Would like criticism on strength training template I put together for myself. I get good results with frequent pulling and squating. Want to apply these principals to upperbody training. Exercise pairing have also worked well for me. I will be altering the loading, sets and reps, and rest period. Routine will be performed using principals of conjugated and undulated training. I am not a powerlifter, I am training for athletic performance. Looking to get stronger, more powerfull, and gain lean mass.
Here’s the template:
Day 1 - Lower Body
Heavy Squat
Dynamic or Repetition Pull
Posterior Chain
A1. Pullup Variation
A2. Abs
B1 Sing Leg
B2. Rear Delt
Prehab Work
Day 2 - Upper Body
Heavy Bench
Dynamic or Repetition Vertical Push
Clean Variation
A1. Dumbbell Bench Variation
A2. Barbell Row Variation
B1. Tricep Extension
B2. Bicep/Forearm Work
Prehab Work
Day 3 - Lower Body
Heavy Pull
Dynamic or Repetition Squat
Quad Dominant
A1. Pullup Variation
A2. Abs
B1 Calf/Dorsiflexion
B2. Rear Delt
Prehab Work
Day 4 - Upper Body
Heavy Vertical Push
Dynamic or Repetition Bench
Snatch Variation
A1. Dumbbell Vertical Push
A2. Seated or Chest Supported Rows
B1. Tricep Push
B2. Bicep/Forearm Work
Prehab Work
Where is your speed work? you are going heavy everyday, thats tough after a while, also your falling into “the doing everything at one speed thing” you can’t only train on one one plane and expect total performance.
Workout is good and if applied very aggessively it should help but check into explosive power moves such as powercleans, snatches, ball throws, even plyometrics should help all the intense training, wish you well.
[quote]moonjumper wrote:
Where is your speed work?
[/quote]
If you notice, on each Lower Day 1 he does a heavy movement and then does Lower Day 2’s heavy as dynamic. Same with Upper Day 1 and 2.
This is a fair enough way to break things up, although you must respect the fact that you are doing 2 heavy and 2 dynamic session (for lower body) in one week. As such, compared to a tradition Westside standard template, you’ll want to cut the volume half in each of these (both the max and dynamic movement). For example, instead of 8x3 of dynamic, you might do 4x3.
Consider this a starting point (doing half). If that seems easy after a week, add a set. If it is still easy, add a set. If you get a week that’s too hard, go back to the prior weeks sets and see how that treats you.
Also, after you sort out your max/dynamic work, you may find that you need less in the way of supplements. Your max vertical pressing (military pressing) will hit your ant. delts and your triceps. As such, you may reduce or eliminate some of that supplemental/accessory work (depending on your weak points).
Try not to manipulate both the max/dynamic and supplemental stuff at the same time until you have an idea of how they work individually. Too many variables and you won’t be able to sort things out.