[quote]nickj_777 wrote:
Hey Thibs you said you were once really into golf and i was wondering which lifts correspond most to one’s performance in this sport?[/quote]
I honestly do not think that a lot of exercises directly transfer to golfing performance. It’s more a matter of building up the whole body and developing your explosiveness. I personally had my best ball striking period when I was competing in olympic lifting.
Jason Zuback (long drive champion) is actually VERY strong on the power clean, power snatch, squat, deadlift and bench.
A lot of golfers would do well to get very strong and powerful overall instead of focusing on ‘cute’ functional exercises.
Hey Christian, I would imagine that when you’re leaning out you perform some moderate/high intensity energy systems work like sprints/sled pulling/prowler/etc… What do you do with these during a deload period?
[quote]David1991 wrote:
Hey Christian, I would imagine that when you’re leaning out you perform some moderate/high intensity energy systems work like sprints/sled pulling/prowler/etc… What do you do with these during a deload period?[/quote]
Actually I just came back from a sprint session.
I like to do sprint sessions as well as prowler and sled work 3 times a week when leaning out. Even during a deload I keep them in, but with reduced volume.
[quote]David1991 wrote:
Hey Christian, I would imagine that when you’re leaning out you perform some moderate/high intensity energy systems work like sprints/sled pulling/prowler/etc… What do you do with these during a deload period?[/quote]
Actually I just came back from a sprint session.
I like to do sprint sessions as well as prowler and sled work 3 times a week when leaning out. Even during a deload I keep them in, but with reduced volume.[/quote]
can you reccomend a simple sprint workout for someone who wants to lean out? im going to try and lose some body fat and i want to do sprints but i have no idea how long each should be (100m, 200m, 400 etc???) and how many sets to do
[quote]David1991 wrote:
Hey Christian, I would imagine that when you’re leaning out you perform some moderate/high intensity energy systems work like sprints/sled pulling/prowler/etc… What do you do with these during a deload period?[/quote]
Actually I just came back from a sprint session.
I like to do sprint sessions as well as prowler and sled work 3 times a week when leaning out. Even during a deload I keep them in, but with reduced volume.[/quote]
i tried sprinting yesterday for the first time in my life, i was amazed how fast I am after 6 years of lifting and a bodyweight of 225, its just awesome…
how does a sprint session look like if you do it coach?
[quote]David1991 wrote:
Hey Christian, I would imagine that when you’re leaning out you perform some moderate/high intensity energy systems work like sprints/sled pulling/prowler/etc… What do you do with these during a deload period?[/quote]
Actually I just came back from a sprint session.
I like to do sprint sessions as well as prowler and sled work 3 times a week when leaning out. Even during a deload I keep them in, but with reduced volume.[/quote]
i tried sprinting yesterday for the first time in my life, i was amazed how fast I am after 6 years of lifting and a bodyweight of 225, its just awesome…
how does a sprint session look like if you do it coach?
[/quote]
I’m just getting back into it, so I do not have a specific plan.
I have been doing IBB for a while now and I have been doing the shoulder portion in 4 week sessions. I have really improved on my lifts and my size is better than ever, but I notice that my traps and front delts are getting bigger faster than my rear delts. Any exercise substitutes I can make to help even this out?
I just completed three weeks of Poliquin’s advanced german volume training (where you do 10 sets of 5,4 then 3 reps in subsequent weeks). I planned on doing another three week cycle using the same exercises but using more weight but I feel like I’ll burn out if I do that. I’m trying to decide whether I should:
A.) Choose new exercises and do another three week cycle
B.) Take a week off and then use the same exercises
or
C.) Do a three week strength phase then perform the three week cycle with the original exercises
I was wondering if a strength band would make an adequate replacement for some of the medicine ball activation movements that you have prescribed recently in your updated “Off-Season Football Program”?
(As I do not currently own one.)
E.g.
