Five sets of three. Cycle one is a variant of Rippetoes Starting Strength Program. You can buy his book, which has many useful tips on how to optimize you’re gym time, your diet and instructions on how to do weightlifting technique perfectly.
Cycle two is called the Dynamic Effort Method… wait a second. Lol, here, even though I haven’t come across this before, I was browsing using the search function whilst I am writing this and came across this article which is actually talking about EXactly what I am talking about.
It is totally relevant to you, and also it is a bit of inspiration because it is a true story.
Basically you can copy the included program, just change the excercises. e.g.
Monday - Max effort squat and clean day
Wednesday - Max effort bench day
Friday - Dynamic effort squat/verticle jump day and snatch day
Saturday - Dynamic effort bench day
When I say ‘throw the bench press’ I dont really mean chuck it into the air, I just want you to be doing your bench press as EXPLOSIVELY as you can. If you do it right you will probably just end up having the bar a few millimeter’s from your hand lol.
Week one: 8 sets of 2 reps with 50%
Week two: 8 sets of 2 reps with 55%
Week three: 8 sets of 2 reps with 60%
The entire way in which weightlifting works is that you move up weight each week, otherwise there is no point doing weightlifting, right?
Johnathan was a powerlifter, and you may say you are a martial artist, but you would be surprised at how little difference there is in the end.
This is a snatch: start off at a low enough weight that you don’t have to do a crouch when ‘receiving’. Save that for later when you are comfortable with the movement and are moving up weight. It will help with your punches and lateral kicks.
This is bench press. Do it correctly or you may get shoulder problems and/or elbow problems. I would suggest moving your elbows even closer to your sides than the video shows, because of natural shoulder movement.
Johnathan does more sets than you because he is in an article. He has perfect diet and has a personal trainer lol. Don’t start doing more sets until you have perfected your diet or you may just burn yourself out.
Check out the beginner sticky at the top of the Beginner’s forum before you start training. Are you a Beginner? has great information for people like you like “7 Habits of Highly Effective Nutritional Programs” “Massive Eating: I, Caloric Needs” and “Massive Eating: II, Meal Combinations and Individual Differences”.
Trust me, reading all this may take you an hour or two, but its worth the time.
Hope this helps![/quote]
If he’s going to do a throwing bench press he might as well do it right, on sadly a smitch machine. If he keeps his fingers around the bar (safety duh) it shouldn’t even move a milimeter out of his grip, and will get the same benefits minus the added injury. Also the deload of the bar jumping and hitting your hards coming back down may lead to shoulder/wrist problems I would think.