Physique Question

AzCats · April 16, 2015, 3:41pm

If you haven’t seen this, It will give you a better idea what Rich goes through on a daily basis - YouTube

T3hPwnisher · April 16, 2015, 3:51pm

[quote]Chris Colucci wrote:
But if we’re talking crossover, I’d be more interested to see what some top lightweight strongmen competitors could pull off in a straight-up CF WOD, since they generally train for more diverse events and have a bit more of an anaerobic endurance element (from loaded carries and other “for time” events).
[/quote]

It would depend on the WOD/strongman. Anything with rings/gymnastics work is going to wreck a lot of folks unless they take the time to specifically train for it. Same would go for snatches. Skill is going to be a big part of the limiting factor. You kind of see a bleed into strongman similar to crossfit, in that a lot of folks come in with other strength sports backgrounds, so if you had a guy with some Olympic lifting/gymnastics under their belt, they’d probably make a decent transition. Someone with a powerlifting background would probably not fair as well.

Panopticum · April 16, 2015, 5:00pm

Nice guys, thanks for all your responses!
And that long post if yours is very informative, Chris!

As it seems when looking at klokov, athletes with great strength (and skill) like klokov have a great base. Learning some BW skills needed and add loads and loads of conditioning, and they could find a new home in crossfit. I’m not planning on doing CF, but having both great strength and work capacity is something that has ‘bad-ass’ spelled on it’s back. Gives some ripped physique’s too:)

I’m feeling that strength and skill really is the core of training. Conditioning is something to add once a week or something. Conditioning comes and goes quick, as you all say. The work capacity is nice tho, as you couldn’t run more intense workouts if your stamina can handle it.

I wrote a little concept of a program a few hours back, hoping CT would help, which he haven’t done yet.
I’m trying to post it here, maybe you could give your two constructive cents.

Thanks again for all your help.

Panopticum · April 16, 2015, 5:13pm

Recap: 1) I am tall and lower back strength is critical when you have a long spine.Â
2) I was inspired by your crossfit articles. I played with the ideas of a ton of pulls and OH work.Â
3) I love the Rich froning look (3 guys in a row, one in the middel Waterloo’s pic) with some twitches: round capped delts, erectors as a ridge, mountenous upper back, great planed for lats. Add some Tyson Gay-esque glutes and thick abs. And Im in. Decent arms and more than decent legs and forearms should included of course.Â
4) my PC is not than strong I figure I can’t jump for my life, although my deads seem not too bad. working on a super strong PC, and even more important, explosive is a priority.Â

So here are the first 3 parts of the concept workout Ive written. I hope for feedback :)Â

Working out mon, tue, wed, fri and sat.Â

Part 1 ) ExplosivenessÂ
Every day.Â
After a warmup :Â
SUPERSETÂ
A ) power snatch from blocks ( just above knee ) with double progression : 10x1 built up to 10x2, each day 1 more, add 5 kg when reps met.Â
B) box jump ( focus good form / hip extension, not height ) 10x1Â
C ) Mobility drill ( hip flexor emphasis )Â

Part 2 ) StengthÂ
Wed and Sat.Â
SUPERSETÂ
A ) deadlift : double progression working up to 5x3Â
B) dips : double progression working up to 5x5Â
C ) Mobility drillÂ

Mon, tue and fri.Â

front squat: double progression working up to 5x5Â
pull ups: double progression working up to 5x5 (keep abs on hard, focus on scap movement, hold it at the peak for a sec or 2)Â
Mobility drillÂ

Part 3) Density workÂ
every day, start really light and build upÂ
21-15-9 structureÂ
Behind the neck press and full contact twist on DL day.Â
military press and l sit on squat days.Â

Panopticum · April 16, 2015, 5:11pm

Part 4) Conditioning
After each DL day: Sprinting 5x75m. 2,5 minute of mobilizing as rest.
After Squat day 1 and 2: Farmer walks, 5x75. 1 minute of mobilizing.
After Squat day 3: 10 forward rolls, 10 shoulder rolls each side, 10 cart wheels each side. Maybe 2 or 3 rounds. Start easy, go up from there.

This is pretty much what I postes, hope you have some ideas for improvement.
The goals are partially named above. Athleticism (all-roundness:strength, power, work capacity, mobility mostly) is my main objective. Physique goals: look like Froning…sorry guys, I couldn’t stop it hahahaha

nighthawkz · April 17, 2015, 8:40am

[quote]Panopticum wrote:
Part 4) ConditioningÂ
After each DL day: Sprinting 5x75m. 2,5 minute of mobilizing as rest.Â
After Squat day 1 and 2: Farmer walks, 5x75. 1 minute of mobilizing.Â
After Squat day 3: 10 forward rolls, 10 shoulder rolls each side, 10 cart wheels each side. Maybe 2 or 3 rounds. Start easy, go up from there.Â
[/quote]

a 75m sprint takes 8-9 seconds to complete. If you rest 2.5 minutes in between sets, that’s not conditioning at all.

