Thibs (or anybody who can actually read, unlike myself),
Your Modified Canadian Complex for Size and Strength seems to be the perfect idea for my brother. He is a former collegiate athlete and still joins any league he can get into - for any sport. I incorporate all of your principles into my lifts and although he enjoys lifting for aesthetics, he misses the “athletic training”.
My question is regarding the 5th exercise on each day. For each day, does the circuit go A1-A4, repeated 5 times then add A5 on the last circuit? OR Was the phrase *ONLY PERFORM ON LAST CIRCUIT simply referring to the max reps, not the lift?
[quote]jholla10 wrote:
Thibs (or anybody who can actually read, unlike myself),
Your Modified Canadian Complex for Size and Strength seems to be the perfect idea for my brother. He is a former collegiate athlete and still joins any league he can get into - for any sport. I incorporate all of your principles into my lifts and although he enjoys lifting for aesthetics, he misses the “athletic training”.
My question is regarding the 5th exercise on each day. For each day, does the circuit go A1-A4, repeated 5 times then add A5 on the last circuit? OR Was the phrase *ONLY PERFORM ON LAST CIRCUIT simply referring to the max reps, not the lift?
‘‘ONE workout can trigger significant strength and size gains provided that this workout maximize the use of maximum force lifting and that perfect nutrition is followed’’.
Heck, I would even go as far as say that ONE set or ONE exercise can trigger growth.
Of course, for that to work, one make sure that maximum effort is used on that workout or exercise (the trigger) and that you provide ample growth material for the body to build itself stronger and bigger (the growth).
To me that shows that you can’t waste a set. A set that doesn’t trigger growth is not only a waste of time, it will actually reduce your gains by robbing you of some energy that could be put to better use and will cut into your recovery capacities.
So a set either contributes to making you bigger and stronger or it only makes you more tired and weaker.
If you don’t give a set all you’ve got at the moment, that set will not contribute to growth and will thus make you weaker and more tired.
At a top weight of 182lbs on 5’7" 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).
hi Coach were these stats for your bobsled athlete before or after this program? sorry if its been posted already but i could not find it. if these are before do you remember what his improvements were after doing this routine. Thank you Coach.
For my grip work I’m doing:
Sunday, Tues, and Thur PM: Static Holds for time 3 sets, weight around 10-25s then 3 sets of either the wrist roller of cable reverse curls
Monday, Wed, and Sat I go bouldering/climbing
Friday I do 3 sets of Deadlifts with FatGripz at the end of my workout.
[quote]flightposite wrote:
At a top weight of 182lbs on 5’7" 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).
hi Coach were these stats for your bobsled athlete before or after this program? sorry if its been posted already but i could not find it. if these are before do you remember what his improvements were after doing this routine. Thank you Coach.[/quote]
Man, that was close to 10 years ago!
His weight actually fluctuated quite a bit depending on his goal. He went up to 182 when for the football combine… down to 167 when he trained for track, back up to 178-180 for bobsleigh, etc.
[quote]Christian Thibaudeau wrote:
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 minutes… start over
*ONLY PERFORM ON THE LAST CIRCUIT
Perform the circuit 4 or 5 times
[/quote]
CT, for the leg complex, how many reps for the jump squat? Also, when you use the term “depth jump” do you mean the kind where you jump off a box and stick the landing or the kind where you jump off a box and then immediately jump up? Unfortunately, I’ve seen both used as a definition for depth jump.
Should jump squat be done with squatting as low as possible? I know if I wanted to jump as I high as possible I wouldn’t squat all the way down.
What the physiologic difference between jumping as high as possible when jumping down a 24"-30" box and jumping from the floor to a 3’-4’ box? Are these exercises equally good?
Is there an alternative to box jump for people that don’t have boxes at their gym?
im not CT but i hope this may help.
i believe the squat jump is to be ramped like the hang cleans also i believe the depth jumps are the kind that you jump again when you land not to be confused with the depth drop or altitude drop were you just stick the landing. hope that helps.
[quote]MikeTheBear wrote:
[quote]Christian Thibaudeau wrote:
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 minutes… start over
*ONLY PERFORM ON THE LAST CIRCUIT
Perform the circuit 4 or 5 times
[/quote]
CT, for the leg complex, how many reps for the jump squat? Also, when you use the term “depth jump” do you mean the kind where you jump off a box and stick the landing or the kind where you jump off a box and then immediately jump up? Unfortunately, I’ve seen both used as a definition for depth jump.
