Hey Coach,
How are you tonight? Just a quick note to tell let ya know that things are going well. I am going to shoot you an email alittle later this evening – just got back from the gym – after I get something to eat.
Quick question – what type of diet do you suggest for the program that I am currently on?
Malinda
Actually I wrote an article about how to specialize a while ago. I dunno when TC plans to use it.
But basically what we do is:
Group the two target bodyparts together (even if they have no logical link together) and perform 3 weekly workout for them: Monday, Wednesday and Friday.
The other bodyparts are trained over the rest of the week, at a much lower volume (maintenance, not detraining work).
For example… quads and triceps specialization (as I mentionned, no logical link):
Monday Q/T Heavy loading
Tuesday: Chest/back
Wednesday: Q/T Volume work
Thursday: OFF
Friday: Q/T Density work
Saturday: Shoulders/Biceps/Hamstrings
Sunday: OFF
Heavy loading … for example 2 exercises per muscle group … one in the 1-5 reps zone and one in the 6-8 zone.
Volume … 3 exercises per muscle group in the 8-12 range … can include intensive techniques such as tempo contrast, iso-dynamic contrast, stutter reps, etc.
Density … 3 exercises per muscle performed as a triple-set. Normally one high volume/normal exercise (e.g. 12-20 reps), one isometric hold for max time (30-45 seconds) and one loaded stretching exercise (45-60 seconds).
Hi mate,
do you use Tabata style training for you or your athletes? If so how many 20sec on 10sec off sets would you use if you were training for a 8-10 round boxing match? The reason i ask is that all the studies i could find on Tabata training only lasted for 4-6 minutes. Your help would be most welcome CT.
Mal, we are working on your diet as we speak. You’ll have it by friday,
[quote]firebug9 wrote:
Hey Coach,
How are you tonight? Just a quick note to tell let ya know that things are going well. I am going to shoot you an email alittle later this evening – just got back from the gym – after I get something to eat.
Quick question – what type of diet do you suggest for the program that I am currently on?
Malinda[/quote]
[quote]englishman wrote:
Hi mate,
do you use Tabata style training for you or your athletes? If so how many 20sec on 10sec off sets would you use if you were training for a 8-10 round boxing match? The reason i ask is that all the studies i could find on Tabata training only lasted for 4-6 minutes. Your help would be most welcome CT.[/quote]
Yes, my athletes use tabata thrusters once a week.
For boxing your could use 8 x 3 minutes (6 intervals)sets … but I firmly doubt that any human being could do it with anything but the pink weights.
No need to be 100% specific. Use the proven 4 minutes tabata drill. Start with one set and you can work up to 3 over a period of 2 months or so.
Dang – You are good! Thanks. I will send ya an email after I get some food in me!
Malinda
Is it possible to “increase” or improve the “chin” in boxing? If so how?
Brandon Green
[quote]Christian Thibaudeau wrote:
What will it take? A genetic phenomenon that chooses track over football or basketball!!!
I think that a white guy will eventually run a sub 10 / 100m, but I strongly doubt that we will ever see a white world champ on that distance in the near future.
One of my guys is a 16 years old sprinter who ran a 10.61 / 100m in competition (despite suffering from shin splints up to a week before the race). It was a new Junior Canadian record but it wasn’t recorded due to a slightly favorable wind. He still holds the 100 and 200m Canadian junior records. He will run the 100 and 200m at the World junior games.
But that is still a LOOOOONG way to go until he can realistically believe that he might have what it takes to run a sub 10.
cccp21 wrote:
what will it take for a “white” guy to win the 100 meters? Do you think the old USSR had the best sprint program for men? If the USSR was still in existence today (along with the continued research at the same pace) would another “white” guy win the 100 meters?
Brandon Green
[/quote]
10.61 is a damn good time. My nephew 3 years back ran an electronic 10.8 at 200 pounds at 5’10" and 17 years old and a unoffical 4.26 40 yard dash before football season. Pretty good for a high school kid. wonder if he has potential? Oh well.
Brandon Green
What do you think of the old “Soviet” gpp program? Kind of a general question but answer if you can.Thank you.
Brandon Green
Thanks for the quick reply.
I will try the 4min version and monitor my VO2max to see if it is improving.
I recently purchased one the high end Polar heart rate monitors which gives you a very good indication of your VO2max. I found that my mine was 56 which worried me as top olympic athletes can go as high as 95. I thought my fitness was quite good, which is why i am giving Tabata a good try out.
Do you know your athletes VO2maxs or do you not use them as a bench mark?
CT, need help with advice on training while hurt. I’am 2 weeks into your athletic pendulum (second time) and am making hell’a good progress as far as what I gained since last time.
Anyhow, I tweaked my rt knee 4 weeks ago, I still trained through it because it wasn’t too bad, plus I iced it as well as some cryo theorpy and a lot of liquid advil. It almost became 100%, when I played a heated tennis game on it on Friday and I could feel it start to fill up with fluid. But I didn’t think it was that bad.
On Monday I started the Strength-Speed portion of the pendulum and today (wed) after a very good session I can feel it again building up fluid. But it doesn’t hurt and I can still train with it.
Now I cannot afford to break from the pendulum, and plan on seeing my physical therapist this week. What kind of medicine do you recommend I ask him for(I know your not a doctor) but with your athletic backround I’m sure you’ve had to train while ‘hurt’, so just wondering what you can recommend recovery wise between sessions to aid the knee problem so I can still make gains.
PS. I don’t feel pain and can squat and walk like normal, but I do feel it swell up some. Thanks for any advice!
