CT,
What’s your opinion on split routines for example:
Day 1: Arms and Shoulders
Day 2: R&R
Day 3: Butt, Thights, and Legs
Day 4: R&R
Day 5: Chest, Abs, and Back
Day 6: R&R
Day 7: R&R
Thanks.
[quote]MikeTheBear wrote:
What is polka running? Please tell me it doesn’t involve accordions and lederhosen.[/quote]
For anyone else who wants to know, CT answered my question in the article thread. Thanks, CT.
If you intend to work each body part only once a week it would be okay. But I’d prefer that you put legs first in the week. And that you make it a 6 days rotation instead of 7.
Something like:
Day 1: Lower body
Day 2: rest
Day 3: Chest/Back
Day 4: rest
Day 5: Biceps/Triceps/Shoulders
Day 6: rest
Day 7: repeat
OR that you put shoulders on their own training day:
Day 1: Chest/Back
Day 2: rest
Day 3: Lower body
Day 4: rest
Day 5: Biceps/Triceps
Day 6: Shoulders
Day 7: rest
[quote]retailboy wrote:
CT,
What’s your opinion on split routines for example:
Day 1: Arms and Shoulders
Day 2: R&R
Day 3: Butt, Thights, and Legs
Day 4: R&R
Day 5: Chest, Abs, and Back
Day 6: R&R
Day 7: R&R
Thanks.
[/quote]
[quote]mtotry wrote:
I had a question on the weight to be used for this program.
For Example my last workout I did 10 sets of 3 and was able to complete 185lbs for 10 sets of 3, butt to calves squats.
what would you recomend I try for the 7/5/3/5/7…I did 135/165/185/165/135…last time and it seem to light???
[/quote]
If you are able to perform 10 sets of 3 with 185, chances are that you are good for a wee bit more when doing only 1 set of 3, preceded by only 2 sets. Try for:
145/175/195/180/150
Hey CT your time is much appreciated,
When it comes to deadlifting, which I do a lot of in my training regimen, how many reps max would you say is appropriate? I have a bunch of different workouts that I usually cycle through and always switch up the rep ranges. But when I cycle a workout with deadlifts into a rep range of like 10+ reps, it doesn’t seem right to be doing that many reps for deadlifts, they strike me as being more for the 1-5 range. Sometimes I wonder the same thing about some other lifts such as snatches. I just saw earlier you noted that for olympic lifts a good rep range is 4-6.
Am I wrong in thinking some lifts are better kept for the low rep ranges?
Compound pulling exercises (deadlifts and variations, clean and variations, snatch and variations) are best done in the following ranges:
For strength or power: 1-3 reps
For size: 4-6 reps
They can be done for higher reps, but it’s just inviting bad form and injury.
[quote]luddini wrote:
Hey CT your time is much appreciated,
When it comes to deadlifting, which I do a lot of in my training regimen, how many reps max would you say is appropriate? I have a bunch of different workouts that I usually cycle through and always switch up the rep ranges. But when I cycle a workout with deadlifts into a rep range of like 10+ reps, it doesn’t seem right to be doing that many reps for deadlifts, they strike me as being more for the 1-5 range. Sometimes I wonder the same thing about some other lifts such as snatches. I just saw earlier you noted that for olympic lifts a good rep range is 4-6.
Am I wrong in thinking some lifts are better kept for the low rep ranges? [/quote]
CT. What are your most used patterns of progression in a mesocycle? Are there patterns more suited to strength gains and others more suited to speed and endurance development?
Thanks
Amir
[quote]Christian Thibaudeau wrote:
mtotry wrote:
I had a question on the weight to be used for this program.
For Example my last workout I did 10 sets of 3 and was able to complete 185lbs for 10 sets of 3, butt to calves squats.
what would you recomend I try for the 7/5/3/5/7…I did 135/165/185/165/135…last time and it seem to light???
If you are able to perform 10 sets of 3 with 185, chances are that you are good for a wee bit more when doing only 1 set of 3, preceded by only 2 sets. Try for:
145/175/195/180/150
[/quote]
thanks will do!!!
ill send you pics when Im done with this program!
CT, as time passess obviously your views change and knowledge base increase. That being said what changes would you add to your Shoulders Overhaul program? Reps/sets? exercise?
I’m on accumlation week 2 and doing 15 reps is puzzling me since everything I’ve read sayd reps above 12 will generally increase capalarry density
but what would you change/add to your program?
[quote]AMIRisSQUAT wrote:
CT. What are your most used patterns of progression in a mesocycle? Are there patterns more suited to strength gains and others more suited to speed and endurance development?
