I plan to start a NOV program with hill sprints and would like to know what would be a good assistance template to supplement the main lifts. I heard BBB does not work with NOV too well due to the amount of volume. I was thinking of just doing lats and abs after the main lifts. Any thoughts?
I think one of the main points of the NOV template is not having set in stone assistance work. I would just pick 2-3 assistance lifts each day to compliment the main lifts.
For a general structure, maybe something like this would help:
Bench- assistance pressing (Db work, incline, overhead stuff), Rowing/Chins, possibly some more upper back or arms stuff
Press- same as bench
Squat- hamstring work (could be a deadlift variation or GHR, etc.), Ab work, possibly some lower back stuff like reverse hypers
Deadlift- quad work (could be a squat variation or lunges, leg press, etc.), Ab work, possibly some lower back stuff
For conditioning- hill sprints, sled/prowler sprints, regular sprints, running stadium stairs, strongman medleys, 1 mile run as fast as possible, etc.
do 3 sets instead of 5
I won’t comment on NOV because I haven’t run a NOV system yet. I will tell you this though…
I did BBB for around 14 months straight without adjusting weights.
I believe I am in my 6th month of triumvirate without a deload week or adjusting weights. (It had to be done for me to be able to continue lifting.)
Triumvirate f’s me up way harder on leg day than BBB ever did. I am talking soreness for 4 to 5 full days after a leg day with triumvirate as compared to 2 on BBB. I have had to alter my training cycles to accommodate low back destruction haha. I never had to do that with BBB.
I do a ton of volume though. Still, my point is that if you are going to do something hard, youre going to have to ease into it.
I would go balls to the wall on whatever is most important to you, and ease into the other thing, while paying VERY CLOSE ATTENTION TO YOUR RECOVERY.
Best of luck to you.
[quote]xagunos wrote:
I plan to start a NOV program with hill sprints and would like to know what would be a good assistance template to supplement the main lifts. I heard BBB does not work with NOV too well due to the amount of volume. I was thinking of just doing lats and abs after the main lifts. Any thoughts?[/quote]
Bench/Press
1 Press
1 Pull
PC
Squat
Back Raise
Abs
DL
Back Raise
Abs
Jumps/Throws on all days