Thibs New Training Questions #5

Training
101

[quote]Kri100 wrote:
CT,

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.

Thanks, [/quote]

It’s not a program designed for a full-time athlete. It’s a very good program, but not a universal one. Although I use much of the same basic principles, I don’t train all athletes the same way.

102

[quote]Aneesh Varma wrote:
CT,

What would you prescribe to a powerlifter who wants to specialize the deadlift for a couple of weeks?[/quote]

It depends on that individual’s body structure as well as what are his weak points.

A good program that I used with a powerlifter for off-season strength/muscle building is as follow (only the deadlift/lower body workouts are presented):

WORKOUT 1 - DEADLIFT COMPLEX
A1. Top-half deadlift 5 reps
A2. Deadlift from the floor 5 reps
A3. Power clean or power shrug 5 reps
A4. Broad jumps
A5. Prowler pushing 20m

  • Take as much as 1 minutes between stations if needed. Perform the complex 6 to 8 times.

WORKOUT 2 -STAGGERED ASSISTANCE WORK
A1. Deadlift 3 reps
A2. Lying leg curl 6-8 reps

  • Work up to the maximum you can lift for 3 reps
  • 30-45 seconds of rest after the deadlift, then leg curl, roughly 90 seconds before doing another set of deadlift
  • Perform the “superset” 4-5 times

B1. Deadlift 3 reps
B2. Seated rowing 8-10 reps (2 seconds squeeze at the peak)

  • Use 20lbs less than your top weight for A1.
  • 30-45 seconds of rest after the deadlift, then rowing, roughly 90 seconds before doing another set of deadlift
  • Perform the “superset” 4-5 times

C1. Deadlift 3 reps
C2. Back extension 8-10 reps

  • Use 20lbs less than for B1.
  • 30-45 seconds of rest after the deadlift, then back extension, roughly 90 seconds before doing another set of deadlift
  • Perform the “superset” 4-5 times

WORKOUT 3 - LIMIT STRENGTH WORK

A. Deadlift - work up to your “comfortable max” (the maximum weight you can lift for 1 technically perfect rep)

B. Back squat - 6-8 x 3-5 reps (this is the only squatting work you do for the duration of the spec cycle)

C. Goodmornings from pins 4-6 x 3-5 reps

D. Deadlift 5 x 3 with 80-85% of what you reached in A

103

[quote]nickj_777 wrote:
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?

Thank you[/quote]

Split squats on a wobble board sucks

Petersen step-ups are good

My favorite is the bulgarian split squat with a double contraction at the top.

104

do you ever superset a non-fatiguing prowler movement with a heavy back movement, say rear delts and seated cable rows, for a better mind-muscle connection?

105

coach i have just recently been trying out your biceps and lats fatigue workout, and i have a quick question:
is the workout to include all the different training types which are presented or can a workout consist of, for example, only a thib lat pull down and preacher curls?

106

Hey Coach,

What two exercises would you pick for best chest development in HP mass program.

P.s. I decided my first movement is going to be Push Press.

107

[quote]Christian Thibaudeau wrote:

[quote]Aneesh Varma wrote:
CT,

What would you prescribe to a powerlifter who wants to specialize the deadlift for a couple of weeks?[/quote]

It depends on that individual’s body structure as well as what are his weak points.

A good program that I used with a powerlifter for off-season strength/muscle building is as follow (only the deadlift/lower body workouts are presented):

WORKOUT 1 - DEADLIFT COMPLEX
A1. Top-half deadlift 5 reps
A2. Deadlift from the floor 5 reps
A3. Power clean or power shrug 5 reps
A4. Broad jumps
A5. Prowler pushing 20m

  • Take as much as 1 minutes between stations if needed. Perform the complex 6 to 8 times.

WORKOUT 2 -STAGGERED ASSISTANCE WORK
A1. Deadlift 3 reps
A2. Lying leg curl 6-8 reps

  • Work up to the maximum you can lift for 3 reps
  • 30-45 seconds of rest after the deadlift, then leg curl, roughly 90 seconds before doing another set of deadlift
  • Perform the “superset” 4-5 times

B1. Deadlift 3 reps
B2. Seated rowing 8-10 reps (2 seconds squeeze at the peak)

  • Use 20lbs less than your top weight for A1.
  • 30-45 seconds of rest after the deadlift, then rowing, roughly 90 seconds before doing another set of deadlift
  • Perform the “superset” 4-5 times

C1. Deadlift 3 reps
C2. Back extension 8-10 reps

  • Use 20lbs less than for B1.
  • 30-45 seconds of rest after the deadlift, then back extension, roughly 90 seconds before doing another set of deadlift
  • Perform the “superset” 4-5 times

WORKOUT 3 - LIMIT STRENGTH WORK

A. Deadlift - work up to your “comfortable max” (the maximum weight you can lift for 1 technically perfect rep)

B. Back squat - 6-8 x 3-5 reps (this is the only squatting work you do for the duration of the spec cycle)

C. Goodmornings from pins 4-6 x 3-5 reps

D. Deadlift 5 x 3 with 80-85% of what you reached in A[/quote]

Thanks a lot Mr. Thibaudeau, you are really great. Starting workout 1 in literally 10 minutes. Just wanted to ask quickly: would there be any minor changes for an athlete with shorter limbs? I personally have trouble keeping the lower back arched at the start of the movement due to short arms and maybe SERIOUSLY tight hamstrings. Have you ever dealt with an issue like this before?