Thanks
Amir[/quote]
Well the basic unit I use in my programs is the training block. Which is a 4 weeks mini-cycle. It follows the following progression:
Week 1: Introductory microcycle - intensity and volume are both moderate in relation to the rest of the block
Week 2: Base microcycle - volume is increased slightly while intensity remains the same (or is slightly increased)
Week 3: Shock microcycle - volume is again increased. It’s during this block that it’s at its highest. One should attempt to maintain intensity, but a small drop at the end of the week is to be expected
Week 4: Unloading microcycle - volume is reduced drastically (by 50-60%) while intensity is increased, especially in the later part of the week. Often times I include 2 more rest days during that cycle and conclude the week by a test workout (not necessarily a 1RM test, but a max test for whatever rep range was used in the block).
I will alternate between several types of blocks:
Accumulation block (higher volume, more segmented training, more “bodybuilding” techniques, shorter rest intervals)
Intensification block (higher intensity, lower volume, more of a whole body approach, longer rest intervals)
Explosion block (reliance mostly on explosive exercises: olympic lift variations, traditional movements with bands, balistic lifts, plyo, etc.)
Transition block (low stress training, maintenance work, more isolation work, submaxial sets)
Normally I follow this progression, each block lasting 4 weeks, except the transition block which lasts 2 weeks.
Not that all three main types of training (max effort, dynamic effort and repetitive effort) are included in all training phases, but not to the same extent. For example, during an accumulation block we will use the repetitive effort method more (while still using the two others as well), during the intensification block we will use primarily the max effort method (while still using the two others as well) and during the explosion block we will rely heavily on the dynamic effort method (again, using the other methods too).
Hope this helps.
[quote]AMIRisSQUAT wrote:
CT. What are your most used patterns of progression in a mesocycle? Are there patterns more suited to strength gains and others more suited to speed and endurance development?
Thanks
Amir[/quote]
Here’s a graphic I drew up illustrating the concept of using all 3 methods during each block.
Following the recent cool tip to get a Keg from my local brewery, i did.
It’s a 7.5 Gallon baby, all metal with a wooden cork. I filled 'er up full with water and now it weighs exactly 82lbs. This seems like a good weight for me right now and when i need more i figure i can fill it with sand.
Soo, i was thinking of exercises i could do with my new equipment and Here is what i have so far. Please contribute if you can add anything!
–
Keg Power Cleans - Just regular power cleans but with a explosive throw at the end.
Keg Toss - Deadlift the keg up then lean backwards and hurl it as far as you can over your head.
Keg Snatch - Like a snatch, but with the Keg.
Keg Runs - Put the thing over your shoulder and wrap your arms around. Then go for a run.
Keg Discus throw - Spin around and let loose, for distance.
Keg Shot Put (two handed) - Get a running start and push-throw it as far as you can.
Also, i am doing your Easy-Hard Gaining program, and i am on Week 4. Just thought i’d let you know. I’ve gained about 5 lbs so far.
Thanks!!!
-M
Hey CT:
This is a very interesting article for me. A couple of years ago, I posted a question to the “Supertraining” list. At the time, a lot of people were talking about how you can’t train different things at the same time or you will overtrain or won’t improve in certain areas.
I asked in frustration why I can’t train to have the best of all worlds. Not become elite in different areas, but specifically be able to lift heavy weights, do multiple sprints without dying, run a 10K without dying, help someone move furniture for an afternoon without dying, and go play any pickup type sport and have fun.
Unfortunately, Dr. Siff passed away before he could answer my question or respond to any answers. Most topics trailed off at that time due to his death and I basically forgot about my question due to an injury.
However, I have always had the question burning away deep down inside. I also thought about the fact that isn’t this how a decathalon athlete trains? To me this is the ultimate in fitness. That is my goal to have fitness and health first and the body will come with it.
I’m not suprised that you would end up being the one to get a handle on my goal and training desires. I value your knowledge and dedication to the science of training.
Now for my question. Would CW’s GPP ASAP type training fit in well in the GPP section or should it be weight based?
CT,
I would really appreciate it if you took a look at this protocol and tell me what you think. current stats are 6’0", 185, 9% bf, 24 yo and training for 8 yrs. diet and kcals are in order, just want to make sure the cycling i have set up is priming me for success. my goal is fat loss while maintaining/gaining muscle:
training days (modified CW’s TTT):
monday - 6 compound exercises (6 set for 3 reps)
wed - 6 exercises (4 sets of 5 reps)
fri - strength work, 4 exercises (deads, box squats, power cleans, BB rows) at 3x3, keg throws for explosion.
i have my days set up nutritionally as such:
mon: high (6x3)
tues: no
Wed: high (4x5)
Thurdsay: no
Fri: low (3x3)
Sat: no
Sun: low
high = 150-300g carbs
low = 50 - 100g carbs
no = 0 - 50g carbs
protein is a constant of around 200-250g day and fats are between 40-80g a day.
