[quote]freshlifter wrote:
Hey Coach…
Just one question: I’ve been wanting to introduce new exercices into my routines such as the power clean, clean & jerk and snatch, but I still haven’t find a good way to start doing this exercices. Could you recommend me any approach to this type of exercices?
Btw my stat is:
16 years old
6ft 1
159lb
10% bf
Bench: 155
Squat: 225
Deadlift: 255 (without straps)
Thanks[/quote]
Try to get some competent supervision on those lifts, and initially, you won’t be going very heavy since you’ll be working on perfecting your biomechanics. So use them as warm-ups for your more-ettablished lifts. I.e., do snatches as a warm-up for squats, etc
I am wondering what your opinons are on the total body workouts and sre you an advocate of this type of traing and if so. What would you suggest as a scheme?
Regards,[/quote]
Total body sessions are generally superior to bodybuilding-inspired splits IMO. Just to give you a quick answer, all of Waterbury’s full body programs are great.
[quote]pauln78 wrote:
Hey there coach, great to have you here.
I?ve always wanted to try your ?Periodization That Works? here at t-nation as part of the off-season for football, but can?t make it to the gym twice a day (Phase one). Is there any other way I can perform the program? I?m interested in mainly increasing max strength and power.
Thanks for you time.
Paul
[/quote]
Paul, just look at the underlying principles. Westside-style programs where you do EDT for secondary exercises is a great way to go. Again, waterbury has written a lot about this topic, and he knows his stuff.
I am 5 days post op of a bilateral knee scope for chondromalcia. I am limited per M.D for about 6 weeks to rehab work no more than 70 degrees of knee flexion. During this period I am working on 1. hip/hamstring/gastroc/IT band flexibility,(with foam roller work),
2. hip ABD/ADD strength
3. limited ROM Leg press, step ups, step downs, retro treadmill etc…
4. McConnell taping before ex.
5.NMS at VM/VMO
This has been a long standing problem and the I have laterally tracking patella bilaterally. This is a least partially if not mostly due to a lack of VMO firing or imbalance.
Now here is my question. In many of the journals is read and with most of the PTs I work with, there is general agreement that VMO cannot be emphasized and rehab is centered on exs mentioned above. I have read many of the coaches’ articles here that suggest deep squats/deeper split squats etc… emphasize VM/VMO. This is relatively contraindicated with most patella femoral problems. What would be the suggestion as a way to effectively address this and suggestions as I progress back to Full ROM exercises in several weeks.
I posted this earlier as a general question and thought you might be able to provide some advice.
I apologize for the length of the post and appreciate any feedback.
[quote]rappan wrote:
Thank you for this opportunity for Q&A…
I injured by lower back about a year ago and have rehabbed it since. But before injuring myself I didn’t do a lot of core strengthening, that having always been one of my strengths from numerous sports I played competitively. I’m currently doing a three day full body workout, and was wondering if you could suggest several exercises for core work. That I could add in. The workout is Chad Waterbury’s Strength Focused Mesocycle
[/quote]
Good program. You need to focus on drills that challenge your ability to maintain a neutral spine in a variety of situations. Esp in kicks, strikes, footwork, etc. It’s not a lifting thing per se. In BJJ obviously you can’t stay neutral, so you’ll have to evaluate that.
I like active-isolated stretching and also check out the Z-Health system (www.zhealth.com I think)
For bug core lifts, 85-90% 1RM for 10-15 sets of 1, 60 sec rests. max speed Aux drills, standard EDT protocol. 15 Min PR Zones all the way…probably 3 per session? 1 core, 2 aux
[quote]LuigiM wrote:
Coach Staley,
For someone interested in functional hypertrophy and working out 3 times a week doing full body workouts what type of EDT parameters would you recommend in terms of exercises per session, RM and length of PR zones.
Thanks in advance
[/quote]
First I would like to thank you for EDT, which I have recently discovered. The stopwatch is a formidable foe which has kicked my ass unlike any previous parameter. I have just completed the beginners EDT program. My method for inceased work production was reduced rest intervals, resulting in higher numbers of sets each week. I maxed out at 15 sec intervals where I basically had just enough time to record reps and move to the next exercise.
Thanks Again,
!vic
My question concerns recovery. I would like to complete each of your EDT programs, but I think I’ll burn out if I do them back to back. Would a 3-4 week strength focused program utilizing heavy weight/long rest intervals be recommended in between EDT mesocycles.
Kevin, I’m sorry but w/o knowing more specifics about your case I’m unqualified to make specific suggestions, but in general, I favor “real life” movements/motor patterns as opposed to trying to isolate anything. So the exercises you list are great, you just need to monitor depth, intensity, etc. I wish you luck with that.
[quote]kryptoniteks wrote:
I am 5 days post op of a bilateral knee scope for chondromalcia. I am limited per M.D for about 6 weeks to rehab work no more than 70 degrees of knee flexion. During this period I am working on 1. hip/hamstring/gastroc/IT band flexibility,(with foam roller work),
2. hip ABD/ADD strength
3. limited ROM Leg press, step ups, step downs, retro treadmill etc…
4. McConnell taping before ex.
5.NMS at VM/VMO
This has been a long standing problem and the I have laterally tracking patella bilaterally. This is a least partially if not mostly due to a lack of VMO firing or imbalance.
