Rest/main lifts

BlueIsland

I weight train three times week, chest and biceps, quads/back/triceps, Hams and shoulder...Something that I wonder is if you are squatting, benching or deadlifting therefore once every 7 days do you get the most gain you possibly can???? Would ya get more gain going maybe a two days full body split???

dave80

BlueIsland wrote: »

I weight train three times week, chest and biceps, quads/back/triceps, Hams and shoulder...Something that I wonder is if you are squatting, benching or deadlifting therefore once every 7 days do you get the most gain you possibly can???? Would ya get more gain going maybe a two days full body split???

Like everything else it depends, how you recover between sessions, diet etc.

You could try splitting ur training into 2 sessions,

Day 1: squat + bench
Day 2: deadlift + bench

And then training 3 sessions per week, which will hit each lift 3 times in 2 weeks

BlueIsland

I know it all depends person to person. Just something that I been wondering. Not gonna change my programme for four weeks (on a 12 week programme) but just curious what people think.

Brian?

BlueIsland wrote: »

I know it all depends person to person. Just something that I been wondering. Not gonna change my programme for four weeks (on a 12 week programme) but just curious what people think.

^^That's your answer really.

What are you currently lifting for squat, deadlift, bench etc.

BlueIsland

Deadlift- 115kg
Squat- 100kg
Bench- 80kg
I not a powerlifter now or anything like that. I am a g.a.a player so not really worried about upping these hugely. just wondering benefits of only doing main lifts once a week??

Mellor

Again everyone is different, but your bench looks proportionally higher than the other two.

This could be down to not using full ROM on bench, ie comign down 3/4 not touching chest, or
Poor technique on the other two. Has somebody checked your form, or shown you how to squat and deadlift properly

Or of course, you might just be built for benching

BlueIsland

Ive got people to check, video camera and read up a lot about the form myself. I actually go down about 50% and start again if I feel form slipping. I cant see point in fooling myself with a load of weight doing half reps. I was happy nuff with those numbers there. Got me thinking now. Like I dont really even see huge need going above those to be honest for football.

Colm_OReilly

One way to think about it. If you're marking a player of equal skill, and he's got a 200Kg Squat/120Kg Power Clean (I'm just making up numbers) and you've a 100Kg Squat/60Kg Power Clean, assuming everything else is equal, who's gonna come off better throughout the game?

Hanley

Colm_OReilly wrote: »

One way to think about it. If you're marking a player of equal skill, and he's got a 200Kg Squat/120Kg Power Clean (I'm just making up numbers) and you've a 100Kg Squat/60Kg Power Clean, assuming everything else is equal, who's gonna come off better throughout the game?

Yes... BUT... how much time and effort is spent getting to that 200kg squat and 120kg power clean?

Is it time that could be better spent on conditioning and ball work?

Brian?

Hanley wrote: »

Yes... BUT... how much time and effort is spent getting to that 200kg squat and 120kg power clean?

Is it time that could be better spent on conditioning and ball work?

Why are they mutually exclusive? A couple of strength training sessions a week all year round plus extra ones off season and those numbers are achievable surely.

Hanley

briankeating wrote: »

Why are they mutually exclusive? A couple of strength training sessions a week all year round plus extra ones off season and those numbers are achievable surely.

1) I didn't say strength training and skill training were mutually exclusive. I said trying to get stronger and neglecting skill and conditioning for itwould be a mistake.

2) Getting a 200kg squat or 120kg power clean isn't a matter of doing a few strength sessions during the year and 3 months or whatever of hard off season training, that's a ridiculous thing to say. If you're training GAA 2x per week and playing a match 1x, trying to find sufficient time to train and recover while working towards those numbers is going to be pretty much impossible. Look at how many guys here just strength train and can't even get clsoe to those numbers. I can count the guys in the logs with a legit 200kg squat on one hand, and those with a 120kg power clean on a couple of fingers.

BlueIsland

Two players coming up against each other of equal ability with those figures is just too hypothethical of a situation for my liking to be honest! I don't concentrate on what another guy has done or will be doing. I know if I can squat 5x5 100kg for instance and train well ON THE FIELD I wont have a problem physically against another guy. If he has spent his time getting his figures that high I believe he will have neglected another part of his game! He may squat 200kg but has he done two sessions a week plyometrics? Has he been to field an extra two times a week kicking points? etc etc.

Antisocialiser

BlueIsland wrote: »

He may squat 200kg but has he done two sessions a week plyometrics?

What plyometrics do you do as a GAA player?

EDIT: Ps. There are very few GAA players that I have come across that would be squatting more than 100kg 5x5 proper technique and full ROM. <---- obviously there are exceptions to the rule.

Brian?

Hanley wrote: »

1) I didn't say strength training and skill training were mutually exclusive. I said trying to get stronger and neglecting skill and conditioning for itwould be a mistake.

That's not what you said in fairness, you said that training to squat 200Kg and clean 120 is wasting time that could be spent working on conditioning and ball work. I think there's time enough for all 3, the OP might not reach that level for a while but why not try.

BlueIsland

I was using plyometrics as an example of something one person could be doing that the other guy isint....but sure seeing as you asked.....Id do two plyometric sessions a week....Id do three of the following five each night......
3x8 box jumps
3x8 depth jumps
3x8 jump squats with medicine ball.
3x8 standing long jumps
3x10metres lateral bounding.....

BlueIsland

Antisocialiser wrote: »

What plyometrics do you do as a GAA player?

EDIT: Ps. There are very few GAA players that I have come across that would be squatting more than 100kg 5x5 proper technique and full ROM. <---- obviously there are exceptions to the rule.

Not sure if ya questioning whether i do this or not??All I know is that i work very hard on my technique and dont count a set if i was borderline fooling myself..not really the kinda guy who gonna do a 1/4 squat with 40kg either side to think I am the big, tough guy.prob end up hurting myself if anything else.

Colm_OReilly

See your point James, and like I said, they were just numbers I picked up to make a point.

I suppose a better way to put it would be: if both players were near the top of the "skill" curve where it would take 5x hours to gain 1 skill point but only x hour to gain 5 strength points and that the x hours spent gaining the 5 skill points wouldn't cause a reduction in skill points it's better to be stronger.

Hope I covered all the bases there.

I guess what I'm saying that getting your strength up, provided it doesn't impact on other areas necessary for success in your sport, will have a benefit.

Same could go for skill work/conditioning/speed etc.

OP - What other factors are effecting your recovery? What's holding you back?

BlueIsland

nothing holding me back. just a question in regards to the need to do the major lifts once or twice each week??

Antisocialiser

BlueIsland wrote: »

Not sure if ya questioning whether i do this or not??All I know is that i work very hard on my technique and dont count a set if i was borderline fooling myself..not really the kinda guy who gonna do a 1/4 squat with 40kg either side to think I am the big, tough guy.prob end up hurting myself if anything else.

No i wasn't questioning you BlueIsland, just giving a little anecdotal evidence to the debate. Obviously its hardly impossible stats but at senior club level in antrim anyway there are very few lads outside the intercounty standard that take their lifting serious enough to boast 100kg squat 5x5 Full ROM.

As for the big lifts maybe you could have a look at my thread. Dave80 suggested a strength program that i could fit around my football.