[quote]Christian Thibaudeau wrote:
Opposite top side (over the bar) .[/quote]
which two fingers do you start with? index and middle? or pinkey and ring fingers?
thanks coach
[quote]BARDUKE wrote:
[quote]Christian Thibaudeau wrote:
Opposite top side (over the bar) .[/quote]
which two fingers do you start with? index and middle? or pinkey and ring fingers?
thanks coach[/quote]
Index and major, then index, major and ring.
You could even go for a one finger deadlift with the index finger only.
[quote]Osmosis wrote:
HOOK GRIP
Would someone please post some step by step pics of establishing a hook grip? What I call a hook grip is where the fingers wrap over the thumb, which essentially is using the thumb somewhat like a lifting strap. Maybe Iām doing it wrong, but it feels like my thumb is going to pop out of itās socket and therefore very uncomfortable, so Iāve never employed to any extent.[/quote]
You just need to get used to it. It definitely isnāt comfortable. I use the hook for weight throwing events in Highland games, and my right thumbnail is black and blue for the entire HG season. After my first few games, the thumb starts to ātoughen upā and I feel it less.
[quote]Christian Thibaudeau wrote:
[quote]BARDUKE wrote:
[quote]Christian Thibaudeau wrote:
Opposite top side (over the bar) .[/quote]
which two fingers do you start with? index and middle? or pinkey and ring fingers?
thanks coach[/quote]
Index and major, then index, major and ring.
You could even go for a one finger deadlift with the index finger only.[/quote]
Coach, would it make sense to start the other way (from the pinky in)? When my grip fails, it is always on the pinky side, so would I want to give that side more attention?
[quote]Osmosis wrote:
HOOK GRIP
Would someone please post some step by step pics of establishing a hook grip? What I call a hook grip is where the fingers wrap over the thumb, which essentially is using the thumb somewhat like a lifting strap. Maybe Iām doing it wrong, but it feels like my thumb is going to pop out of itās socket and therefore very uncomfortable, so Iāve never employed to any extent.[/quote]
It felt like that for me to, but it gets better with time. I guess you might wanāt to start a little light with that grip to strengthen up your thumb, but I didnāt and my thumb is still in place 
[quote]HG Thrower wrote:
[quote]Christian Thibaudeau wrote:
[quote]BARDUKE wrote:
[quote]Christian Thibaudeau wrote:
Opposite top side (over the bar) .[/quote]
which two fingers do you start with? index and middle? or pinkey and ring fingers?
thanks coach[/quote]
Index and major, then index, major and ring.
You could even go for a one finger deadlift with the index finger only.[/quote]
Coach, would it make sense to start the other way (from the pinky in)? When my grip fails, it is always on the pinky side, so would I want to give that side more attention?[/quote]
Could workā¦ it would be one mean grip exercise thoughā¦ canāt imagine using much weight this way.
coach i bought some fatgripz for forearms and hand gripā¦what do you think about this?
. I really feel a diff when training with thoseā¦my forearms are really pumped after a workout
-About sorinex do they ship to canadaā¦quebecā¦i need some new straps(elastiques)
[quote]Christian Thibaudeau wrote:
[quote]HG Thrower wrote:
[quote]Christian Thibaudeau wrote:
[quote]BARDUKE wrote:
[quote]Christian Thibaudeau wrote:
Opposite top side (over the bar) .[/quote]
which two fingers do you start with? index and middle? or pinkey and ring fingers?
thanks coach[/quote]
Index and major, then index, major and ring.
You could even go for a one finger deadlift with the index finger only.[/quote]
Coach, would it make sense to start the other way (from the pinky in)? When my grip fails, it is always on the pinky side, so would I want to give that side more attention?[/quote]
Could workā¦ it would be one mean grip exercise thoughā¦ canāt imagine using much weight this way.[/quote]
Yeah, I was thinking it would be OK on the first few warmups, then go back to the method you wrote.
Speaking of Sorinex, Iāve been at a few highland games with Bert Sorin, and watching him throw was what convinced me that you can do well at HG without being hugely fat. He is INCREDIBLY explosive. Granted, all the pros who consistently win are generally pretty damn fat, but Bert has qualified to throw pro while maintaining a 6-pack.
[quote]Thy. wrote:
Although I have pitiful numbers, I have some lifting experience and I can say that the reverse is true as well. I used to train OHP a lot, but then I focused on the bench more. I didnāt OHP for about a year, I guess, and when I improved my bench by 20 kg, my OHP improved by 10 kg the first time I tested it.
So Iād say the answer is to emphasize both movements so they help each other.[/quote]
Iād say āthe answerā is what Coach CT outlined in the first place
what do you think about this machine from sorinex page?http://store.sorinex.com/Low_Back_Equipment_s/141.htm
this machine used by poles and russian weightlifters in 1970s.when you post your current training program about olympic style weightlifting?
[quote]Charles3264 wrote:
coach i bought some fatgripz for forearms and hand gripā¦what do you think about this?
. I really feel a diff when training with thoseā¦my forearms are really pumped after a workout
-About sorinex do they ship to canadaā¦quebecā¦i need some new straps(elastiques)[/quote]
I have some FatGripz. I have small hands and my thumbs are double-jointed, so as are my fingers. Using a regular grip my large thumb joints ache a little the next day. It does work the grip though. I did a final set without them and it felt like I was holding a pencil.
[quote]Charles3264 wrote:
coach i bought some fatgripz for forearms and hand gripā¦what do you think about this?
. I really feel a diff when training with thoseā¦my forearms are really pumped after a workout
-About sorinex do they ship to canadaā¦quebecā¦i need some new straps(elastiques)[/quote]
Yes they do (they shipped the equipment to me) but had to contact their sales rep myself as there is no āship to Canadaā option on their web store.
For a small order (bands) Iād go with elitefts.com as they have the canada shipping option on their webstore (less complicated).
[quote]Christian Thibaudeau wrote:
Iām telling you; if your strength and size gains have been stuck for a while DO A SPEC PHASE FOR THE LOWER BACK AND HANDS!!! I guarantee that shortly after your weight will get moving up again and your strength will skyrocket.
[/quote]
What sort of exercises would you recommend for a spec phase for hands? Mostly heavy grip work or more isolated forearm exercises?
[quote]Evander wrote:
[quote]Christian Thibaudeau wrote:
Iām telling you; if your strength and size gains have been stuck for a while DO A SPEC PHASE FOR THE LOWER BACK AND HANDS!!! I guarantee that shortly after your weight will get moving up again and your strength will skyrocket.
[/quote]
What sort of exercises would you recommend for a spec phase for hands? Mostly heavy grip work or more isolated forearm exercises?[/quote]
Didnāt you see this? Just wait some
[quote]CPerfringens wrote:
[quote]Evander wrote:
[quote]Christian Thibaudeau wrote:
Iām telling you; if your strength and size gains have been stuck for a while DO A SPEC PHASE FOR THE LOWER BACK AND HANDS!!! I guarantee that shortly after your weight will get moving up again and your strength will skyrocket.
[/quote]
What sort of exercises would you recommend for a spec phase for hands? Mostly heavy grip work or more isolated forearm exercises?[/quote]
Didnāt you see this? Just wait some :p[/quote]
lol
For a moment I actually thought that was real and jumped all over myself for not noticing it.
JANUARY 18TH
Sorry for missing the past two days. I was away all weekend giving a seminar.
MODIFIED CANADIAN COMPLEX FOR SIZE AND STRENGTH
The following routine utilizes the HTH principles. It is an adaptation of an old program I designed years ago called the Ascending-Descending Training. It was originally built for a bobsleigh athlete. Still, the guy had a physique that most guys training to build their body up would envy.
At a top weight of 182lbs on 5ā7" he had less than 8% body fat and could bench press 425lbs, full squat over 500, had a 40" vertical and was clocked at 4.17 at the Chicago Bears combines (I tested him at 4.32 electric).
This is not the exact same routine, it is adjusted according to my current knowledge.
