Hi EC,
in your d-tap you gave some really interesting insights into training for tall guys, which I really appreciated.
I would really like to get some infos about pre-season training for bball players. I am 6-11 and really strugle with lower body exercises like the squat, especially in combination with bball practice 3 times a week.
Coach says to just do upper body and core stuff.
Any thoughts,
hs
Hey EC what do you do when you rip two out of four callouses off your hand doing a ME Deadlift? My right hand is f____ing shredded right now and I will be doing some dynamic pulls on thursday. Any advice on the healing process? BTW it was worth it I pulled a new PR. Getting closer & closer to the 500 pound mark and for me that is big.
[quote]Xfactor88 wrote:
Hey Coach thanks! Would you mind directing me to those posts? Thanks![/quote]
Check out page 6 of this thread.
I wouldn’t refer to it as a type of periodization, but rather an acute component of any periodization scheme. All of my programming adheres to the dual factor theory in that there are many occasions when I’ll continue to impose fatigue with my programming so that subsequent gain is greater. Often, I’ll tell my athletes that they should feel like crap at a certain point in time, as I know that they’ll be relaxing with a low volume and intensity week shortly thereafter.
Tell coach to stick with coaching basketball until he begins to understand physiology!
If you’re practicing MWF, I’d train lower body on Wednesday after practice and again on Saturday by itself. In terms of exercise selection, hammer your posterior chain with rack pull variations, do a ton of single-leg movements, and do some Anderson squats from the pins (various heights, mostly above parallel).
Make sure that you’re doing a ton of core work, too.
Drop me an email if you need some help with programming; I’d be glad to help.
[quote]hotsauce wrote:
Hi EC,
in your d-tap you gave some really interesting insights into training for tall guys, which I really appreciated.
I would really like to get some infos about pre-season training for bball players. I am 6-11 and really strugle with lower body exercises like the squat, especially in combination with bball practice 3 times a week.
Coach says to just do upper body and core stuff.
Any thoughts,
hs[/quote]
EC,
Thanks for all of the help with the conjugated periodization, it is starting to make more sense. I have two last questions, if you don’t mind.
1 - When you say select the motor qualities you wish to train you are talking about speed-strenght, absolute strength etc right?
2 - If an athlete needed to focus on say absolute strength how could you address that on both days (of a 4 day split) without crushing the CNS. I would think that prehaps a speed-strength problem could be addressed by using speed benches on one day and maybe plyo pushups because they wouldn’t kill the CNS like max weights would.
Here is an idea I have for an athlete whose major problem is expolisve strenght, followed by maximal strength for the upper body.
Day 1 - Plyo Pushups, Board Press (5x3, not M/E), Horizontal Row (4x6), Rear Delt work (3x8)
Day 2 - Speed Bench, Weighted Dips (4x5), Med Ball Throws, DB Row (4x8)
Would that be along the lines of what you are talking about?
I recommend that you thumb-tack the calluses on the wall to remind you how hardcore you are.
I would sit tight on this for a few days. If it’s just DE pulls, chances are that it won’t be that painful, though. Use some gloves, if you have to; the weight won’t be too heavy.
[quote]mike hanley wrote:
Hey EC what do you do when you rip two out of four callouses off your hand doing a ME Deadlift? My right hand is f____ing shredded right now and I will be doing some dynamic pulls on thursday. Any advice on the healing process? BTW it was worth it I pulled a new PR. Getting closer & closer to the 500 pound mark and for me that is big.[/quote]
Sorry I guess I had one more question. How many qualities do you recommend training per 3 week cycle. I know CW says no more than 3, what are your thoughts.
[quote]buckeye75 wrote:
EC,
Thanks for all of the help with the conjugated periodization, it is starting to make more sense. I have two last questions, if you don’t mind.
1 - When you say select the motor qualities you wish to train you are talking about speed-strenght, absolute strength etc right?[/quote]
Yes, among others. You have a limited recovery capacity, so you need to devote it to the areas that are lagging behind.
I would avoid hitting failure, for one, so that he could come back and train more frequently. As long as the exercises and loading parameters are slightly different, you can come back and hit a movement hard again relatively soon. FYI, speed movements can still be very CNS-intensive, especially when accomodating resistances are used.
[quote]Here is an idea I have for an athlete whose major problem is expolisve strenght, followed by maximal strength for the upper body.
Day 1 - Plyo Pushups, Board Press (5x3, not M/E), Horizontal Row (4x6), Rear Delt work (3x8)
Day 2 - Speed Bench, Weighted Dips (4x5), Med Ball Throws, DB Row (4x8)
Would that be along the lines of what you are talking about?[/quote]
Pretty good. I’d be more inclined to use a pin press, if explosive strength is what is lacking, but it still looks like a good set-up.
I think that emphasizing three at the most would be ideal. However, you can still do a bit of maintenance work for other qualities.
