One warm-up drill I’ve been using for years is the med ball throw and jog.
Basically the athlete throw the medicine ball and jog to go pic it up again, then throw it back, jog, etc. He progressively tries to throw it a bit farther and jog a bit faster.
For the sprint sessions we use a lot of dynamic range of motion drills like leg swings. We also use ladder drills.
[quote]philco wrote:
CT-
Could you provide a general warm-up that you and your athletes use before a lifting session? Does this depend on whether you are lifting lower or upper body that day?
I’m also curious to know how you go about warming-up for your track work, ie. 50-100m sprints.
I was also wondering How beneficial your OVT program is weight loss, or cutting, since I just finished, your creation series, in that program i went from 223 to 207 lbs, am back around 215-217 right now, The first week of ovt i was really sore, but was good liked it, it does seem pretty tough, but i can handle it, I noticed with the creation series you improved up on it from OVT, and not sure if its just outdated now
5-10g before a cardio session is enough unless you plan on running for 2 hours +.
At the most amino acids will account for 10% of your energy expenditure during ESW. So assuming an average cardio session lasting 30 minutes you’ll probably use around 300-400kcals. WORST CASE SCENARIO that would mean 30-40kcals in the form of amino acids, or around 7-10g. So with 5-10g you’ll avoid using your muscle amino acids for fuel. However in reality the 10% estimation in that case is WAYYYYYYY too much as it takes 60-120 minutes of activity to reach the 10% level. So in reality you’d probably end up using around 2g of amino acids. So the 5g would be more than enough.
[quote]Ejonesunt wrote:
I was going to ask you the same question, you mentioned using 20 grams bcaa, during you workout, how do you split it up before, during, and after, I noticed it did help me recover along with surge, and powerdrive, I also read its good take before cardio session from a previous t-nation article, is it also beeficial to take as much during cardio, i think article said take 5 grams before you run[/quote]
Hey CT, i’m not sure if this has been answered on anotherday, but how’s the progress of your next book coming along? When’s it probably going to come out and where will it be available? Thanks for your time.
Hey CT I have been using your DL lift and my platform dl is close to my last floor PR. It is a nice program. I am using it in a Westside template with 2 upper body days(1 being max effort & 1 being a dynamic/repetition day.) I am doing two things in Sept. One is a lifting comp which includes DL, pullups and kettlebell 1 arm snatches for 5 minutes. The other comp is a BB show which the very next Saturday.
My questions to you would be can I use my 5min snatch practices 1xweek as a cardio session?
What days would you do high,mod,low carb with the westside template?
Should I do cardio on my off days or on days I train to have complete days off?
I am currently at @6% BF so I don’t know how much cardio I am going to need right now. My carb rotation is at @ 200g,125g,50-75g. Just was wondering if you could give some input on the situation. Should I place my high carb days on days off or on days I am training?Thanks for all you advice & feedback.
CT, do you think sledgehammer and sandbag training on non-lifting days (I lift three tims a week, GPP other three) will interefere with recovery too much?
I did deads today off the 6" platform and I crushed my PR from the floor. I can feel a hyoooge difference in my DL strength and I am only on week 3. Mucho Gracia
What would be a good replacement for the back extension for the fourth exercise on ME day of your DL program? I have been substituting with stiff legged DL since the studio I train at does not have a back ext peice.
[quote]mike hanley wrote:
y questions to you would be can I use my 5min snatch practices 1xweek as a cardio session?
[/quote]
Yes, although I would make it 5 min/hand… with a 5 minutes pauses between both hands. You can actually build up by adding 15 seconds per week.
[quote]mike hanley wrote:
What days would you do high,mod,low carb with the westside template?
Should I do cardio on my off days or on days I train to have complete days off?
