[quote]deshawn wrote:
Thankyou. How many times a week would you recommend this.?
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quote]Christian Thibaudeau wrote:
[quote]deshawn wrote:
Hey Thib:
What type of strength complexes would you recommend for strongman training. Love the livespill[/quote]
DEADLIFT PATTERN
A1. Top half deadlift
A2. Deadlift
A3. Power clean from hang
A4. Tire flip
A5. Prowler pushing
SQUAT PATTERN
A1. Top half squat
A2. Back squat (or front squat)
A3. Power snatch from hang
A4. Yoke walking
A5. Sled pulling walking backwards
OVERHEAD PATTERN
A1. Top half seated shoulder press
A2. Push press
A3. Log press
A4. Medicine ball throw overhead
A5. Keg or sandbag clean and press for time (as many reps as possible in 30 seconds)
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DAY 1 - Deadlift pattern (the complex is performed roughly 6-8 times)
DAY 2 - Overhead pattern (6-8 times)
DAY 3 - Squat pattern (6-8 times)
DAY 4- Neural charge
DAY 5- Regular pressing workout
DAY 6- Back and Biceps
DAY 7- Neural charge
Thanks CT. I appreciate your help. I am looking to compete in an amateur contest in the summer so I want to really get my strength up. I cant wait to see your array of complexes . Thanks again.
A question about my O-lifts and a possible asymmetry. Most of the time when i’m performing power cleans or power snatches, after I make the lift (either rack position, or overhead), when I look down I notice that my right foot is a few inches farther back than my left.
I’ve been suspecting that my left glute doesn’t fire the same way as my right, as I find it harder to contract it most of the time.
Now, is this a common issue? And is it something I should be concerned about?
I don’t compete with o-lifts or anything, but i’d like to continue progressing with them and enjoy doing them.
Also (and I’m pretty sure I already know the answer to this but i’ll run it by you anyways), if i’m only performing cleans or snatches one day of the week (sandwiched in the middle of an upper-lower-snatches/cleans-upper-lower split), i can probably expect to plateau because i’m not spending enough time working on the movement patterns, correct? my power clean has been stuck around 200lbs for quite some time, and i’m guessing my snatch will do the same pretty soon.
thanks in advance for your advice, i always appreciate your opinions/knowledge
I have no access to a sled because I live at school, but I did notice that there’s a lever on the leg extension and leg curl machines that I used to help do the negative portion of the movement. If I can do exercises without the negative portion of the movement, would these be sufficient or at least useful to add volume to what I’m working?
I can think of the following examples:
Leg extension (using the lever thing)
Leg Curl
Preacher curl (with a friend taking the weight of the negative off)
Machine chest press (which has the foot step thing that you could use to help the negative part)
and if I were to do these on their respective days, how many sets and reps could I do to add sufficient volume or is this a dumb idea altogether?
Also would loaded carries such as the farmers walk work as eccentric-less training?
Thibs, I’m having some new questions for you, that I just can’t answer myself:
Problem #1 (quick): Whaen I go in the gym nd do a NC workout can I add some minor isolation work (for various muscle groups) or I have to stop any kind of work after finishing the CN workout?
Problem #2 (longer): I’ve been thinking on what you said in a BLOGSPILL (just a cool word I like to use when refering to your daily blog/livespill) called “If you want to go faster”.
If I get it right it’s like dynamic-effort and max-effort. You said we need both, so should something like:
Day 1- Upper body (towards max-effort) 1 Lower body movement (dynamic-effort)
Day 2- Back and biceps
Day 3- Lower body (towards max-effort) 1 Upper body movement (dynamic-effort)
Day 4- NC
…and so on
OR should we have cylces in wich we focus in one to dynamic-effort and in the other to max-effort?
If option nr 2 is your pick how do you know when to swich or wich to start with?
That blog post got me thinking ever since you posted it. It’s clear that BOTH are needed but how should we structure the whole stuff?
What’s the way do you train a Figure Athlete or trainer girl to specialization of glutes?[/quote]
It really depends on the girl, seriously.
I teach her the basic olympic lifts and they are part of the program. So are the basic strength like deadlifts, sumo deadlifts, squats, front squats and various forms of lunges.
How would one incorporate ramping methods into your Optimal Volume Training program (love that program for black book). On sets where it is 5x5 would you ramp up to one heavy set? or do 2 mini ramps over the 5 sets starting at aroun 80%.
The examples of several strength complex you give us, normally you do in A1, top half movement both upper or lower. Is it always from pins? Doing 3-4 complex per week starting from pins really drain my nervous system. It’s the unique factor that my body is so slow to adapt since I experiment with your methods.
How would you start complexes to keep heavy movements and its effectiveness?
Hi Christian,
what do you think about eccentric less sled training twice a day, for the same bodyparts. The first time after the weighttraining in the mornig and the second one in the evenig. And makes it sin to ramp up the sledload and then use waveloading like in the weighttraining? Thanks
Christian,
I’ve been reading your articles for years on this site, and finally have a question that has stumped me enough to bring me out of “lurking.”
My current schedule allows me 2 45-minute windows a day in which to train. I’ve been trying to figure out a good “two-a-day” setup for HPM, but am finding I just can’t seem to optimize it.
How would you split up the program, or what would you do with two 45min sessions a day?
Hey Thibs besides leg extensions and sled dragging is there any other vmo specific exercises for prevention purposes? Is there merit for petersen step ups or split squats on a wobble board?
[quote]rrjc5488 wrote:
I recently included one of your (if I recall correctly, and I think I do lol) suggestions in my chest workout…
It was to set up an incline bench in the middle of the power rack and set the pulleys at the low position and have a strap around your elbow while you do DB incline presses. Anyway, I really like them and I’m seeing improvements on my chest, so I think I’ll be doing them for a while… what sort of progression should I aim for? Reps? DB weight? Pulley weight?
I’m currently using 70lb DB’s with 25lbs of pulley resistance per elbow for sets of 8-10, if that matters.
Thanks[/quote]
How do you ‘enter’ the set? can you detail the mechanics of this?
Would you recommend the HPM full training program for an athlete who already trains 5 times a week for Judo. Or is it better to do de HPM program 3 times a week. Like say Day 1 and 2 Squat, push press and bench press Day 3 back. And is the wave loading necessary for an athlete who trains for strenght.