[quote]maximus89 wrote:
I can’t do Crossfit, my gym lacks kettlebells, ropes, balls, gymastics rings and all that.Besides, it sounds like “one size crossFITs all”
And does crossfit have any scientific basis? The workouts seem to be very random and there are also some irregular rest days.
Also by selfwrestling did you mean masturbation?[/quote]
You did a poor job of reviewing the site!! If you aren’t going to do the research work; it is diffuclt for me to picture you doing the physical work when it gets tough. Your post above is only a list of ‘can not’. What have you found that you ‘can do’.
Well, I guess I can do most of the stuff, but crossfit seems to lack periodization.I’m sceptical about that methodology.Also the random workouts of the day won’t fit my individual strengths and weaknesses.
Gym Jones doesn’t have any specific programs on their site.Looking at their schedule it seems to me that they concentrate a lot on circuit training and something they call ‘power endurance’ which seems to be anaerobic endurance.
RossTraining on the other hand seems to concentrate on bodyweight:power ratio and also anaerobic endurance.
I’m interested in how to incorporate high intensity lifting with long rests for limit strength, high intensity lifting with short rests for strength-endurance, olympic lifting and other ballistic exercises for speed and explosiveness, interval training for anaerobic and aerobic endurance and possibly bodyweight exercises into one routine if possible.
Honestly, by reading your responses, it sounds like you know what you need, so why not design a program for yourself. Cause if I were you, as someone suggested earlier, I would perform some strongman training, a mix of 5x5 for the basic strength lifts, and add say 1 or 2 oly lifts a session. Frequency and repetition would be dependent on your own strong and weak points.
I have personally not seen a program that is laid out as you are needing, but it is quite feasible and could be incredibly effective.
[quote]maximus89 wrote:
I’m interested in how to incorporate high intensity lifting with long rests for limit strength, high intensity lifting with short rests for strength-endurance, olympic lifting and other ballistic exercises for speed and explosiveness, interval training for anaerobic and aerobic endurance and possibly bodyweight exercises into one routine if possible.[/quote]
Much like crossfit isn’t going to be able to address your individual weaknesses, neither are anonymous people on an internet forum who have never even seen you.
Is 5x5 more effective than traditional say 8x3 for limit strength or do you suggest it for developing limit strength and strength endurance simultaneously?
I guess it is not sensible to include all of them in one workout session, so how does a 6-day split like this sound?:
day 1 - olympic lifting and assistance work
day 2 - 5x5 using squats and deadlifts
day 3 - bodyweight complexes and HIIT
day 4 - olympic lifting and assistance work
day 5 - rest
day 6 - 5x5 using squats and deadlifts
day 7 - bodyweight complexes and HIIT
No, crossfit doesn’t quite FIT my goals.
If by EDT you mean the EDT explained in this article: Escalating Density Training then that’s also a no, since it is a hypertrophy-oriented program.
[quote]maximus89 wrote:
Is 5x5 more effective than traditional say 8x3 for limit strength or do you suggest it for developing limit strength and strength endurance simultaneously?
I guess it is not sensible to include all of them in one workout session, so how does a 6-day split like this sound?:
day 1 - olympic lifting and assistance work
day 2 - 5x5 using squats and deadlifts
day 3 - bodyweight complexes and HIIT
day 4 - olympic lifting and assistance work
day 5 - rest
day 6 - 5x5 using squats and deadlifts
day 7 - bodyweight complexes and HIIT
[/quote]
One of the best theories of working a 5x5 for strength is to pick a weight you can do for 5 reps only. The next set, you should not be able to get all 5 reps, maybe 3 or 4. And so on to the fifth set. Once you can get 5 reps on the first two sets, bump the weight up. This method is something Meat uses and I don’t think anyone here would question his knowledge or ability…Some may question his knowledge, but I wouldn’t.
For the endurance, you can pick a weight that you can get 5reps for 3 sets and cut down on the rest time between sets (really effective for presses and rows). Once you can get all five, bump the weight up.
[quote]maximus89 wrote:
Is 5x5 more effective than traditional say 8x3 for limit strength or do you suggest it for developing limit strength and strength endurance simultaneously?