Ecchastang · April 17, 2015, 1:33pm

[quote]nighthawkz wrote:

[quote]Panopticum wrote:
Part 4) ConditioningÃ?Â
After each DL day: Sprinting 5x75m. 2,5 minute of mobilizing as rest.Ã?Â
After Squat day 1 and 2: Farmer walks, 5x75. 1 minute of mobilizing.Ã?Â
After Squat day 3: 10 forward rolls, 10 shoulder rolls each side, 10 cart wheels each side. Maybe 2 or 3 rounds. Start easy, go up from there.Ã?Â
[/quote]

a 75m sprint takes 8-9 seconds to complete. If you rest 2.5 minutes in between sets, that’s not conditioning at all.[/quote]
I used to do a 60m hill sprint that would take 10-11, and I would walk down as the recovery, and do one a minute for about 10 minutes.

paulieserafini · May 1, 2015, 4:22am

[quote]BlueCollarTr8n wrote:

[quote]Panopticum wrote:
And the roids, Rich can be on them, I would believe he is. Even than an exceptional athlete. [/quote]

Rich is listed as 5’9" @ 197 lbs. It is reasonable to believe that could be possible for a disciplined athlete with top-shelf genetics.
[/quote]

Nah, at his body fat, 5’9 and 197 lbs, I don’t believe he can be natty. That’s like some Frank Zane shit.

BlueCollarTr8n · May 1, 2015, 1:58pm

[quote]paulieserafini wrote:

[quote]BlueCollarTr8n wrote:

[quote]Panopticum wrote:
And the roids, Rich can be on them, I would believe he is. Even than an exceptional athlete. [/quote]

Rich is listed as 5’9" @ 197 lbs. It is reasonable to believe that could be possible for a disciplined athlete with top-shelf genetics.
[/quote]

Nah, at his body fat, 5’9 and 197 lbs, I don’t believe he can be natty. That’s like some Frank Zane shit.
[/quote]

What do think his BF% is in that pic? 6-8%?
Although he looks great; he is certainly 10-15lbs. away from being stage ready…

infinite_shore · May 1, 2015, 2:36pm

[quote]paulieserafini wrote:

[quote]BlueCollarTr8n wrote:

[quote]Panopticum wrote:
And the roids, Rich can be on them, I would believe he is. Even than an exceptional athlete. [/quote]

Rich is listed as 5’9" @ 197 lbs. It is reasonable to believe that could be possible for a disciplined athlete with top-shelf genetics.
[/quote]

Nah, at his body fat, 5’9 and 197 lbs, I don’t believe he can be natty. That’s like some Frank Zane shit.
[/quote]

It is easier to just turn it around and ask why wouldn’t he be on?

Anyway, from what I have seen Crossfit is essentially a marketing machine for the wonderful benefits of roids. Particularly the female side. But of course it is “all the hard work”, eating paleo, and the excellent programming.

Don’t believe me? Just do a little search on the clever crossfit chick that went to a weightlifting comp fully loaded and got popped.

FlatsFarmer · May 1, 2015, 2:41pm

BlueCollar, you look big and dense. You have that kinda “cross-over/hybrid” look.

How much olympic style and overhead lifting do you do? Lots of conditioning stuff? Or more “classic” PL/BB approach?

Yogi1 · May 1, 2015, 2:46pm

yeah I’d bet my left nut Froning’s using. And I love my left nut.

BlueCollarTr8n · May 1, 2015, 3:24pm

[quote]infinite_shore wrote:

[quote]paulieserafini wrote:

[quote]BlueCollarTr8n wrote:

[quote]Panopticum wrote:
And the roids, Rich can be on them, I would believe he is. Even than an exceptional athlete. [/quote]

Rich is listed as 5’9" @ 197 lbs. It is reasonable to believe that could be possible for a disciplined athlete with top-shelf genetics.
[/quote]

Nah, at his body fat, 5’9 and 197 lbs, I don’t believe he can be natty. That’s like some Frank Zane shit.
[/quote]

It is easier to just turn it around and ask why wouldn’t he be on?

