CT,
I’m going to give your building a beast program a run. The problem is that I don’t work out with a partner, so doing negative bench press would be rather dificult. I could do one, but then I would have to press it back into position myself. This would defeat the purpose, as I would have to lighten the load. How can I perform this exercise, or what can I do in place of it?
Thanks.
Thib,
If you had to give solid general guidelines, what would be the best parameters for developing alactic power and alactic capacity?
How would these parameters change for lactic power and capacity and also for aerobic power and capacity?
[quote]Thunderstruck88 wrote:
Thib,
If you had to give solid general guidelines, what would be the best parameters for developing alactic power and alactic capacity?
How would these parameters change for lactic power and capacity and also for aerobic power and capacity?
[/quote]
It depends, are you talking about muscular/resistance training or track training?
[quote]cookiepuss wrote:
CT,
I’m going to give your building a beast program a run. The problem is that I don’t work out with a partner, so doing negative bench press would be rather dificult. I could do one, but then I would have to press it back into position myself.
This would defeat the purpose, as I would have to lighten the load. How can I perform this exercise, or what can I do in place of it?
Thanks.[/quote]
The best option is simply to ask someone in the gym to spot you. Otherwise you’ll have to do superslow eccentrics… use 70-80% of your max, lower the bar in 10 seconds and lift it normally.
[quote]-ironman- wrote:
Thanks for that CT, very usefull information to me. However i was wondering what you consider “regular” strenght lifts? or by this do you mean bench press etc? and also on an olympic lifts and explosive drills how to you choose lifts that will not interfere with eachother too much? I was also wondering how many different oly lifts and explosive drills you would include?
Sorry for that bunch up follow up questions which appear very basic.[/quote]
‘‘Regular strength lifts’’ for the upper body refer to any normal lifting exercises that you find in a regular program… bench, rowing, shoulder press, chins, dips, etc.
I only include 1 or 2 (top) olympic lifting movements per workout.If there are 2, then it’s either snatch + clean or clean + push press/jerk
Thibs,
Starting back in April, I did your beast building series followed by a week off following by 3 weeks of your pump down the volume followed by another round of the beast building(this time with a partner) followed by your coat rack to refrigerator program.
After last night, I am 2 weeks out from completing the shoulder program. I have really no idea where I want to go from here. I do know I would like to continue to add size and strength until possibly February or March…then try to lean up some.
I’m 6’ 7" tall at 243lbs (215lbs in April). I’m at 325 on the bench and I pulled 405 in the dead lift last week. Do you have any suggestion in your arsenal of programs or advice. I would greatly appreciate it…for some reason my body responds well to your style of training.
Thanks
Stretch
Hey Coach,
What do advice do you have for someone trying to add some serious weight to their barbell rows?
[quote]Christian Thibaudeau wrote:
Thunderstruck88 wrote:
Thib,
If you had to give solid general guidelines, what would be the best parameters for developing alactic power and alactic capacity?
How would these parameters change for lactic power and capacity and also for aerobic power and capacity?
It depends, are you talking about muscular/resistance training or track training?[/quote]
In this case, muscular/resistance training. Although if it would not be beyond the scope of this forum, I’d be curious to hear a bit about track training, as well.
Thib,
How do you feel about the use of odd objects (kegs, sandbags, etc.) for clean and presses? Would these foster “poor” technique and habits, which would have a negative carryover to the barbell versions? Should they only be used by those competing in strongman events?
What about thick bar usage on Oly lifts and variants? Would these also only be used by strongman competitors who may have to compete in an event with a thick-grip axle?
Hey CT,
Long time no, er…post? no…yes
Forget it.
Hey,
Come January, I’ll have 3 weeks until a forced week off. There is a week-long holiday during that time, and everything important will close (namely: my gym).
So, I’m looking to do some very intense work until that time is over, focusing on hypertrophy and strength.
And yes, I’ll be eating enough food and getting plenty of rest, as two of those weeks are total down time (no work or classes of any sort).
Any suggestions?
Thanks a ton
AD
[quote]AlphaDragon wrote:
Hey CT,
Long time no, er…post? no…yes
Forget it.
Hey,
Come January, I’ll have 3 weeks until a forced week off. There is a week-long holiday during that time, and everything important will close (namely: my gym).
So, I’m looking to do some very intense work until that time is over, focusing on hypertrophy and strength.
And yes, I’ll be eating enough food and getting plenty of rest, as two of those weeks are total down time (no work or classes of any sort).
Any suggestions?
Thanks a ton
AD[/quote]
If you can afford it go for two sessions a day. Strength in the morning, hypertrophy (same muscle groups) in the afternoon/evening.
Coach Poliquin has a great article on this site called (I think) ‘‘Super accumulation program’’… which would be perfect for you.
Thanks, CT.
