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WS4SB Part III

  • 18-01-2010 11:53am
    #1
    Raging Bob
    Closed Accounts Posts: 103 ✭✭


    http://www.defrancostraining.com/articles.html

    I'm sure this topic has been done to death but I've a couple of questions.

    Is there two separate programs in here or am I missing something? I go through it and have all my days planned out - Mon,Tue,Thur,Fri - and then I see a new section in the article: STRENGTH & SPEED TEMPLATE. Now, is this a separate workout or is the speed training on Tuesday meant to be done on top of the DE Lower Body day?

    Also, I'm sure it's fine to replace the DB military press with a barbell military press?


    Thanks.


Comments

  • #2
    amazingemmet
    Registered Users, Registered Users 2 Posts: 4,057 ✭✭✭amazingemmet


    Yeah there's two seperate ones, One for just lifting weights and getting ready for next season and one for incorporating speed work and conditioning. Which one you use depends on what your needs are


  • #3
    Raging Bob
    Closed Accounts Posts: 103 ✭✭Raging Bob


    But is there not some conditioning in the first one with sled dragging/tyre flips etc? Would it be possible to do the first template and then do a bit of conditioning with that?


  • #4
    Cravez
    Registered Users, Registered Users 2 Posts: 3,031 ✭✭✭Cravez


    Raging Bob wrote: »
    But is there not some conditioning in the first one with sled dragging/tyre flips etc? Would it be possible to do the first template and then do a bit of conditioning with that?

    Well i threw in my own conditioning along with the program. I would have the 3-4 day template (Max Effort Upper & Lower, Dynamic Lower, Repetition Upper) along with a extra weights day (usually extra shoulders, arms etc) and then would do some High Intensity Conditioning after 3-4 of the sessions like Prowler Sprints/Dragging, Tyre Flips etc. When it came to the conditioning i didn't follow Defranco's guidelines for it but tried to use as much as the equipment he recommended and did my own thing.

    And yeah you can change the Barbell to Dumbell Military presses if you want, thats the beauty of the program is the variety of the exercises you can do.


  • #5
    amazingemmet
    Registered Users, Registered Users 2 Posts: 4,057 ✭✭✭amazingemmet


    Raging Bob wrote: »
    But is there not some conditioning in the first one with sled dragging/tyre flips etc? Would it be possible to do the first template and then do a bit of conditioning with that?

    Yeah no problem. I used to train all day in uni then go to the gym and follow the first template and got great results.


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