I’m currently playing football but my main sport is wrestling. Our football practices are not that intense and it will not really zap my recovery. I want to lift and workout to get ready for wrestling. At my disposal I have a bench, barbell, dumbells, and a sandbag. No squat rack unfortunately, I have to make due with front squats and other LB movements, and I cannot deadlift due to a back condition.
I plan on starting a three-day a week full body split with one push, one pull, and one lower body exercise a day plus some sandbag and GPP work at the end. I also grease the groove with chins and do 6 every time I walk by, which is 4-5 times a day. My current strenght levels are adequate but not great, around BW bench, 10 chins, 135 x 2 max row, and 135 power clean. What would you recomend in this situation? My goals are to increase total body strength/power and GPP.
Hey Thib,
I’m a firm believer in direct delt work. Of course, my pecs and tris are strong also. What would you suggest for the best size gains? Forget URR for me as they kill my shoulders from various impingement issues. Various charts, and I’m thinking of the one in Serious Strength Training by Bompa, show that movements such as laterals only get 57% activation etc…
For all the other bodyparts, high levels of over 90% can be achieved with some movement or other, but what about delts?
CT,
I’m currently doing reinassance man training 3x a week. Two of those times i cut out gpp and sprints, as I have soccer practice an hour later for an hour and a half. Since I’m golie, I don’t do much endurance running, except for the scrimmages at the end of practice. I instead do ball work, agility drills, and golie exercises, with some gpp style exercises thrown in (fist pushups, burpees, and the like). I think it’s ok to do this, as long as I get adequate sleep and nutrients.
I was wondering though, if I should my weight training/agility stuff immediatley prior to soccer practice, or do it an hour before to ensure proper pwo nutrition.
Also, I’d like to do shortened versions of Coach Davies’ man of steel program (with low intensity weights and little rope work) on off days for lower back and shoulder prehab. Would this be ok, or would I suffer from overtraining?
CT,
What kind of stretching/exercises would you suggest doing in order to gain a full ROM in ATG squats. I can do a full front squat while maintaining a neutral spine but cannot do the same with a back squat. OH squats are also very hard for me to do- I am not even close to parallel before I am pulled forward by the weight and feel a huge discomfort in my shoulders. Would practicing these movements be helpful? Thanks,
TR
CT,
When my training partner does pull ups, she gets stuck about half way up. With a little assistance she can make it though this point and finish the rep. Would some isometric holds at her sticking point be a good idea to add to her training plan?
Thanks
Will42
iEMG data is, at best, of limited value when it comes to exercise selection.
Chris Aceto said it best: “The best exercise for each muscle group is the one in which you can use the most weight”.
Nobody will ever convince me that flies will stimulate as much pectoral growth as a bench press!
So for shoulders I’d go with:
push press
military press
Seated dumbbell press
Bradford press
[quote]Disc Hoss wrote:
Various charts, and I’m thinking of the one in Serious Strength Training by Bompa, show that movements such as laterals only get 57% activation etc…
For all the other bodyparts, high levels of over 90% can be achieved with some movement or other, but what about delts?
What is overtraining for one man might be undertraining for another one. An example is a hockey player I trained… the guy once ran 24 x 400m runs all under 1:10!!! Most players will only be able to tolerate 4-6 x 400m.
To best determine if you are overtraining or not, I recommend listening to your body. There are both objective and subjective signs to look for:
Chart your morning heart rate (immediately upon waking up… take your HR for 60 seconds (not 15 secs x 4). The first measure you take should be after 2 days of complete rest and that is your baseline. If your MHR suddenly jumps up by 7-10 BPM chances are that you are overstressing your body.
If you have trouble getting a pump in the gym you might be overtraining.
If you are losing weight despite not doing anything different, you might be overtraining.
If you feel tired and lose your appetite you might be overtraining.
By looking out for those things you can know when you are overreaching (short term overtraining). Simply reduce your workload for 3-5 days.
[quote]nopal_juventus wrote:
CT,
I’m currently doing reinassance man training 3x a week. Two of those times i cut out gpp and sprints, as I have soccer practice an hour later for an hour and a half. Since I’m golie, I don’t do much endurance running, except for the scrimmages at the end of practice. I instead do ball work, agility drills, and golie exercises, with some gpp style exercises thrown in (fist pushups, burpees, and the like). I think it’s ok to do this, as long as I get adequate sleep and nutrients.
I was wondering though, if I should my weight training/agility stuff immediatley prior to soccer practice, or do it an hour before to ensure proper pwo nutrition.
Also, I’d like to do shortened versions of Coach Davies’ man of steel program (with low intensity weights and little rope work) on off days for lower back and shoulder prehab. Would this be ok, or would I suffer from overtraining?[/quote]
[quote]Will42 wrote:
CT,
When my training partner does pull ups, she gets stuck about half way up. With a little assistance she can make it though this point and finish the rep. Would some isometric holds at her sticking point be a good idea to add to her training plan?
Thanks
Will42[/quote]
Three things would help:
Static holds at the sticking point, 1-2" below the sticking point and 1-2" above it.
Increasing initial pulling speed to blast through the sticking point
Just two questions coach. I’m an oly lifter, and I want to add some mass to my upper body (basically I want a back ala David Rigert), but whenever I up my calories the growth occurs only in my lower body. I’m not saying my legs are huge, but i am saying that my upper body isn’t. Is there anything I can do (i was thinking of high rep db clean & press)?
And also is there any type of cardio I could do (and that it would not mess with my lifting), because I’m under impression, that my legs tend to store more fat than my upper body (specially glutes - damn, i hate this)?
THANKS
I ran cross country in high school and our coach had us running lots of intervals (3 days a week pre season 2 days a week in season)… of all the interval work we did 24x4’s still stands out in my mind… It’s almost 6 MILES of intervals… my target pace was in the mid 80’s with the last two below 70 out of an absolute zeal for overtraining. Upon completion of that amount of interval work you give yourself a badge of courage.