Thibs New Training Questions #3

Training
1001

[quote]Christian Thibaudeau wrote:

[quote]thoughts1053 wrote:

[quote]Cyrus_99 wrote:

[quote]Liv92 wrote:
Alright thanks guys I did it today for the first time and it felt good, after the workout i felt energetic, and by the time i got to my bench on the last set i got the weight i would have gotten any other day on a regular workout (doing flat bench first) for 3 reps or maybe one rep short. So i’m actually expecting good results.

One more question though, this might be a little silly but I need to be sure so my mind can be clear.

Every upper body performance you do Military/Incline/Fat right? Or would one of the days Military/Incline/Fat be with barbell the next with dumbbells? [/quote]

Not sure what the official word is, but I would personally avoid doing the same exercises that frequently. Usually, there is a variant used, such as partials, dbs, etc…[/quote]

Yeah, I think the movement stays the same (going from vertical, incline, horizontal). Exercises and techniques can change.[/quote]

Yeah, but it’s not always the same exercises.

For example it might be…

SESSION 1
Standing military press
Incline press
Flat bench press
Decline bench press

Traps, rhomboids and triceps work

SESSION 2
Push press
High incline bench press
Close-grip bench press
Dips

Traps, rhomboids and triceps work

SESSION 3
Top half seated shoulder press from pins
Top half incline bench from pins
Top half bench press from pins
Bench lockout (higher pins)

Traps, rhomboids and triceps work

SESSION 4
Standing DB press
Incline DB press
Flat DB press
Decline DB press

Traps, rhomboids and triceps work

SESSION 5
Standing military press
Hammer strength incline press
Flat bench press
Hammer strength decline press

Etc.[/quote]
How many exercises do you usually do for rhomboids, traps, triceps? Do you train triceps more for assistance because of the pressing volume?

1002

CT
I think this was asked in a previous post, but can you have a upperbody performance day before a foundation day or vice-versa?
Also training Mon - Friday with one lower body day (Not ideal but have other commintments), what would you suggest as a recommended weekly training plan?

Thanks in advance

1003

hey CT, what would you recommend to help bring up the upper chest because im really lagging. thanks a lot

1004

[quote]Christian Thibaudeau wrote:

[quote]Daveski7 wrote:

[quote]Christian Thibaudeau wrote:

[quote]thoughts1053 wrote:
[
Traps, rhomboids and triceps work

Etc.[/quote]

What would you consider Rhomboid work? i pretty sure like face pulls and band work right? And everything is done in less than an hour? haha thats a pretty fast Auto Regulation.
[/quote]

This workout normally lasts more than 1 hour. For rhomboid work I like face pulls, blast straps rear delts, DB rear delts, Elbows out DB rowing.[/quote]

Coach just started my new training week just got done with an neural charge after work is my Upper body performance, im going to do push press, incline db press, and closegrip bench. then assistance, should i perform the assistance as a max rep circuit?

1005

[quote]synergy93 wrote:
Wasn’t sure where to post this, but I thought you and the readers may find this interesting…

Interesting thing occurred during a neural charge workout today…about half way through, I decided to test my vertical jump (using the a Vertec). I haven’t officially tested my vertical jump since the 2001 NFL combine (which at the time was 34" at a bodyweight of 295)…today, testing it for the first time in almost 9 years, it was 37" at a bodyweight of 245. I’ve been training as an “athlete” for the last 17 years, but my point is, that CT’s philosophy of HTH and all that it entails, will lead to both a high performance, and aesthetics. In my opinion, CT is WAY AHEAD of other well known coaches in this regard.

For all the young guys and beginners out there (especially athletes/ex-athletes or those who enjoy more athletically based workouts), listen to what he has to say. [/quote]

I completely agree that CT is ahead of the curve with his training philosophy. I’ve learned so much from him in the last few years. I’m grateful for his work, especially since he’s giving it to us for no charge at all. By the way, that is a very impressive vert at your size, well done.

