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2005/08/31, 09:00 PM
Ok well I been doing westside as many know, but now I have a delema, its nto big...yet. West side calls for 4 days...which is fine......however i'm back in school, getting to the gym in no problem.....but the 3 days of practice is......plus games on weekends. So one can see how a 4 day work out can make one.......be over trained easliy, especially since cheerleading takes a big demand on the body.
If I work out before practice.....i'm not as explosive and nto gettingt he height I need for my stunting. But after 2 hours of this, and a workout after.....i'm drained.
I'm geting a good 5 solid meals a day......good carbs......however I dont' wanna dig my own grave, stength or athletic wise.
so????
I practice MON, WED FRI.....with games on sat?
This I could go to 3 days a week, on days I don't cheerlead? Or cut my volume way back...which I hate to do its already pretty low just basics.
Like a sample bench/squat max day
max effort move 8 -3 sets( depending on percentage lifted)
weakness 4 sets
2 axhilaries
abbs....heavy on leg days
Like I said I wanan figure this out....before i get in a rut.
Any imput would be awsome!
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Friends don\'t let friends squat high...
People don\'t reach thier true potental, only those who seek it.
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2005/09/01, 03:19 AM
Andrew...why not make the 4 day cycle stretched out over a longer period...say 10 days instead of 7...and take a week off every 6-8 weeks if the stretched cycle doesn't do the trick enough....
you may also consider cutting down on the volume....
caffeine pill+ 81mg aspirin pill gives you endurance/energy boost...so on days where you feel lagging, it might give you a boost....ofcourse it's a tricky situation because the lethargic feelings may be body's way of telling you to take it easy....
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2005/09/01, 11:50 AM
Yea i was think about trying a 3 day split a week....one "max' day.....on wed......and 2 speed days mon fris. The the following wed the max effort day I didn't do the week before.
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Friends don\'t let friends squat high...
People don\'t reach thier true potental, only those who seek it.
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2005/09/01, 06:34 PM
you can usually take longer between ME workout fors legs/back(squat/deadlift)...then for other exercises/bodyparts....
I still dunno why you have to randomly think of your training in terms of a week...your body doesn't care whether you think an actual week is 7 days, 20 days, 100 days...Humans ranomly assigned a number to the word 'week' long long time ago....but so what....in your training a 'week' can be 10 days or 15 days....training 2-3 times in 7 days.....
http://webexhibits.org/calendars/week.html#SECTION00610000000000000000
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2005/09/02, 12:20 AM
I have heard of guys in your position doing what menace is recommending. A few of the westside articles show exactly how they do it. Basicly, ME bench, DE squat, and DE Bench, thenME squat, ME bench, and DE squat, etc. The westside articles give a better explanation. Try and find them, and if you cant, ill look them up for you.
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Your two most important minerals: Iron and Chalk.
If you smoke or don’t wear your seatbelt, please don’t tell me the deadlift is dangerous.
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2005/09/07, 12:00 PM
After concideration i'm gonna do a modified west side
example
sun max effort leg
mon off practice
tues dynamic bench
wed off practice
thurs dynamic leg
fri off practice
sat game/ off
sun max effort bench
mon off practice
tuesdays dynamic squat
wed off/ practice
thursday dynamic bench
fri off/ practice
sat game/ off
sun max squat
repeat.
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Friends don\'t let friends squat high...
People don\'t reach thier true potental, only those who seek it.
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2005/09/07, 12:56 PM
Andrew be careful of over training and not getting the rest your body needs. I would suggest something more along these lines:
sun max effort leg
mon practice
tues OFF FOR REST
wed practice
thurs dynamic bench
fri practice
sat game
sun max effort bench
mon practice
tuesdays OFF REST DAY
wed practice
thursday dynamic squat
fri practice
sat game
sun max squat
After about 4 weeks of this I would take a rest on the different lift days to allow your body to recoup. Your body is not gonna get enough rest to grow the muscle. Atleast take Tuesdays off completely. Your practices and Game Day's are still cardio with some lifting involved. This meaning your body is not rest that day. I am sure others will have more input for ya. But you have to have a day or 2 off of rest.
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Quoting from bigandrew:
After concideration i'm gonna do a modified west side
example
sun max effort leg
mon off practice
tues dynamic bench
wed off practice
thurs dynamic leg
fri off practice
sat game/ off
sun max effort bench
mon off practice
tuesdays dynamic squat
wed off/ practice
thursday dynamic bench
fri off/ practice
sat game/ off
sun max squat
repeat.
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2005/09/08, 07:16 PM
I concider practice more like active recocery......becuase the heavest thing I lift is my stunt partner at 110lbs.....I'm not constantly moving lol. I'm only active at most for an hour of it total. Alot of the stuff is 'team stuff" like pyramids and junk.
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Friends don\'t let friends squat high...
People don\'t reach thier true potental, only those who seek it.
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2005/09/08, 09:49 PM
I feel ya Andrew. It's really hard to fit in your own workouts with practice and stuff and get the proper rest because you never know how intense your practice is gonna be. I'm on a different type of training than you guys. I do not do a powerlifting style at least for basketball. I do explosive lifting/power output training in the mornings beore school (followed by working on my shot and moves), and then do my harder lifting/Quickfoot Ladder/Sprinting during 4th period at school. It can get rough and sometimes you just have to set your limits because your recovery is probably equally as important as your workouts. Just listen to your body and be smart...stretch, eat, and sleep sufficiently.
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I firmly believe that any man's finest hour, the greatest fulfillment of all that he holds dear, is the moment when he has worked his heart out in a good cause and lies exhausted on the field of battle-victorious.
--Vince Lombardi
"Decide what you want, decide what you are willing to exchange for it. Establish your priorities and go to work." H. L. Hunt
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