[quote]MikeTheBear wrote:
Barbarian and Warlord circuits… Did I miss something? I don’t recall reading about these and I normally read every CT article. [/quote]
It was in a secret article. You have to type QWERTY1234 as soon as the T-Nation site opens up.
Seriously though, it was in a forum post I made about training using sledgehammers, sandbag and a sled.
CT,
would your Shoulders Overhaul program be a good one to follow while using prohormones? i am going to start a 6 week cycle at the end of August and my shoulders really lag my other bodyparts. just seeing what you think. thanks
[quote]trailer36 wrote:
CT,
would your Shoulders Overhaul program be a good one to follow while using prohormones? i am going to start a 6 week cycle at the end of August and my shoulders really lag my other bodyparts. just seeing what you think. thanks
[/quote]
The program will be good with or without them. Obviously the results will be somewhat magnified with them and they will allow you to better tolerate the high volume of work.
What kind of program is best to develop strength-speed, primarily for wrestling and throwing? Would auto-reg clusters using something like power cleans and then another day of max strength be the ideal protocol?
[quote]KombatAthlete wrote:
What kind of program is best to develop strength-speed, primarily for wrestling and throwing? Would auto-reg clusters using something like power cleans and then another day of max strength be the ideal protocol?[/quote]
There is no “ideal” protocol… but the three best methods to build strength-speed (provided that you already have a strength base) are:
Hi CT
I’ve got question about using wide % of 1RM during workout. Most of T-Nation authors advocate now to concentrate on one or two rep ranges during workout, for example undulating periodisation - workouts only with high reps during accumulation block and only with low reps during intensification block or conjugate - similar rep range during one workout (although different on each workout)
But what is wrong with using almost all rep ranges during one workout. For example low rep first to hit fast twitch fibers later some medium rep range and high rep range at the end to hit remaining slow twitch fibers. In theory this should give strength (low reps first) and hypertrophy (all fibers are trained).
Sorry for my english
Thanks
I had a feeling that you may have hidden a nugget of information in your sandbag lifting thread. For the benefit of others, here is the circuit:
A1. Sledgehammer striking (30 sec. 12lbs hammer, 30 sec. 10lbs hammer, 30 sec. 8lbs hammer, 30 sec. 6lbs hammer)
A2. Pull ups for max reps
A3. Hammer curl for 3-5 reps
There is normally around 30 sec. between the exercises
or …
A1. Sandbag continental clean
A2. Romanian deadlift
A3. Back extension
Those types of circuits are fun. Here’s one that Mike Burgener wrote up, easily adaptable to sandbag cleans or sledge hammers:
10 snatches with 50 kg (110 lbs)
15 chin ups
20 db thrusters using 35 lb db’s or 75 lb barbells
5 rounds for time
ladies will use 35 kg (77 lbs) for the snatch
ladies will use 25 lb db for the thrusters
Christian,
Thanks for all of your great articles. I doubt that you have any idea how much they're truly appreciated here at T-Nation. Anyway, for those of us who can only train in the mornings immediately upon awakening (I'm in public accounting and often work until 10:00 PM), what are your general recommendations on warming up (elleviating stiffness, nervous system is still aspleep etc.)?
I always train in the morning myself because my first group of athletes train at 10am and I’m working up 8pm most days
I find that it’s mostly about falling into the proper rythm. I’m much more effective in the morning than in the afternoon nowadays. The initial adaptation phase can be rough. I suggest dynamic stretching rather than static stretching, 10 minutes of light treadmill work to get the body rolling and start your workout with a few sets of explosive exercise to fire up the CNS (a few sets of jumps or jump squats can do this nicely).
Taking a serving of Power Drive with 200mg of coffee 30 minutes prior to your workout is also a good idea.
[quote]JRC wrote:
Christian,
Thanks for all of your great articles. I doubt that you have any idea how much they're truly appreciated here at T-Nation. Anyway, for those of us who can only train in the mornings immediately upon awakening (I'm in public accounting and often work until 10:00 PM), what are your general recommendations on warming up (elleviating stiffness, nervous system is still aspleep etc.)? [/quote]
[quote]Christian Thibaudeau wrote:
I always train in the morning myself because my first group of athletes train at 10am and I’m working up 8pm most days
I find that it’s mostly about falling into the proper rythm. I’m much more effective in the morning than in the afternoon nowadays. The initial adaptation phase can be rough. I suggest dynamic stretching rather than static stretching, 10 minutes of light treadmill work to get the body rolling and start your workout with a few sets of explosive exercise to fire up the CNS (a few sets of jumps or jump squats can do this nicely).
Taking a serving of power drive with 200mg of coffee 30 minutes prior to your workout is also a good idea.
JRC wrote:
Christian,
Thanks for all of your great articles. I doubt that you have any idea how much they're truly appreciated here at T-Nation. Anyway, for those of us who can only train in the mornings immediately upon awakening (I'm in public accounting and often work until 10:00 PM), what are your general recommendations on warming up (elleviating stiffness, nervous system is still aspleep etc.)?
[/quote]
Are there any major advantages of working out in the mourning? I’ve herd that if you work out in the mourning, its better because your body is still asleep but I really don’t understand the concept.