Medicine Ball Slam > Strength band pull-down (trying to emulate the slamming motion) or
Medicine Ball throw from chest > Strength band pushes from chest (set up on a rack etc)
I was wondering if a strength band would make an adequate replacement for some of the medicine ball activation movements that you have prescribed recently in your updated “Off-Season Football Program”?
(As I do not currently own one.)
E.g.
Medicine Ball Slam > Strength band pull-down (trying to emulate the slamming motion) or
Medicine Ball throw from chest > Strength band pushes from chest (set up on a rack etc)
I was wondering if a strength band would make an adequate replacement for some of the medicine ball activation movements that you have prescribed recently in your updated “Off-Season Football Program”?
(As I do not currently own one.)
E.g.
Medicine Ball Slam > Strength band pull-down (trying to emulate the slamming motion) or
Medicine Ball throw from chest > Strength band pushes from chest (set up on a rack etc)
[quote]theSapling wrote:
I have been doing IBB for a while now and I have been doing the shoulder portion in 4 week sessions. I have really improved on my lifts and my size is better than ever, but I notice that my traps and front delts are getting bigger faster than my rear delts. Any exercise substitutes I can make to help even this out?[/quote]
Your upcoming back specialization phase will deal with this
CT, would it be a good idea to alternate the Push-pull-legs workouts you provided with similar workouts that are done from the pins, in order to take advantage of both types of reps
Now that the Anaconda protocol says to finish the last 500 ml of the drink 10 mins post workout, when would you recommend eating the first solid meal post workout? With or without carbs?
Forgot to mention I do hill sprints shortly after lifting. Does this make any diffirence on when I should have my first Post workout meal?
I am trying to incorporate conventional deads into the push, pull, legs split you outlined in this thread. Would it be best on back or on leg day? If it goes on leg day would it would be best as the main exercise but alternated with back squats every other leg day?
For example; Push, Pull, Legs (back squat as the main exercise), Rest, Push, Pull, Legs (Deadlift as the main exercise), Rest, repeat.
I would use a high number of set (8-12) of 2-5 reps for the main exercise, ramping up from set to set starting at roughly 60% of maximum.
For the assistance exercises I would either use 4-6 sets of 4-6 reps or 1-2 sets of ‘‘max reps’’ (pick a weight that is roughly 70-75% of your max and perform as many solid rep sas possible… treat every set like a competition to get the most reps possible)
If using this split in a 3-on 1-off approach, equaling 6 workouts over an 8 day period, do days 5-7 have to be lower stress days? What would be the optimal approach to set things up?
Hey, I haven’t done any running/jumping/conditioning in 10 weeks. I went down with a rugby injury that’s mostly better now and am able to run/jump now. However, I’m going to be out AGAIN for an estimated four months starting in late October due to surgery from a pre-existing hip problem.
What approach should I take in maintaining and improving my athletic ability for my next competitive season in fall 2011?
I’m currently 185 pounds @ 5’10" and think 200 would be a better playing weight for me. So should I focus on working on strength/size now, and not transitioning to athletic stuff until after surgery? Or do I really have a lot to still lose in terms of static spring and all, having already been sitting on my ass for 10 weeks?
Hey CT, you’ve said in the past that “Micro-ramping is my own favorite way of increasing the intensity of a program, but it is best used by advanced lifters” and "Reach the same top weight as you would with normal ramping (even higher is sometimes possible).
If you can’t reach a weight as heavy as normal, then you are not advanced enough to use micro-ramping as your method of progression, or you are not doing it properly."
So should we take from that that the push/pull/legs split mentioned a few times previously shouldn’t be used unless we’re advanced? Or should we just do it in the typical fashion? Or even do it starting with normal fashion then a couple weeks later microload in 10lb jumps then a couple weeks later microload in 5lb jumps (just an idea)?
I was recently re-reading your black book and noticed that the insider contrast training seems very similar to the force curve workout. If one was to use 3 different force curve exercises, but the rep scheme of the ict workout, would you use one or two exercises per bodypart as two supersets or a circuit? Thanks
