Hey Coach,
2 quick questions:
What is the best way to replace the deadlift with explosive lifts? Cleans, Snatches, pulls, something? And how do I get an eccentric stimulus for the posterior chain?
If a program is focussing on explosiveness, would it be a good idea to incorporate loaded carries? And if yes, how would you personally implement them?
Do you mean how to incorporate an eccentric stimulus with explosive movements?
As long as the volume of loaded carries is factored in as strength work and the rest of the session is planned accordingly, sure. The stronger the core is under situation of intense contraction the more powerful you can be.
I would stick to shorter carries, 30-50m. Farmers and Zerchers each done once a week.
It depends on your level of competency on the Olympic lifts. The best one for explosiveness is the power snatch from the hang. But it requires more technique skill than most drills. The power clean from the hang would be second. Explosive pulls are third in efficacy but easier to learn.
Not per se in the explosive movements, but in the total of training. If the eccentric stimulus is during the explosive movements, sure.
I think my form on the O-lifts isn’t up to snuff yet. I think some explosive pulling to heavy weights would do.
If you want to critique this set-up:
day 1:
Medicine ball chest pass and box jumps (alternating to prime the CNS)
Bench press 10 sets, 3 reps, working up to an explosive heavy triple around set 7, than back off sets.
Olympic back squat, 10 sets, 3 reps, working up to an explosive heavy triple around set 7, than back off sets.
Seal rows as assistance
day 2:
Medicine ball slam and broad jumps (alternating to prime the CNS)
Push press, 10 sets, 3 reps, working up to an explosive heavy triple around set 7, than back off sets.
SGHP 10 sets, 3 reps, keep adding weight, even if that means the pulls turn middle or low pull.
Pull-ups as assistance
day 3: same as day 1
day 4: same as day 2
on even weeks, change 1 SGHP session out for Farmer walks. On uneven weeks, change 1 squat session out for zercher carries.
I would actually keep the weight in the moderate zone. Around 80-85% for explosive pulls. Speed is more important than maximal weights for your purpose.
Well you could do high pulls from the hang and do a slow eccentric like you were doing the eccentric portion of a RDL.
So I would use two types of high pulls:
Snatch grip high pulls from blocks to work on starting strength and being explosive from a static start
Snatch grip high pulls from hang (from below the knees) with a slow eccentric like a RDL to work on eccentric strength as well as doing explosive concentric preceded by an eccentric action
I personally use weight releasers a lot in my training. They are a decide on which you can put weight on and are hooked on to the bar. When you reach the low position they unhook from the bar. I personally like them for squats and bench presses and normally use an addition 40-60lbs per side with a slow eccentric.
You can also use the 2/1 technique on exercises like the leg curl, leg extension, leg press, cab le seated row… do the concentric with both limbs, and the eccentric with one.
And you can do about 1/3rd of your sets on big lifts with either a slow eccentric or pause(s) during the eccentric portion.
I would avoid the full body structure. I would actually recommend an upper/lower split.
DAY 1. Push press (10 sets like you mentioned) & Bench press with slow eccentric or pauses (4-5 x 3 with same weight) … I would do 2 assistance ex. for back, 1 for delts
DAY 2: Squats (10 sets like you mentioned) and SGHP from hang with a slow eccentric (4-5 x 3 with same weight)
DAY 4: Bench press (10 sets like you mentioned) & Push press with a slow eccentric (4-5 x 3 with same weight) 1 assistance exercise for back, 1 for pectorals, 1 for triceps
DAY 5: SGHP blocks (10 sets like you mentioned) & Squats with a slow eccentric (4-5 x 3 with same weight)
No need to, with only 2 primary exercises you can add 1 type of carry on both lower body days:
DAY 1. Push press (10 sets like you mentioned) & Bench press with slow eccentric or pauses (4-5 x 3 with same weight) … I would do 2 assistance ex. for back, 1 for delts
DAY 2: Squats (10 sets like you mentioned) and SGHP from hang with a slow eccentric (4-5 x 3 with same weight), jump squats (20-30% of squat) 5 sets of 5. Farmer’s walk
DAY 4: Bench press (10 sets like you mentioned) & Push press with a slow eccentric (4-5 x 3 with same weight) 1 assistance exercise for back, 1 for pectorals, 1 for triceps
DAY 5: SGHP blocks (10 sets like you mentioned) & Squats with a slow eccentric (4-5 x 3 with same weight), jump squats with pause (20-30% of squat) 5 sets of 5. Farmer’s walk
With slow eccentric on the SGHP, do you mean ‘lower it slowly from the highest point’ or ‘let the bar drop to a neutral position, and slowly get into launch position’?
And why would you advice against a full-body split?