CT, I’m interested in your take on endurance-strength training. I’m currently leaning out. I was doing TTT which I like and which is a good program. It certainly can be used in conjunction with fat loss though CW did not specifically design it for fat loss. I’m looking to tweak it because I feel that I would benefit from another heavier day. I don’t want to completely cut strength-endurance work because it has some good benefits (like those you detailed in Locked and Loaded). I just don’t know that I want to devote an entire workout to it. Any suggestions for what you think is a good amount. Thanks!
CT,
You da’man. That pic is friggin’ impressive. Awesome work. Thanks for the hints.
Best
[quote]Christian Thibaudeau wrote:
I train a guy in the similar situation. The fat on your abs could be cortisol related … maybe you are doing too much training or are having too much stress in your life.
I’d suggest ingesting a small serving of carbs in the morning (50g in the form of oatmeal, yams, rice or yogurt). It might help prevent chronically elevated cortisol levels.
Using 400-800mg of phosphatodylserine pre-workout (or 400mg in the morning and 400mg pre-workout) can reduce cortisol level by around 30%, which might help.
A supplement like Alpha Male might also help by increasing testosterone levels,. Testosterone uses the same second messenger as cortisol and might help lower the action of this hormone.
[/quote]
Christian,
This is something that I have not looked into yet. I do remember you mentioning r-ala or rla (or something like that) to help with cortisol. Do you still recommend that. I have the same trouble as your client probably due to the fact that I have 5 kids and 3 of them are triplets. I lack sleep and try to train hard. Now that you mention it, the cortisol angle might be just what I need.
Should I still try for the 50 grams of carbs in the morning even if I only want to get 50 grams from my Surge post work out?
The phosphatodylserine is something I’ll get, (Is it easily found i.e. OTC) but what about the r-ala (sp?)
Hello Christian,
I have a question regarding diet, I know you posted a sample meal plan sometime ago on one of your photo threads. I found this very useful (along with your tip of the day for a breakfast idea - shredded wheat with protein shake with a side helping of egg whites).
I was just wondering if you could post some variations of the above mentioned meal plan or some meal ideas (ie. breakfast, lunch, dinner and snacks).
Thanks CT
Dan
Christian,
I am an OL and have recently competed in the Masters Division for the 85 kg weight class. My question is how much is squat cleaning and snatching an isue of faith because my numbers have stalled for a bit of time and my biggest lifts were actually power cleans and snatches? At the competition I easily squat cleaned and jerked 90 kg. but then on my second weight of 92.5 kg., I power cleaned it and then jerked it.
I’ve read that if you numbers do not come up with just doing the lifts themselves, then you must employ assistance exercises. I’ve done high pulls with 245 and hit my lower chest with it. I’ve also front squatted it rock bottom for sets of 5. My question, after all of this is, how much is it just faith in dropping under and then coming up with it? Technically, I know I have the strength to clean it, but then why don’t I? Sorry for the glib question, but any advise you can offer, I’d really appreciate.
Nick
Once again I’ll use the same thread to answer questions
CT-
I have a couple real quick questions for you about wave loading progression. I am just about to begin experimenting with it with one of our athletes and I am going to use a 3,2,1 wave for a three week cycle on his bench and deadlift. As an example, he has a max bench of 300 lbs. and am I going to use the following wave for the first workout:
Set 1: 3 reps at 265
Set 2: 2 reps at 280
Set 3: 1 rep at 295
Set 4: 3 reps at 270
Set 5: 2 reps at 285
Set 6: 1 rep at 300
From reading some of your posts you recommend adding 5-10lbs to each set from the 1st to the 2nd wave correct? Also, in the next workout with the wave loading format, should I begin the 1st wave with the weights that he ended with on the 2nd wave in the previous workout? So I would start the first wave of the 2nd workout with
Set 1: 3 reps at 270
Set 2: 2 reps at 285
Set 3: 1 rep at 300
etc.
Is this correct?
Thanks
Hi CT,
I tried asking this question in your last couple of Prime Time’s, but missed you every time. Here goes…
I remember reading in one of your articles (I hope it was you) that you made use of Conjugated Linoleic Acid (CLA). Using a pretty hefty amount too…13 grams?
What are your thoughts on this supplement? Amount to take? Time to take it? Effectiveness?
Thanks
JMax
CT-
For bench functional isometrics, is there a difference between pushing the barbell off the pins in a power rack and holding it 2-3 inches above the pin or simply “unhooking” the barbell or getting a hand-off and holding it in that position for the desired amount of time? I think I’ve seen it pictured/described both ways so I’m a bit confused.
Also, what is the difference exactly between a push jerk (from the clavicle) and a push press?
Thanks.
CT,
I’ve have been seeing a new exercise lately (might not be all that new). It is called the FDA Squat (don’t know what it stands for) also called Drop and Stabilize Squat.
To do it, you just let your legs out from under you , and land parallel (no eccentric portion at all). It kinda reminds me of a weighted drop jump.
What do you think of these? Good for athletes? Sets/reps, frquency per week etc. ?
Thanks!