CT Prime Time: 8/1

Training Powerlifting
81

[quote]AMIRisSQUAT wrote:

1.What type of progression is best suited for what strength quality improvement or is a combination of various loading patterns going to allow for s synergistic effect? e.g for MS development is adding weight enough? Is adding reps for endurance-strength emphasis enough?
[/quote]

Some rule of the thumb …

a) The more CNS-driven a capacity is, the more frequent variation there must be. In that regard power and strength work needs frequent variation (2-4 weeks mini-cycles), functional hypertrophy and hypertrophy work needs a bit less (4-6 weeks mini-cycles) and strength-endurance work, which is almost all metabolic can be kept the same for up to 12 weeks.

Within these time frames (2-4; 4-6; and up to 12 weeks) you can use only the basic methods of progression which are a) load increase (strength and hypertrophy work) b) volume increase via more reps or increased density (strength-endurance work).

Once pass the limits of the mini-cycle you might need to vary the exercises or used more advanced methods:

  • Limit strength (extended 5s, wave loading, band work, chains work, cluster sets, eccentric overload work)

  • Hypertrophy (post-fatigue, drop sets, antagonist supersets, isometrics, tempo contrast, etc.)

  • Strength-endurance (pre/post fatigue, giant drop sets, complex sets, etc.)

You don’t need to (or should not) use avanced methods for all the exercises, or even for all the sets of one exercise. Start with using as little as needed.

b) Each mini-cycle should end up with an unloading week, which is basically a week where volume is reduced by around 50%, but loading is kept high or even increased.

[quote]AMIRisSQUAT wrote:
2. What type of un-loading is recommended for specific types of focused mesocycles? e.g when a mesocycle is emphasizing MS is the un-loading concept the same as for a hypertrophy emphasis mesocycle?
[/quote]

Yes, unloading refers to a reduction in training volume and/or frequency in the order of 40 to 60%

[quote]AMIRisSQUAT wrote:
3. How does the CNS adapt over-time to high-end intensity of load; can a pattern of progression that gradually emphasizes (over the course of months or a year) higher percentages of training sets being devoted to 85% and/or more intensity ranges allow the CNS to become more resiliant to fatigue accumulation?
[/quote]

I have not seen any data on this, but empirical “field” experience tells me that this is so in some regard: the more advanced lifters have more a efficient CNS. So it becomes more effective at sending the motor command. However as far as being able to handle more stress, I really don’t know. It would seem logical as more advanced lifters use heavier loads yet are still able to recover.

[quote]AMIRisSQUAT wrote:
4. What frames of referance do you coaches use to discern between novices, intermediates and advanced trainees? How many years of hard training before you would call someone an advanced trainee?

[/quote]

It really depends on the athlete, his sport, his body type, his biological age, sport of choice, experience in athletics etc.

82

[quote]Mike Robertson wrote:
CT,

What did you do to get a raise from TC? Any tips?

Broke in IN…
MR[/quote]

I’m not allowed to discuss it …

There was no raise alas …

Might soon be broke in STL (stay tuned!)

83

Hi mate,

how does intramuscular fat make a person stronger?

Some powerlifter/strongmen are slightly over weight, how much difference does the extra fat make?

Can it be good for an athlete, say a boxer for instance?

84

Some have the theory that intramuscular fat storage could help strength by increasing the size of the muscle belly thus creating a better force lever; this would be (according to the theory) partly why creatine (and glycogen loading) could result in bigger lifts.

Extra body fat could also “cushion” the joints which might help.

I personally don’t buy it 100%. I feel that many powerlifters are not stronger because they are slightly overfat, but rather because of the ton of food they eat to become that way.

And no, I don’t think that it would be good for any athlete to intentionally try to gain some fat.

[quote]englishman wrote:
Hi mate,

how does intramuscular fat make a person stronger?

Some powerlifter/strongmen are slightly over weight, how much difference does the extra fat make?

Can it be good for an athlete, say a boxer for instance?[/quote]

85

Hey CT,
Did you receive my email?

86

LOL!

St. Louis, eh? I want to go there and catch a Cards game before the end of the year, but I’m not sure if it’s going to happen or not.