1006

[quote]synergy93 wrote:
Wasn’t sure where to post this, but I thought you and the readers may find this interesting…

Interesting thing occurred during a neural charge workout today…about half way through, I decided to test my vertical jump (using the a Vertec). I haven’t officially tested my vertical jump since the 2001 NFL combine (which at the time was 34" at a bodyweight of 295)…today, testing it for the first time in almost 9 years, it was 37" at a bodyweight of 245. I’ve been training as an “athlete” for the last 17 years, but my point is, that CT’s philosophy of HTH and all that it entails, will lead to both a high performance, and aesthetics. In my opinion, CT is WAY AHEAD of other well known coaches in this regard.

For all the young guys and beginners out there (especially athletes/ex-athletes or those who enjoy more athletically based workouts), listen to what he has to say. [/quote]

37"?? From what I’ve read

Average Vertical Leap of NCAA Div. 1 Football player: 29-31 inches.
Average Vertical Leap of NCAA Div. 1 Basketball player: 27-30 inches.

1007

Those are averages. I’ve played with guys that are WAY above those numbers. Besides, I’ve always been very explosive…it’s one of the only reasons I was able to play at a high level, since I wasn’t the biggest guy (by lineman standards).

I jumped 32 inches in high school…it’s not that impressive.

I’ve seen linemen broad jump 10 feet

My point to the post, was that training in an explosive manner, whether it’s with weights, jumps, throws, whatever…is a missing key component in most guys training, especially “bodybuilders.”

Athletes can teach us a lot about efficient training and performance.

Personally, I feel that if more bodybuilders were to include SOME explosive/athletically based movements into their training, they would see some nice progress/carryover to some of the traditional exercises they typically do.

It’s NEVER a bad thing to increase one’s explosive power and force production…which, seems to me, is what CT is doing with some of his newer training methodologies.

[quote]pumped340 wrote:

[quote]synergy93 wrote:
Wasn’t sure where to post this, but I thought you and the readers may find this interesting…

Interesting thing occurred during a neural charge workout today…about half way through, I decided to test my vertical jump (using the a Vertec). I haven’t officially tested my vertical jump since the 2001 NFL combine (which at the time was 34" at a bodyweight of 295)…today, testing it for the first time in almost 9 years, it was 37" at a bodyweight of 245. I’ve been training as an “athlete” for the last 17 years, but my point is, that CT’s philosophy of HTH and all that it entails, will lead to both a high performance, and aesthetics. In my opinion, CT is WAY AHEAD of other well known coaches in this regard.

For all the young guys and beginners out there (especially athletes/ex-athletes or those who enjoy more athletically based workouts), listen to what he has to say. [/quote]

37"?? From what I’ve read

Average Vertical Leap of NCAA Div. 1 Football player: 29-31 inches.
Average Vertical Leap of NCAA Div. 1 Basketball player: 27-30 inches.
[/quote]

1008

[quote]yashar624 wrote:
hey CT, what would you recommend to help bring up the upper chest because im really lagging. thanks a lot[/quote]

i know im in CT, but i have been using variations of the push workout recommended in the training lab where you do military press, incline bench, flat bench, and pin presses. then ill rotate the exercises that work the same muscle groups each workout, etc. after each i will do a strength circuit or 2 isolation circuit (one for chest one for shoulders), but i always make sure that i have two of the exercises in the circuit to focus on my upper chest, since i too have a lagging upper chest.

the outcome? my incline BB bench for 3 explosive reps has shot up 30 pounds in the past 3 weeks. i have also been using 3 scoops each of anaconda, MAG-10, and workout fuel each session.

i would try out some of his new methods he is recommending in the livespill and what not, they are AWESOME (for me atleast). Just a suggestion man, hope everything works out for you!

1009

Hey CT what is your opinion on the penta jump for hamstring activation or for a deadlift session? Lets says 3 sets of the pent jump pre lifting?

1010

Hello coach,hope you are having a great time training the guys and please keep giving us new and interesting material

Recently I decided to expand my knowledge on nutrition so I bought some pretty good books on the topic.I was wondering if you can suggest a good book on hormones(detailing what they do,how they are activated,which ones have antagonistic reactions etc).Most of the books on exercise or nutrition say some things about some hormones(igf1,testosterone,leptin,insulin,glucagon) but I want a more thorough book!

