Questions About Training

Christian_Thibaudeau · July 28, 2009, 1:35pm

[quote]TheBigV wrote:
Christian Thibaudeau wrote:
Addweight wrote:
Thib:

How should I train the calves for improving sprint and jump?.
I haven’t seen any athlete doing calf raises so I don’t know
even if it’s necessary to train them.

I don’t like to do weighted calves work with athletes unless they are severely lacking strength, which is rarely the case with athletes. The thing is that calves SIZE can impair sprinting performance because big/heavy calves decrease stride frequency b making it harder to “bring back” the leg after the push off phase.

Why? Because you are bringing your leg back by pulling with your hip flexors… the heavier your lower leg is, the more work the hips flexors must do.

I prefer to train calves with various jumping drills.

Thib, what are big calves good for other than looking good? I have big calves but also need speed in my sport… I don’t necessarily want to reduce calve size either (and don’t think it’s very feasible anyway).[/quote]

Lets put it this way…

Small and powerful calves = race horse
Big and strong calves = plow horse

Christian_Thibaudeau · July 28, 2009, 1:38pm

[quote]brmnstl wrote:
I appreciate the prompt feedback

I understand the leg extension route I guess i was just trying to add some different variety.

What would you suggest along with the snatch deadlift as a pairing or just “86” the A1 and A2 set and perhaps do something like barbell hack with leg extensions as A1 and A2 holding the leg extension at peak contraction?

Although I really enjoy deads and respond well I guess I could add them some way to my back and chest day or just switch to a quad dominant day and ham dominant day

PS while in CO Springs have you tried to climb the “incline” , its brutal.

[/quote]

Something like:

A1. Front squat or barbell hack squat
A2. Leg curl

B1. Romanian deadlift
B2. Leg extension

C1. Bulgarian split squat
C2. Standing calves raise

Would be good.

DeadlySting81 · July 28, 2009, 1:52pm

Thib,

Clearly unstable surface work has gotten out of hand these days. But is there any value to taking the typical Bulgarian split squat and modifying it by performing it with the foot of the non-working leg suspended in a free-hanging stirrup (example: TRX or other form of suspension trainer) or even performing a single-leg jump squat like this?

Or is it best to stick with performing regular Bulgarian split squats or even regular Bulgarian split squats with a jump? I’ve seen athletes performing the suspended and suspended “jumping” versions in gyms and was wondering if these were gimmicky methods or potentially valuable tools in the training toolbox.

Jack_Slater · July 28, 2009, 2:51pm

Hi, CT.

What exercises would you consider too technical for use with higher reps or as part of a complex or circuit? Would sandbag cleans make this list or are they perfectly acceptable to use with reps above 5 or on conditioning circuits?

scotthenry525 · July 28, 2009, 3:57pm

Hi Thibs,

Have you any guidelines for the pre game “activation workout” you suggested in a previous post? Would this be applicable to rugby as well as hockey?

Thanks

Scott

Mondy · July 28, 2009, 4:05pm

Thibs,

Currently my workout is divided into deadlift orientated days and bench press days.

DL
Snatch grip DL on 4 inch platform (cluster sets of 3) work up to a max over 4-7 sets

Speed Pull 8x1

Glute ham raises (negatives) 3x6

Core work

BP
A) Bench press from the bottom position (cluster set of 3 reps)

B) Regular bench press max set of 3 over 4-6 sets

C) Speed pushup 5x3

Where would you add in back work? Or is deadlifts sufficient back stimulation? Is there a need to add in other accessory work like arms from a strength standpoint?

Aneesh_Varma · July 28, 2009, 4:14pm

Just wanted to thank you, Thibs, for all this information.

I’m 17 years old, have trained since 13 and thought I had hit a plateau, building mass (genetics suck as I am half indian half chinese). Through your para-workout recommendations and training advice said on this thread, I’ve gained near 10 pounds of muscle in just 5 weeks.

And I still have 6 weeks worth of Biotest supplements to go through

Thanks, and looking forward to I,Bodybuilder.

Christian_Thibaudeau · July 28, 2009, 4:29pm

[quote]Mondy wrote:
Thibs,

Currently my workout is divided into deadlift orientated days and bench press days.

DL
Snatch grip DL on 4 inch platform (cluster sets of 3) work up to a max over 4-7 sets

Speed Pull 8x1

Glute ham raises (negatives) 3x6

Core work

BP
A) Bench press from the bottom position (cluster set of 3 reps)

B) Regular bench press max set of 3 over 4-6 sets

C) Speed pushup 5x3

Where would you add in back work? Or is deadlifts sufficient back stimulation? Is there a need to add in other accessory work like arms from a strength standpoint? [/quote]

Do back thickness on deadlift day (barbell row, seated row, pin pulls, back extension, rear delts work, etc.)

