PRIME TIME CT!!!

Bigger Stronger Leaner Powerlifting & Strength Sports
61

Hi there CT. I have a question amount total body training compared to upper/lower split training. Right now I am following some of the parameters you outlined in your Athletes Pendulumn along with some of Waterbury’s ideas. So far i must say i am a convert to Total Body Training. however, I am also interested in adding some of the prehab exercises that Mike and Eric mentioned in their NNM series.

Would adding in face pulls, external rotator work, reverse flies, additional posterior chain work, and other things mentioned in their articles be too much while following a three day total body training routine.

Right now i am using 4 main exercises chosing one from each of the categories outlined in your pendulumn article. Could i say add in two of those 10-15 minute traininig blocks you just mentioned in your last training article.

Also one last question I am having trouble finding where to include my ab training during a total body training system. Should I add in the work on my training days or add on to the end of my cardio sessions on my non-lifting days. I worry about doing this because i feel the possibility that a weak or at fatiqued core may effect my performance on the compound lifts the following day.

Any thoughts you have on the subject would be greatly appreciated. Thanks in advance.

62

Nick, when I trained as an OL we had a guy training at our club which was similar to yourself, in that he was stronger on the power versions of the lifts despite having ample leg strength. He was even a world record holder as a 69 year old lifter (77kg class) clean and jerking 122.5kg and snatching 92.5kg

The thing is that he never practiced the technical lifts enough. The full squat lifts are a skill as much as a lift. They are a different animal than the power variations. What he should have done is STOP TRAINING ON THE “POWER” VARIATIONS COMPLETELY. And focus on high frequency of technical lifting to automatize the perfect lifting technique. By staying with the “power” variations in training one never learns the perfect timing and feeling of the full squat lifts.

One problem with training a lot on the “power” variations is that the line of pull is not as important: you can pull the bar a few inches forward and still make the lift with ease. This won’t happen with the squat lifts.

Furthermore you quote your best high pull. Well, relying on the high pull too much (especially when focusing on pulling height instead of pulling line) you can develop some serious technical flaws like not hyperextending your back and hips at the top of the pull: you learn to pull straight up instead of backward and up (which places the bar in the right pulling line to bring it into the proper catch position for the full lifts).

My suggestions?

  • Do a ton of moderate intensity full squat lifts very frequently.

  • Build strength with heavy squats, front squats, and deadlifts/goodmorning. Not pulls. Pulls, when used at all, should be with weights of no more than 100% of your max clean or 110% of your max snatch and should emphasize pulling line and not height.

For the competitive lifts I recommend the old Joe Mills 20/20 approach: 20 perfect lifts per session.

Set 1 = 5 reps (easy weight, around 65-70%)
Set 2 = 5 reps (add 2.5kg)
Set 3 = 5 reps (add 2.5kg)
Set 4 = 1 rep (add 2.5kg)
Set 5 = 1 rep (add 2.5kg)
Set 6 = 1 rep (add 2.5kg)
Set 7 = 1 rep (add 2.5kg)
Set 8 = 1 rep (add 2.5kg)

If all 20 attempts are successful, start with 2.5 to 5kg more on the next workout

Do the snatch, clean & jerk 3 times per week in this format. ONLY full squat lifts are tolerated.

Strength work is performed in the 3-6 reps range during the preparatory period and 1-3 reps range in the pre-competition period.

[quote]Nick Radonjic wrote:
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[/quote]

63

R-ALA is more to promote insulin sensitivity, in other words to increase glucose storage in the muscles instead of the fat cells.

Honestly, take in your 50g of carbs in the morning and stick with 50g/carbs from Surge post-workout. That’s a total of 400kcals per day rom carbs… hardly a huge number!!! I used to love zero carb diets, but found that I made much more progress when I gradually worked up to 150-250g per day. Have a piece of fruit and some oatmeal in the morning.

[quote]Scottish 190 wrote:
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.

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?)
[/quote]

64

Sorry i forgot to add this in to my last post. My question this time involves squating and not having a power rack or something of its like. The gym I am at, and the only one with 40 minutes of my home also the only one under $400 a year, does not have a rack only a smith machine. The gym is equipped with tons of dumbells so single leg exercises and any other dumbell exercises are easy to accomplish.

I quess my question would be can I get away with those exercises, should I try the smith machine from time to time, and will not being able to squat hurt my lower body development and athletic performance.

Thanks in advance again.