Thanks in advance :slight_smile:

1011

[quote]fotakou wrote:
Hello coach,hope you are having a great time training the guys and please keep giving us new and interesting material

Recently I decided to expand my knowledge on nutrition so I bought some pretty good books on the topic.I was wondering if you can suggest a good book on hormones(detailing what they do,how they are activated,which ones have antagonistic reactions etc).Most of the books on exercise or nutrition say some things about some hormones(igf1,testosterone,leptin,insulin,glucagon) but I want a more thorough book!

Thanks in advance :)[/quote]

Honestly the only books about this that you will find are textbooks on endocrinology or exercise physiology. No nutrition or training book really go in depth into these. And those that do are very complex and dry reads.

1012

[quote]nickj_777 wrote:
Hey CT what is your opinion on the penta jump for hamstring activation or for a deadlift session? Lets says 3 sets of the pent jump pre lifting?
[/quote]

I always said that broad jumps are best for activating the hamstrings. I PERSONALLY use what you call penta jumps (I call them 5 reps of broad jumps) and have been using them with my athletes (hockey, football, track, basketball, etc.) since 2000 when I trained a guy for the Canadian bobsleigh team and this was one of their tests.

BUT I find it to be too high level for bodybuilders and those not used to jumping and landing to start with. I had Daryl attempt them and his landing was not comfortable and it hurt his knees. Absorbing the impact of your body from a jump forward is very hard on your knees if you do not already possess good absorption capacity.

1013

Hey CT in the pressing live spill what was the weight and type of med ball used for the four square

1014

[quote]nickj_777 wrote:
Hey CT in the pressing live spill what was the weight and type of med ball used for the four square
[/quote]

Thibs answered that already either in the livespill or maybe even in this thread. Either way, it was a 20 lb medicine ball, but Thibs also stated that you could use a 10 or 15 lb ball as well, depending on the individual.

1015

Thibs,

How would you deload and take the stress of your joints when they start to ache from all the heavy lifting?

Thanks!!

1016

[quote]Aneesh Varma wrote:
Thibs,

How would you deload and take the stress of your joints when they start to ache from all the heavy lifting?

Thanks!![/quote]

Obviously not CT but neural charge/activation WO’s have kept me from almost any soreness lately. Train every day sometimes 2x/day, make 1/2 your WO’s neural charge and 1/2 heavy until your body adapts. I am 2/3 heavy and 1/3 neural charge in my WO’s now and weights steadily moving up. Make sure you are eating correctly and digesting what you eat too.

1017

thib,

if cutting, as we all know its important to actually train at least as hard as when on a calorie surplus and try to constantly get stronger. Yet one question pops up all the time in my mind,
how important or unimportant or even damaging are slow eccentrics up to 4 seconds while on a calorie deficit.

Is the effect of building up more waste in the muscle and causing more damage when using slow eccentrics a benefit to KEEP the hardly earned meat or should one stick to more like 1 to 2 seconds (depending on the weight loaed) benefiting from practically faster recovery because of a little less fibers damaged ?

thanks

1018

[quote]Italiano wrote:

[quote]nickj_777 wrote:
Hey CT in the pressing live spill what was the weight and type of med ball used for the four square
[/quote]

Thibs answered that already either in the livespill or maybe even in this thread. Either way, it was a 20 lb medicine ball, but Thibs also stated that you could use a 10 or 15 lb ball as well, depending on the individual.[/quote]

It is sort of a rule of thumb, or at least used to be, that about 10% bw or less is best for explosive med ball work. Obviously, this is dependent on the athlete and their fitness level. In my experience, its about correct. If the point is speed production then the weight in this case should be well belowfatigue-producing level.

1019

[quote]Mutsanah wrote:

[quote]Aneesh Varma wrote:
Thibs,

How would you deload and take the stress of your joints when they start to ache from all the heavy lifting?

Thanks!![/quote]

Obviously not CT but neural charge/activation WO’s have kept me from almost any soreness lately. Train every day sometimes 2x/day, make 1/2 your WO’s neural charge and 1/2 heavy until your body adapts. I am 2/3 heavy and 1/3 neural charge in my WO’s now and weights steadily moving up. Make sure you are eating correctly and digesting what you eat too.[/quote]

agreed and read this… seriously

1020

Coach Thibs,

I know you have experience training strongmen.

What type of training method would be beneficial for strongman competitions (powerful, brute strength)? Assuming that, I don’t have access to strongman implements right now.

Thank you, in advance, for your response.