Thib,
Would power cleans be the “gym” lift most closely related to tire flipping? And would there be major differences in the overall results from one versus the other?
Christian,
What is your favorite training split to use with your current pulsing and para-workout protocol during a hypertrophy phase? How bout a strength phase?
Thank you,
Doug
[quote]Professor Chaos wrote:
Christian,
What is your favorite training split to use with your current pulsing and para-workout protocol during a hypertrophy phase? How bout a strength phase?
Thank you,
Doug[/quote]
My new approach is a specialization system, so asking about a split isn’t the most relevant question.
[quote]AtleticoMadrid wrote:
Thib,
Would power cleans be the “gym” lift most closely related to tire flipping? And would there be major differences in the overall results from one versus the other? [/quote]
The most similar exercise would be a reverse-grip power clean from the floor. A continental clean and press would also share simiiarities. A power clean would be third on my list (actually a split power clean might even be closer).
But none of these lifts really mimic a tire flip because in those the force production is upward and toward you while in a tire flip its upward and away from you.
[quote]ThorsHammer wrote:
Christian Thibaudeau wrote:
I’ll be honest with you, I see less and less reasons to do higher rep sets. Obviously it’s not always balls to the walls, but I prefer to do something like heavy (near maximal, and even supra max with partials) on one day, submaximal (still with weights of 80% or more) for lots sets of low reps to accumulate “quality volume” on a second day and contrast (high speed with regular lift) on a third day.
How exactly would doing sets of 8-12 help an athlete?
Thib,
What’s your general take on strength-endurance when it is something an athlete may need in a particular sport?
[/quote]
Yes its something they need (well some sports do) but I find that most of the time it is not trained properly. The “endurance” aspect is overemphasized (e.g. doing sets of 20+ reps with a light weight or conditioning with barely any weight at all).
Athletes should emphasize the “strength” portion to maximize fast-twitch development while building the enzymatic/metabolic adaptations needed to maintain a certain strength level for a relatively long period of time.
My guidelines are:
Pick 3 movements
Each movement is performed with at lest 80% of your maximum
Perform sets of 1-3 reps (depending on the load)
Do the 3 exercises in circuit fashion with around 15 sec of rest between exercises and 30 sec between circuits
Thib, could you give an example of “explosive contrast” you’ve spoken of, for bench press, using the same movement in both heavy and explosive (sets, reps, rest) ?
Also what is the benefit of such method compared to regular explosive sets without contrast?
[quote]Thy. wrote:
Thib, could you give an example of “explosive contrast” you’ve spoken of, for bench press, using the same movement in both heavy and explosive (sets, reps, rest) ?
Also what is the benefit of such method compared to regular explosive sets without contrast?[/quote]
Its not necessarily the same exercise, but a similar movement pattern.
e.g.
A1. Jump squat with 20% x 5 reps
Rest 30 sec
A2. Back squat for 3 heavy reps
The explosive movement increases neural activation.
[quote]Christian Thibaudeau wrote:
Thy. wrote:
Thib, could you give an example of “explosive contrast” you’ve spoken of, for bench press, using the same movement in both heavy and explosive (sets, reps, rest) ?
Also what is the benefit of such method compared to regular explosive sets without contrast?
Its not necessarily the same exercise, but a similar movement pattern.
e.g.
A1. Jump squat with 20% x 5 reps
Rest 30 sec
A2. Back squat for 3 heavy reps
The explosive movement increases neural activation.[/quote]
Thank you. But what movement will do for the bench press? The same BP @ 50% or push press maybe?
Hello.
In regards to this article:
I have read it, but I’m still unable to figure out which one a beginner should perform.
The normal dead lift fried my lower back last week, i mean it literally felt on fire had to lie down before it subsided, not a good experience !
So this week, courtesy of some videos provided by a kind girl on here i tried sumo deadlifts and they were very good and didn’t fry my back so much.
But from the article, it only works the glutes and inner thighs 
Is there any more versions ? Im working on buying something so i can take videos, but untill then being 6ft 1" makes it damn long time to travel all the way up and down.
[quote]Christian Thibaudeau wrote:
Post away.[/quote]
I coach and work with a lot of athletes and I read John Berardi’s report that athletes should not just drink water or carb only drinks like gatorade. He sade it is best to have 2to1 carb-protein ratio drink.
When my players are fading in the 3rd period, should they not consume a few bottles of water mixed with Biotest SURGE?
Coach, what type of training would you recommend for someone who only has about 30-40 min to train 3-4x a week? Body wise the goal would be some strength but, for the most part just looking good naked.
Coach,
I’d like to hit 250 pounds in a hang power snatch within the next 8 months. I just came back to training after an injury/ies layoff. My previous best was a few years back of 220lbs but have not done much heavy work for a long while. I am 6’2" with a dl’ers build. I have deadlifted for singles in the high 600’s and squatted in the same range but not recently.
