I posted a message on the forum a few weeks ago and was reffered to Meltdown training. Im 16, 5’6ish, 137 lbs. I’m going to wrestle 125lbs this season for a nationally ranked HighSchool team. I’ve been weight training for about a year.
Now to the questions:
Are the chin ups, pushups, leg raises, and reverse curls weighted??
I dont have access to a dip machine, so what excesize should I substitute it with? (Bench Press would be my guess)
I just finished a 6 week HST routine saturday, so when should I start meltdown Training??
First off, another guy posts as “Jay” here, so you might want to change your handle.
Secondly, whether or not exercises are weighted is dependent upon how strong you are. If it is easy for you to bang out 10 body weight chins with a 113 tempo, then add weight; however, by your third GIANT set you will have to significantly reduce this weight to still achieve the 10 reps.
Thirdly, you want to substitute the dips with another compound tricep movement. I'd go with Supine (on your back) Tricep Pullover Extensions.
You will probably have to lower the weight about 10% for every exercise, each set, due to fatigue. That’s an estimate tho, you’ll have to figure it out for yourself through trial and error during your first few workouts.
No one has told me when I should start Meltdown training. I finished a 6week HST period on saturday. Im feeling pretty good, not a bit sore or fatigued
Personally, I would conduct a 4-week strength phase first, since you just finished up with a hypertrophy program. You’d probably get better results from Meltdown this way. Also, you may want to skip Meltdown all together if your goal is to get your weight down and still maintain strength. See my article here: Strength Training, Bodybuilding & Online Supplement Store - T NATION
I like your program better. And I mean that in the way that I will enjoy it more. I enjoy the heavy movements with low reps(HST was such a bore but I always had the go heavy or go home attitude, so It was a real shock and the strength gains were actually pretty good). I think I will use a cycle of your program, and start doing some cardio(which i stopped doing over the summer) and if i lose 5 lbs scale weight I’ll do a similar strength training routine until season time. If i dont lose 5 lbs then Ill do meltdown. (The reason i need 5 lbs before season is i dont want to cut weight i my last to years i lost 5lbs easy from the intense practices even when entering the season in peak shape) Ok sorry for the long post, but here comes the questions…1.)I have no idea what a “half press” is, so can you explain or point me to where to find it, or give me a good substitute move
2)When should I start??
Thanks so much for the help thus far–you are the man Joel…nice routine too, love the forearm work(b/c mine are weak bastards)
A sumo deadlift is the same thing as a deadlift except you have a much wider stance (hence the term sumo), and naturally, you will have to grip the bar with your hands on the inside of you knees, not the outside.
Lastly, I would ease into the cardio this week with some moderate intensity stuff, and then start with the weight training next monday. A few weeks into it, switch the moderate intensity cardio to sprint intervals like i spoke of in the article. An interval program that can easily be readjusted to meet your current level of fitness (by simply adding a few more intervals when it is no longer challenging) would be to sprint 150-200 yard and then walk back, repeat for the desired number of reps. I'd say start with 5 or 6 and work your way up to 12-15, no more than 15 though. Be sure to supplement in the manner that I spoke of in the article.
Provided your diet is in order (this is the most important variable in the fat loss equation), you should have no problem dropping 5lbs; the HIIT cardio will kick your ass. Good luck!
Thanks for the advice. I eat only clean foods, breakfast=oatmeal Lunch=Turkey on wheat w/ veggies Afternoon muchies=yogurt,apples,tuna Dinner=whatever my mon cooks, meat 5 days a week, fish once Night muchies=protein shake post workout,apples,tuna yogurt…However I dont plan to decrease caloric intake-i eat as much clean food as i want and need(i am a growing kid after all)