Coach et all - I read with interest the complex training some issues back. I have had a friend who I have been training with some success and we have been chatting over new routines for him. I tried something similar a couple of years ago and got pretty lean from hit(hes built enough size for now and wants to spend a couple of weeks to get real lean!). He can train every day if needs be, and has his diet sound - anyone got any thoughts on stringing togeather a complex training routine - geared towards fatloss, whilst maintaining strength? Any ideas greatly appreciated!
Jump rope work for warm-up
Dumbell/k-bell circuits for additional warm-up and some serious cardio - string together swings, cleans, presses, snatches, etc.
Hit 1-3 big exercises for 5x5 or some other strength based rep scheme.
Throw in a little ab work - something from Coach D's Real Abs article and also some lower adn upper body flexion stuff - alternate upper/lower flexion workouts with rotational/lateral flexion workouts
As a finisher, throw in one of the harder complexes like the pull complex in Coach D's article or the clean-f.squat-push press-b.squat-push press complex.
This is basically what I'm doing right now and I'm absolutely loving this set-up and it is perfect for his goals.
Jason - as always you help is greatly appreciated. I had penciled something quite similar. This is what I had in mind - the guy has been pretty much shadowing me through the renegade football workout for kicks so I think he can handle it!
Start with rope work, GPP, sprints
move onto kettlebell circuits as discussed(20 reps sets, sets till form breaks down) - minimal rest
Now - workouts 5 days a week(am, empty stomach - bcaa mix)
3 days leg/pulling specific
2 days upper body specific
2 days complete rest
on the leg days use complex V twice a week, complex II once a week, follow each with a complex i have borrowed of another strength coach - ()'s indicate reps, explosive form
squat position to start 30/40% 1rm squat
calf raise(15), quarter squat and calf raise(10), full jump squat(4), full jump squat and calf raise(8), wave squat(24), calf raise(10), full jump squat(4), depth jumps(10), barrier jumps(10). It sounds brutal, but you get an amazing cardio benefit from it
on the upper body specific days, i have ‘invented’ my own complex:
Inline bench press, followed by plyo push-ups, followed by reverse wood choppers(explode up) - sets of 3/5 in the bench, 10 in the push ups and ten in the wood choppers.
Then follow this with complex I as indicated. For each session, use another ab medly I have found to work well for 2/3 sets of 10 - torso flexion/extension, side raises, standing rotation, diagonal wood choppers - all with dumbells; followed by static holds.
My reasons for this are
1 - he can definitely handle the volume
2 - needs to increase work/cardio threshold
3 - increased hypertrophy, especially in shoulder/trap/upper chest area
4 - not training for an event or sport - vanity unfortunately!
5 - fun!
Jason, you input or any other renegades/coaches would be appreciated!
Dannyboy
You have some very interesting ideas. I think a lot of it can be great. The complexes are a great idea and obviously you know how to properly structure the k-bell circuits, GPP, rope work and sprints.
My one concern is the lack of strength work. You seem to be focusing most of your work at low intensity (granted it is still very hard to do). I would still add in a few core exercises (clean and press, bench press, squat for 5x5 or something similar).
Overall though, the workout you have written would be an absolute killer. Maybe cut down on the total number of complexes or cardio work and add a little strength training.
Jason, thankyou for the compliments(a spend all day reading about this stuff! - must remeber to leave the house sometime…!)
My reason for the low intensity(weight wise), is that I have been, at his request, pushing him strength wise and he’s hit a plateau especially with cleans, squats and bench. His joints are giving him a bit of gyp(nothing serious), and wants to turn up the heat. My reasoning that he should maintain his strength the 1 heavy squat workout, and 2 heavy chest workouts(3*3’s), whilst losing bf, and increasing his explosive qualities further(as we upped the weights, the speed began to drop off quite a bit in the last few weeks)
The increased kbell work is as you know evil conditioning wise, and again should assist in his explosion on the clean.
He’s also had some minor achilles pain, so by exchanging the sprints for more high intensity, less impact work that ‘should’ aid his recovery - or at lease minimalise it until he can fully rest at start of term.
Would the strength focused element of 5*5, not detract from the speed of movement and cardio benefits I am trying to achieve for him? As always any comments are appreciated
Dannyboy
Dannybody - Sorry, I must have missed the mention of the 3*3 with bench and squat. That should suffice. I just wanted to make sure that some heavy work was still included as I find it very beneficial during a cutting cycle.
To answer your other question, I don't think that max/near max effort stuff will detract from the speed of any movement as long as it is well structured. One needs to use all 3 methods (max effort, dynamic, repeated effort) to maximize their training.
So, I think your buddy is ready to go. I hope you're right, because he better be ready to handle the workload.
One more thing, if you buddy is dealing with some achilles trouble, you may want to cut back on the rope skipping and sprinting. You could do cycling sprints or a wide array of pool work including sprints in shallow water, walking in water, and all of the various swim strokes. I find pool work a great way to get a great workout and to aid in recovery and restoration.