65

The purpose of the 3/2/1 wave is to smash records! Continue performing waves for the exercise until you miss a rep. If your athlete completes 2 waves, have him start a third one, which, if completed would give him a new max. For example, if his max is 300lbs, plan the wave workout so that a “theoretical” 3rd wave would give him a PR (305lbs). Since we are adding 5lbs per wave (and should have around 10-15lbs between sets) it is easy to plan the waves starting with the 3rd one…

THIRD wave
1 x 3 at 280lbs
1 x 2 at 295lbs
1 x 1 at 305lbs

(5 less pounds per set)

SECOND wave
1 x 3 at 275lbs
1 x 2 at 290lbs
1 x 1 at 300lbs

(5 less pounds per set)

FIRST wave
1 x 3 at 270lbs
1 x 2 at 285lbs
1 x 1 at 295lbs

  • Obviously you start the workout with the first wave :wink:

A second option for those who do not tolerate volume well is to only do 2 waves, but at the end of the 2nd wave you perform progressively heavier singles until you hit your max for the day. So a workout could look like:

1 x 3 at 270lbs
1 x 2 at 285lbs
1 x 1 at 295lbs
1 x 3 at 275lbs
1 x 2 at 290lbs
1 x 1 at 300lbs (good lift)
1 x 1 at 305lbs (good lift)
1 x 1 at 310lbs (missed, end of exercise)

The exercise stops when you cannot complete a prescribed set.

For the next workout, you indeed start with the last wave you completed.

[quote]craigrasm wrote:
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
[/quote]

66

I don’t take it anymore because it’s just too hard to find a quality product… there is just too much variability in the isomers used in the making of CLA. I do not like paying a lot of money for something of uncertain quality.

[quote]JSMaxwell wrote:
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[/quote]

67

Yes there is a difference. Overcoming isometrics (pushing/pulling against pins) will have a tendency to increase concentric strength more than eccentric strength and will not build as much muscle mass.

Yielding isometrics (holding a weight) will build more eccentric strength and more muscle mass (if the sets are in the 20-40 sec. range).

A push press is basically a cheated military press in which you use a slight leg drive just to get the bar started off the collarbone; the arms and shoulders still do the bulk of the work.

A push jerk uses a powerful leg drive, making it more of a lower body drill and less of an upper body one.

[quote]philco wrote:
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. [/quote]

68

This is one of the exercises used by fantom coach DB Hammer and it develops reactive strength and absoption strength. It’s training effect is indeed similar to the depth jump provided that the concentric portion is executed explosively. Louie Simmons uses the same technique with the bench press.

[quote]lefty04 wrote:
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![/quote]

69

Well, since the training effect and physical demands are similar to a depth jump, and that soviet literature recommend no more than 4 straight weeks of DJ at a frequency of 2 sessions per week (3-4 sets of 10 reps or 30-40 total reps) I would recommend the same thing with FDA squats and bench… twice per week, 4 weeks blocks with at least 4 weeks off them.

Around 30 total reps per session (you can use several loading parameters ranging from 3 x 10 to 10 x 3). A load of 20 to 40% is appropriate.

[quote]lefty04 wrote:

What do you think of these? Good for athletes? Sets/reps, frquency per week etc. ?

Thanks![/quote]

70

I suggest that you read my latest article. You can use the same strategy (15 min Beach window) to work on your weaknesses. Select 2 exercises per session and perform them in a mini-workout lasting 10-15 minutes at the end of your regular workout.

[quote]brotzfrog10 wrote:
Hi there CT. I have a question amount total body training compared to upper/lower split training. Right now I am following some of the parameters you outlined in your Athletes Pendulumn along with some of Waterbury’s ideas. So far i must say i am a convert to Total Body Training. however, I am also interested in adding some of the prehab exercises that Mike and Eric mentioned in their NNM series.

Would adding in face pulls, external rotator work, reverse flies, additional posterior chain work, and other things mentioned in their articles be too much while following a three day total body training routine.

Right now i am using 4 main exercises chosing one from each of the categories outlined in your pendulumn article. Could i say add in two of those 10-15 minute traininig blocks you just mentioned in your last training article.

Also one last question I am having trouble finding where to include my ab training during a total body training system. Should I add in the work on my training days or add on to the end of my cardio sessions on my non-lifting days. I worry about doing this because i feel the possibility that a weak or at fatiqued core may effect my performance on the compound lifts the following day.

Any thoughts you have on the subject would be greatly appreciated. Thanks in advance.[/quote]

71

[quote]Christian Thibaudeau wrote:
R-ALA is more to promote insulin sensitivity, in other words to increase glucose storage in the muscles instead of the fat cells.

Honestly, take in your 50g of carbs in the morning and stick with 50g/carbs from Surge post-workout. That’s a total of 400kcals per day rom carbs… hardly a huge number!!! I used to love zero carb diets, but found that I made much more progress when I gradually worked up to 150-250g per day. Have a piece of fruit and some oatmeal in the morning.
[/quote]

Sounds good. I’ll take your advice. I don’t know if you can name/brand drop here but can you tell me what brand or where you get you phosphatodylserine or PM

72

CT for some who wants hypertrohpy but also just wants to be strong what are your thoughts on the clean and press from the floor? Would it fit the bill for shoulder strength/size? or should I stick with just your usual bbing movements?