Do back width on chest day (chins, pull-ups, lat pulldown, etc.)

Christian_Thibaudeau · July 28, 2009, 4:31pm

[quote]scotthenry525 wrote:
Hi Thibs,

Have you any guidelines for the pre game “activation workout” you suggested in a previous post? Would this be applicable to rugby as well as hockey?

Thanks

Scott[/quote]

Sure it would.

It’s simple really; perform explosive work… stay submaximal.

E.g. olympic lift variation (power clean from blocks or power snatch from blocks) for 4-6 sets of 2 reps with a weigth that you could lift 4-5 times.

Jump squats with 20% of your max squat for 8-10 reps

Medicine ball throws, etc.

Keep it to 30 minutes or loss

Christian_Thibaudeau · July 28, 2009, 4:36pm

[quote]Jack Slater wrote:
Hi, CT.

What exercises would you consider too technical for use with higher reps or as part of a complex or circuit? Would sandbag cleans make this list or are they perfectly acceptable to use with reps above 5 or on conditioning circuits?
[/quote]

Keep in mind that I’m a former olympic lifter… so if olympic lifting purists want to attack me on this, so be it!

AVOID FOR HIGH REPS
Olympic lifts from the floor (variations of the OL where the bar starts on the floor on each rep)

Variations of the olympic lifts where you catch the bar in a squat position

Variations of the OL where you catch the bar in a lunge position

Movements where the arms are held overhead for a long time (e.g. overhead squat, overhead carries)

CAN DO FOR HIGHER REPS (8-12)
Simple variations of the OL (starting from the hang or from blocks, caught standing or in a quarter squat position)

DB variations of the OL

DB swings

KB swings

1-arm DB lifts

1-arm KB lifts

Submaximal sandbag or odd object lifting

brmnstl · July 28, 2009, 5:33pm

Hey Coach

I just wanted to thank you on the info for the lower quad work.

I know I am speaking for most people that you are extremely helpful for all the work you do when you actually don’t “have” to do it on this site, I’m sure you will still be very successful

Just looking at your most recent “transformation” is motivation for all of us to work even harder in all areas

Thanks

Dynamo_Hum · July 28, 2009, 5:55pm

I have been following the same program (see below) for quite a few months now always going as heavy as possible. I do 3 days on 1 day off.

My problem is that I have increased poundage quite a bit in the last month and now experience some tendon soreness with the heavier push/pulls. I think my muscles have strengthened faster than my tendons. What should I do at this point to alleviate the tendon soreness with the heavier weights? I haven’t done a deloading week in a very long time. My instinct is to continue striving to go as heavy as my muscles permit, but I want to avoid injury as I have managed to stay injury free to date.

Day 1:Chest, back, shoulders (push/pull)

A1:BB bench press A2:T-bar row
B1:45 low incl. DB press B2: 45 degree pull downs
C1:BB shoulder press C2:chin ups
4 sets of 4-6 reps heavy with 90 seconds between each set

Day 2:Legs

A1:squat A2:glute-ham raise
B1:Bulgarian split squat B2: Long step lunge
C1:leg ext C2:leg curl
4 sets of 4-6 reps heavy with 90 seconds between each set

Day 3:Triceps, shoulders, biceps

A1:close grip bench press (5-6 reps)
A2:skull crusher (10 reps)
A3:cable pull downs (15 reps)
4 sets no rest between sets with 3 min. rest after each superset

B1:DB shoulder press (5-6 reps)
B2:seated lateral raise (10 reps)
B3:seated rear lateral raise (bent over) (15 reps)
4 sets no rest between sets with 3 min. rest after each superset

C1:low incline biceps curl (6 reps)
C2:standing BB biceps curl (10 reps)
C3:standing cable biceps curl (15 reps)
4 sets no rest between sets with 3 min. rest after each superset

Adren · July 29, 2009, 1:33am

CT,

I have a question regarding dynamic training. I’ve always followed the standard dynamic training recommendations from the past Westside Barbell/EliteFTS articles and have performed my dynamic work in my first workout of the week as my first exercise in order to be fresh for it and in theory, benefit the most from it.

Recently I’ve heard different opinions going around and specifically a doctor on a radio show where they discussed how dynamic effort training may be more beneficial if performed at the END of a workout. The theory is the exercise that is performed last is “cemented” into the recovery process and is most beneficial. They’re basically saying if you train dynamic work first and follow it up with normal assistance type work, you lose a lot of the benefits from the speed/power work.

What are your thoughts on this and when dynamic training should be performed?

Thanks

Thy1 · July 29, 2009, 11:13am

[quote]Christian Thibaudeau wrote:

Monday: clusters of 3 reps for the clean-grip deadlift (1 rep, rest 10 sec, 1 rep, rest 10 sec, 1 rep) start at around 75% of your max and gradually work up to one set with the most weight you can handle for the cluster.