DAY 1 LOWER BODY 1
A1. Vertical jump 10 reps
Rest 45-60 seconds
A2. Depth jumps (24-30" box) 5 reps
Rest 45-60 seconds
A3. Jump squat (20% max squat)
Rest 60-90 seconds
A4. Front squat (Ramp up from set tot set, start at 70% work up to max force point) 3 reps
Rest 60-90 seconds
A5. Back squat (same weight as front squat) max reps*
Rest 2 minutesā¦ start over
*ONLY PERFORM ON THE LAST CIRCUIT
Perform the circuit 4 or 5 times
DAY 2. UPPER BODY 1
A1. Plyo/Jump push ups hands on bench (5-10 reps, stop when not explosive)
Rest 45-60 seconds
A2. Medicine ball throw from chest 10 reps
Rest 45-60 seconds
A3. Push press (Ramp up from set to set, start at 50% and work up to 75-80%)
Rest 60-90 seconds
A4. Incline bench press (Ramp up from set tot set, start at 70% work up to max force point) 3 reps
Rest 60-90 seconds
A5. Bench press (same weight as incline press) max reps*
Rest 2 minutesā¦ start over
*ONLY PERFORM ON THE LAST CIRCUIT
Perform the circuit 4 or 5 times
DAY 3 LOWER BODY 2
A1. Broad (long) jump 10 reps
Rest 45-60 seconds
A2. Depth jumps for distance (24-30" box) 5 reps
Rest 45-60 seconds
A3. Power clean from hang (ramp up starting at 50% up to 75-80%)
Rest 60-90 seconds
A4. Romanian deadlift (Ramp up from set tot set, start at 70% work up to max force point) 3 reps
Rest 60-90 seconds
A5. Sumo deadlift (same weight as RDL) max reps*
Rest 2 minutesā¦ start over
*ONLY PERFORM ON THE LAST CIRCUIT
Perform the circuit 4 or 5 times
DAY 4 UPPER BODY 2
A1. Horizontal/Fatman pull-ups 5-10 reps
Rest 45-60 seconds
A2. Medicine ball slam to the ground 10 reps
Rest 45-60 seconds
A3. Power DB row 5 reps per arm
Rest 60-90 seconds
A4. Power barbell row - starting weights on floor, slight lower back action (Ramp up from set tot set, start at 70% work up to max force point) 3 reps
Rest 60-90 seconds
A5. Barbell shrugs (same weight as barbell rows) max reps*
Rest 2 minutesā¦ start over
*ONLY PERFORM ON THE LAST CIRCUIT
Perform the circuit 4 or 5 times
You can have a 5th day where you can do some beach work.
1 Like
[quote]Christian Thibaudeau wrote:
JANUARY 14TH
TRAINING FOR STRENGTH-ENDURANCE
A lot of sports rely on the capacity not only to produce a high level of force, but to maintain that level of force production for a relatively long period of time.
Sports like basketball, hockey, MMA, boxing even football (short rest between bouts of high intensity work) all require that the participant has a high level of strength-endurance.
Traditionally this capacity is trained using higher rep sets with relatively short rest intervals. This is a mistake because it neglects one important portion of the strength-endurance capacity: STRENGTH!
Yes, endurance, or more importantly the capacity to repeat an intense effort repeatedly or for a long period of time, is important. But strength is actually the key component.
Letās take an extreme exampleā¦ letās say that our muscles have to produce 200lbs of force in a pressing movement for 2 minutes. Well, if you canāt even produce that 200lbs of force ONCE, there is no way that you will maintain it for 2 minutes!!!
The approach I prefer is to use a circuit of 3-5 basic movements, performed for sets of 2-3 reps with your max force weight (around 75-85% depending on your level). Go from one exercise to the next with as little rest as humanly possible. Obviously the exercises should hit different structures or motor patterns. For this approach I like either a whole body approach or maybe an antagonist one.
For example:
WHOLE BODY A
A. Front squat
B. Push press
C. RDL
D. Chin-up
WHOLE B
A. Power clean
B. Bench press
C. Back squat
D. Barbell row
You perform 2-3 reps per set with 75-85% of your maximum, resting as little as possible (shoot for 15-20 sec. between exercises) and stop AN EXERCISE when you are no longer dominating the weight. For example, it is possible that your push press gets dropped because you are no longer explosive, but that the other 3 exercises are still good. You simply keep rotating through the remaining 3 and eliminate the movements one by one as you stop being dominant on each one.
[/quote]
Looks akin to your reality show mass building circuit. I love the idea, but there is no way I could possibly do it in the crowded gym I go to.
[quote]Christian Thibaudeau wrote:
JANUARY 18TH
Sorry for missing the past two days. I was away all weekend giving a seminar.
[/quote]
Donāt let it happen again 
Did the seminar go well?
[quote]Eric Buratty wrote:
[quote]Christian Thibaudeau wrote:
JANUARY 18TH
Sorry for missing the past two days. I was away all weekend giving a seminar.
[/quote]
Donāt let it happen again
Did the seminar go well?[/quote]
Decent. In fact it was a gymās staff that I was teaching too. The owner hired me to get his staff of trainers up to par.
[quote]Christian Thibaudeau wrote:
[quote]Eric Buratty wrote:
[quote]Christian Thibaudeau wrote:
JANUARY 18TH
Sorry for missing the past two days. I was away all weekend giving a seminar.
[/quote]
Donāt let it happen again
Did the seminar go well?[/quote]
Decent. In fact it was a gymās staff that I was teaching too. The owner hired me to get his staff of trainers up to par.[/quote]
Better than par, I would imagine.