73

CT, how many strength qualities are there and do you use all of them when planning a training cycle for your athletes (besides the fact that some must be emphasized during stages of training) my next question will be in reply to your answer.

Amir

74

[quote]bigpump23 wrote:
CT for some who wants hypertrohpy but also just wants to be strong what are your thoughts on the clean and press from the floor? Would it fit the bill for shoulder strength/size? or should I stick with just your usual bbing movements?[/quote]

If you are not a competitive OL I would suggest the clean and push press from the hang instead of from the floor. It’s less rechnical and will get you the same benefits. Stick to sets of 4-6 reps for strength and size.

75

A friend of mine owns a supplement store, so I uy it from him… on a related note, I also buy my Surge from him when my monthly supply runs out! He has “Swiss” and “Now” brands PPS.

[quote]Scottish 190 wrote:

Sounds good. I’ll take your advice. I don’t know if you can name/brand drop here but can you tell me what brand or where you get you phosphatodylserine or PM
[/quote]

76

[quote]AMIRisSQUAT wrote:
CT, how many strength qualities are there and do you use all of them when planning a training cycle for your athletes (besides the fact that some must be emphasized during stages of training) my next question will be in reply to your answer.

Amir

[/quote]

There are 3 basis muscle qualities:

  • Strength
  • Speed
  • Endurance

And then you have the direct sub-squalities

  • Strength-speed
  • Speed-strength
  • Strength-endurance
  • Endurance-strength
  • Speed-endurance
  • Endurance-speed
  • Power-endurance
  • Endurance-power

Some of these can be found either in the concentric, eccentric or isometric regimen.

And you have componenents of these. For example…

  • Starting-strength
  • Reactive-strength
  • Absorption-strength

So basically … NO I do not try to develop everything in my programs.

77

Hey CT I just tried day 1 of the deadlift routine you put out. Quick question on the 8" platform dl’s. WHere are you going to feel them the most. I felt like I was pulling much more with my back than with my legs. Itr wasn’t a bad thing and actually I probably need work there but just curious if that is okay. Lats were firing as well. I also read a thread that you responded to a guy talking about improving his lat size in which you recommended two swssions a week for the lats. I did day 1 of that today after my legs. ANy thoughts on if it is okay to train the lats after pulling deads. I thought it would be good work for them. I appreciate your knowledge. Thanks

78

[quote]Christian Thibaudeau wrote:
AMIRisSQUAT wrote:
CT, how many strength qualities are there and do you use all of them when planning a training cycle for your athletes (besides the fact that some must be emphasized during stages of training) my next question will be in reply to your answer.

Amir

There are 3 basis muscle qualities:

  • Strength
  • Speed
  • Endurance

And then you have the direct sub-squalities

  • Strength-speed
  • Speed-strength
  • Strength-endurance
  • Endurance-strength
  • Speed-endurance
  • Endurance-speed
  • Power-endurance
  • Endurance-power

Some of these can be found either in the concentric, eccentric or isometric regimen.

And you have componenents of these. For example…

  • Starting-strength
  • Reactive-strength
  • Absorption-strength

So basically … NO I do not try to develop everything in my programs.[/quote]

Now how many strength qualites do you train per week for lets say an elite strongman like Hugo Girard (I think these guys are the best athletes out there, just my opinion) and how many qualites per session or microcycle do you think are optimum?

Amir

79

Thanks for the help…

But I think you may have misunderstood the question.

I know the difference between isometrics where you push against an immovable load/pins and functional iso’s where you hold actually hold a weight.

What I meant was when say youre holding 225 in the bottom position of the bench press…is there a difference between actually pushing the 225 off the pins and holding it in the desired position or using the same 225 and instead of pushing it off of the pins simply unracking it and holding it in the same position as the other method.

And please forgive me if I’m just being stupid and you actually did indeed understand and answer my question properly the first time:-).

[quote]Christian Thibaudeau wrote:
Yes there is a difference. Overcoming isometrics (pushing/pulling against pins) will have a tendency to increase concentric strength more than eccentric strength and will not build as much muscle mass.

Yielding isometrics (holding a weight) will build more eccentric strength and more muscle mass (if the sets are in the 20-40 sec. range).

A push press is basically a cheated military press in which you use a slight leg drive just to get the bar started off the collarbone; the arms and shoulders still do the bulk of the work.

A push jerk uses a powerful leg drive, making it more of a lower body drill and less of an upper body one.

philco wrote:
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.

[/quote]

80

Hi CT,

Regarding the power continuum is it possible to use a cluster set as the concentric strength part of a complex as opposed to 3-5reps at 85-90%??