T Nation

The Sandwich


#1

The idea, which i've tried for three workouts now and really like is:
10 minutes of explosive, neural charge-type movements
Main strength workout
10 minutes of explosive, neural charge-type movements

Every workout day. Thoughts? So far I like it, I feel fresher after a long workout, but it's too early to tell anything beyond that.


#2

It looks like it would take a lot of time, especially if you do some kind of warm-up, but that obviously depends on how much time you put into your main strength work. How does a session like that usually look?


#3

Yesterday was:

5 minutes elliptical
Medicine Ball Backwards Throw
Medicine Ball Push Press
Medicine Ball Chest Press

As a circuit for 10 minutes.

Pin Benchpress, bar 2 inches from chest
70 kgx4
90kgx4
100kgx4
110kgx4
120kgx3

Pendlay rows
40x6
60x6
80x6,6

Incline Press
70x6
80x6
90x6
100x3
90x6
80x5

HS Row
45x12,12
60x9,9,9

HS Incline
80x8,10,10,12

Dumbbell Squeeze Press
20x12
24x12
26x12,8

Fatman rows on trx-bands
8,6,6

And rear delt flies, internal/external rotations and scapular pushups x a lot.

Then the neural charge circuit:
Plyo pushups to bench 3-5
Box jumps 3-5
Good Morning Jumps 3-5

For a few rounds, around 10 minutes. The whole workout probably took 1.5 hours.


#4

Which is why it's pretty pointless talking about it :slight_smile:


#5

That's why I was interested to see if anyone else had tried it and could offer some perspective. f not, we'll see in a few months how it went :wink:


#6

To add some usefulness (lol), I see that sort of thing as a last resort type of method. You know, when you've reached nearer your genetic peak and nothing seems to be moving forward despite your basic alterations being made.

Other than that, generally, if your lifts aren't moving up smoothly, the "basics" always should come first:

  • push your bodyweight up (make sure protein is high enough)
  • tweak frequency/volume so that you are recovering enough (may change depending on stress etc)
  • if desire/drive/strength is not there, don't force yourself; either lower reps/sets or simply skip it and come back when you're recovered properly...if this happens often, check above ^
  • when lifting decent weights (relatively speaking), periodize your weekly workouts (intense phases alternated with more active recovery type training)
  • if necessary, switch exercises/bring up weak areas

Also, when adding weight to the bar, make it smaller increments (strength progression lasts longer). My 2 cents