Thanks again for all your help

108

[quote]Christian Thibaudeau wrote:

[quote]Kri100 wrote:
CT,

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.

Thanks, [/quote]

It’s not a program designed for a full-time athlete. It’s a very good program, but not a universal one. Although I use much of the same basic principles, I don’t train all athletes the same way.[/quote]

Thanks CT for the quick answer,

Would only ramping up to your max training weight for that day be enough for an athlete. And if you feel good after that, do extra work in your MTW. I’m now doing the HPM program three times a week and got a lot of mass from it (especially in my traps, shoulders and chest).

Thanks,

109

Thibs,

Would you recommend HP Mass for a beginner (well coming back from 2 year break), or is there something else I should be doing instead? Also, would the full Anaconda protocol be overkill for a beginner, even on HP Mass?

Thanks.

110

CT

To increase the definition of my legs, I’m doing:

· 8:00 AM, 3 sled exercises 10x30 metres
· 1:00 PM, HPmass training
· 7:00 PM, sled for muscles trained at noon or if a felt well isolation circuit.

For leg sled, I use 1 HOT-ROX, 30 min before, and 3 scoops of MAG-10 once I start sled. Are you agree on?

111

Coach Thib, would you be kind enough to explain when/why you would use a complex like the one you posted for upper body in the training lab versus the one you described in your continuum training article? Thanks

112

Thibs I re-evaluated my training program and went for a 5-day approach. I ctructure it like this:

DAY 1 - Upper body performance
Day 2 - Upper body performance
DAY 3 - Back and biceps
DAY 4 - Lower body
DAY 5 - Lower body

I have some concerns though. I use the basic HPM layout (standing to flat) and my exercise selection is OHP, bench press and board press and I do some form of curl every day.

Concerning pre-workout regulation do you have a better option for what Mephisto said in that blog post? So on very good days 3 waves (or limit strength work), on averege days 2 waves (or ramp up to 3RM) and on bad days one wave or just ramping to MTW or dynamic-effort stuff (speed-strength) or just NC if it’s really bad.

Also can I swich exercises like on 2nd UB day swich to push press, bench press and close-gip bench press?

Concerning triceps work (wich I find that it’s not stimulated enough, I’m also thinking on adding some medial head work because I never tried that) you say traiceps is a perfomance muscle but you DO recommend fatigue/isolation work for it who’s that and on wich day should I add extra triceps work?

EDIT: CT do you also have an ideea of a good forearm developing exercise that can be executed with plates, dumbells or barbell?

These are my new concerns/questions on the topic, I hope you can help me out? (or point me in the good direction)

113

[quote]Gaby 2700 wrote:
Thibs I re-evaluated my training program and went for a 5-day approach. I ctructure it like this:

DAY 1 - Upper body performance
Day 2 - Upper body performance
DAY 3 - Back and biceps
DAY 4 - Lower body
DAY 5 - Lower body

I have some concerns though. I use the basic HPM layout (standing to flat) and my exercise selection is OHP, bench press and board press and I do some form of curl every day.

Concerning pre-workout regulation do you have a better option for what Mephisto said in that blog post? So on very good days 3 waves (or limit strength work), on averege days 2 waves (or ramp up to 3RM) and on bad days one wave or just ramping to MTW or dynamic-effort stuff (speed-strength) or just NC if it’s really bad.

Also can I swich exercises like on 2nd UB day swich to push press, bench press and close-gip bench press?

Concerning triceps work (wich I find that it’s not stimulated enough, I’m also thinking on adding some medial head work because I never tried that) you say traiceps is a perfomance muscle but you DO recommend fatigue/isolation work for it who’s that and on wich day should I add extra triceps work?

EDIT: CT do you also have an ideea of a good forearm developing exercise that can be executed with plates, dumbells or barbell?

These are my new concerns/questions on the topic, I hope you can help me out? (or point me in the good direction)

[/quote]

Obviously I’m not CT, but I think switching your exercises defeats the whole point of the program - get neurally efficient at a few exercises and then work them to the point you add tissue. Pick exercises that make sense for you. If you want to focus on shoulders, for example, pick overhead, incline, flat.

Triceps isolation work would probably be appropriate for people whose triceps are either the limiting factor in their lifts, or are aesthetically focused on bringing them up (i.e. you, it sounds like). CT’s suggestions have been to add your isolation work at the end of your performance day.

Forearms - everything. Hammer curls, plate pinch, reverse curls, whatever. Use fat bars or grips and stay away from straps on pulls (except I think a lot of people get a better lat workout when they use straps on overhead pulls).

114

Using your principles in one of your spills I constructed a 4 day split. I just want to know what your thoughts are. Btw I can only do four days cuz my parents say so and right now they’re the boss.

