Hey Chad, I am currently doing your SFM and am loving the results. I feel much lighter and am itching to go lift everyday now. I restrain myself though and try to follow it exactly. The thing is I am almost finished and am probably gonna do some west side type stuff but is there anyway you can adapt the mesocycle for a longer period of time?
hey Chad,
In general, what would you focus on when training a baseball pitcher?
What exercises are more beneficial and which should be less emphasised?
What kind of training parameters?
Thanks for your time!
[quote]boonville410 wrote:
Chad,
My 13 year old cousin is looking to get stronger for all of the sports he plays - I believe football, wrestling, and baseball. What kind of lifting program could I get him started on?[/quote]
Compound exercises! Variations of squats, deads, presses, and pulls will do wonders. Forget isolation exercises. Don’t go heavy, keep the reps between 12-20 with 3-4 sets per body part. Train each body part 2x/week.
[quote]ConorM wrote:
Hey Chad, I am currently doing your SFM and am loving the results. I feel much lighter and am itching to go lift everyday now. I restrain myself though and try to follow it exactly. The thing is I am almost finished and am probably gonna do some west side type stuff but is there anyway you can adapt the mesocycle for a longer period of time? [/quote]
Sure! Perform it for a longer period of time. It’s that simple. Change up a few exercises to similar variations and you’ll further your results. Perform the program for as long as you reap the benefits.
[quote]Eazymoney wrote:
hey Chad,
In general, what would you focus on when training a baseball pitcher?
What exercises are more beneficial and which should be less emphasised?
What kind of training parameters?
Thanks for your time! [/quote]
Speed strength and maximal strength.
8-10x3 with a 5RM (maximal strength)
8-10x3 with a 20RM (speed work)
Perform 4 workouts/week. 2 for upper body, 2 for lower body. Focus on compound lifts and O-lifts (snatches, cleans, etc). Perform 3x8-10 for the external rotators at the end of your upper body workouts.
Hello, I was wondering how you would train a powerlifter? Thanks
BFG,
Not that my opinion matters, but my interpretation of the Russian Bear is that the volume is not necessarily defined for each workout. You continually add sets until you can’t perform anymore. I have been using it and have found the total volume to be upwards of 84 reps (i.e. 14 x 6) based on the suggested load structuring. It seems to leave me extremely sore too. I wonder if it isn’t bordering on overtraining. It’s a nice change though.
later
[quote]Chad Waterbury wrote:
BFG wrote:
(50 reps) 5x10 for 3 weeks
(42 reps) 6x7 "
(35 reps) 7x5 "
(30 reps) 10x3 "Does that appear to be too much >volume for too long a time (3 >months)?
I prefer to not comment on other programs. I always recommend trainees to perform a program as prescribed. But if you feel you need an unloading week, take it. [/quote]
My bad. I understand. Mike did not make any volume prescriptions but rather suggested that I transition from higher reps to lower reps rather than jumping straight from sets of 10 to sets of 3. So I was just after your take on high volume over long periods of time. I will work in a back off week of half volume while maintaining intensity.
I don’t recall you having written any periodization articles? Any plans?
In other news, note that TBT has been viewed 58,000+ times. Only 57,000 of them are from me.
BFG
[quote]homer23 wrote:
BFG,
Not that my opinion matters, but my interpretation of the Russian Bear is that the volume is not necessarily defined for each workout. You continually add sets until you can’t perform anymore. I have been using it and have found the total volume to be upwards of 84 reps (i.e. 14 x 6) based on the suggested load structuring. It seems to leave me extremely sore too. I wonder if it isn’t bordering on overtraining. It’s a nice change though.
later[/quote]
sure your opinion matters. thanks.
for others, what i intend to do with the reps/sets is quite different from the exact program. basically, the russian bear is a full body 3x / week program. like we haven’t heard of that! the pure simplicity of it is appealing. every 2 workouts you hit all 6 movement planes with 6 basic compound movements. maybe i should have made that point that i was altering the set/reps. basically i just am after some volume help. once again, a pretty individual specific factor.
dude, 84 reps? per lift? f*ck me in the earhole. or don’t. PM me to keep me updated on your progress!
BFG