T Nation

Supplementing "Look like a BB, Perform Like an Athlete"


#1

Coach Christian,

Thank you for everything you do. I just tuned in to the website and can tell it will be my go to resource. After reading the article above, this is definitely the program I want to try. However, I am a firm believer in plyo exercises to build explosiveness. Can I add box jumps, sprint intervals, sled drags, etc somehow? It seems there isn’t much room to add anything. Thanks!


#2

You can start the workouts with plyo but don’t be excessive. 5-10 minutes and about 4-5 sets max.

Sprints are very neurologically demanding, so I would limit them to once a week.

Sled drags are fine at the end of maybe 2 sessions per week. But again be careful with the volume. If you start to feel like you aren’t recovering from workout to workout, drop them


#3

Coach, would 3 days of Sled Dragging using a constant tension technique -not sprinting- be pushing it, if using the original HP Mass template?


#4

It depends on the volume and load. Three friends of mine does push the prowler three days a week along with their lifting workouts, and they are doing fine. It’s a matter of dosing.


#5

What would be the optimal distance for a muscle building effect?


#6

50-80m, closer to 50.


#7

Would a circuit comprising of - Prowler Pushing x 20m, Pull - throughs x 20m, Backwards Dragging x 20m
Frankenstein Forward dragging x 20m - be just as effective, given that you are reaching the requisite distance of 50 - 80m and working different parts of the leg musculature as well?

Thank you again for your input, it is greatly appreciated.


#8

It would work but it will not have the same impact on hypertrophy… it’s like asking would doing:

3 reps of bench press
3 reps of lateral raise
3 reps of rope triceps extension
3 reps of push ups

Would have the same impact on hypertrophy as doing 12 reps of bench press


#10

Your point is well taken. Would the aforementioned Sled circuit be more conducive towards fat loss, conditioning etc instead?


#11

If the volume is the same there will be zero different conditioning or fat loss wise.


#13

Sorry to hijack the OP thread, but i have a question. I follow your High Performance mass principles but i have tweaked it with the following set up

M- Upper Pressing
T- Back Biceps + NC
W- Lower Pressing + Sled
T - Upper Pressing
F Back Biceps + NC
S Lower Pressing + Sled
S OFF

Much like the other poster asked would adding in a 3rd day of Sled training for Legs on Monday be too much in the context of the above split.? I do 6 sets of 30m on the four exercises shown in the t nation eccentricless leg training video on youtube.


#14

Check out CT’s response to my earlier question, in regards to Sled Dragging frequency.