Since this is more of a performance-based plan I’d use the tempo that allows you to lift the most weight with proper form. Tempo is a lot less important than some coaches make it out to be.
I do use slower eccentrics, but for specific purposes. On the the big basics it’s mostly focusing on the lifting style that allows for the best combination of lifting heavy while still feeling the load in the muscles rather than the joints.
Similar to Barry Ross’s approach for mass specific force. Fun to see the overlap and differences
never heard of him, but I’ll check him out
underground secrets to faster runner was the book talked about it in
Barry Ross: Typically for sprinters.
Overlap with skeleton pgm = Deadlift and bench press (or silmilar press).
Differences = plyos, an olympic lift, along with some stretching and abs.
Usually done with low voluem high quality sprints.
Weird, I actually added power snatches to my own skeleton program before I even read your post!
@Christian_Thibaudeau actually no surprise you added a power lift like a snatch. ! You are what I consider a sports based practicioner/coach therefore inclined towards including some power work in a programme. I mean this in a good way.
Its interesting how few exercises are used in even high level sports based training. Typically a subset of deadlift or squat. Bench press. An olympic lift.
For the ordinary joe it may just be a case of finding a power movement that is easier/safer than an Ol.
I really enjoy your programs and use them often. At 60, I find both the Best Damn Workouts 1 & 2, my go to workouts. I have been doing the Skeleton for a couple of weeks and it seems great for an 8 week break during the Holiday Season before starting up again in January.
With the Skeleton, I find the incline plays havoc with my shoulders. Any suggested substitutes? Hex Bar is a god-send, as it allows me to DL again. I may not hit it like I did at 35, but your programs are allowing me to stay in the gym now in my 60’s. Can’t ask more from a Coach than that! Thanks.
I’m not CT and don’t presume to speak for him, but incline bench wrecks my shoulders, too. Low-incline dumbbell press works great for me, but dumbbells won’t safely allow the low-rep sets this program calls for. Still, with the low in line DB press, I’m thinking of trying sets of 5 one workout and sets of 8 another and see how it goes.
Do you gents come all the way down on incline?
Trying to get away from the old school Gironda bring the bar to the neck approach! I moved to DBs and determined I had too high of an angle. So, it has gotten better. I am using moderate weight (60’s on Incline Fly and 80’s on Incline Press).
Have some neck arthritis issues that it seems annoy. So, if I can find an alternative it would be nice. Due to the arthritis, these programs work well using the Front Squat, Hex DL, and Rom DL. You know the drill, work around to keep me in the gym and not injured! That’s the goal. These programs really helped.
Great fan of this programming method since I have two kids under two and it can sometimes be particularly draining.
What do you think about switching the trap bar deadlift for zercher squat ?
Since I don’t have a trap bar in my home gym I think that would be the best option to keep the same stimulation across the whole body.
That is perfectly acceptable. In fact, I wrote an earlier article that used the Zercher and incline (or bench)
Here is the article with the Zercher and bench combo
Great point on recovery times
I’ve been doing high rep bodyweight training (mostly burpees) for the last 2 years and have started lifting again recently
My recovery time between sets is off the chart.
Usually 90 seconds tops with no drop in performance
This is a great program in its simplicity and as a father of two young kids it’s perfect; I did want to ask whether this program is suitable for all experience levels, or whether it benefits more experienced lifters to a greater extent? I’m just returning to the gym myself after an extended break
Christian - I have a question about the trap bar. Being somewhat of a purist I have been sticking to conventional squats and deads, however, it seems like t/b it is both a squat and a deadlift - and if I use it I am targeting both legs, back - the same muscle groups - except in the case of squats the bar is not held on the shoulders. There is an economy of effort expended combining both in one lift. Therefore, unless one is practicing those lifts for say, a pl contest the trap bar is truly the best of both worlds. Am I right?
You are.
I’d say the only drawback is that the trap bar strengthen the lower back to a lesser extent than traditional deadlifts which might be something you want to address.
Got it - thanks CT!
Really like this concept - is there a % rep max you should target for each movement? Is there a specific warm up (besides ramp up sets) you’d suggest?