Please let me know what you think and where i might need to make adjustments.
CT,
I liked the concept in your new article today and def. think it would be great if things were to head in that direction. Or at least more thought towards those athletic things.
That guy messed up the ladder and probably is getting yelled at for slowing up the drill to fix it. :0 ah oh
That breaker athlete is amazing.
Anyway… I liked the message of the article more than any of your others.
-Get Lifted
CT-
Could you provide a general warm-up that you and your athletes use before a lifting session? Does this depend on whether you are lifting lower or upper body that day?
I’m also curious to know how you go about warming-up for your track work, ie. 50-100m sprints.
Thanks.
HA! I cant take it.
Holy crap man! You really are some sort of training god. I dont care man, Ill kiss ass. You totally blow me away every time dude.
Thankyou very much for the graph and reply. Alright, Ill review your reply and see if theres something I dont understand.
Thanks again
Amir
[quote]Christian Thibaudeau wrote:
AMIRisSQUAT wrote:
CT. What are your most used patterns of progression in a mesocycle? Are there patterns more suited to strength gains and others more suited to speed and endurance development?
Thanks
Amir
Here’s a graphic I drew up illustrating the concept of using all 3 methods during each block. [/quote]
There is no doubt in my mind that decathlete are the most complete athletes of all. However to excel at this sport you must be genetically gifted.
That having been said, if you try to maximize all physical capacities at the same time… strength, power, endurance, speed, by training them all at the same time you will probably end up overtraining or underdeveloping certain capacities. Remember Jack of all trades master of none!
That having been said it IS possible to improve in all those capacities if you accept that the gains you will get will be less than if you were a “specialist”.
I also suggest an approach where all capacities can be trained together but with different emphasis. For example, during one block you might work on developing strength while only maintaining endurance.
Regardless, if you choose to go that route you will need perfect nutritional support as the sheer energy expenditure of your training could spell disaster. However if you ingest a moderate caloric surplus daily you will probably be able to handle it.
[quote]fitfreak wrote:
Hey CT:
This is a very interesting article for me. A couple of years ago, I posted a question to the “Supertraining” list. At the time, a lot of people were talking about how you can’t train different things at the same time or you will overtrain or won’t improve in certain areas.
I asked in frustration why I can’t train to have the best of all worlds. Not become elite in different areas, but specifically be able to lift heavy weights, do multiple sprints without dying, run a 10K without dying, help someone move furniture for an afternoon without dying, and go play any pickup type sport and have fun.
Unfortunately, Dr. Siff passed away before he could answer my question or respond to any answers. Most topics trailed off at that time due to his death and I basically forgot about my question due to an injury.
However, I have always had the question burning away deep down inside. I also thought about the fact that isn’t this how a decathalon athlete trains? To me this is the ultimate in fitness. That is my goal to have fitness and health first and the body will come with it.
I’m not suprised that you would end up being the one to get a handle on my goal and training desires. I value your knowledge and dedication to the science of training.
Now for my question. Would CW’s GPP ASAP type training fit in well in the GPP section or should it be weight based?[/quote]
I was going to ask you the same question, you mentioned using 20 grams bcaa, during you workout, how do you split it up before, during, and after, I noticed it did help me recover along with Surge, and Power Drive, I also read its good take before cardio session from a previous T-Nation article, is it also beeficial to take as much during cardio, i think article said take 5 grams before you run
With that carbs intake I think that 6 exercises in a workout might be pushing it. I’d start with 4 and work up from there if you can handle it.
I’d also make thursday at least a low carbs day to allow for maximum recovery.
[quote]trailer36 wrote:
CT,
I would really appreciate it if you took a look at this protocol and tell me what you think. current stats are 6’0", 185, 9% bf, 24 yo and training for 8 yrs. diet and kcals are in order, just want to make sure the cycling i have set up is priming me for success. my goal is fat loss while maintaining/gaining muscle:
training days (modified CW’s TTT):
monday - 6 compound exercises (6 set for 3 reps)
wed - 6 exercises (4 sets of 5 reps)
fri - strength work, 4 exercises (deads, box squats, power cleans, BB rows) at 3x3, keg throws for explosion.
i have my days set up nutritionally as such:
mon: high (6x3)
tues: no
Wed: high (4x5)
Thurdsay: no
Fri: low (3x3)
Sat: no
Sun: low
high = 150-300g carbs
low = 50 - 100g carbs
no = 0 - 50g carbs
protein is a constant of around 200-250g day and fats are between 40-80g a day.
Please let me know what you think and where i might need to make adjustments. [/quote]