much greater than gravity alone) that you must brake. It is VERY easy to do too much band work and for too long and actually start regressing. I do not recommend using bands for more than 3 weeks in a row.
Chains on the other hand can be used a lot more often.
[quote]Christian Thibaudeau wrote:
[quote]Canuck88 wrote:
Hey CT,
I have set up a 3 day training regimen and its pretty much an upper lower full body 3 days a week,
as an athlete I want to become more explosive, so I was thinking that I could use my full body day as an explosive day.
The upper and lower days are just strength work with some accessory hypertrophy movements (flys, face pulls, and some unilateral leg work)
I want to make use of bands so i was thinking it would look like this:
Hang Clean 6x4
Deadlift with bands 6x4
Close Grip Bench with bands 5x4
I want to add some more maybe one or two more things, I would appreciate any help, I understand you deal with athletes, I play lacrosse.[/quote]
Band work is very effective. HOWEVER it is very demanding on the body because it greatly increases the stress produced during the eccentric phase of the lift. That’s because the bands are actually trying to throw the bar down, creating an acceleration (much greater than gravity alone) that you must brake. It is VERY easy to do too much band work and for too long and actually start regressing. I do not recommend using bands for more than 3 weeks in a row.
Chains on the other hand can be used a lot more often. [/quote]
Thanks for the response, CT!
Okay i think I’m going to take advantage of them, 3 weeks with them then 3 weeks off type thing.
Now for the split what should the explosive day look like? and what exercise are effective with bands?
Thanks!
[quote]Canuck88 wrote:
Okay i think I’m going to take advantage of them, 3 weeks with them then 3 weeks off type thing.
Now for the split what should the explosive day look like? and what exercise are effective with bands?
Thanks![/quote]
Don’t be too eager to use bands. IMHO, unless you already have a decent strength base (AT LEAST squatting 1.75x your body weight, deadlifting 2x bodyweight, bench pressing 1.25x your body weight)… people are too quick to jump on advanced methods. But I know that if you aren’t at the level to use bands yet, you will still use them despite my advice. But I’m putting it out there just in case. Wendler, who trained at Westside (the biggest bands proponents) actually is even more rigid than me about NOT using bands until you are ready, and he has higher standards than me in that regard.
Bands work best with big compound movements. Bench press, squat, deadlifts. Ca also be used with military press but it’s tricky (it requires a power rack) and it should never be done on variations of the olympic lift or pulls.
[quote]Christian Thibaudeau wrote:
[quote]Canuck88 wrote:
Okay i think I’m going to take advantage of them, 3 weeks with them then 3 weeks off type thing.
Now for the split what should the explosive day look like? and what exercise are effective with bands?
Thanks![/quote]
Don’t be too eager to use bands. IMHO, unless you already have a decent strength base (AT LEAST squatting 1.75x your body weight, deadlifting 2x bodyweight, bench pressing 1.25x your body weight)… people are too quick to jump on advanced methods. But I know that if you aren’t at the level to use bands yet, you will still use them despite my advice. But I’m putting it out there just in case. Wendler, who trained at Westside (the biggest bands proponents) actually is even more rigid than me about NOT using bands until you are ready, and he has higher standards than me in that regard.
Bands work best with big compound movements. Bench press, squat, deadlifts. Ca also be used with military press but it’s tricky (it requires a power rack) and it should never be done on variations of the olympic lift or pulls.[/quote]
Ok i will stay away from bands, now what are the best explosive movements to use on a full body day?
Thanks Thib!
[quote]Canuck88 wrote:
[quote]Christian Thibaudeau wrote:
[quote]Canuck88 wrote:
Okay i think I’m going to take advantage of them, 3 weeks with them then 3 weeks off type thing.
Now for the split what should the explosive day look like? and what exercise are effective with bands?
Thanks![/quote]
Don’t be too eager to use bands. IMHO, unless you already have a decent strength base (AT LEAST squatting 1.75x your body weight, deadlifting 2x bodyweight, bench pressing 1.25x your body weight)… people are too quick to jump on advanced methods. But I know that if you aren’t at the level to use bands yet, you will still use them despite my advice. But I’m putting it out there just in case. Wendler, who trained at Westside (the biggest bands proponents) actually is even more rigid than me about NOT using bands until you are ready, and he has higher standards than me in that regard.
Bands work best with big compound movements. Bench press, squat, deadlifts. Ca also be used with military press but it’s tricky (it requires a power rack) and it should never be done on variations of the olympic lift or pulls.[/quote]
Ok i will stay away from bands, now what are the best explosive movements to use on a full body day?
Thanks Thib!
[/quote]
If you know how to perform them properly, power clean and power snatch variations, push press, barbell jump squat with 20-30% of your max, medicine ball throws, various jumps.
[quote]Christian Thibaudeau wrote:
[quote]Canuck88 wrote:
[quote]Christian Thibaudeau wrote:
[quote]Canuck88 wrote:
Okay i think I’m going to take advantage of them, 3 weeks with them then 3 weeks off type thing.
Now for the split what should the explosive day look like? and what exercise are effective with bands?
Thanks![/quote]
Don’t be too eager to use bands. IMHO, unless you already have a decent strength base (AT LEAST squatting 1.75x your body weight, deadlifting 2x bodyweight, bench pressing 1.25x your body weight)… people are too quick to jump on advanced methods. But I know that if you aren’t at the level to use bands yet, you will still use them despite my advice. But I’m putting it out there just in case. Wendler, who trained at Westside (the biggest bands proponents) actually is even more rigid than me about NOT using bands until you are ready, and he has higher standards than me in that regard.
Bands work best with big compound movements. Bench press, squat, deadlifts. Ca also be used with military press but it’s tricky (it requires a power rack) and it should never be done on variations of the olympic lift or pulls.[/quote]
Ok i will stay away from bands, now what are the best explosive movements to use on a full body day?
Thanks Thib!
[/quote]
If you know how to perform them properly, power clean and power snatch variations, push press, barbell jump squat with 20-30% of your max, medicine ball throws, various jumps.[/quote]
Okay thanks Thib!