Regardless, it would be cool to have you in the states! (We’re still trying to get rid of that BARR character!)

Stay strong
MR

[quote]Christian Thibaudeau wrote:
Mike Robertson wrote:
CT,

What did you do to get a raise from TC? Any tips?

Broke in IN…
MR

I’m not allowed to discuss it …

There was no raise alas …

Might soon be broke in STL (stay tuned!)[/quote]

87

Hey Coach, I’m currently reading Zatsiorsky’s ‘Science and Practice of Strenght Training’ and I’m having a bit of a difficulty telling rate coding and recrutment apart. Care to enlighten me? Also, just so I can do my own research, what’s the translation of rate coding in French? Sommation is that it?

88

[quote]Mike Robertson wrote:

Regardless, it would be cool to have you in the states! (We’re still trying to get rid of that BARR character!)

Stay strong
MR

[/quote]

Agreed … one more BARR play on words and I’m gonna kill myself :slight_smile:

89

Hey CT,

I have an interesting problem. My favoured right bicep measurement is a good cm less than my left. It seems to have happened very recently. In the mirror it looks quite noticable (really I’m not paranoid). I have been using single DB curls and they my biceps dont seem to be evening out. I have a slight right shoulder injury, could this be the problem. Any suggestions?

90

Thanks CT for the quick reply.

I have just started to read the works of the Inno-sport guys. What is your take on their “Amplitude Drop Absorption Method”?

Do you use it with any of your athletes?

I could punch a heavy bag and drive the punch while locking the arm and shoulder, without retracting the fist. What would i gain from this sort of training?

91

During a fat loss period, what kind of “beach” training would you add to a routine that centers on whole body, 3x a week, 3 basic compound lifts each workout? I was avoiding any additional work at first, but now my body has accepted the caloric deficit and I’m feeling pretty good, so I thought I’d do what I could to preserve my upper arm/calf size. I was considering a HST-type of setup where I would do only one set for tris, bis, and calves each workout. Or would it be better to knock out three sets of whatever for each group, just once a week?

Thanks in advance for your help.

92

[quote]Zen warrior wrote:
Hey Coach, I’m currently reading Zatsiorsky’s ‘Science and Practice of Strenght Training’ and I’m having a bit of a difficulty telling rate coding and recrutment apart. Care to enlighten me? Also, just so I can do my own research, what’s the translation of rate coding in French? Sommation is that it?[/quote]

Coding or encoding refers to the organisation of the neural command by the CNS.

When talking about intramuscular coordination you have:

Number coding: control of muscle tension by activating a certain number of muscle fibers.

Rate coding: control of muscle tension by increasing/decreasing the firing rate of the activated muscles fibers.

Pattern coding: control of muscle tension by synchronising the action of the different fibers.

Basically rate coding refers to how fast or how frequently a recruited muscle fiber will “twitch”.

93

Yes your injury is most likely the problem. It might affect muscle fiber recruitment and as a result, its development. I’ve seen it in many athletes who suffered shoulders or neck injuries.

I would suggest trying to find a certified Active Release Therapy provider in your area.

[quote]Funk Daddy wrote:
Hey CT,

I have an interesting problem. My favoured right bicep measurement is a good cm less than my left. It seems to have happened very recently. In the mirror it looks quite noticable (really I’m not paranoid). I have been using single DB curls and they my biceps dont seem to be evening out. I have a slight right shoulder injury, could this be the problem. Any suggestions?[/quote]

94

In your case, performing an exercise for these muscle groups 3x per week would be best. I’d do at least 2 sets … never been a huge fan of single set training. You could perform one moderate set (leave 1-2 reps in the tank) and one hard set (to failure or even beyond). The HST reps/intensity progression is a good idea though.

[quote]leon79 wrote:
During a fat loss period, what kind of “beach” training would you add to a routine that centers on whole body, 3x a week, 3 basic compound lifts each workout? I was avoiding any additional work at first, but now my body has accepted the caloric deficit and I’m feeling pretty good, so I thought I’d do what I could to preserve my upper arm/calf size. I was considering a HST-type of setup where I would do only one set for tris, bis, and calves each workout. Or would it be better to knock out three sets of whatever for each group, just once a week?