I guess it is not sensible to include all of them in one workout session, so how does a 6-day split like this sound?:
day 1 - olympic lifting and assistance work
day 2 - 5x5 using squats and deadlifts
day 3 - bodyweight complexes and HIIT
day 4 - olympic lifting and assistance work
day 5 - rest
day 6 - 5x5 using squats and deadlifts
day 7 - bodyweight complexes and HIIT
[/quote]
Frankly, it sounds pretty bad. Tons of intensity, unless you are some sort of elite athlete and have perfect spine stability. 5x5 for squats and deadlifts twice a week in addition to HIIT and 2x olympic lifting per week will destroy your spine if you are using any level of respectable weight… most people can’t get away with deadlifting heavy twice a week for an extended period of time. You want to stack your high intensity stuff together, i.e. put your heaviest work and HIIT close to each other, and your lighter days/rest days together so you actually have some time to recover.
[quote]maximus89 wrote:
Is 5x5 more effective than traditional say 8x3 for limit strength or do you suggest it for developing limit strength and strength endurance simultaneously?
I guess it is not sensible to include all of them in one workout session, so how does a 6-day split like this sound?:
day 1 - olympic lifting and assistance work
day 2 - 5x5 using squats and deadlifts
day 3 - bodyweight complexes and HIIT
day 4 - olympic lifting and assistance work
day 5 - rest
day 6 - 5x5 using squats and deadlifts
day 7 - bodyweight complexes and HIIT
[/quote]
What are you looking at as far as weight percentages and lifts are concerned? I’m old, so a 6-day split for me now would be murder. But, when I was still fit, that looks more than doable dependent on the set/rep ranges.
[quote]maximus89 wrote:
Is 5x5 more effective than traditional say 8x3 for limit strength or do you suggest it for developing limit strength and strength endurance simultaneously?
I guess it is not sensible to include all of them in one workout session, so how does a 6-day split like this sound?:
day 1 - olympic lifting and assistance work
day 2 - 5x5 using squats and deadlifts
day 3 - bodyweight complexes and HIIT
day 4 - olympic lifting and assistance work
day 5 - rest
day 6 - 5x5 using squats and deadlifts
day 7 - bodyweight complexes and HIIT
[/quote]
You can be both a good husband and a whore-monger in your lifetime; but not at the same time.
That looks like some major volume!!
IMO…In order to survive that type of an assault(avoid injury) your intensity level would have to be VERY low. Perhaps so low that every individual goal is sacrificed for the whole.
I was more thinking of high intensity and intensiveness and low volume.Workouts lasting under 40 minutes including warmup and cooldown.
I’ve been doing that for months now.Right now my training schedule is like this: 3 lifting days a week, each one beginning with squats, ass to calves squats, not some partial parallel squats, 4 sets of them, each of them 6 reps with about 80%-85% intensity, 1 minute rests in between.Then followed by a complex of pull ups/push ups and rear delt rows done 5 times and that’s basically it.And the other 3 days I do three 4-minute Tabata protocols on the rowing ergometer.
That’s 6 days a week and it may sound like a lot of volume, but the HIIT days and lifting days tax the nervous system and energy systems differently, allowing it to recover.
You sound pretty committed to you’re plan and you have done some homework. But that routine would destroy me. Everyone is different, but this summer I tried HIIT instead of SS cardio and it drove my numbers down…and I wasn’t working low reps or explosive stuff like the Oly lifts.
What are you looking at as far as weight percentages and lifts are concerned? I’m old, so a 6-day split for me now would be murder. But, when I was still fit, that looks more than doable dependent on the set/rep ranges.
That looks VERY interesting.
[/quote]
I’m looking at single snatches, followed by single clean & jerks, followed by hi-pulls, jump-squats and some other low-intensity, high-speed lifts on olympic lifting days.
5x5 squats or deadlifts followed by some 80% intensity rowing or such for upper back (I’m currently not doing pushing exercises for pecs or delts, since I used to concentrate a lot on “beach muscles” resulting in muscle imbalance and I’m trying to undo it) on lifting days
And finally push up/pull up/plank/other core exercise complexes followed by or preceded by Tabata protocol rowing and/or sprinting 2-3 times on HIIT days.