I have been working out for longer than I can remember. Started way back in school for all sports and then really got into it in college for rehab for a total knee repair (ACL-LCL-MCL gone). Back then they still had you in a cast from crouch to ankle for 6 weeks post-surgery and when that bitch came off they found staff. It was a messed up deal but I got through it and continued to compete as long as I could.
Many years later and Several surgeries on both shoulders and scopes on both knees I still train today. I have tried a lot of different programs out there and have read a lot of books on the subject. I loved the training so much I made it my career and have been coaching for 20 years now. I still try to train as much like my athletes that I can but modify things to fit my biomechanical issues due to injury and surgery.
I wanted to post and share what I do and get feedback from experienced lifters. I have my own system that is a mixed methodology taken from SuperTraining, West Side, DeFranco, Tate, Wendler and others that I admire and follow. It really works for my athletes and it has gotten me stronger than I have ever been. We have Dynamic effort days, Modified Repeated effort days, and Max effort days (nothing you guys havenâ??t seen or heard of before) and we also have Brick Shit House Days (met circuit conditioning) that really kick my ass.
I try to train 4-6 days per week UB1-LB1-BSH-UB2-LB2 and if I can get another in I will knock out another BSH day. If it is only 4 days during the week I cut out the BSH day, whyâ?¦…because I hate them! Every once in a while I do an Unload week and do something totally different or 3 days of BSH, but with the system I have set up I do not think that unload weeks are really called for, at least for my athletes.
UB1 MRE (this week it is Military Press): Warm up: Rollout / Dynamic movement
Slammers / Pushups / Chest Pass 3x5 or Single Arm DB Snatch 4-5x3
Military Press 1x3-2-1/x50reps at 65-70% 1RM (few sets as possible)
Complex with
Band Pull Aparts 3-4x15
Single Arm DB Incline Press 3x12-15
Complex with
DB Row or (other horizontal Pull) 3-4x12-15
Pushups x100 (few sets as possible)
Complex with
Chin ups x50(few sets as possible)
LB1 DE Chain Box Squat: Warm up: Rollout - Power Plate work - Dynamic movement
Iso Groiner 3x5 Contrast Jumps: Vertimax Squat Jump 4x3 Drop Step Vert 4x3
Chain Box Squat 1x3-2-1/10x2 at 45% 1RM / 40 - 60lbs of Chains
Complex with
Quad and or Hip Stretch 3x:30
Backward Lunge 4x5
Complex with
DB RDL 4x8-10
Power Plate Pushups x80 (few sets as possible)
Complex with
Chin ups x40(few sets as possible)
Thanks…I’m at a school now (again) tried the private deal for awhile with some “business” minded people and they were idiots. Left the NCAA to work with them and it was a 4 year hell!
Very happy to be back working with athletes and not dealing with business people, parents and being worried about the number of members we have. For those in the private business…Bless You All because I don’t know how you od it.
[quote]WeeBabySeamus wrote:
Thanks…I’m at a school now (again) tried the private deal for awhile with some “business” minded people and they were idiots. Left the NCAA to work with them and it was a 4 year hell!
Very happy to be back working with athletes and not dealing with business people, parents and being worried about the number of members we have. For those in the private business…Bless You All because I don’t know how you od it.
[/quote]
Bands and Kettlebells for instability, makes your body stabilize more.
Example weights from my MRE x40rep on the deadlift
320x3 410x2 470x1 365x40reps 65% of 1RM and it was a bitch
Lunge was with DBs and I used 65lbs 75lbs 85lbs
DB RDL started with 75lbs 85lbs 95lbs
I have strong legs and back and am a shitty presser, I blame it on shoulder injuries from football but I have also had more knee surgeries then shoulder so it might be Im just a puss.
At 41 years old
Deadlift 560x1RM I want to get back over 600x1
Squat 475x1RM want to get back over 500x1
Bench Press 325x1RM I am fine with these two because pressing hurts like hell no matter what I do.
Military Press 195x1RM
Chin up 115x2
Not great numbers but not that bad either.
OK…Knee has finally reached a breaking point. For the last few days everything that I do hurts my knee to the point that I limp, and I dont limp, and has really affected my attitude and mental wellbeing. I will now change my LB work outs to be mostly rehab and Power plate work until I can start lifting heavy again.
Really pisses me off but it has been 23yrs since my first knee reconstruction surgery and 7yrs since my last one. So, they have lasted longer than I thought that they would and they have been through a lot. Sucks ass though!
Work outs are going to be looking a lot different for a while.