Hey Chris, I would like to have your opinion on low carbs diet, especially ckd (cyclical ketogenic diet). I’m having trouble droping more bf.
Hey CT.
I PMed you with this question the other day. But you probably get dozens of PMs every day so I won’t bother you with another; I’ll just cut down my question and ask here:
In your Modern Strength training newsletter you sent out last year, you published a sample athlete program. I believe it was issue 6. Anyway, I’m preparing for a season in autumn while playing summer (winter) hockey down here in OZ and I am probably going to use the same structure as the program you showed us.
Q: In retrospect, after having seen the end of summer results on your athletes, is there anything that you would have changed in the program?
Q: I don’t remember seeing any kind of pull ups in the program. Would it hurt to throw that in? How about some direct arm work since I have girly arms?
Thanks CT. Always appreciated.
I am currently training to get back into wrestling in college again, but I am also training my little brother who is still in high school (sophomore but mature for his age). I have designed our lifting workout off of the West-Side template pretty much except for some repetition lifts.
I just changed the ME upper body exercises from bench to rows figuring some pulling movements may be better for wrestling. I switch the ME exercises every 1-2 weeks and the supplemental exercises about every week. We don’t have access to a GHR machine so I’ve incorporated partial DL’s and RDL’s as a substitute. I am currently saving up for a Reverse Hyper so we don’t need to lay across a tall box with our feet strapped to bands or weight.
Here is a sample of our workout:
Max Effort (lower body)
Box Jumps 4x5
Box Squats: max set of three with at least 5 warm-up sets
Lunges: 3x10
Partial Deadlifts: 3x15
Reverse Hypers: 6x5
Grip Training: 3x
Abs: TBA 2x
MR Neck: 2x
Max Effort (upper body)
Plyometric Pull-ups (pull up past bar and catch yourself): 3x5
Pull-ups: work to a max set of three with at least 5 warm-up sets
Close-Grip Bench: 5x4 (heavy)
Thick Bar Curls: 3x12
Same for Grip Training, Abs, and neck.
Dynamic Effort (lower body)
Power Cleans (light): 3x5
Box Squats: 8x2 @55% of max 220
1-Foot Squats: 4x8
Reverse Hypers: 2x timed
Same for Grip Training, Abs, and neck.
Repetition Method (upper body)
Pull-ups with Towel: 3x to max
Rows: 4x5
Med-Ball Bench: 8x2
Shoulder Forward Press: 4x10
Shrugs (thick bar-imitated by wrapping towel around bar.): 3x8
Same for Grip Training, Abs, and neck.
MR- manual resistance
DB- dumb bell
GT- grip training
MB- med ball
SB- stability ball
My questions are:
- First off, does this lifting workout have too many exercises on it? Besides that, how does it look?
- Do I include GPP work such as sled dragging on Tuesday’s and Thursday’s which is our recovery days? Will it cause over training because we both attend wrestling club 4x per week already and wrestle in Freestyle tournaments almost every Saturday?
- We currently lift MWF; should I increase it to four days a week or leave it?
Sorry for asking so many questions, I actually have a lot more but at the risk of being a total pain in the ass I’ll hold off until later.
Thanks a lot CT