Now here is my question. In many of the journals is read and with most of the PTs I work with, there is general agreement that VMO cannot be emphasized and rehab is centered on exs mentioned above. I have read many of the coaches’ articles here that suggest deep squats/deeper split squats etc… emphasize VM/VMO. This is relatively contraindicated with most patella femoral problems. What would be the suggestion as a way to effectively address this and suggestions as I progress back to Full ROM exercises in several weeks.
I posted this earlier as a general question and thought you might be able to provide some advice.
I apologize for the length of the post and appreciate any feedback.
First I would like to thank you for EDT, which I have recently discovered. The stopwatch is a formidable foe which has kicked my ass unlike any previous parameter. I have just completed the beginners EDT program. My method for inceased work production was reduced rest intervals, resulting in higher numbers of sets each week. I maxed out at 15 sec intervals where I basically had just enough time to record reps and move to the next exercise.
Thanks Again,
!vic
My question concerns recovery. I would like to complete each of your EDT programs, but I think I’ll burn out if I do them back to back. Would a 3-4 week strength focused program utilizing heavy weight/long rest intervals be recommended in between EDT mesocycles. [/quote]
yes, good intuition there, do something very unlike EDT, a max strength cycle for example. Contrast promotes recovery.
Well first, it’s only right to let you know that Tim is a good friend and associate of mine, just to put my bias right up front. But my honest answer is that if you need to know how to protect yourself, do one of Tim’s seminars. TFT is the most efficient self-protection system out there, and that coming from someone who is a big fan of efficiency.
[quote]ungarn wrote:
Charles,
What are your thoughts regarding Tim Larkin and his TFT training?
[quote]iluminatae wrote:
CharlesStaley wrote:
Well I certainly appreciate your attention to detail! As for question one, I’d back off a bit and relax for a few weeks. My gut intuition tells me you’re stressing too much. Result: high cortisol. Just a guess.
Question two: Strict attention to biomechanics. Videotape yourself. Look for clues. I can’t do that for you unfortunately. Might be due to a prior injury, or to everyday habit patterns.
Hope that helps…
When you mean back off do you mean stop training? or just cut back on the amount?
I’d gradually and progressively cut volume
Will do! I even have a video camera, now I can use it for something other than filming me and my girlfri…never mind…
hey send me those films
Also, where did you get those sunglasses? They aren’t from Saskatchewan, I know, I have relatives there, and there isn’t a seal to be had anywhere in that Province.[/quote]
that’s a secret. And there used to be seals in Saskatchewan,
It seems like all your hard work and dedication have paid off. What advice can you give, as far as marketing one's self as a professional in this field? (besides becoming the master of one's domain.)
It’s a basic but porrly applied tenet that things should get more and more specific as the cycle progresses. There is no exact answer to this, but I’d focus on the 3 lifts and lots of FAIRKY heavy singles. Some aux work is fine, but it should taper off as you approach the meet.
[quote]adonail wrote:
Did you mean performing only the 3 exercises of powerlifting and no others or still some work?
And what about full body routine for powerlifting?
I’ve enjoyed “The Ultimate Guide to Massive Arms.” Is it possible to looks like the guy on the cover without roids?
In “The Ultimate Guide to Massive Arms” you talk about A1, A2 then B1 and B2. How do you know when to change from A1 to A2? 10 minutes for A1 then 5 minutes for A2?
You also mention taking L-Tryosine powder. You say 5,000 to 6,000 but what units? I’ve assumed mg. This works out to about 2 heaping teaspoons. Is this accurate?
Wish I could come to Vegas for the Halloween event, but not this time. When is the next event? Do you ever hold events like this one on days other than Sundays?
Sorry about the silly questions. I’m just getting started with EDT. I look forward to your newsletters.
I’d like to try using EDT while on a MAG-10 cycle. How would I do this most efficiently? Should I do the program exactly the same, split the normal (2) 20 minute or (3) 15 minute segments into a twice a day workout, or would it be best to perform the entire workout twice each day? Is some other breakdown ideal?
Also, I wanted to know if it’d be possible to do the EDT for arms program while on MAG-10, without putting the rest of the body on a maintenance schedule? I was hoping that the increased recovery given by supplementing MAG-10 would allow me to work a full body program in addition to the arm specialization.
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I have a question concerning boxing and gymnastics training. I know a weird combination. I train boxing skills monday, wed. thur. sat and sun. going through a bag/sparring/defensive drill workout wti hsome ab work, jumprope, etc thrown in. About 20-30 3 minute rounds with each workout. I do road work which consists of interval sprints, and that goes by very well.
I do two hours of gymnastics training on tuesday and thursday, nothing grueling, a little conditioning work, but my shoulders are left sore. I am wondering if I should include weight training right now as I have a high calorie diet. 3-4k a day., plenty of protein, remarkably clean.
I am doing no supps other than creatine and whey(can’t buy off the internet, so i have to make use of what i can scrape up) I am currently 136 and want to fight in the welterweight weight clas at 141 - 50. I am 5’ 5 1/2" I have not been in a fight before, but I have yearts of martial arts experience. and have progressed in boxing skills very rapidly. I have great strength from football for my size and age(15) with a 160 bench, 165 powerclean, 225 dead, and 270 squat, with pretty good form.
I want to incorparate lifting to gain mass, and have done so succesfully in the past, putting on 30 pounds of lean muscle in 2 months. I am not sure on my current body fat, i have floated at 12-15 % in the past, but I have been leaner than that before. I am wondenirg what kind and the frequency of a workout I should use, as I am a very heavy traininer and have overtrained in the past, and do not want to experience that again. pleasse help charles.