[/quote]
High carbs on the most intense lifting days (lower body + DB snatch practice or cardio)
Moderate carbs on the upper body days (no cardio)
Low carbs on non training days (low intensity cardio)
[quote]mike hanley wrote:
I am currently at @6% BF so I don’t know how much cardio I am going to need right now. My carb rotation is at @ 200g,125g,50-75g. Just was wondering if you could give some input on the situation. Should I place my high carb days on days off or on days I am training?Thanks for all you advice & feedback. [/quote]
As I mentionned, something like:
Monday: Lower body 1 + snatch for 5 min
Tuesday: Upper body 1
Wednesday: Abs (15-30 min.) + low intensity cardio (30 minutes, 3.2mph, 12 incline)
Thursday: Lower body 2 + cardio
Friday: ABS + low intensity cardio
Saturday: Upper body 2
Sunday : Completely off
[quote]mike hanley wrote:
I did deads today off the 6" platform and I crushed my PR from the floor. I can feel a hyoooge difference in my DL strength and I am only on week 3. Mucho Gracia[/quote]
You’re welcome … as I mention, expect a 50lbs+ PR with this routine.
[quote]mike hanley wrote:
What would be a good replacement for the back extension for the fourth exercise on ME day of your DL program? I have been substituting with stiff legged DL since the studio I train at does not have a back ext peice. [/quote]
[quote]KombatAthlete wrote:
CT, do you think sledgehammer and sandbag training on non-lifting days (I lift three tims a week, GPP other three) will interefere with recovery too much?[/quote]
Well, you can make sledgehammer and sandbag training part of your GPP program.
You can use the circuit I proposed (or a similar one) in my latest article once or twice a week for GPP purposes.
I would like to start training my neck for boxing. What do you find works for your athletes? Do i train for functional strength or maybe a 10x3 3x aweek style of training?
I already have an 18" neck, thats probably why i have never trained it before. Or do you not put much emphasise on neck training as it kind of takes care of itself, much like the forearms?
Hey CT, I am hungry all the time. What I mean is I want to eat food. I can put away insane amounts of food. My body seems to be trying to gain weight (since my childhood I’ve been on track to be 250 pounds at just over 6 feet tall), but I think I’m plenty big enough. How can I eat big without putting away a lot of calories? How can I be satieted without pigging out? Since, I’m hungry so much it’s difficult to make good food choices the whole day. Right now I’m just eating as much as I feel like as long as it’s clean. Of course, I’d like to be lean. But what I want most is a diet that will keep me from being so fricking hungry.
[quote]Christian Thibaudeau wrote:
mike hanley wrote:
I did deads today off the 6" platform and I crushed my PR from the floor. I can feel a hyoooge difference in my DL strength and I am only on week 3. Mucho Gracia
You’re welcome … as I mention, expect a 50lbs+ PR with this routine.[/quote]
Seated GM sounds greatr and I definitely agree and feel a 50+pound increase.
Football season is starting soon and i am wondering how i should lift during the season. i still want to get bigger and stronger. should i stay with what i am doing, WS4SB, or go to something lighter. Also during should i be eating more during season so i do not lose any weight???
I train the neck and forearms depending on need. For example I trained a race car driver and the bulk of his training was neck, forearms/hands, and abs.
My hockey players do tons of forearm work as FA strength is directly related to slap shot power.
My football players will do neck work and trap work to prevent injuries.
I wrote an article called “Rapid Fire” which described a neck training routine. You might want to look it up.
[quote]englishman wrote:
Hi mate,
I would like to start training my neck for boxing. What do you find works for your athletes? Do i train for functional strength or maybe a 10x3 3x aweek style of training?
I already have an 18" neck, thats probably why i have never trained it before. Or do you not put much emphasise on neck training as it kind of takes care of itself, much like the forearms?[/quote]
Football season is starting soon and i am wondering how i should lift during the season. i still want to get bigger and stronger. should i stay with what i am doing, WS4SB, or go to something lighter. Also during should i be eating more during season so i do not lose any weight???[/quote]
You can keep up the upper body portion of the workout, but the lower body work should be reduced as you’ll get plenty of lower body work from your practices and games.
Yes, increase caloric intake. Basically treat each football practice like a huge workout. I recommend a serving of Surge before the practice and one after followed by a large meal 1 hour afterwards.