By rotation you mean
rest 4 min
so that I will have enough power left for both exercises ? cool.
What should be my lifts at 200lbs bodyweights before shifting to such a pure power routine ?
You know my VJ trin, so I guess right now I have some power, but what are good reasonable lifts when one wants to shift emphasis to power work.
where is your training log Colin ?
are you using EMS to maintain sterngth ?
How does your strength block look like.[/quote]
yeap - and it also acts as a waveloading - complexing boosting effect. You’ll have much more power and speed vs if you straight load.
Usually you won’t last more than 2-3 rotations through on the first time, but after a few sesison your work capacity will start to go up. Which means your body is adapting and gains are probably tailing off so time to switch it up
depends, if you have been doing strength work for a while, then its time to switch it.
maybe every 8-12 weeks of strength work to 3-4 weeks of power work. It all depends.
No EMS here, I don’t bother that stuff. Way too painful for me!
I just let my strength slide, and when you come back you make newbie gains anyway. The peak force is still there, if not higher from the power work, just that you can’t strain anymore. It comes back quick though, but you’ll be sore for a while…
And it’s not like your going months with just power work. No more than a 3-4 weeks for me.
Do a search for the DBhammer forum - my log is there
right now I’m more focused on getting lean and fixing my upper body mobility and impingment issues, so my block is inline with that. I train 3 times a week, with a days rest between each, where I usually do a 12 min walk for active recovery.
Sunday - I do my circuit intervals, plus prehab and mobility work or BBall
Tuesday - is my heavy strength day, right now I’m do fullsquats with a pause in the middle of the move for sets of 3. And heavy RDLs for sets of 3. Then some prehab and upper body work
I change it up every training cycle.
Thursday or Friday - I run tempo sprints and submax intervals while also going for PRs on the run around the football field, about 310m. And also do some movement effeciency work in the warmups in the form of stiff legged sprints, hops and sideways/backward and pivot runs.
I also used to go to the gym 1.5 hours after the running to do a prehab circuit for my whole body.