[quote]buckeye75 wrote:
Sorry I guess I had one more question. How many qualities do you recommend training per 3 week cycle. I know CW says no more than 3, what are your thoughts. [/quote]
EC,
I am a little concerned about this new powerlifting gym you are working out at, Southside. I found a quote from the guy who runs the place of:
“This sport is about 10% genetics and 90% attitude. If you are willing to literally put your health and well being on the line when you train then the personal rewards will be great. If you are scared, not willing to bleed, get hurt or even die then there will be no reward for you.”
Any comments? LOL
Kuz
Yup, that’s Billy’s old article at Elite. Make no mistake about it; this isn’t your foo-foo housewife gym. It’s right in the Stratford ghetto. Most people would probably want a tetanus shot from just looking at it. However, it’s turned out a lot of great lifters, and has all the equipment a PLer could ever want; I’m really excited to be a part of a great training crew.
[quote]Kuz wrote:
EC,
I am a little concerned about this new powerlifting gym you are working out at, Southside. I found a quote from the guy who runs the place of:
“This sport is about 10% genetics and 90% attitude. If you are willing to literally put your health and well being on the line when you train then the personal rewards will be great. If you are scared, not willing to bleed, get hurt or even die then there will be no reward for you.”
Any comments? LOL
Kuz[/quote]
Hey EC Thanks for the help. Man Im am just confused out of my mind with this periodization. How would you periodize for size and strength? Obviously there would be too much to write for a post, but a brief outline would be greatly appreciated. Microcycle=1 week?, Meso=4-6? Marco= 1 year? LOL I don’t know. Anyway, you stated that dual factor is just a part of periodization, as it just takes about 8 weeks. What would follow this? Basically a good example of the DFT is Bill starr’s 5x5, correct? After finishing up 4 weeks of volume, and 1 week of deloading, then 1 week of Intensity, Where would we go from there? How many mesocycles do a whole periodization consist of? and should different qualities be focused on seperate mesocycles? DAMN IM F******! Thanks for your help, much is appreciated.
P.S Do you know where I can learn about all the different types of PeriodizatioN? Or at least the “good” 1s, such as conjugate, undulated…?
Just PMed you some reading material. Hit me up with any follow-up questions you have.
And, get on reading Dave Tate’s stuff on this site; I can tell that you haven’t even looked at it yet.
[quote]Xfactor88 wrote:
Hey EC Thanks for the help. Man Im am just confused out of my mind with this periodization. How would you periodize for size and strength? Obviously there would be too much to write for a post, but a brief outline would be greatly appreciated. Microcycle=1 week?, Meso=4-6? Marco= 1 year? LOL I don’t know. Anyway, you stated that dual factor is just a part of periodization, as it just takes about 8 weeks. What would follow this? Basically a good example of the DFT is Bill starr’s 5x5, correct? After finishing up 4 weeks of volume, and 1 week of deloading, then 1 week of Intensity, Where would we go from there? How many mesocycles do a whole periodization consist of? and should different qualities be focused on seperate mesocycles? DAMN IM F******! Thanks for your help, much is appreciated.
P.S Do you know where I can learn about all the different types of PeriodizatioN? Or at least the “good” 1s, such as conjugate, undulated…?[/quote]
What are your thoughts on taking BCAA’s throughout the workout for hypertrophy? There was a Japanese study a few years ago that said .44 grams of BCAA’s per kilogram of body weight taken during the workout lead to great muscle gains. Do you think that taking the BCAA’s on workouts when you are training a laging muscle group would make a difference, or would I have to take them with every workout?
Thank you
[quote]Eric Cressey wrote:
I recommend that you thumb-tack the calluses on the wall to remind you how hardcore you are.
I would sit tight on this for a few days. If it’s just DE pulls, chances are that it won’t be that painful, though. Use some gloves, if you have to; the weight won’t be too heavy.
mike hanley wrote:
Hey EC what do you do when you rip two out of four callouses off your hand doing a ME Deadlift? My right hand is f____ing shredded right now and I will be doing some dynamic pulls on thursday. Any advice on the healing process? BTW it was worth it I pulled a new PR. Getting closer & closer to the 500 pound mark and for me that is big.
[/quote]I will NEVER use gloves.LOL And I think I ate the callouses after I pulled the rest off. LOL
I think you could just take Surge, which has BCAAS in it (along with some other goodies that will help out as well).
[quote]daniel_lamon wrote:
What are your thoughts on taking BCAA’s throughout the workout for hypertrophy? There was a Japanese study a few years ago that said .44 grams of BCAA’s per kilogram of body weight taken during the workout lead to great muscle gains. Do you think that taking the BCAA’s on workouts when you are training a laging muscle group would make a difference, or would I have to take them with every workout?
Thank you[/quote]
I was just testing you. 
Atta’ boy.
[quote]mike hanley wrote:
I will NEVER use gloves.LOL And I think I ate the callouses after I pulled the rest off. LOL
[/quote]
I’ll be on for an hour tonight, and I’m way cooler than that Barr character, so ask me questions. 