Hi folks!
I have a few questions concerning the book “Theory and Application of Modern Strength and Power Methods” by Christian Thibaudeau and his example plan.
Unfortunately I can’t perform “2 Boards press”, Jump Squats and Depth push ups + Depth jumps in my gym (Depth push ups and Depth jumps only at home). So my question is, how can I replace these exercises?
I already tried to contact Christian Thibaudeau himself, but I always get an error while sending an E-mail to him.
I hope you can answer my question!
Try talking to tech support if you can’t get in contact w/ CT (try PMing him?) Doing bench in a power rack will simulate various board presses, and I guess I would reserve a day at home for plyometric exercises like jump squats and depth push-ups…where there’s a will there’s a way right?
Thank you, I found a CT-thread!
Rack lockouts or floor presses to replace the 2 board press.
For the depth push-ups you could try either band resisted bench (ala Westside), or medicine ball throws (lying in your back try to throw the ball straight up into the air as high as you can).
For the depth jumps, you could try either band resisted squats, weighted jump squats, olympic lift variations, or just about any type of plyometric squat (BW jump squats, “car jumps”, etc…).
Why can’t you do depth push-ups and depth jumps at the gym though?
[quote]
Why can’t you do depth push-ups and depth jumps at the gym though?[/quote]
Well, my “gym” is 24/7 flooded so you don’t have a lot of room to do such exercises. The other thing is, that there are no things I could use for depth jumps. At home this wouldn’t be any problem but in gym it’s different…
Thanks for your help!
[quote]moleman wrote:
Why can’t you do depth push-ups and depth jumps at the gym though?
Well, my “gym” is 24/7 flooded so you don’t have a lot of room to do such exercises. The other thing is, that there are no things I could use for depth jumps. At home this wouldn’t be any problem but in gym it’s different…
Thanks for your help!
[/quote]
With the depth jumps I guess I can see that. But the depth push-ups shouldn’t be a problem. Is there no “matted” area for stretching/ab work at your gym? If there is, just grab a “step”, bring it over to the stretching area and you’re good to go.
Other than that, try the jump squats (maybe BW first and then weighted, depending on experience level) and the rack lockouts/floor presses.
[quote]Sentoguy wrote:
With the depth jumps I guess I can see that. But the depth push-ups shouldn’t be a problem. Is there no “matted” area for stretching/ab work at your gym? If there is, just grab a “step”, bring it over to the stretching area and you’re good to go.
Other than that, try the jump squats (maybe BW first and then weighted, depending on experience level) and the rack lockouts/floor presses.[/quote]
Good idea, but unfortunately there are no steps or something like that in this gym. The gym is very cheap and well-equipped but it is more something for the “fitness and lifestlye”-population than for “heavy weight loving” people (example: 1 Power-rack but 6 hyperextension-“things”, don’t know the exact name)…
[quote]moleman wrote:
Sentoguy wrote:
With the depth jumps I guess I can see that. But the depth push-ups shouldn’t be a problem. Is there no “matted” area for stretching/ab work at your gym? If there is, just grab a “step”, bring it over to the stretching area and you’re good to go.
Other than that, try the jump squats (maybe BW first and then weighted, depending on experience level) and the rack lockouts/floor presses.
Good idea, but unfortunately there are no steps or something like that in this gym. The gym is very cheap and well-equipped but it is more something for the “fitness and lifestlye”-population than for “heavy weight loving” people (example: 1 Power-rack but 6 hyperextension-“things”, don’t know the exact name)…[/quote]
So they don’t have any “step” classes? If they do, just steal one/two of the steps from the group classroom and use it/them.
If they don’t, then try either the medicine ball throws, regular clapping push-ups or band resisted bench.
All good alternatives stated above. but on a side note. I believe I have read that CT never answers, let alone reads PM’s from members on here unless they are from the Physique Clinic, best bet is to go to the Thibs Q&A thread.