Hey CT, I enjoyed your The Specialization Zone article.
Regards to the Bench specialization Block you recommended: Would you do anything different if incorporating Board Presses or Speed Work?
A good conjugate approach would be:
DAY 1 MAX EFFORT
A. Max effort exercise (e.g. board press)
work up to 1 or 3RM depending on the phase
B. JM press or close-grip bench
4 x 4-6 reps
C. Military press
4 x 4-6 reps
D. Chest supported rowing
4 x 4-6 reps
DAY 2 DYNAMIC EFFORT
A. Speed bench press (with bands or chains if available)
8 x 3 at 45-55%
B. Push press
4 x 4-6 reps
C. Ballistic bench in smith machine or medicine ball throw from chest
4 x 10 at 20% of max bench
DAY 3 REPETITIVE EFFORT
A. Decline bench press
3-4 x 8-10 reps
B. Dumbbell bench press
3-4 x 10-12 reps
C. Nosebreaker
3-4 x 8-10 reps
D. Triceps extension
3-4 x 10-12 reps
E. Barbell rowing
3-4 x 8-10 reps
F. Lat pulldown
3-4 x 10-12 reps
I think that I’ll write a follow up article on how to use the specialization block for strength.
I’ll use this thread to field today’s questions too.
Hi CT,
I was wondering how you would set up a 2 day split for a wrestler? What are some sample methods you would use with a wrestler? I was thinking along the lines of your renissance program, but two days.
Thanks
CT,
Don’t know if you missed this from yesterday:
CT,
Thanks for your reply but I have some questions regarding the split you gave. I am not sure what set/rep ranges you are refering to with strength, size, and power. I am guessing that strength would be 3-5 reps, size 8-12 reps, and power would be speed-strength and strength-speed movements. I have been training with a modified westside template- is it advisable to keep ME work during the season (3RM or 5RM for strength days) or should it be dropped? Thanks for your help,
TR
Thanks for your time,
TR
[quote]Bushido wrote:
Hi CT,
I was wondering how you would set up a 2 day split for a wrestler? What are some sample methods you would use with a wrestler? I was thinking along the lines of your renissance program, but two days.
Thanks [/quote]
The renaissance approach would be good for a wrestler.
Something like…
DAY 1
A. Deadlift
B. Barbell rowing
C. Bench press
D. Squat
SANDBAG DRILLS
A. lift and carry
B. Clean and press
C. Sandbag rowing
ESW WORK
Intervals (60 sec. jog, 30 sec. sprint x 10-12)
DAY 2
A. Power clean from hang
B. Push press
C. Front squat
D. Pull ups
SANDBAG DRILL
A. lift and carry overhead
B. drag between your legs
C. Sandbag curl
SLEDGEHAMMER
Tabata striking … 20 sec. striking, 10 sec rest x 8
Any recommendations for EMS units for home use other than Compex?
Thanks
[quote]climbon wrote:
Any recommendations for EMS units for home use other than Compex?
Thanks[/quote]
Honestly the complex is the only one I would recommend as it’s the only one I used. And probably one of the few which has pre-planned programs applicable to sport.
Hey CT -
I’ve beel lifting 3 times a week, with a full body routine, and this has been virtually all the exercise I’ve been getting.
I’m thinking about starting back into a few of my hobbies because (a) they’re fun and (b) I want to get in better overall shape (something is wrong with being able to bench almost twice your weight, but then get out of breath walking up a few flights of stairs).
So I want to try rock climbing twice per week, one long bike ride per week, one GPP day with sprints and/or low-weight olympic lifts, and possibly gymnastics twice per week.
I’ve managed more than this before along with a lifting program, but I’m wondering what you’d recommend as a good lifting program to go along with this?
I feel that what you are doing right now as far as lifting goes is very good. Stick to 3 whole body sessions per week focusing only on basic exercises. The important thing will be to make sure that you aren’t overtraining. If you feel drained or tired, don’t hesitate to take some time off from the gym. I would suggest monitoring your resting heart reat every morning and if you have a sudden increase of 7-10BPM, cut down on your activity level.
[quote]graphicsMan wrote:
Hey CT -
I’ve beel lifting 3 times a week, with a full body routine, and this has been virtually all the exercise I’ve been getting.
I’m thinking about starting back into a few of my hobbies because (a) they’re fun and (b) I want to get in better overall shape (something is wrong with being able to bench almost twice your weight, but then get out of breath walking up a few flights of stairs).
So I want to try rock climbing twice per week, one long bike ride per week, one GPP day with sprints and/or low-weight olympic lifts, and possibly gymnastics twice per week.
I’ve managed more than this before along with a lifting program, but I’m wondering what you’d recommend as a good lifting program to go along with this?[/quote]
Thanks… is the higher resting heart rate an indication of overtraining?
Hey CT,
How would you set up the whole-body sessions for 4 days a week on your Renaissance Body Development program. Thanks for your valuable time.
FNF
[quote]graphicsMan wrote:
Thanks… is the higher resting heart rate an indication of overtraining?[/quote]
It’s an early symptom of overreaching, which is short-term (and easily reversible) overtraining.
CT,
I Lift at night and I have been trying to follow you recommendations in the mutation series (all carbs in the 6 hours after your workout). Usually I get out of the gym at 8pm, have my PWO shake, and at 9pm I have a meal (smart start and 2 scoops of whey). Is it wise to eat like this or should I eat a high protein meal/low carb meal befor bed (cottage chesse)?
Thanks
Will42
What would you do with someone that weighed let us say 280lbs. at 30% bodyfat that was in their mid 40’s and squatted maybe 405. what would a fat loss program look like for them?
Brandon Green
[quote]Christian Thibaudeau wrote:
Hrastnik wrote:
just one question. I saw a picture of Rigert’s back. Erectors are huge. Is that because of all pulling, or did they (soviets) do any other exercises?
I just can’t get that picture out of my head:)
Thanks
The Soviets were known for using a lot of assistance exercises, especially compared to Bulgarian lifters who relied mostly on 3-5 exercises.
Rigert performed a lot of “power pulls” … he would perform 2-3 snatch/clean pull with straight arms (basically an explosive deadlift and shrug) followed by 1-2 snatch/cleans. He did this on many sets during his preparatory period.
He also used a lot of goodmornings and Romanian deadlift.
But we should mention that Rigert might have had superior genetics when it comes to building big muscles, which should also be factored in. [/quote]
I saw a Soviet sports review article that listed a routine wherein every set was different. Is this effective and/or neccesary?
Brandon Green