this is the workout that i've created for my gym class, i have approximately 35 minutes to complete this.
Monday: HEAVY UPPER BODY
Bench: 5x5
Power Clean: 5x5
Military Press or lateral raises (whichever is better for me) 5x5
Tricep Extensions: 5x5
Bicep Curls: 5x5
Tuesday: LIGHT LOWER BODY
Squats: 3x15
Leg Press: 3x15
Leg Extensions: 3x15
Leg Curls: 3x15
Calf raises: 3 sets max reps
Wednesday: LIGHT UPPER BODY
SAME WORKOUT EXCEPT EVERYTHING IS 3X15
Thursday: HEAVY LOWER BODY
SAME WORKOUT EXCEPT EVERYTHING IS 5X5
I would be very appreciative if everyone could make some comments on my plan. Also, I would like to know which shoulder exercise is better for developing my shoulders. Thanks for taking the time to read this guys!
im 17, (18 in october), i weigh about 140 right now, but im gonna cut to either 130 or 135 for wrestling which starts in november. im pretty strong for my body weight. my main goal is to not lose any muscle when i start to cut for wrestling, i just want to maintain the gains that i made in the off season.
and yes...im doing free squats
__________________
\"Gold medals aren\'t really made of gold. They\'re made of sweat, determination, and a hard-to-find alloy called guts.\" Dan Gable
phsgrappler- i agree with what has been said above. imo you would be better of doing a routine made by a pro strength-coach. here is a really good routine for gaining strength...
quote:Originally posted by GqArtguy: power clean for 15 reps = shitty workout
Your clients are gonna LOVE your methods of instruction! [/quote]But it's true. The boy's basic idea is kinda OK, but the exercise choices, combined with the rep schemes, are off.
Ditch the isolation movements: bi curls, tri extensions, leg extensions and curls. And leg presses. Add in chins somewhere. And deadlifts or Romanian Deadlifts. Do an oly lift at the beginning of each workout: say power clean for one, and push press for the other, perhaps. And no more than 5 reps on the oly lifts.
Look at the routine again, on Wednesday those 5x5s become 3x15s.
To the others, perhaps you could explain why 3x15 for the power cleans is "shitty". A better understanding of the underlying principle as to why this is so will help phsgrappler05 make better workout decisions in the future. I'm by no means new to this but I haven't as yet incorporated this lift into my routine and am thinking of doing so. I would also appreciate learning the reasoning behind this statement. Thanks.
One would do a power clean to, well, develop power, as with any explosive or olympic vatiation. Power does not get developed with a weight that would allow 15 reps; that weight is too light. Pretty much, 6 reps, with an appropriate weight, would be the most reps someone would generally do for explosive, power training, and most routines would call for anywhere from single reps through 5 reps.
Very often, blanket statements such as "15 reps of power clean = shitty workout" have a kernel of truth behind them, but they aren't necessarily the most enlightening or accurate.
I did Chad Waterbury's TBT routine recently, and sets of 15-18 power cleans are completely consistent with the instructions for choosing exercises/rep schemes in weeks 5-8. Just a thought.
And very often blanket statements make some major assumptions that aren't always correct. I sometimes do 21 rep Power Cleans. I think it is very effective for my goals. I also think it could be effective for a grappler, but not in the scheme described in the original post. I agree that if you are working to develop MAX power output for a single rep you want to keep the reps very low. You don't always have to think of power in terms of just a few seconds. Training at your maximum power output for a given exercise for 1 to 2 minutes can produce a very effective training responce across more parameters than just max strength or power for a single rep. I do not try to convince myself that it is the best scheme for max strength improvements or that it will improve my clean technique(I train those on separate days). My objective is to train at maximum power output over a given amount of work, to develop the capacity to do the same amount of work in a shorter time. I think the total power of a workout has a large impact on the neuroendrocrine responce and training adaptations.