Wednesday: 5 x 3 contrast reps (super slow eccentric… 5-8 seconds, explosive concentric) using 70-75% of your max

Friday: Low double contraction (lift up to knees, lower back down, stand up completely… this is ONE rep) 5 x 3 with 80-85% of your max
[/quote]

Big thanks Thib!!!
Since you always prefer ramping loading, when you say 5 x 3 with 80-85% that means that only the last set of 3 should be 80-85% ?

Christian_Thibaudeau · July 29, 2009, 11:56am

[quote]Thy. wrote:
Christian Thibaudeau wrote:

Monday: clusters of 3 reps for the clean-grip deadlift (1 rep, rest 10 sec, 1 rep, rest 10 sec, 1 rep) start at around 75% of your max and gradually work up to one set with the most weight you can handle for the cluster.

Wednesday: 5 x 3 contrast reps (super slow eccentric… 5-8 seconds, explosive concentric) using 70-75% of your max

Friday: Low double contraction (lift up to knees, lower back down, stand up completely… this is ONE rep) 5 x 3 with 80-85% of your max

Big thanks Thib!!!
Since you always prefer ramping loading, when you say 5 x 3 with 80-85% that means that only the last set of 3 should be 80-85% ?

[/quote]

Last set is 85… start at something like 75% and work your way up

aquinho · July 29, 2009, 12:43pm

[quote]Christian Thibaudeau wrote:
michaellongo14 wrote:
CT,

What are your thoughts on twice daily sessions for fat loss and muscle building?
Would you recomend, say, strength training in the morning then hypertrophy training later in the day?
And how should this be split up? Say, one compound exercise per body part (per session)in a full body scheme? Also, how many days per week would it be ok to double up, how much rest, and what might be a good schedule to follow?
Much appreciated!

It is my belief that twice-a-day training is the absolute fastest way to progress toward your goal, whether it be gaining muscle or losing fat (or getting stronger).

In the past I would recommend doing strength work in the AM then hypertrophy work for the same muscle group in the PM.

Now my mentality has changed a bit and it has been influenced by a retrospective of all I’ve done in my training career, both good and bad. One thing I noticed is that when I was an olympic lifter I would always perform better in the second daily session. In that case the first session would serve as somewhat of an activation workout for the second workout.

So now what I like to do is a CNS activation workout in the AM and a high-threshold motor-unit stimulation session in the PM.

In the AM I would use methods that would really fire up the nervous system like heavy partials, heavy supports, explosive reps and in the PM session there would be the actual ‘‘full’’ lifts with heavy weights.

I do not want to go into too much details, but he is a decent setup for shoulders:

AM - CNS ACTIVATION WORKOUT
A. Top half seated press in the power rack (bar starting on the safety pins, 1’’ above the head) 1-2-3 ramp loading (use a certain weight and do one rep, rest a minute and do two reps with the same weight, rest a minute and do three reps with the same weight. If you complete these sets start a new ramp with 10-20lbs more)

B. Seated press maximal hold
Hold a weight that is 120-130% of your max for 4-5 sets of 6-9 seconds

C. Push pressÃ?Â¸
Use 70% of your max perform 8 sets of 2 super explosive reps

PM - HT STIMULATION WORKOUT
A. Seated shoulder press 5 sets of 5x1 clusters (one set = 1 rep, 10 sec rest, 1 rep, 10 sec rest, 1 rep, 10 sec rest, 1 rep, 10 sec rest, 1 rep)

B. Heavy L-Lateral raise 5 sets of 5x1 clusters

C. Barbell front raise 5 sets of 5x1 clusters[/quote]

On a three times a week or five days a week training schedule, is it possible to do both the CNS activation AND the HT stimulation all in one workout?

Mondy · July 29, 2009, 12:47pm

Thibs,

Are there “secret” methods to speed up cns recovery? I usually find myself needing two days off after a heavy deadlift workout, and about a day off after a heavy bench workout.

Thank you!

Christian_Thibaudeau · July 29, 2009, 1:41pm

[quote]Mondy wrote:
Thibs,

Are there “secret” methods to speed up cns recovery? I usually find myself needing two days off after a heavy deadlift workout, and about a day off after a heavy bench workout.

Thank you![/quote]

It’s mostly about relaxation and nutrition.

Relaxation I can’t really help you with… find ways to reduce life’s stress. Do relaxing activities, etc.

Several products can help with CNS recovery. I personally use Power Drive for this. Its ingredients increase blood flow to the brain and neurotransmitter production, two key elements of CNS recovery. So I do not use Power Drive pre-workout but POST-workout and 1-2 other times during the day after a particularly tough workout.

Christian_Thibaudeau · July 29, 2009, 1:41pm

[quote]aquinho wrote:
Christian Thibaudeau wrote:
michaellongo14 wrote:
CT,