HI @Christian_Thibaudeau and sorry for my english.
On the podcast with joe defranco you tell that you do 1/2 big exercise and after one circuit for assistance and one circuit for conditioning. In the article on t nation you write one circuit for big lift, one for assistance and one for conditioning. What is the better? What is the neurologically difference?
After this podcast I started to do something similar do Lift Specific EOD with conditioning.
| Monday | |||
|---|---|---|---|
| A1 | SGHP + Snatch + OHS | as warmup before SGHP | |
| A2 | SGHP | 4x 6p | triple progression |
| B2 | Dips | 4x 6p | triple progression |
| C1 | DB over head press | 3x 9p | Omni contraction sets |
| C2 | Leg curls (hamstrings) | 3x 12p | Omni contraction sets |
| C3 | Face pulls | 3x 12p | Omni contraction sets |
| D1 | Rowing machine | 5 mins | conditioning |
| Wednesday | |||
|---|---|---|---|
| A1 | Snatch | 3x3 | just some practice |
| A2 | Back squat | 5x 6p | triple progresion |
| B1 | Pull ups | EMOM | I suck in pull ups I wan’t to improve with emom |
| C1 | Push ups | 3x 9p | Omni contraction sets |
| C2 | DB farmers walk | 3x 1min | |
| C3 | Glute ham raise | 3x max |
| Friday | |||
|---|---|---|---|
| A1 | Hand stand balance | just some practice | |
| A2 | HSPU | 4x 6p | triple progression |
| B2 | Pendlay row | 4x 6p | triple progression |
| C1 | One arm DB snatch | 3x 6p (per side) | as conditioning |
| C2 | Asisted pull ups | 3x 6p | Omni contraction sets |
| C3 | DB goblet squat | 3x 9p | Omni contraction sets |
| D1 | DB rack walks | 3x 1min | conditioning |
I’m currently 36 years old I switched from whole body athlete approach because I had some stressful period and didn’t be able to recover from too much big exercises per workout. EOD lift specific is fitting my lifestyle more currently. I’m wonder what do You think about above workout @Christian_Thibaudeau ?
The article provides a template and in the podcast that I’m currently doing. Both are very similar and honestly, I often rotate between both types of sessions in a week.
Heck, sometimes I even do something different like alternating KB swings and dips for 45 minutes with 2 minutes on the treadmill in between sets.
But the basic premise is always the same: combine resistance training with a fairly high neurlgical component with energy systems/cardio work.
Ok make sens. Thanks for ansfer. Will it be ok to use some special technics on section 4? Myo reps, rest pauses etc? And clusters on section 3?
@Christian_Thibaudeau what do u think to mix one exercise in normal style and the first circuit of assistance with octs method
Example
Day 1
Back squat normal rep
Circuit ecc enphasis
A1) front squat ecc 6
A2) incline bench press ecc 6
A3) cable row ecc 6
Day 2
Bench press nornal rep
Circuit isometric enphasis
Day 3
Deadlift normal rep
Circuit normal rep
Day 4
Military press
Circuit gap workout
Absolutely fine. I myself like including eccentric and isometric work in my circuits. I would think that it is even better from a neurological standpoint, which is important as you get older.
Thanks @Christian_Thibaudeau. My doubt of this mix is because in your course you prefer one day only ecc , one day only iso and one only conc. With the omnicontraction or with this mix now i m confused. Can you explain me?
The omni-contraction system is designed for athletes who need to maximize neurological recovery because of the use of very demanding methods as well as athletic training.
When I train someone for body composition I can mix contraction types.