Anyway, from what I have seen Crossfit is essentially a marketing machine for the wonderful benefits of roids. Particularly the female side. But of course it is “all the hard work”, eating paleo, and the excellent programming.

Don’t believe me? Just do a little search on the clever crossfit chick that went to a weightlifting comp fully loaded and got popped.[/quote]

I’m not commenting on Rich specifically or crossfit in general. I’m asking if it is unreasonable to believe a disciplined athlete/lifter with top-shelf genetics to be 5’9" @ 195-200lbs in the 6-8% BF range. Otherwise I agree with your post.

BlueCollarTr8n · May 1, 2015, 3:23pm

[quote]FlatsFarmer wrote:
BlueCollar, you look big and dense. You have that kinda “cross-over/hybrid” look.

How much olympic style and overhead lifting do you do? Lots of conditioning stuff? Or more “classic” PL/BB approach?[/quote]

I wouldn’t consider a protocol without overhead press and have included power-cleans and high-pulls in various routines. I have always done year round conditioning work, even during prep-routines for PLifting and Strongman competitions.

FlatsFarmer · May 1, 2015, 3:38pm

A lifter knows how to do all the lifts!

Someone who works out all year should never be out of shape.

I like it.

flipcollar · May 1, 2015, 5:50pm

[quote]BlueCollarTr8n wrote:

[quote]infinite_shore wrote:

[quote]paulieserafini wrote:

[quote]BlueCollarTr8n wrote:

[quote]Panopticum wrote:
And the roids, Rich can be on them, I would believe he is. Even than an exceptional athlete. [/quote]

Rich is listed as 5’9" @ 197 lbs. It is reasonable to believe that could be possible for a disciplined athlete with top-shelf genetics.
[/quote]

Nah, at his body fat, 5’9 and 197 lbs, I don’t believe he can be natty. That’s like some Frank Zane shit.
[/quote]

It is easier to just turn it around and ask why wouldn’t he be on?

Anyway, from what I have seen Crossfit is essentially a marketing machine for the wonderful benefits of roids. Particularly the female side. But of course it is “all the hard work”, eating paleo, and the excellent programming.

Don’t believe me? Just do a little search on the clever crossfit chick that went to a weightlifting comp fully loaded and got popped.[/quote]

I’m not commenting on Rich specifically or crossfit in general. I’m asking if it is unreasonable to believe a disciplined athlete/lifter with top-shelf genetics to be 5’9" @ 195-200lbs in the 6-8% BF range. Otherwise I agree with your post.
[/quote]

I’m of the opinion that Rich Froning’s physique in most pictures I’ve seen (I haven’t seen him recently, like in the last year), is attainable by a small percentage of the population naturally. I do not believe that his overall performance ability, the COMBINATION of triathlete endurance, Olympic and powerlifting prowess, etc, can be attained naturally.

Cliff notes: you can look like Froning naturally, but you can’t perform like him.

paulieserafini · May 1, 2015, 8:07pm

[quote]BlueCollarTr8n wrote:

[quote]infinite_shore wrote:

[quote]paulieserafini wrote:

[quote]BlueCollarTr8n wrote:

[quote]Panopticum wrote:
And the roids, Rich can be on them, I would believe he is. Even than an exceptional athlete. [/quote]

Rich is listed as 5’9" @ 197 lbs. It is reasonable to believe that could be possible for a disciplined athlete with top-shelf genetics.
[/quote]

Nah, at his body fat, 5’9 and 197 lbs, I don’t believe he can be natty. That’s like some Frank Zane shit.
[/quote]

It is easier to just turn it around and ask why wouldn’t he be on?

Anyway, from what I have seen Crossfit is essentially a marketing machine for the wonderful benefits of roids. Particularly the female side. But of course it is “all the hard work”, eating paleo, and the excellent programming.

Don’t believe me? Just do a little search on the clever crossfit chick that went to a weightlifting comp fully loaded and got popped.[/quote]

I’m not commenting on Rich specifically or crossfit in general. I’m asking if it is unreasonable to believe a disciplined athlete/lifter with top-shelf genetics to be 5’9" @ 195-200lbs in the 6-8% BF range. Otherwise I agree with your post.
[/quote]

probably under 10% but over 7%
Agreed needs to drop 10-15 to be in true contest condition but that’s still some Frank Zane stuff if he is nearly 200lbs in that condition and would compete at 185-190 at 5’9.
I mean he’s a professional athlete at the top of his sport it’s given he is using at the very least in the off season.

But maybe I’m just a skeptic.

Ripsaw3689 · May 1, 2015, 9:44pm

[quote]flipcollar wrote: