Phineas
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Gaz, I love your article on conjucate training.
A couple questions:
(1.) What would the rest intervals look like?
(2.) For the hypertrophy workout instead of 10 x 5 would it be as effective to do something very different from the rest of the program like 4 x 10 @ 12-14RM?
I've actually decided to ditch my planned program for May and use this program for May and June and put off cutting a month.
For the power day, I thought I'd go with a clean and press, and hang snatch for the olympic lifts and jump squats for plyometrics. What kettleball lift would you suggest? I've never done any.
Actually, with regards to jump squats, I have tight achilles and normally use 2.5 lb plates under my heels to help me squat. However, up until 2 months ago I never did. I just find the plates gives me a better squat since I have smoother ankle mobility. Will this affect my ability to properly perform jump squats? Can you do them with a board under your heels, or would that just get messy and mess with my balance?
Do you know how to snatch? It's pretty tough. I've been working on my form for a few months and I'm still not that comfortable with it. It's a great movement but it's really tough to get right.
Do you know how to snatch? It's pretty tough. I've been working on my form for a few months and I'm still not that comfortable with it. It's a great movement but it's really tough to get right.
You might find that really really hurts your heel. You could try speed squats rather than jump squats, and keep the board underneath - use 50% of your 1RM, and do sets of 3 as explosively as you can without leaving the floor. Drop into the squat like you're dropping in a jerk, fire up from the hole, then reverse direction and pull the bar down after you. Tough as hell, and still just as good.
As for kettlebells, one arm cleans/snatches/jerks or even just swings are good. You might be okay without them to be honest, the exercises you've chosen are pretty solid choices!
Do you know how to snatch? It's pretty tough. I've been working on my form for a few months and I'm still not that comfortable with it. It's a great movement but it's really tough to get right.
No, I've never snatched, but that's why I chose hang snatches; I figured it'd be wiser to perform them as a training wheel lift. Besides, you have to start at some point.
Even with technical lifts, just because it takes a while to "master" them doesn't mean you still can't do them safely and achieve good results. I'm still constantly finding subtle ways to improve my squats and deads, etc, but my form is still excellent and I have good results.
This is a good point.
A friend of mine was doing Hang Snatches the other day. How the hell does the bar get up there!?
The bar doesn't necessarily "get up there", the lifter "gets down there". Snatches are all about dropping below the bar. It's a lot easier to squat a heavy weight up than it is to pull it up.
Check out guys like Naim Suleymanoglu. He was strong as hell no doubt, but a ton of his success can be credited to his size (he was really short and it made it easy for him to drop under the bar) and his incredible quickness. Olympic lifters are some of the fastest people on the planet over short distances.
So, are jumping squats out of the question, then?
I'm not sure i like the idea of jump squats landing on a board or plate. It's gotta hurt just because you're landing on something, and thats if you don't trip over the thing, lol.
That looks similar to my current program except I do 3x5 at a higher intensity and I divide up the pushing/pulling evenly between the days. It's a solid program though.
Any reason for the hack squats? I like front squats a lot better for quad development. Then again, core stability becomes an issue with front squats.
What I meant is that each workout contains a push/pull exercise. It looked like your workouts grouped all the pulling together and all the pushing together.
I currently do this:
Squat
Bench
RDLs
Pullups
Hang clean
Deadlift
Corner push-press
Front squat
excellent work, dude! Thats exactly the feeling i get from an all-power workout. I like that set of exercise you chose aswell, it looks like a lot of fun!
Great news on the jump squats too have you been doing anything specific to increase your flexibility or has that just happened naturally through training?
Great session though! Well done!
Thats great dude, more people (probably myself included) should make more effort improving their squat. It's such a technical lift that brute strength will only get you so far, you need to be as efficient as possible.
That exercise looks weird as hell, too, haha! I've seen something similar but with a sumo dead stance instead of a lunge-type stance.
Do you think it would work well?
I don't see why not so long as you kept a strong back, i wouldn't go heavy on it obviously, lol.