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Program advice
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28-03-2012 4:53pm#1
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Tbh, it's pretty pants. Especially from a sporting perspective.
Here's something I wrote on this topic a while ago...
"Push something, pull something, do something for your legs… and do it 2-4 days per week.
If you just based your workout around those three simple things, you’d probably be more healthy, have increased injury resistance, be more in balance and achieve your goals faster.
It’s simple, it’s VERY quick, and it’s “functional” in the strictest sense of the word.
If you’ve a bit more time… double it. The general structure has been heavily influenced by Mike Boyle and Informed Performance, but it’s a good system and one that stands, so I’m gonna share it.
The Template
Warm up: do 1 corrective hip, and 1 corrective scapulothoracic exercise
A1) Push something (bench, push up, dip)
A2) Pull something (pull up, chin up, lat pulldown)
Legs (squat, split squat, lunge)
C) Core (plank variation)
D1) Push something (press, push press, dumbbell press)
D2) Pull something (inverted row, dumbbell row, cable/band row)
E) Legs (deadlift, stiff leg dead, trap bar dead)
F) Core (rotational, crunching, whatever)
Cool down: do 1 corrective hip, and 1 corrective scapulothoracic exercise, different to the warm up
Short on time? Just drop out D1, D2, E and F. First option should take 45ish minutes, second will take around 90. Do it 2-4x per week. Simples!!
It’s a general program that’ll get you stronger and more “toned”. If you’re looking to do something specific like increase your squat, bench press and deadlift I’d recommend a different avenue (one which you can expect a blog post about very soon!!). But for 90+% of the population, the above is absolutely perfect."0 -
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I was in a similar position, wanting to maximise strength gains whilst being economical with my time.
I have a strength and conditioning coach in my gym that I'm friendly enough with so I got some good advice from him, and a program.
What I'm doing at the moment is 4 weeks of lifting heavy, 4-5 reps per set, 2 warm sets and 3 heavy. I do around 4 exercises per session (eg my back day is pull ups, deadlift, tbar row/ dumbbell row superset, though I mix and match (keeping pull ups and deadlifts/rack pulls))
I'm not cycling off lifting heavy and going for about 60% of my max for 12 reps (except deadlifts), basically lighter weight and higher volume.
I'm going to do that for three weeks. When I finish that 3 week cycle I'm going to reduce the reps to 6-8 reps and increase the weight to compensate. When I've done that for three weeks I'm going to reduce to 4-5 reps for four weeks....so on and so on....
The way this was described to me is that the program should be cyclical, so you shouldn't be aiming for max lifts for a long period of time and that cycling through the rep ranges and weights every month or so allows you to shock your body and avoid boredom after adaptation. I find 1RM attempts very challenging (particularly squat) due to a lack of stability in my of my muscle groups (triceps, hamstrings etc).
I started weight training at the end of January, I'd regard myself as reasonably fit otherwise (up to January I was training BJJ 5 days a week), my strength is ok (for reference: 105kg 2RM bench, 160kg 4RM deadlift, 115kg 5RM squat). I'm 6'3" and 102kg. I work at night and get to bed at 3am, waking up at around 7:45 to go to college for the day, I generally train somewhere between 5pm and 8pm.
+++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++
Regards the leg exercise portion of your program:
I'm new to leg training but what I've learned is:
This is the best:
This is good:
This is ****e:
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The Template
Warm up: do 1 corrective hip, and 1 corrective scapulothoracic exercise
A1) Push something (bench, push up, dip)
A2) Pull something (pull up, chin up, lat pulldown) Legs (squat, split squat, lunge)
C) Core (plank variation)
D1) Push something (press, push press, dumbbell press)
D2) Pull something (inverted row, dumbbell row, cable/band row)
E) Legs (deadlift, stiff leg dead, trap bar dead)
F) Core (rotational, crunching, whatever)
Cool down: do 1 corrective hip, and 1 corrective scapulothoracic exercise, different to the warm up
Thanks for that, Im going to start to use this and see how I get on.0 -
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Are you trying to get stronger so you will be better at bjj?
Im going to get hammered for this but if that is the case you are much better off not doing weights and just going to your bjj class.
If you cant make it to bjj or your club doesnt have classes everyday then lift away.Agree. In theory.
I don't know many people with that single minded determination tho. If you want to look better naked, build some strength and a bit of muscle too, and if you just plain enjoy going to the gym, lifting can be a good option.
I don't think anyone's going to lash you for saying what you said because you're correct!
My BJJ (when I was actually training
) got much better the stronger I got! I was still **** though so that's not saying much!! :P
Hanley, do you not think you had an advantage when you were starting out being far stronger then the avergae Jitz guy at your size? I've seen it happen plenty of times with guys that have natural mongo strength starting out progress quicker then your average joe walking in for the first time! Yes technique is #1 but if you have the raw strength to control your opponent, technique is far easier to implement!0 -
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I cant train BJJ for awhile so I want to get into some lifting to get stronger and tone up.
Because Im not doing BJJ at the moment I have time to concentrate on lifting.
Im really looking to find a program that works so Im not wasting my time and not making progress
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My BJJ (when I was actually training) got much better the stronger I got! I was still **** though so that's not saying much!! :P
Hanley, do you not think you had an advantage when you were starting out being far stronger then the avergae Jitz guy at your size? I've seen it happen plenty of times with guys that have natural mongo strength starting out progress quicker then your average joe walking in for the first time! Yes technique is #1 but if you have the raw strength to control your opponent, technique is far easier to implement!
Yeah of course I had a strength advantage against guys my experience, and then I get destroyed by guys with multi-year training experience who are significantly lighter than me. Ergo, skill > strength.
My raw athleticism certainly helps nogi, but stick the gi on and suddenly it all goes to pot. Did you train mostly gi or nogi?
Who gives a sh*t what you can do a year into training. Sure, you might man handle another raw beginner, and if that's all your in it for then great, but if you actually see it as a process, skills acquistion is far more important.0 -
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So strength plays a role. Thanks for that.
Stop talking about my strength, it's not a thread about my ability to lift weights.
Now I know you don't do bjj.
How about you ring around and find out who the best Irish bjj players are. Ask them for their strength programme. Maybe you can give them one if you don't agree with what they tell you, since you know enough.
I actually wouldn't mind knowing Chris Bowe's strength program
:D 0 -
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