That sounds fine
It’s probably close to a power clean, but likely more like a muscle clean or a high pull than a true power clean
Because I can say as someone who actually works in this industry, has elite-level professional accreditations in the field, and is less than a year a way from getting a masters in this area
LPs are NOT how actual coaches program for these athletes in real life
Well I am not going to argue with pro and I admittedly didn’t read the whole thread.
I read far enough to see his program, and he was interested in “strength” gains. At 14 years old I wish someone would have handed me a good LP program and a book on how to eat to grow.
Carry on. I will see my way out.
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are pushups any good or bench press covers that
What seems common in all of your programs is that every one has a shoulder/triceps involvement.
What days of the week do you lift weights? IMO, never should a workout follow the next day with a workout when both include heavy shoulder/triceps involvement.
im doing monday wednesday and friday
Completely agree. OP would do well to do a simple Starting Strength Linear Progression 2x/week. Not simply adding 5lbs/workout at this stage when it’s possible is doing the OP a disservice. Adding 100lbs to his sq/dl, 50lb to bench/press 5rms = strength & hypertrophy
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You are young now and not very strong. As you get older and much stronger, IMO, three heavy shoulder/triceps involvement workouts a week will lead to shoulder injuries.
On the safe side I would drop those to just Monday and Friday.
I don’t see frequency being the issue, but more how volume/intnsity is programmed in a 3x setup. HLM works well here
A (week 1)
squat 3x5
bench press 3x5
pendlay row 3x5
pushup 3x10
B (week 1)
deadlift 1x5
overhead press 3x5
pull-up 3x10
ab wheel 3x10
A (week 1)
squat 3x5
bench 3x5
pendlay row 3x5
pushup 3x10
1 (week 2)
squat 3x10
overhead press 3x10
chin-up 3x10
ab wheel 3x10
2 (week 2)
deadlift 1x5
bench 3x10
pendlay row 3x10
pushup 3x10
1 (week 2)
squat 3x10
overhead press 3x10
chin-up 3x10
ab wheel 3x10
jump rope and sprints
im thinking of doing this from what steve 87 said I did heavy and medium
IMO, you have no business doing lower reps, until you have perfected your form on every exercise. I spent my first two years doing sets of 10 on every exercise. You need to find the perfect bar path on every exercise.
ok do i just do 10 reps on the compound lifts from now
A competent coach could have him doing the major lifts to 90-95% within a session or 2. Advice about high(er) reps is flawed imo. More reps = more fatigue = sloppier movement especially when learning a new movement.
You have a professional giving you advice and free programming. Take it and run with it. What is wrong with you?
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You are 14. You will respond to almost any form of resistance training. You will have done a high number of reps before your form starts breaking down.
It is important that develop good form as early in your training as possible. Then you won’t be dealing with the psychological stress of having to drop weight to learn the “habit” of good form.
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How confident are you that OP has physical access to what you call “a competent coach”?
It worked for me. Back in 1967 there was no such thing as coach of any kind. I was my coach and without any coaching I stubbled onto building a pretty good physique.
Exactly what I’ve been thinking. What is wrong with this kid?
Just remember OP made this statement. I mean, he is all of 14 years old. Do believe he has made any final sport or training decisions?
When I was 14 I had made a firm commitment that I would never lift weights
Another agreed to this.
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