[quote]brotzfrog10 wrote:
Hi there Christian I was hoping you would be able to point me in the right direction tonight.
I was laid off from serious training for about a year( family stuff and physical injury). I hurt my back and ribs in a car accident. Although my ribs were broken my back was just thought to be a muscle strain. Since then I have had some discomfort from time to time in my lower back area just sligthly up from my tail bone. It’s a tight feeling, sometimes it goes away sometimes it can really hurt.
I wanted to know what your thoughts on the matter might be along with one additional question. Since I have gotten back in the iron game for 6-8 months consistenly I really wanted to know what your thoughts would be on an appriopiate workout regimen. I really want to lose the fat I have gained and increase my conditioning level as well as preparing myself for a run on baseball again.
What kind of basic setup would be best. I am worried about lifting really heavy after being away for a while along with the fear of my back injury(though two doctors say muscle strain no x-rays though. Should I start using your beginnner recommendations for strength trying while first trying to lose fat or might starting out at a low intensity be best. I am looking to use training density as a means by which to lose some fat and increase conditioning along with my cardio. Any help is appreciated[/quote]
I strongly suggest using a lot of GPP work like sledgehammer striking, sandbag lift and carry and sled dragging. I’d also add some low intensity ESW work for sessions of 30-40 minutes 2-3 times per week.
As for baseball related stuff you can call up my friend Philip Tomlinson who is working on a book project on baseball training.
Hey Christian, I was just wondering if you think it would be wise to use nothing but fast moving lifts in a workout aimed at increasing speed and vertical leap. Here are two examples of the lifts for 2 days.
Clean and Jerk, Jumps squats, Push press.
Snatch, Dynamic band box squats,dumbbell swings.
Also, if it matters, I would only be training in this matter for about six week and am already pretty strong.
Will check out the link,thanks.
One last question for you mate. I have been doing front squats and have been getting stronger nearly every week for the last 4 months. Whilst i am really pleased with the strength gains would weighted lunges be better for a more boxing specific movement? As i only do squats and no other weighted leg work, can lunges work my hams and calves enough for strength gains? Or should i not worry about them?
If you are already pretty strong this program is adequate if used for only a few weeks. Although I’d like to see some direct hamstring work.
One thing you might consider is performing only 1-2 heavier sets of squats after you dynamic work (something like 80-85% for 3 reps).
[quote]WhiteFlight wrote:
Hey Christian, I was just wondering if you think it would be wise to use nothing but fast moving lifts in a workout aimed at increasing speed and vertical leap. Here are two examples of the lifts for 2 days.
Clean and Jerk, Jumps squats, Push press.
Snatch, Dynamic band box squats,dumbbell swings.
Also, if it matters, I would only be training in this matter for about six week and am already pretty strong.
What rep ranges would you emphasize for someone looking to lose weight but maintain as much strength as possible? Would doing strength work be enough or would you use more functional hypertrophy to try to retain as much muscle as possible while losing weight?
Just wondering how you would set up a easy-hardgainer workout using your different muscle contraction day workouts(con,ecc,iso). Also for leg mass do you favor training them 3 days a week or twice per week using the above training methods.
Was the “Blitzkrieg Triple Dumbbell Press” meant to be something to be used to break out of plateaus…or can you use them as part of your regular program?
CT,
How would you modify a Westside style routine for Olympic lifting? On a related note, how would you use the methods mentioned in Continuum Training or Super Beast to train the Olympic lifts?
What about an article on either concentrated loading(Verkhoshansky) or Prilepin’s table?
Also can one go on STRENGTH or STRENGTH-SPEED regimen for an extended period(let’s say a year with all the appropiate cycling and periodization)and still lose fat?
What rep ranges would you emphasize for someone looking to lose weight but maintain as much strength as possible? Would doing strength work be enough or would you use more functional hypertrophy to try to retain as much muscle as possible while losing weight?
(also posted in Locked and Loaded)[/quote]
To maintain as much strength as possible you should train in the relative strength zone (1-3 reps) and the limit strength zone (3-5 reps) and to maintain muscle mass you should train in the limit strength zone (3-5 reps) and in the functional hypertrophy zone (6-8 reps).
