T Nation

CT, How Does This Plan Look?


#1

I built this off of your wife’s workout program. I hope I didn’t butcher it too much :smile:

A1. (slow-speed strength)
A2. (strength-speed)
A3. (speed-strength)
A4. (Ballistic)
A5. (Dynamic transfer)

DAY 1 - LOWER BODY COMPLEX part 1
A1. Front squat 1 x 5, 1 x 4, 1 x 3, 1 x 5, 1 x 4, 1 x 3
A2. Power Snatch 1 x 3, 1 x 2, 1 x 1, 1 x 3, 1 x 2 ,1 x 1
A3. Jump Squat 6 sets of 5 reps
A4. Box Jumps 6 x 5
A5. Walking lunges 6 x 15 per leg

DAY 2 - UPPER BODY COMPLEX part 1
A1. Military Strict press 1 x 5, 1 x 4, 1 x 3, 1 x 5, 1 x 4, 1 x 3
A2. Push press 1 x 3, 1 x 2, 1 x 1, 1 x 3, 1 x 2, 1 x 1
A3. Neutral grip speed DB press (slow eccentric, explosive concentric) 6 x 5
A4. Medicine ball throw overhead 6 x 5
A5. Battle ropes 6 x 30 sec

Day 3 OFF

DAY 4 - LOWER BODY COMPLEX 2
A1. Deadlift 1 x 5, 1 x 4, 1 x 3, 1 x 5, 1 x 4, 1 x 3
A2. Power clean 1 x 3, 1 x 2, 1 x 1, 1 x 3, 1 x 2 ,1 x 1
A3. Speed high pull (slow eccentric) 6 sets of 5 reps
A4. Broad Jump 6 x 5
A5. Dead Walk 6 x 15 per leg https://www.youtube.com/watch?v=sEIQYkMPXZA

DAY 5 - UPPER BODY COMPLEX 2
A1. Bench press 1 x 5, 1 x 4, 1 x 3, 1 x 5, 1 x 4, 1 x 3
A2. Muscle Snatch 1 x 3, 1 x 2, 1 x 1, 1 x 3, 1 x 2, 1 x 1
A3. Neutral grip speed flat bench DB press (slow eccentric, explosive concentric) 6 x 5
A4. Plyo pushup 6 x 5
A5. Battle ropes 6 x 30 sec

DAY 6 - BODYBUILDING WORK
A1. Pronated pull up 5 x 6-8
A2. Power clean 1 x 5, 1 x 4, 1 x 3, 1 x 2, 1 x 1

B1. Supinated pull up 4 x 6-8
B2. Lying leg curl 4 x 6-8

C1. Seated row 4 x 10-12 with 2 sec hold
C2. Walking lunges 4 x 10-12

D1. Preacher Spider curl 4 x 10-12
D2. Standing preacher reverse curl 4 x 10-12

Day 7 OFF


#2

Looks fine, no worries


#3

I like this type of training as well. It looks like 6 weeks to SH, but with only one complex per workout. When doing the 6 weeks to SH, I found doing 4-6 of one complex and then 4-6 of another was a lot. I guess that’s why CT made it last for only 6 weeks.

Question: Why do you wave the main lifts 1x5 down to 1x3, then back up again? Are you dropping weight for the last three complexes? What approximate percentages do you for the big lift (A1)?

Question: How long do you rest between exercises? Between rounds? I was trying to get each round done in 5 minutes when doing 6 weeks/SH, which was moving, and then taking 1-2 minutes between rounds. This would mean you’d have ~35 minutes of workout. With 10 minute warmup, 5 minute cool down, that would be a 50 minute workout or so (which is typical for me).

Question: how long would you run something like this? How do you progress?