AD
[quote]ThetfordMiner wrote:
Thib,
How do you feel about the use of odd objects (kegs, sandbags, etc.) for clean and presses? Would these foster “poor” technique and habits, which would have a negative carryover to the barbell versions? Should they only be used by those competing in strongman events?
What about thick bar usage on Oly lifts and variants? Would these also only be used by strongman competitors who may have to compete in an event with a thick-grip axle?
[/quote]
I do like strongman-type training for some purposes and individuals. But if one is trying to optimize lifting technique on the olympic lifts, he has to be careful with odd object lifting.
The best way to do both is, from experience, to use the ‘‘sandwich’’ approach:
A. Olympic lift
B. Odd object lift
C. Olympic lift (same as in the beginning)… lighter and more technique oriented.
Something like:
A. Power clean from the hang 4-6 sets of 2-5 reps
B. Sandbag clean and press 3-4 sets of 2-5 reps
C. Power clean from the hang 3-4 sets of 2-5 reps with 10-20lbs less than in A.
Then you could perform you other daily exercises.
[quote]Thunderstruck88 wrote:
Christian Thibaudeau wrote:
Thunderstruck88 wrote:
Thib,
If you had to give solid general guidelines, what would be the best parameters for developing alactic power and alactic capacity?
How would these parameters change for lactic power and capacity and also for aerobic power and capacity?
It depends, are you talking about muscular/resistance training or track training?
In this case, muscular/resistance training. Although if it would not be beyond the scope of this forum, I’d be curious to hear a bit about track training, as well.[/quote]
Alactic energy system = the phosphagens (lasts around 12 seconds at max intensity) and the use of glucose without the accumulation of a significant amount of lactic acid (lasts around 30 seconds at max intensity)
Lactic energy system = activity that leads to a great production of lactate/lactic acid, which is a metabolite of the use of glucose. Lactate starts to accumulate when doing hard work for around 40 seconds and this system is maximized at around 3 minutes of relatively intense work.
Capacity = the total amount of work you can do with a system
Power = the greatest rate of work that you can do with a system
Alactic power = with weight training it peaks with maximal sets lasting around 7-8 seconds. So either max/near-max lifts for 1-3 reps or explosive lifting with long rest intervals (3+ minutes)
Alactic capacity = with weight training it peaks with sets lasting around 30 seconds. So sets of around 7-10 reps with relatively long rest intervals (90-120 seconds)
Lactic power = with weight training it peaks with sets lasting around 50-60 seconds. So sets of 12-15 reps. With relatively short rest intervals (45-60 seconds)
Lactic capacity = sets lasting up to 2 minutes (20-30 reps) with short rest intervals (30-45 seconds) OR lasting around 70 seconds (15-20 reps) with very short rest intervals (20-30 seconds)
Hi Christian,
I was reading your “Dissecting the Deadlift” article and I’m wondering…
Regardless of the height of the hips, there is never “slack” in the legs in any of the variations, right? I.e., your knees don’t extend without the bar simultaneously moving from the leg drive?
Thanks in advance, and liked your recent article. My friend and I are trying to go see Pierre Roy here in Montreal.
Brian
Coach,
I’m on a low carb diet for fat loss and I need advice on the type of cardio I should prioritize. HIIT or steady state. I understand that HIIT is superior in general, but I did not know if it still applies if you are in ketosis. My plan is to use HIIT on my non weight training days with some post workout steady state on weight training days.I appreciate the time. Thanks!
how much would bodybuilding training help a hockey player if he was getting all the nessasary work for post chain, glutes, and any other body part that needs to really be adressed
[quote]crod266 wrote:
how much would bodybuilding training help a hockey player if he was getting all the nessasary work for post chain, glutes, and any other body part that needs to really be adressed[/quote]
Impossible to say without knowing the specifics of the individual (e.g. if he is undersized it can help).
But in most cases it is not an optimal way to train for a hockey player at all. Can it be detrimental? Rarely (but I’ve seen it in two cases) but it will not be very effective at improving performance compared to sport-specific training.
[quote]Christian Thibaudeau wrote:
crod266 wrote:
how much would bodybuilding training help a hockey player if he was getting all the nessasary work for post chain, glutes, and any other body part that needs to really be adressed
Impossible to say without knowing the specifics of the individual (e.g. if he is undersized it can help).
But in most cases it is not an optimal way to train for a hockey player at all. Can it be detrimental? Rarely (but I’ve seen it in two cases) but it will not be very effective at improving performance compared to sport-specific training.[/quote]
o ok Thibs, you didnt happen to write a book on training for sports specifics did you?
CT,
When monitoring ESW intensity with clients, do you prefer to use a formal method (such as a heart rate monitor) or an informal method (RPE scale)?
On a side note, have you ever used Enova oil with yourself or any of your clients? If so, I’d like to get your thoughts on it.