Originally posted by Buk: And very often blanket statements make some major assumptions that aren't always correct. I sometimes do 21 rep Power Cleans. I think it is very effective for my goals. I also think it could be effective for a grappler, but not in the scheme described in the original post. I agree that if you are working to develop MAX power output for a single rep you want to keep the reps very low. You don't always have to think of power in terms of just a few seconds. Training at your maximum power output for a given exercise for 1 to 2 minutes can produce a very effective training responce across more parameters than just max strength or power for a single rep. I do not try to convince myself that it is the best scheme for max strength improvements or that it will improve my clean technique(I train those on separate days). My objective is to train at maximum power output over a given amount of work, to develop the capacity to do the same amount of work in a shorter time. I think the total power of a workout has a large impact on the neuroendrocrine responce and training adaptations.
Youre talking about (or at least describing) density work and thats very different than just doing 15 consecutive reps of power cleans.
Even in sports where you have to constantly produce power (i.e. MMA, volleyball, etc.) youre only producing it in short bouts rather than 2 consecutive mintues.
Quote:
Very often, blanket statements such as "15 reps of power clean = shitty workout" have a kernel of truth behind them, but they aren't necessarily the most enlightening or accurate.
I did Chad Waterbury's TBT routine recently, and sets of 15-18 power cleans are completely consistent with the instructions for choosing exercises/rep schemes in weeks 5-8. Just a thought.
The goals between that routine and the goals stated by Grappler are not the same.
Most people have shitty form when comes to o-lifts (even power versions), higher reps in a single set is not going to make your form better, and improper form which will not give you the results you desire, whatever they may be. Finally, your form WILL break down as you get to 15 reps unless your using a very very light weight.
For what its worth, I think its irresponsible for gurus to throw in snatches or cleans in routines for reasons stated above. You dont have to have the form of an o-lifter, but most people dont put in the time to learn these lifts and dont realize that if you want to train for "power" or "power output within a workout" or whatever, you have an exercise pool that goes beyond o-lifts.
__________________
"The strongest steel goes through the hottest fires."-Anonymous
"When you begin to believe nothing is heavy, all weights become light." -Rossbow
"Just remember, somewhere there is a little Chinese girl warming up with your max."-Jim Convroy
"It's a round hole, dammit. Everyone fits."--Anonymous Mod at Strengthmill
quote:Originally posted by GqArtguy: power clean for 15 reps = shitty workout
Your clients are gonna LOVE your methods of instruction! [/quote]
__________________
"The strongest steel goes through the hottest fires."-Anonymous
"When you begin to believe nothing is heavy, all weights become light." -Rossbow
"Just remember, somewhere there is a little Chinese girl warming up with your max."-Jim Convroy
"It's a round hole, dammit. Everyone fits."--Anonymous Mod at Strengthmill
Wrestlers need to be able to go all out for up to 2 minutes at a time. They then get about a 10 second rest and start over, twice. Wouldn't his 15 rep scheme help his ability to do so?
__________________ 'I feel sorry for people who don't drink. When they wake up in the morning, that's as good as they're going to feel all day. ' ~Frank Sinatra
WARNING: The consumption of alcohol may create the illusion that you are tougher,
smarter, faster and better looking than most people.
Originally posted by BILL2380: Wrestlers need to be able to go all out for up to 2 minutes at a time. They then get about a 10 second rest and start over, twice. Wouldn't his 15 rep scheme help his ability to do so?
Its a very technical lift and hes going to be using some really light weight so no. He'd be better off doing some grip work and some strongman conditioning work that develops the skills he needs on the floor (ie explosive power, rotational power, static endurance, etc.) He can get creative if he doesnt have implements, there have been a lot of threads on that topic.
__________________
"The strongest steel goes through the hottest fires."-Anonymous
"When you begin to believe nothing is heavy, all weights become light." -Rossbow
"Just remember, somewhere there is a little Chinese girl warming up with your max."-Jim Convroy
"It's a round hole, dammit. Everyone fits."--Anonymous Mod at Strengthmill
Linear Mode
