I personally have tried Martin Rooney’s “Training for Warriors” and have to say they are equal first in my own experience for improving athletic performance. Even though Rooney and DeFranco train different kind of athletes (DeFranco: many sports, Rooney: mainly MMA or grappler), the strength component is extremely similar and every t-nationer can tell they both are strongly influenced by Westside.
My $0.02NZD worth,
Geekboy[/quote]
A few of the MMA guys I know highly rate Training for Warriors. They say it is very specific and the strength gains are impressive.
I’ve found similar things. I think that people without a highly advanced training age take at least a week simply to get readjusted to the movement, so at least two weeks of the same movement is what I have found to work best for me. Someone who has been powerlifting for 20 years doesn’t need a session of a lift they have done a couple hundred times.
You’re right there. On the second week I’m probably a little stronger just because I have readjusted to the movement. I think 3 weeks is a perfect number for me on the ME exercises.[/quote]
Going back on some notes, I found the same thing. However, I was changing after three weeks because I like a little variety. I know that if I keep doing the same thing for too long, I get bored and my effort decreases.
[quote]Johnny Drama wrote:
remixpaul wrote:
so am doing the stairs as my conditioning but with short rest periods (30secs-45) but i really dont know for how long i should? what do u guys reconmend? a good 30min? or go all out for an hour?
Maybe go back and see what we recommended the first time you asked that question.[/quote]
Don’t bother answering this anymore. I’ve already given him answers to all his questions.
He’s spending too much time behind the keyboard rather than busting his ass and running those stadiums and hitting the weights.
Going back on some notes, I found the same thing. However, I was changing after three weeks because I like a little variety. I know that if I keep doing the same thing for too long, I get bored and my effort decreases.[/quote]
I get excited about the changes too. By week 3 I’m usually enjoying PR’s on the lifts and knowing that next week there are new ME Exercises to tackle. I find that I do improve each of the 3 weeks and in the past on other programs when I didn’t hit a PR the following week I would get disheartened. By cycling the exercises every 3 weeks, I find there are very few weeks where I go away disappointed.
[quote]Jesse wrote:
Will the WS4SB template work indefinately as long as you continue to rotate the MAX-effort, acessory, and Repition Method Lifts every 2-3 weeks?
Its seems as though DeFranco has his athletes stay on some variation of the template all year long and still continue to progress[/quote]
Well there is an in season part to the program where it is very hard to progress. In the off season, I would expect the athletes to improve most weeks. In-season (up to 6 months) when you’re all banged up from the games and team training sessions, making gains in the weight room can be very difficult and maintaining your levels is more the goal.
Great information here, got a question that I’d like to ask you, I am on the AD diet and are currently bulking. I would like to start WS4SB next month when I bump up my calories to 4000. My carb ups are Fri-nite to Sat, should I adjust the lifting days to accomdate the carb ups or just leave it as it is?
[quote]Nutso wrote:
Great information here, got a question that I’d like to ask you, I am on the AD diet and are currently bulking. I would like to start WS4SB next month when I bump up my calories to 4000. My carb ups are Fri-nite to Sat, should I adjust the lifting days to accomdate the carb ups or just leave it as it is?
Thanks![/quote]
Sorry Nutso, I’ve got zero experience on the AD diet.
[quote]Johnny Drama wrote:
Has anyone got any experience with the Rice Digs? It says to do it for a timed sets. How long would be a good starting point?[/quote]
Because of my Karate background I have tried sand digs before, never tried rice digs though.
The first time I tried it was 3 sets of 1min with 1min rest. Trust me, it was a lot harder than it looks if you go all out on opening and closing your hands.
And of course, the coarser the sand or/and higher the sand temperature, the harder it is.
quick question about the different grips i can use on ME upper body day with flat bench and incline bench … would it be better if i rotate with 3 diff grips like my normal grip (kinda of wide), narrow grip, and close grip? or just stick with rotateing normal grip and close grip? what do u guys think?
Because of my Karate background I have tried sand digs before, never tried rice digs though.
The first time I tried it was 3 sets of 1min with 1min rest. Trust me, it was a lot harder than it looks if you go all out on opening and closing your hands.
And of course, the coarser the sand or/and higher the sand temperature, the harder it is.
Geekboy[/quote]
I wasn’t expecting it to be easy. That sounds like a good way of doing it. I’ll give it a go once I’ve got it all set up.
[quote]remixpaul wrote:
quick question about the different grips i can use on ME upper body day with flat bench and incline bench … would it be better if i rotate with 3 diff grips like my normal grip (kinda of wide), narrow grip, and close grip? or just stick with rotateing normal grip and close grip? what do u guys think?[/quote]
I think this was covered in Dave Tate’s 8 Keys articles. Read through it and you’ll get a good idea. This can be found by…
Clicking on the article section, then going into authors, then selecting Dave Tate.
Read his stuff and it should answer nearly any question you have regarding the lifting side of things. All the best.
i just scimmed threw it looking for info on grips for ME upper body … and i couldnt find anythign … what do u think on havin 3 diff grips (wide, normal, and close) or just 2 (normal and close)?
[quote]remixpaul wrote:
i just scimmed threw it looking for info on grips for ME upper body … and i couldnt find anythign … what do u think on havin 3 diff grips (wide, normal, and close) or just 2 (normal and close)?[/quote]
You just skimmed through Dave Tate’s 8 keys…?
My advice, sit down and read it properly when you have time. As far as training information goes that series and WSFSB are must reads (and understand).
Are you talking about rotating your bench grip on your ME exercise? You only have 3 weeks on it so I don’t think there is any point changing the grip up. I personally look to increase the weight in week 2 and 3 which wouldn’t happen if I was fucking around with the grip.
i mean like this for 3 weeks use normal grip, then next 3 weeks use close grip, switch my grip around everytime i switch around ME uper body … but im asking would it be better if i use 3 grips (wide, normal, and close) or just 2 (normal and close)?
[quote]remixpaul wrote:
i mean like this for 3 weeks use normal grip, then next 3 weeks use close grip, switch my grip around everytime i switch around ME uper body … but im asking would it be better if i use 3 grips (wide, normal, and close) or just 2 (normal and close)?[/quote]
Fair enough. I do vary all 3 grips in a similar fashion to what you have outlined. I think the plan you have above is sound and you won’t have any problems if you stick to that sort of plan.
[quote]remixpaul wrote:
what kinda of grips do u rotate in? … i do normal(kinda wide), then narrow, and then close, then go back to normal …[/quote]
Well… I more or less rotate the ME exercise more than I do grips. IE; standard bench, to 3 board press, push presses, incline bench and so on. So I hardly ever rotate the actual grip on my ME days.
My point above was probably more for when I was doing the actual Westside Template where I would change the grips on the Dynamic effort days. I would use my standard grip. 1 x wider and 1 x closer.