I’m running the 5/3/1 5x1 BBB variation (on Sunday, Monday, Wedenesday, Thursday) and doing some Power Clean singles on Friday.
My question is, in order to improve power and explosiveness (I’m not good at this) is better to do hill sprints or some plyometrics on Tuesday?
Thanks!
What’s 5x1 BBB?
Also, since hill sprints are awesome, I’d go with those.
Or you could add some box jumps or med ball throws in your warmups, ala Beyond 1.1-1.3.
My $0.02
My advice would be to cut out the power cleans on Friday first of all. If you are training 4 days a week and doing the program with 100% intensity, you won’t need the 5th day for anything else other than recovery/mobility.
As for explosiveness, do some box jumps in between your warm up and working sets, say 2-5 reps. It won’t zap your strength, and if done right will make you more explosive toward the end of your working sets. Don’t do any maximum-height jumps, just something that gets your CNS firing. If you don’t have a box, then do standing broad jumps. Jumps work for bench and press days, too.
Also, keep in mind that some of us just aren’t wired to be truly “explosive”. Use the box jumps to make you as explosive as YOU can be.
[quote]AceRock wrote:
What’s 5x1 BBB?
Also, since hill sprints are awesome, I’d go with those.
Or you could add some box jumps or med ball throws in your warmups, ala Beyond 1.1-1.3.
My $0.02[/quote]
The 5x1 BBB variation is on the Beyond book.
[quote]JoeyWaters wrote:
My advice would be to cut out the power cleans on Friday first of all. If you are training 4 days a week and doing the program with 100% intensity, you won’t need the 5th day for anything else other than recovery/mobility.
As for explosiveness, do some box jumps in between your warm up and working sets, say 2-5 reps. It won’t zap your strength, and if done right will make you more explosive toward the end of your working sets. Don’t do any maximum-height jumps, just something that gets your CNS firing. If you don’t have a box, then do standing broad jumps. Jumps work for bench and press days, too.
Also, keep in mind that some of us just aren’t wired to be truly “explosive”. Use the box jumps to make you as explosive as YOU can be. [/quote]
I’m doing the power clean because I feel it as a very important movement, and doing it the 6th day is done because doing it on the lower body days maybe could affect my performance on the squat and deadlift (as I’m doing a BBB, so it may be a lot a volume) and day 7 to do nothing but stretching and recover.
The idea of hill sprints or plyometrics is to usem them as a conditioning tool while gaining “power”. That’s why I would want them to be done on free days.
Finally, doing jumps between sets is a good idea, I should start with this, thanks.
Do you think plyometric push-ups will go better for upper body days?
Thanks for your answer!
Jim usually recommends doing power cleans prior to squatting or pulling if you want to include them in the program. I have done this with great success and it never affected my squats or pulls. Just something to think about for future programming.
You can’t isolate your nervous system, meaning there is no upper body CNS or lower body CNS. I would stick with the box jumps on bench and press days rather than plyo push-ups.
Good luck!
Do what Joey said. There is a reason why he plays drums with me. Also, clean before you squat or deadlift. There is NO EXCUSE - NONE- not to get in better shape. Being strong mentally and being in great shape TAKES NO TALENT. Only takes discipline.
[quote]AlbertPuig wrote:
[quote]AceRock wrote:
What’s 5x1 BBB?
Also, since hill sprints are awesome, I’d go with those.
Or you could add some box jumps or med ball throws in your warmups, ala Beyond 1.1-1.3.
My $0.02[/quote]
The 5x1 BBB variation is on the Beyond book.
[/quote]
Forgot about that one, thanks.
Also, I do cleans before squats and deadlifts and the weights feel much lighter as a result. Plus, 5x1 isn’t a ton of volume, it’s more intensity. Either way, have fun. I’m falling in love with cleans recently.
Thanks everyone for the answers!
I’ll be then implementing Power Clean on lower body days and box jumps between sets.
Then maybe I’ll continue doing some hill sprints for conditioning, I’ve had some problems on these, or just walking though.