Just wondering how you would set up a easy-hardgainer workout using your different muscle contraction day workouts(con,ecc,iso). Also for leg mass do you favor training them 3 days a week or twice per week using the above training methods.
Thanks[/quote]
For a easy-hard gainer I like the following structure:
DAY 1
Lower body general (e.g. squat, front squat, box squat, deadlift) or olympic lift variation
Upper body push
Upper body pull
Concentric day (e.g. 5 x 5)
DAY 3
Lower body general
Upper body push
Upper body pull
Isometric day: either perform ISOs by themselves or include pauses/holds during each rep
DAY 5
Lower body general
Upper body push
Upper body pull
Eccentric day: either superslow eccentrics or contrasts using weight releasers.
[quote]cccp21 wrote:
What about an article on either concentrated loading(Verkhoshansky) or Prilepin’s table?
Also can one go on STRENGTH or STRENGTH-SPEED regimen for an extended period(let’s say a year with all the appropiate cycling and periodization)and still lose fat?[/quote]
Loosing fat is 99% diet and energy systems work. You obviously can loose fat while gaining strength and power since these are mostly neural capacities. The thing is to loose the fat slowly via a supersmall caloric restriction. OR use short bursts of intense dieting (2-3 weeks) followed by maintenance eateing for the same length of time.
Was the “Blitzkrieg Triple Dumbbell Press” meant to be something to be used to break out of plateaus…or can you use them as part of your regular program?
Thanks!
Mufasa[/quote]
It can be used in a regular program. But just like any other method, it is best when cycled off every 4-6 weeks.
[quote]Yoda-x wrote:
CT,
How would you modify a Westside style routine for Olympic lifting? On a related note, how would you use the methods mentioned in Continuum Training or Super Beast to train the Olympic lifts?[/quote]
Using a Westside template I once trained for olympic lifting and was able to smash my snatch record (I did 142.5kg … but that was with straps … I have small hands and could always snatch much more with straps … anyway, my previous best with straps had been 127.5kg).
The max effort days remained the same but I avoided wide stance lower body work.
During the dynamic days I would:
DE squat:
Snatch variation 5 x 2-3
Clean variation 5 x 2-3
Speed squat (with bands) 5 x 2
And that was it for the workout.
DE bench
Jerk variation 5 x 2-3
Speed bench 5 x 3
The rest was a normal Westside speed day.
I didn’t max out on the OL but went as heavy as I could without losing bar speed (which turned out to be at around 85%).
I found that performing close-stance speed squats with bands (instead of box squat) REALLY improved my 2nd pull in the OL.
[quote]englishman wrote:
Will check out the link,thanks.
One last question for you mate. I have been doing front squats and have been getting stronger nearly every week for the last 4 months. Whilst i am really pleased with the strength gains would weighted lunges be better for a more boxing specific movement? As i only do squats and no other weighted leg work, can lunges work my hams and calves enough for strength gains? Or should i not worry about them? [/quote]
If you go ass to the grass while doing front squats your hamstrings are getting some work. As for being specific for the lower body, don’t sweat it. As I mentioned several times, the role of strength training is GENERAL: it’s to build overall strength and power. Not to try to duplicate sport movements.
Was the “Blitzkrieg Triple Dumbbell Press” meant to be something to be used to break out of plateaus…or can you use them as part of your regular program?
For incline presses, what do you see as the “optimal” angle to hit the “upper” pec? (I’ve seen them almost 90 degrees, to almost flat…and the person was calling them “inclines”…
Was the “Blitzkrieg Triple Dumbbell Press” meant to be something to be used to break out of plateaus…or can you use them as part of your regular program?
[/quote]
It can be used in a regular program. But just like any other method, it is best when cycled off every 4-6 weeks.
[quote]Mufasa wrote:
2) For incline presses, what do you see as the “optimal” angle to hit the “upper” pec? (I’ve seen them almost 90 degrees, to almost flat…and the person was calling them “inclines”…
Thanks!
Mufasa
[/quote]
It depends on the strength of an individual. Guys with strong shoulders will want to use a low angle, something like 30 degrees while those with balanced shoulders/pec strength can use up to a 45 degrees angle.
BTW, if you go heavy and close to your max capacity (either via failure or max weights) you will hit the upper pec just as well with flat presses.