Your principles

  1. Train pushing muscles mainly for performance
  2. The back responds better to higher fatigue and less frequent stimulations
  3. Auto regulate depending on what you can do on any given day
  4. The emphasis is on pushing movement�¢??s patterns (upper and lower)
  5. The more work you do without exceeding your capacity to recover, the more you’ll progress

My Split
Day One- Neural Charge Day
Day Two- Horizontal Press/Pull Day
Day Three- Leg Day (Hamstring Focus) & Arms
Day Four- Neural Charge Day
Day Five- Vertical Press/Pull Day
Day Six- Leg Day (Quad Focus) & Arms
Day Seven- Neural Charge Day

Any input would be much appreciated.

115

CT,

I was wondering which brand and size Fat Bar you use in your training lab. I am looking to purchase one and am wondering what size to get.

Thanks,
Mike

116

CT,

I maxed out today on bench press and I noticed during my heavier sets and the one I failed on, I got stuck or slowed down near the middle portion of the lift. I feel like I have a lot more in me if I fix this week link because I feel pretty explosive from the bottom and have no problem locking out, it’s just the middle spot that’s really hard for me.

I was thinking top half bench press from pins and/or adding bands might be good to help me with this sticking point. If I recall correctly, you said that bands and lifting from pins is pretty neurally draining so I want to be careful with implementing these things.

Right now I’m benching twice a week. Although If I had to I could probably bench 3 times. The other days I do Olympic lifting.

It would be great if you could give me some ideas on how to incorporate Pin press/bands and how long I should focus on them. That is, if you think theses are good ideas…

Thanks

117

CT - A few question if you have time.

#1. During the push press, obviously the arms should straighten all of the way at the top of the lift. Do you recommend locking the elbows and holding it above the head for a pause before lowing the bar down again or is it enough to simply reach straightening of the arms?

#2. I’ve been dealing with tendonitis recently, primarily where pec minor inserts under my shoulder which has been limiting the quality of my sessions. What do you find works best at reducing inflammation? All I typically use is fish oil and ibuprofen when it becomes really bad.

(Biggest Concern)#3. Lately I feel like I’ve been autoregulating “too much”. I’m on week 12 of your HPM program and am not sure if I over reached or just had a really good day when last retesting my MTW’s, but I find that I’ll get to flat bench or squats on high performance day and feel like I should stop. At that point, I’ll often times have lost focus, drive and coordination. Do you have any suggestion of what I should do? As I mentioned, I’ve been dealing with some tendonitis and my wrists and joints have been aching lately…

Thanks as always for your responses and time Coach!

118

Coach,

regarding your ‘a simple football workout’ blog post;

Was this training plan included to prioritize strength/size gains important in football, while also maintaining other qualities?

Was the athlete training any other times during this program?

How was the training progressed eg the 5x5 workload

Was the 3x5, 3x3 one continuous ramp from around 120-60lbs from MTW

(asked by another member in the blog) are the 5x5 sets ramped or straight weight?

Thanks in advance CT

Ad B

119

Coach Thibs,I lift 7 days a week and lately what’s been holding me back is CNS fatigue. Like after preforming 6-10 sets my cns feels fatigued, i still continue the workout but after the workout i have something like brain fog and feel really tired and want to go to sleep. I have this feeling for maybe 8 hours. I recover for the next day but problem is i don’t want to be so fatugued.

I never have any muscle soreness or anything since my muscles are adapted to high volume and frequent lifting but it’s my CNS that can’t handle it. Do you think i should rest more between sets for CNS to recover or should i take something else? like one of those alert tabellets(coffeine) or something?

Thanks in advance

120

[quote]TrainForPain wrote:

Obviously I’m not CT, but I think switching your exercises defeats the whole point of the program - get neurally efficient at a few exercises and then work them to the point you add tissue. Pick exercises that make sense for you. If you want to focus on shoulders, for example, pick overhead, incline, flat.

Triceps isolation work would probably be appropriate for people whose triceps are either the limiting factor in their lifts, or are aesthetically focused on bringing them up (i.e. you, it sounds like). CT’s suggestions have been to add your isolation work at the end of your performance day.

Forearms - everything. Hammer curls, plate pinch, reverse curls, whatever. Use fat bars or grips and stay away from straps on pulls (except I think a lot of people get a better lat workout when they use straps on overhead pulls).[/quote]

Thanks but I think I did not make myslef clear enough.
I just meant if one one day you canswich for ex OHP with Push Press and be more explosive the whole workout than the 1st.

And regarding triceps I do my isolation at the end of the workouts but for example today happened something unpredicteble: I did some pushdowns, overhead triceps stuff and when I go to some db kickbacks, especially when I let the weight down my rear delt hurts like hell so I quit doing that.

And regarding foreams I meant more if radianl and ulnar felxion movements should be better than regular plate pinches, plate curls, and basic bodybuilding flexion/extension movements, because CT had a couple articles on it but he didn’t mention anything about it lately.
Also curls no matter what type hit my biceps and brachialis more than my forearms.

Thanks for trying to help, it is much appreciated by me.