Thanks in advance for your help.[/quote]

95

Hey thanks mate. I think your right with the shoulder. “Active Realease Therapy”??? Not too familiar. Can you please expalin.

96

I honestly do not know what they mean by that.

I use a method called altitude drops or depth landing, which has been around in the Soviet literature and involves absorbing an external force. For example … standing on a box, jumping off of it and sticking the landing.

I wrote about it in my second book. Here’s what I mentionned:

Altitude landings

A recent paper by David Kerin (2002) concluded that it is the eccentric portion of the depth jump that actually has the greatest training effect as far as increasing vertical jump and lower body power. It makes sense when you think about it. It is during the landing portion that the eccentric stress is at its highest, as all the kinetic energy accumulated during the fall is transformed into muscle loading. This can greatly increase your capacity to break your fall and absorb this kinetic energy. If you are weak in the eccentric portion of the depth jump what will happen? The coupling time (time it takes you to switch from yielding to overcoming) will be very high and the resulting jumping capacity will be low. The shorter the coupling time, the higher the subsequent jump will be. To reduce coupling time you must increase eccentric strength and the capacity to absorb the kinetic energy.

Depth jumps obviously do this, but doing only the eccentric portion (landing) and practicing ?sticking the landing? (i.e. immediately breaking the downward movement as soon as you hit the ground) can actually be more useful in this regard. And this way you can use higher drop heights (up to 0.75-1.25m). Once again, the key point is to land in a position specific to your sport. For example, football linemen and linebackers should stick the landing with the knee bent at approximately 90-110 degrees.

Just like depth jumps, altitude landings have a very powerful training effect and should only be used for short periods of time and at a very low volume of work. While they can sometimes be used in the same training block as depth jumps, I don?t recommend it.

Does it look anything like what they are saying?

[quote]englishman wrote:
Thanks CT for the quick reply.

I have just started to read the works of the Inno-sport guys. What is your take on their “Amplitude Drop Absorption Method”?

Do you use it with any of your athletes?

I could punch a heavy bag and drive the punch while locking the arm and shoulder, without retracting the fist. What would i gain from this sort of training? [/quote]

97

Hi, Christian. I have a question in regards to your reniassance body developing article, which by the way, waas a great article.

What do you think of someone using the parameters from Chad Waterbury’s TBT except with only 3 exercises per session via your article’s reccomendation for the weight training and then practicing martial arts with ankle weights and dumbells for the GPP?

98

[quote]Funk Daddy wrote:
Hey thanks mate. I think your right with the shoulder. “Active Realease Therapy”??? Not too familiar. Can you please expalin.

[/quote]

It’sa form of deep tissue massage which breaks up adhesions/scar tissue in your muscle.

Do a seart for it on this web site, there was an interview published with the Mike Leahy who invented the technique.

99

[quote]maverick_ace wrote:
Hi, Christian. I have a question in regards to your reniassance body developing article, which by the way, waas a great article.

What do you think of someone using the parameters from Chad Waterbury’s TBT except with only 3 exercises per session via your article’s reccomendation for the weight training and then practicing martial arts with ankle weights and dumbells for the GPP?[/quote]

If you are a martial artist I would stay away from performing any type of skill training with added weight. This will screw up your motor patterns and you might very well lose some kicking and punching speed.

Build strength and power with strength training, build conditioning and strength-endurance with GPP (it’s called GENERAL for a reason!) and improve your skills by practicing them.

100

Hey Thibaudeau!

Few quick qestions regarding the form of Power Cleans. I understand that the grip is wider than your shoulders, and that your elbows should be pointing forward on the catch, but how do you catch the bar onto your collarbone while letting it role onto your fingers? I have trouble controling it while letting out of my palm and down my finger tips.

I guess it’s a question of flexebility. Second question, how would you drop the bar back onto blocks or the floor? Do you simply throw it forward with your chest and catch/guide it down with your hands? My final question, for over all back building and pulling strength, is the power clean from blocks supperior to the clean from the floor? From your experience, which has developed stronger pulling and developed more back strength?

Thanks alot CT!