Chad, I’m curious of your opinion of wave loading. I’m considering employing it in one of my three full body workouts per week, to offer some variety.
thanks
[quote]Dboy wrote:
I know this is a little off topic-compared to the questions ur getting so far, but here it goes…
I’m assuming since you have warm weather year 'round, you get some golf clients. Although you could probably write a whole series of articles on this topic, is there a particular area that you see that many golfers could do in their training to improve their game. (i.e. improving length-tension relationship of their muscles, improving the strength of their core, improving rotational power, improving their ability to stand one foot on a BOSU ball-kidding)?
Thanks,
Danny[/quote]
Actually, I don’t train golfers. After all, look at John Daly. The dude is as fat as Rosie O’Donnell, yet he possesses one of the most beautiful swings I’ve ever seen.
Therefore, any sport where obesity doesn’t hinder your performance is no sport of mine (for training). But I do love the game. I play it whenever I can.
OK, so what about your direct question. I don’t think any additional areas need to be addressed if you’re following one of my programs. If you build overall strength and a balance of strength around your joints, it’ll help your game. A little stretching won’t hurt, either.
[quote]littlericky wrote:
Hi CW:
I just read your article on Men’s Fitness April 2005 "Backward Training ". I like this one a lot. I know in your other programs you have written you said to workout 1 day then have the next day off but in this one you saying to workout 2 days in a row using the 10 by 3 method in 3 different exercises then have the next day off.
my question is: Is this a good program for a begginer and with one of the other programs do you compare it to ?..thnx [/quote]
If you’re a beginner, follow my Big Boy Basics program here on T-Nation.
[quote]rubberduck wrote:
Hey Chad! I am really having some big problems improving the number of pullups, chinups and dips I can do. What kind of program should i follow? My 1RM with my bodyweight is: 7 pullups and chinups and about 10 dips.
[/quote]
First follow my Strength Focused Mesocycle. Follow it up with Primed for Muscle.
Chad,
I talked to you last night on PT about the P10 for chest/back, which I thank you for your help. I was sitting in a 2-hour lecture class today of 2,000 students and decided to whip out the P10 article and make a P10 routine for bi/tri’s. I did not write this up just cause I was bored, even though it played a part in the timing of me writing it, but actually for future use. So here it is:
P10 bi/tri:
1a. Preacher Curl -shoulder width/close grip (cycle through grips each week)
1b. Kick Backs
2a. Standing Bicep Curl- shoulder width/wide/close grip
2b. Lying Cross Shoulder Tri Extension
3a. Reverse Preacher Curl
3b. Dips
4a. Inclined Dumbell Curl
4b. Lying Tri Extension
5a. Close Grip Bench Press
5b. Overhead Tri Extension
Repeat
Entire Routine:
Day 1:
P10
Forearm Flexion 3x9-12
Lat Pull Down behind neck 3x9-12
Arnold Press 3x9-12
Seated Shoulder Press 3x9-12
Day 2:
P10
Incline Bench 3x9-12
One Arm Dumbell 3x9-12
Dumbell Fly 3x9-12
T-Bar Row 3x9-12
Day3:
P10
Lateral Stepup With Dumbells and bench 3x15
Hack Squat 3x7-9
Leg Extensions 3x7-9
Back Squat 3x7-9
Seated Heel Raise w/ Bar 3x7-9
Duck Squat w/ Dumbell 3x7-9
Repeat
I’m planning on using the outline you provided in your article to determine the sets, reps, rest, load, and the schedule. How does my plan look?
When the schedule, outlined by you in the P10 article, states to workout more than 3 times a week I just keep repeating my workouts right(like start back @ day 1) or do I just do a p10 and no auxiliary lifts until the new weeks starts. Also for AM/PM sessions When do I just do the P10 and when do I do the auxiliary lifts? Also do you recommend drinking half of the PWO drink after AM workout then the other half after the PM workout or take two servings of the usual PWO in one day?
Thanks!
RetailBoy
[quote]conorh wrote:
Chad,
It’s my understanding that you train some bad ass military and law enforcement types. I also understand you aren’t a fan of mid distance and/or long slow running for strength/mass. How do these concepts combine?
I ask because I need to get into better “martial conditioning” myself. I’ve dropped weight training to two total body sessions a week emphasizing large load compound lifts and strive to run a moderate distance on most non training days. Sometimes several hours after a training day as well. Moderate is about 2 miles, working up to 3.
I also have access to a small commercial fitness center near my home. There I perform prehab, midsection and gpp work in the evenings about three times a week. Lastly, I usually go on a 6 mile or so hike over relatively level terrain (think gravel country roads) once a week, on Sundays. that is my only training activity on Sundays.
Any suggestions, critiques or general comments on this topic?
Thanks,
Conor[/quote]
If you’re mandated to run for a certain distance, then nothing else should matter. In other words, the potentially negative effect that running has on maximal strength is irrelevant if your sport/job mandates mid distance running.
What can you do to offset the negative effects of running? Nothing really. Just keep up your protein intake and separate your running sessions from your weight-training sessions.