[quote]flightposite wrote:
At a top weight of 182lbs on 5’7" 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).
[quote]
Super impressive stats. What was the name of this individual?
[quote]flightposite wrote:
im not CT but i hope this may help.
i believe the squat jump is to be ramped like the hang cleans also i believe the depth jumps are the kind that you jump again when you land not to be confused with the depth drop or altitude drop were you just stick the landing. hope that helps.
[/quote]
I think you’re right about the depth drop vs. depth jump. And the jump squat is probably 3-5 reps based on other programs CT’s written. Thanks for your help.
At what level did the athlete use the program? I’m simply asking in case if its too advanced my level.
How would you modify your workouts during fat loss phase? A combination of sprints, complexes and heavy lifting?
What are some great coaches to train with in Montreal? I’m at the Macdonald campus in ste anne de bellevue, so I’m trying to make the most out of this opportunity in being here.
Whoops, I realized this isn’t the training questions section, sorry.
‘‘ONE workout can trigger significant strength and size gains provided that this workout maximize the use of maximum force lifting and that perfect nutrition is followed’’.
Heck, I would even go as far as say that ONE set or ONE exercise can trigger growth.
Of course, for that to work, one make sure that maximum effort is used on that workout or exercise (the trigger) and that you provide ample growth material for the body to build itself stronger and bigger (the growth).
To me that shows that you can’t waste a set. A set that doesn’t trigger growth is not only a waste of time, it will actually reduce your gains by robbing you of some energy that could be put to better use and will cut into your recovery capacities.
So a set either contributes to making you bigger and stronger or it only makes you more tired and weaker.
If you don’t give a set all you’ve got at the moment, that set will not contribute to growth and will thus make you weaker and more tired.[/quote]
Concur.
Outstanding advice; I am a firm believer in this line of thinking and training. My duty and line of work has demanded timely intelligent training focused on intensity, max effort, and quality of movement technique which has meant that each and every exercise, set, rest period, and more specifically each and every rep must fully contribute to my goals… if not, it is a waste of valuable time and thus useless to me.
At what level did the athlete use the program? I’m simply asking in case if its too advanced my level.
How would you modify your workouts during fat loss phase? A combination of sprints, complexes and heavy lifting?
What are some great coaches to train with in Montreal? I’m at the Macdonald campus in ste anne de bellevue, so I’m trying to make the most out of this opportunity in being here.
Whoops, I realized this isn’t the training questions section, sorry.
–Mond[/quote]
Olympic level. But I used it with younger, less experienced athletes with good success.
I HATE complexes. It must be the olympic lifting purist in me that find that doing the olympic lifts for more than 5 reps is dumb. I like sprints and various types of GPP work like sled pulling, prowler pushing, farmer’s walk, tire flipping, etc. They can be organized in a medley.
Larry Vinette who has his office at the Pro Gym on Hochelaga
Here is a good pulling workout that I did yesterday. Ramping was used with all the exercises.
A1. Deadlift - 3 reps
90 seconds rest
A2. Power shrugs/low pull from the hang 5 reps
90 seconds rest
A3. Power clean 2 reps
120 seconds rest
Performed as a ‘‘circuit’’. The circuit was performed with weights starting at around 60% of max on the deadlift and clean. The weight for the power shrugs was 40lbs more than the power clean. We ramped up adding 5-8% per set (did 7 circuits).
I’ve heard that the height of the depth jump box should match the athletes vertical jump height, is there any truth to this?
For the medicine ball from chest, I’m assuming it’s from a bench press (not standing) position?
For the broad jumps (10 reps), should we minimize contact time and jump 10 times in a role or spend a tiny bit of time resetting?
Thanks[/quote]
The height of the drop is determined by performance. If your performance (compared to a regular jump) decreases then box is too high. Some people will get a performance decrease even from a very low box… these guys should not use depth jumps at all.
Either lying on your back, throwing upwards or on your knees throwing forward from your chest. The former doesn’t allow for as much cheating, but from experience a lot of athletes ‘hold back’ on this type of throw because they are afraid of throwing out of line and not be able to catch the ball on the way down. This is why I prefer the second option most of the time. Ideally a training partner would roll the ball back to you.
Use whatever technique allows you to get the greatest total distance.