I was thinking of a 5-3-1 5-3-1 5-3-1 workout for these snatches based on % of an estimated 220lbs max. I think that I have more technical work than strength work to do to reach this goal. I have maybe 30 minutes a day and very little gpp. On another day I plan to squat, at this point it’s a 5X5 and will be until I get comfortable. At some point I will start adding in some DL singles (rotation with squat). Do you have suggestions either technical or otherwise that may help me to achieve this?
Thanks.
I didn’t know if I should post this here or in the para-workout nutrition one but here it is. Would Wendler’s 5/3/1 and your new nutrition design compliment eachother?
CT,
Could you use your specialization approach with Powerlifters? For example, 1 month work on DL 3 times per week, then switch to BP 3 times a week for a month, then squat. I was thinking maybe break the days into Max Effort day, Submaximal Accessory day, and Dynamic/Static training day? Then as a meet aproaches switch to more of a westside style, say, 6 weeks out.
Thanks Coach.
Thib, I’m wondering if my strength in overhead pressing and biceps is balanced in relation to bodyweight and max bench. I can super-strict curl 65% bw, push press 100% bw, and bench 150% bw, chin-up 140% bw. Are these numbers indicate any weaknesses? (I don’t train any isolation movements)
[quote]seabass34 wrote:
CT,
Could you use your specialization approach with Powerlifters? For example, 1 month work on DL 3 times per week, then switch to BP 3 times a week for a month, then squat. I was thinking maybe break the days into Max Effort day, Submaximal Accessory day, and Dynamic/Static training day? Then as a meet aproaches switch to more of a westside style, say, 6 weeks out.
Thanks Coach.[/quote]
Yes, I`m actually doing that for bench right now.
Thib,
I was reading the blog of a somewhat prominent coach, and in one post he basically said that leg curls are worthless and he would never be convinced otherwise. To me it seems like another potential tool in the tool box. What do you see as the most beneficial applications of leg curls? Surely this exercise doesn’t deserve to be tossed to the scrap heap, but I would like to be able to better explain why if confronted by those saying it has no place.
On a quick side note, you once mentioned that the metabolic boost from HIIT is largely over-hyped. If looking for some research into this side of things, is there a particular name or search title I should put in to find pertinent info?
Thib,
With your new specialization system, will it be essentially adaptable to fit just about any type of training endeavor in some way? i.e. maximal hypertrophy, Oly lifting, powerlifting, sports performance enhancement, and even things like postural correction
[quote]Christian Thibaudeau wrote:
seabass34 wrote:
CT,
Could you use your specialization approach with Powerlifters? For example, 1 month work on DL 3 times per week, then switch to BP 3 times a week for a month, then squat. I was thinking maybe break the days into Max Effort day, Submaximal Accessory day, and Dynamic/Static training day? Then as a meet aproaches switch to more of a westside style, say, 6 weeks out.
Thanks Coach.
Yes, I`m actually doing that for bench right now.[/quote]
How random Seabass, I was thinking exactly the same thing this morning as well.
Changing to:
Sun - ME full body + conditioning
Mon - off
Tues - SE Full body + conditioning
Wed - off
Thur - DE/RE lower
Fri - DE/RE Upper
Sat - possible low protein day with cheat meal in the evening before monster session next day.
I’ve felt that I’m losing out on ME upper day 2 days after ME lower day.
CT - can you see any major issue with the above on face value?
[quote]Jack Slater wrote:
Thib,
I was reading the blog of a somewhat prominent coach, and in one post he basically said that leg curls are worthless and he would never be convinced otherwise. To me it seems like another potential tool in the tool box. What do you see as the most beneficial applications of leg curls? Surely this exercise doesn’t deserve to be tossed to the scrap heap, but I would like to be able to better explain why if confronted by those saying it has no place.
[/quote]
Keep in mind that there is a difference in perception between strength coaches and bodybuilders. First of all it seems like strength coaches’ no.1 fear is to be associated with bodybuilding, so the want to look as anti-bodybuilding as possible.
Strength coaches have a minimalist look toward training: doing as little work as possible to get the job done. This means focusing on the exercises that have the biggest bang for the buck and see everything else as worthless.
Bodybuilders have the opposite approach: the want to do as many exercises as possible for a muscle group, in fear of missing something out.
Somewhere between the two lies the best approach.
As for the leg curl… there is no such thing as a worthless exercise. Any movement can be useful when used properly. Will the leg curl be as effective as a romanian deadlift? Probably not, but it doesn’t make it worthless.
Jessica Simpson is not as hot as Jessica Alba… but that doesn’t mean that she is a dog either!