The reason for only two days for in-season is because of reducing the training volume.
Rank- In season you cut out the max effort work and do the dynamic days only, and work up to heavy triple on asseccory or do 2 heavy singles every other week after dynamic work…but other than that it looks good…Big martin
Thanks Big martin - So could this be done. I just want to be sure.
In-season
Day 1
a) DE squat
b) Heavy triple supportive leg exercise
b) Power snatch or clean
Day 2
a) DE bench
b) Heavy triple supportive bench exercise
c) Power jerk or push press
Cheers
To me it looks good…I am not real big on the o-lifts because I fell not many athletes are strong enough in them with good form to get much out of them…But if you have experence in performing them than go for it…Also on Elitefitnesssystems.com they have a sport speific Q and A and some real Good suggestions by Coach X check it out…But to me it looks real good as long as you our comfortable with the o-lifts…Good Luck Big Martin
Goldberg, I’ve been downloading the videos that you’ve got on Landon’s site and I was wondering why you lock out your knees real quick right before lifting on the DE deadlifts.
Also, the music in your gym sucks. Really bad.
Thanks again Big martin,
I think I understand what you?re saying about the Oly lifts ? not using enough weight. What would you recommend instead of these? Another supportive exercise for that day? Maybe even another heavy triple or just use a 5x5 or 3x3?
if you drop your hips right before you go you can get more of a stretch reflex and use the suit better on deadlifts. It makes it not so much of a dead lift. And i like that music. Its my cd.
Chrismcl-it depends on which clip you are looking at. a few of those were taken before i left my cd at the gym.
Im not quick enough in the lower part of mt DE squat move - what tod do, ant accessory exersize that can help…
S-man.
I would have to see but it could be a few things. What percents are you training at? Are you flexing off the box with your ass and not your quads? Are you staying tight and pushing against your belt the whole time? How low is your box? Is it way below parallel or right at it?
Rank- If you are not going to do the O-Lifts I would throw in some type of low intensity movement such a reverse hypers, pull thorughs, Glute Ham raise…For the bench , dubell florr press, extensions, floor extensions, band push downs…Also as a athlete I think you should really make sure you are doing a shit Load off GPP as a warm up…It should last 15-30 minutes and should be non stop…exaple huge superset
burpies 5x30 second sets
hip mobility movements over a box 5x10 5 each leg
box jumps 5x5 diffirent heights each set,
pull down abs 5x25
do all these as a super set beore your work out…Trust me it will make your training and Football better…good luck Big martin
To all you powerlifters- Tonight I am going to Indianapolis to do a sqaut session wth Ron “Lionheart” Palmer and his coach the “Rock” in the Cage…so wish me luck and hopefully I will learn some stuff to pass along, Palmer is trying on a new Canvas And I am hearing 800 plus a 165 it should be fun to watch…Wish Me luck and Ill get on here tonight to tell you guys What this legend is like…it isnt everyday I get to train with the only guy who has totaled 12 x his body weight lol…Big Martin
No thanks on the canvas. haha. ive seen too many mishaps in the canvas to ever want to get into one. sounds like fun though. the only other powerlifters i see in person are when i compete.
percentage: 40%(good speed) to 45% (low speed at the bottom)
anyway, because of the low weights Im jumping on my toes… I think something is wrong with my form. I think my glutes/LB are either not recruited or having a hard time doing the accelearation. strange…
I think Im very slow twitch BTW, or speed undeveloped - any reccomendations considering that?
stay with the lower percentage. How high is your box?
Big martin - thanks for all that. Gpp is a very good idea - will do.
All westsiders - Not sure if this has been discussed but what type of diet do you guys follow: Massive eating etc?
it’s pretty low - a little below parallel (havent measured exactly, but lets say I cant squat deeper…)
Well then your box is too low. Thats probably a source of your problem. There isnt much of a reason to squat on that low of a box for dynamic squat. Squat at parallel or an inch below. Save the lower box squats for max effort with with a closer stance. Your hips are also gonna give your problems if you continue to squat wide on a low box.
Since starting trying to use Westside at the beginning of July my bench is easily up 35 pounds, my squat is up about the same, and my deadlift is up about 100 (mostly due to increase grip strength).
Now I deadlift about 125 pounds more than I squat. I think part of the problem is that I psychologically freak out when I unrack the squat and feel how heavy it is. Is there anything wrong with working up to a near max squat either after my DE squat or ME squat exercise? If so, what is a better plan to address my pussiness?
Thanks.
Well I me and my training partner got there late decided not to train since are dynamic squat day is tommorow…Well it was diffirent, a lot diffirent than westside, but hey it works for them…I personally couldnt train how they do…if any one is interested in exacts pm me…But here goes - at a body weight of 168 and in a new Inzer Canvas I watched Ron “Lionheart” Palmer squat 745x3, “fucking amzing” all below parrallel…Is he the Strongest man pound for pound in the world?? He is a genetic mutant and it was amazing to watch…Big martin