I have been working out for longer than I can remember. Started way back in school for all sports and then really got into it in college for rehab for a total knee repair (ACL-LCL-MCL gone). Back then they still had you in a cast from crouch to ankle for 6 weeks post-surgery and when that bitch came off they found staff. It was a messed up deal but I got through it and continued to compete as long as I could.
Many years later and Several surgeries on both shoulders and scopes on both knees I still train today. I have tried a lot of different programs out there and have read a lot of books on the subject. I loved the training so much I made it my career and have been coaching for 20 years now. I still try to train as much like my athletes that I can but modify things to fit my biomechanical issues due to injury and surgery.
I wanted to post and share what I do and get feedback from experienced lifters. I have my own system that is a mixed methodology taken from SuperTraining, West Side, DeFranco, Tate, Wendler and others that I admire and follow. It really works for my athletes and it has gotten me stronger than I have ever been. We have Dynamic effort days, Modified Repeated effort days, and Max effort days (nothing you guys havenÃ¢??t seen or heard of before) and we also have Brick Shit House Days (met circuit conditioning) that really kick my ass.
I try to train 4-6 days per week UB1-LB1-BSH-UB2-LB2 and if I can get another in I will knock out another BSH day. If it is only 4 days during the week I cut out the BSH day, whyÃ¢?Â¦..because I hate them! Every once in a while I do an Unload week and do something totally different or 3 days of BSH, but with the system I have set up I do not think that unload weeks are really called for, at least for my athletes.
UB1 MRE (this week it is Military Press): Warm up: Rollout / Dynamic movement
Slammers / Pushups / Chest Pass 3x5 or Single Arm DB Snatch 4-5x3
Military Press 1x3-2-1/x50reps at 65-70% 1RM (few sets as possible)
Band Pull Aparts 3-4x15
Single Arm DB Incline Press 3x12-15
DB Row or (other horizontal Pull) 3-4x12-15
Pushups x100 (few sets as possible)
Chin ups x50(few sets as possible)
Prowler & Power Rope Finisher