[quote]Bijan1832 wrote:
Chad,
I would first like to say that your articles are amazing and I read them religiously, along with a bunch of other T-Nation writers. This has to be one of the best sites I have ever come across.
I am currently doing TBT and am loving it. My only problem is that I want to be able to add in some Olympic Lifts. The reason being is that I used to do Olympic lifts a year ago or so and I felt that is when I put on a lot of mass and I just love doing them. Though the parameters for TBT do not really lend themselves that well to Olympic lifting. How can I change the parameters, or what days would you recomend adding in Olympic Lifts over the course of the 8 weeks … (I am currently on Week6 of TBT).
Thanks[/quote]
Since you only have two more weeks to go, I suggest you wait. Once you’re finished, follow my Strength Focused Mesocycle.
[quote]getgot211 wrote:
Chad, what do you think of burpees for enhancing recovery on off-days? If you like them (I’m currently doing full-body, 3xper week, compound only), what do you suggest for the amount of time to perform them?
thanks[/quote]
Check out my GPP ASAP program for your answer.
[quote]getgot211 wrote:
Chad, I’m curious of your opinion of wave loading. I’m considering employing it in one of my three full body workouts per week, to offer some variety.
thanks[/quote]
Wave loading is great, but there are scads of variations. I suggest you follow the version that ends with the highest load and lowest reps. For instance, I recommend following a rep scheme of 7,5,3,7,5,3 instead of 3,5,7,3,5,7. Maybe you think the latter version isn’t wave loading? But I can tell you that many coaches have tried to “sell” it as wave loading.
[quote]retailboy wrote:
Chad,
I talked to you last night on PT about the P10 for chest/back, which I thank you for your help. I was sitting in a 2-hour lecture class today of 2,000 students and decided to whip out the P10 article and make a P10 routine for bi/tri’s. I did not write this up just cause I was bored, even though it played a part in the timing of me writing it, but actually for future use. So here it is:
P10 bi/tri:
1a. Preacher Curl -shoulder width/close grip (cycle through grips each week)
1b. Kick Backs
2a. Standing Bicep Curl- shoulder width/wide/close grip
2b. Lying Cross Shoulder Tri Extension
3a. Reverse Preacher Curl
3b. Dips
4a. Inclined Dumbell Curl
4b. Lying Tri Extension
5a. Close Grip Bench Press
5b. Overhead Tri Extension
Repeat
Entire Routine:
Day 1:
P10
Forearm Flexion 3x9-12
Lat Pull Down behind neck 3x9-12
Arnold Press 3x9-12
Seated Shoulder Press 3x9-12
Day 2:
P10
Incline Bench 3x9-12
One Arm Dumbell 3x9-12
Dumbell Fly 3x9-12
T-Bar Row 3x9-12
Day3:
P10
Lateral Stepup With Dumbells and bench 3x15
Hack Squat 3x7-9
Leg Extensions 3x7-9
Back Squat 3x7-9
Seated Heel Raise w/ Bar 3x7-9
Duck Squat w/ Dumbell 3x7-9
Repeat
I’m planning on using the outline you provided in your article to determine the sets, reps, rest, load, and the schedule. How does my plan look?
When the schedule, outlined by you in the P10 article, states to workout more than 3 times a week I just keep repeating my workouts right(like start back @ day 1) or do I just do a p10 and no auxiliary lifts until the new weeks starts. Also for AM/PM sessions When do I just do the P10 and when do I do the auxiliary lifts? Also do you recommend drinking half of the PWO drink after AM workout then the other half after the PM workout or take two servings of the usual PWO in one day?
Thanks!
RetailBoy
[/quote]
Must you list kickbacks on the first day? Ah hell, I can’t tell you how much I hate that exercise. But, I did tell you to use as many exercises as possible, so I don’t fret!
Your plan looks O.K. Take two full servings of Surge each day that you train twice.
Hello Chad,
I’ve been considering trying the following when doing the Waterbury Method. If I can complete all sets of 10x3, instead of increasing the weight the next session, try to complete 10x4 with the same weight. What do you think of this? Too much volume in the context of the rest of the workout? Would it be better to drop down to 8 sets? Or should I just leave a good thing alone and leave the program as it is?
Thanks again!
[quote]Get Lifted wrote:
I don’t want to lose any strength that’s for sure.
Maybe this would not be the best but I have not been able to find a 2 workout week program that takes in account keeping strength gains and keeping postural in stride, keeping my posture in a safe balance with my muscles.
-Get Lifted[/quote]
Your plan looks sufficient.
[quote]AngryVader wrote:
Hello Chad,
I’ve been considering trying the following when doing the Waterbury Method. If I can complete all sets of 10x3, instead of increasing the weight the next session, try to complete 10x4 with the same weight. What do you think of this? Too much volume in the context of the rest of the workout? Would it be better to drop down to 8 sets? Or should I just leave a good thing alone and leave the program as it is?
Thanks again!
[/quote]
That’s the volume progression I use in ABBH. For WM, keep everything as prescribed.