[quote]Christian Thibaudeau wrote:
Actually I wrote an article about how to specialize a while ago. I dunno when TC plans to use it.
But basically what we do is:
Group the two target bodyparts together (even if they have no logical link together) and perform 3 weekly workout for them: Monday, Wednesday and Friday.
The other bodyparts are trained over the rest of the week, at a much lower volume (maintenance, not detraining work).
For example… quads and triceps specialization (as I mentionned, no logical link):
Monday Q/T Heavy loading
Tuesday: Chest/back
Wednesday: Q/T Volume work
Thursday: OFF
Friday: Q/T Density work
Saturday: Shoulders/Biceps/Hamstrings
Sunday: OFF
Heavy loading … for example 2 exercises per muscle group … one in the 1-5 reps zone and one in the 6-8 zone.
Volume … 3 exercises per muscle group in the 8-12 range … can include intensive techniques such as tempo contrast, iso-dynamic contrast, stutter reps, etc.
Density … 3 exercises per muscle performed as a triple-set. Normally one high volume/normal exercise (e.g. 12-20 reps), one isometric hold for max time (30-45 seconds) and one loaded stretching exercise (45-60 seconds).
[/quote]
I understand how you do the muscles your trying to work, but what would you do for the muscles your just trying to maintain? One compound movement 8-12 for 3 sets?
Also, how long do you generally speciallize for? I saw 3weeks I think? If say I wanted to grow Shoulders real big, could I do those for 3 weeks with say… Hamstrings and after the recommended cycle, continue doing shoulders but change the hams to quads or something? I have a feeeling this would work great year around just changing the specialized muscle(s).
Thanks, love your work CT.
Hey up,
I note form some previous posts that you have used sheiko style programmes with some of your athletes. Well I’m trying one out at the mo, and was wondering what active recovery or GPP you would recommend to go along with this? So far, (I’m in my 1st week) I have found the volume fairly tolerable.
I’m thinking maybe just fast paced walking or a leisurely swim would be best for this, but I’m kind of addicted to sandbag/odd object GPP and am very tempted to incorporate this on my off days. Would this be wise?
[quote]cccp21 wrote:
What do you think of the old “Soviet” gpp program? Kind of a general question but answer if you can.Thank you.
Brandon Green[/quote]
If I rememebr it correctly their “GPP” program consisted of playing a different sport. For example, weightlifters might play a game of volleyball or soccer.
This is used here by Andrey Kulesha who trains several boxers and has them play soccer games 1-2 times per week when they are far from a combat.
Not a bad idea, but the risk of injury is higher than with what we now call “GPP”.
Most of my athletes are hockey players and football players and I don’t believe that VO2max is a limiting factor in these sports. I never test for it.
[quote]englishman wrote:
Thanks for the quick reply.
I will try the 4min version and monitor my VO2max to see if it is improving.
I recently purchased one the high end Polar heart rate monitors which gives you a very good indication of your VO2max. I found that my mine was 56 which worried me as top olympic athletes can go as high as 95. I thought my fitness was quite good, which is why i am giving Tabata a good try out.
Do you know your athletes VO2maxs or do you not use them as a bench mark?[/quote]
I never used the sjeiko program with my athletes. I recommend it to a friend about 2 years ago and he did progress well on it.
[quote]juninho wrote:
Hey up,
I note form some previous posts that you have used sheiko style programmes with some of your athletes. Well I’m trying one out at the mo, and was wondering what active recovery or GPP you would recommend to go along with this? So far, (I’m in my 1st week) I have found the volume fairly tolerable.
I’m thinking maybe just fast paced walking or a leisurely swim would be best for this, but I’m kind of addicted to sandbag/odd object GPP and am very tempted to incorporate this on my off
days. Would this be wise? [/quote]
[quote]Christian Thibaudeau wrote:
Most of my athletes are hockey players and football players and I don’t believe that VO2max is a limiting factor in these sports. I never test for it.
englishman wrote:
Thanks for the quick reply.
I will try the 4min version and monitor my VO2max to see if it is improving.
I recently purchased one the high end Polar heart rate monitors which gives you a very good indication of your VO2max. I found that my mine was 56 which worried me as top olympic athletes can go as high as 95. I thought my fitness was quite good, which is why i am giving Tabata a good try out.
Do you know your athletes VO2maxs or do you not use them as a bench mark?
[/quote]
CT,
Similarly we are tested on our VO2 max in the military and I’ve always thought that it was stupid. I play basketball and am in good shape.
Why do you think that the V02 max is not a good indicator of cardiopulmonary/heart health?
I do nonweighted gpp (jumping jacks, shuffle splits, burpees, mountain climbers) for 6 minutes about 3-6 times per week. Is that good?
[quote]Christian Thibaudeau wrote:
cccp21 wrote:
What do you think of the old “Soviet” gpp program? Kind of a general question but answer if you can.Thank you.
Brandon Green
If I rememebr it correctly their “GPP” program consisted of playing a different sport. For example, weightlifters might play a game of volleyball or soccer.
This is used here by Andrey Kulesha who trains several boxers and has them play soccer games 1-2 times per week when they are far from a combat.
Not a bad idea, but the risk of injury is higher than with what we now call “GPP”.[/quote]
My understanding (via Dr. Michael Yessis) was that ANY activity that was nonspecific was considered “gpp” that for example for a weightlifter(oly style)would include volleyball,track and field(throws,sprints,hurdling and some cross country)as well as gymnastics and maybe soccer and don’t forget a little bodybuilding! Their gpp was quite expansive.
Brandon Green
Hi Christian
Which powerlifting federation will you be lifting in, and what lifts will you be hoping for?