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2005/12/15, 09:02 PM
I usually take at least a couple of day's before fully designing a plan. I will let you know when it's complete. The template looks like this so far:
I am emphasizing the squat, so this will be emphasized through the easiest variable to manipulate: Order.
I will be doing fewer sets per exercise with greater frequency.
Monday will be ME Squat (Box. I would not squat and do legs 3X a week without a box. The box squats are easier to recover from, and I would ALMOST never recommend squatting 3 days a week {which im not} without a box). Also, I will be doing them with a cambered bar when I can, to take stress of my already fragile shoulders. And ME chin up. I will finish with overhead and hamstring work. 4 compound exercises. No speed work today.
Wednesday starts off with the DeFranco(?) principle of picking something off the ground. Either power clean, snatch, or deadlift. Usually an oly lift, deadlift once ever three weeks. Follow with ME bench work. Then back to legs, doing overhead squats for RE. On days I clean or snatch, I will finish w/ unilateral leg work (step ups or lunges, usually reverse lunges). On DL days, whatever I need upper body. Rotator cuffs are done as warm up for bench.
Friday-DE Squat. DE-ME Bench. This is a different version of DE where I work up from 30% and do my sets with increasing intensity. Then ME Rowing, usually bent over row. Since this will be done within 30 minutes (all the DE work goes quick), I will have time to finish w/ either unilateral leg work, or RE squat variations (Front, overhead, olympic/ATG, high box, etc).
You'll notice I do no DE or RE pulling. I get all this from rock climbing and grappling. This is also what I am doing for grip work. Abs are done on extra workouts.
May seem high volume at first, but other than DE work, I don't plan on doing more than four or five work sets per exercise.
Any thoughts?
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Pain is only temporary, it is in your mind. If you can still walk, then you can still run.
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Quoting from 7707mutt:
The squat cage is holy ground.
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2005/12/16, 06:11 AM
Do you think you'll be able to avoid overtraining doing essentially three full body workouts a week? Hats off to you if you can handle this plan, I doubt I could.
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2005/12/18, 01:32 PM
I think it will be much easier. The volume is cut down significantly, and it allows an extra recovery day.
In this plan, I am doing much less total volume, as well as less intensity, so I can increase the workout frequency. I have found most people are less likely to overtrain doing 3TBT workouts as opposed to 4 workouts in a split, or 5 in a BB split. I have always found that the BB's are the most likely to overtrain.
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Pain is only temporary, it is in your mind. If you can still walk, then you can still run.
============
Quoting from 7707mutt:
The squat cage is holy ground.
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2006/01/07, 07:12 PM
Once I go back to training MMA, as well as doing extra workouts, I will need to deload once again.
I will do this as follows:
Extra workouts will be cut out.
Monday's workouts, which are predominantly ME, will become SE. This is because I prefer to deload intensity, rather than volume.
Wednesdays workouts will become olympic workouts. This will eliminate eccentric stress. It has been well documented how olympic workouts are easier to recover from (look at the bulgarians)
Friday will also become SE, outside my DE movements.
I most like the idea of getting in some extra olympic lifting on my deload weeks.
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Pain is only temporary, it is in your mind. If you can still walk, then you can still run.
============
Quoting from 7707mutt:
The squat cage is holy ground.
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