Thanks Thib. (can I call you Thib? I don’t feel quite worthy yet…)
Anyway, thanks for the reply and the advice.
In faith,
WS
In an interview with Ian King he suggests that the drug-free athlete should train a maximum of 4 days per week on a 4 day split routine? Because the CNS is common to the whole body, lack of recovery of the CNS is one reason why you should not train more than 2 days consecutively (generally speaking, in strength training).
Your CNS is unlikely to recover, despite the fact you are training different muscle groups. This concept is totally overlooked by those training a split routine more than 4 times a week.
Does this apply to an athlete who is training in accumulation block. I don’t think it would as extensive work is less stressful on the CNS. Furthermore, it doesn’t seem to conicide with OL weightlifters training (who squat neraly everyday) at considerable percentage one RM.
What do you think of a TUT for CNS stress. Sprinting being the most stressful - Olympic lifting would be considerably lower??
cheers
[quote]RIT Jared wrote:
What exercises/periodization would you recommend for maximally increasing overhead pressing strength in 7 weeks?[/quote]
Any advice?
Two quick additions:
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There is a considerable difference between what an Olympic lifter (a strength-speed sport) and a powerlifter (maximal strength sport) should do in the time prior to a competition.
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There is a considerable difference between what a relative beginner and an experienced lifter needs in terms of rest. Applying what I do to you probably isn’t appropriate.
[quote]Christian Thibaudeau wrote:
Different strokes for different folks … I come from an Olympic lifting background and elite lifters actually train the morning of a competition if they lift in the afternoon! Some of these guys were approaching world record lifts 4-5 days before their competition.
I agree that one must manage fatigue and especially CNS fatigue before a competition, but stopping lifting never worked for my lifters or me. Most of them performed best when the last session was performed 3 days before the test with weights in the 87-90% range.
sinnaman18 wrote:
Mr.T (haha)
I find that interesting. When asked the same question, Eric Cressey said this; “I didn’t take a lift over 90% in the final 17 days, and the last week was complete rest save for a few low-intensity sessions just to get the blood flowing and help me shed some glycogen to make weight.”
Also what kind of warmups would you do right before the maximal attempt?
[/quote]
To CT & EC:
Highest regards, i’m sure you both know what you are talking about and i find it interesting to get more than one point of view. Thanks for the time!
Hey CT! Thanks for the detailed and responses, and for being patient with me! I have a couple of questions tho! Sorry!
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How many sets do you recommend I begin with for each exercise(including hypertrophy and strength)? 3, 4, or 5?
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For Hypertrophy, do you recommend using multi exercises with less sets/reps, over 1 exercise with more reps and sets?
3)For the patterns you posted for strength training, Do I just utilize one of them? Or switch off every week?
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For the intensification phase, where strength is focused on. Do I apply the same thing? E.G: 3-4 exercises for strength, with 3-5 sets each? Or would this be too taxing? However 50% of the volume must be dedicated to strength.
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What are the loading parameters for your prescribed strength units?
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During the accumulation phase, where strength is just being maintained, would it be ok to add a set for the strength, or weight? (if possible)
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For specialization phase, all other body parts are maintained on the days in between the specialization days, correct?
How long should a specialization workout take, say for triceps and shoulders?
Mon: Intensity Day
Wed: Volume day
Fri: Density Day
I think I understand how to setup the Intensity day and Volume day, however I am a little cloudy on the Density day. Are tri-sets the only thing you would utilize on this day? If so, how does one set up a tri-set? Would it be Compound-Isolation-Isolation?
You stated that I should do a triset in 3 separate zones. So this would be 3 trisets. Is this all? Because you also said “repeat 3-4 times” Does this mean I do 3 trisets for each zone?
Thanks for your time and patience. Much is appreciated CT.
CT you have definately given us some wonderful information when it comes to constructing accumulation and intensification blocks. I’m definately going to start implementing this into my training. GREAT INFO!!
Terrific,excellent.
The good gets better and now is the best.Just by reading,the post are awesome.
Anyone care to answer.
In an interview with Ian King he suggests that the drug-free athlete should train a maximum of 4 days per week on a 4 day split routine? Because the CNS is common to the whole body, lack of recovery of the CNS is one reason why you should not train more than 2 days consecutively (generally speaking, in strength training).
Your CNS is unlikely to recover, despite the fact you are training different muscle groups. This concept is totally overlooked by those training a split routine more than 4 times a week.
Does this apply to an athlete who is training in accumulation block. I don’t think it would as extensive work is less stressful on the CNS. Furthermore, it doesn’t seem to conicide with OL weightlifters training (who squat neraly everyday) at considerable percentage one RM.
Training 3 days a week consecutively is not very effective?