My first explosive training day: WOW!

[chris_f]

Wow really seems to be the best word to describe how i feel... I have that refreshing kind of exhaustion that I haven't felt in a while from weight training!

Question though: How does explosive training impact strength gain? Do explosive lifts increase strength? Have no effect? Simply enhance the recruitment of muscle fibers, which would help you on your strength days?

[GqArtguy]

If you train your body to move a weight quickly then you will be able to lift more provided that you are also working on strength.

Max effort training will provide the stimulus to recruit more muscle fibers because youre training the CNS to fire in a short amount of time. Training for power does assist in CNS development as well and allows you to apply this with sub maximal weights and increase your ability to move a load faster. If you combine them then youll have a synergistic effect. Thats why workouts by Westsiders have a Max effort and Dynamic effort day: 1) build raw strength, 2) build the ability to exert maximium power with a given load.

Another example would be olympic lifters. They train for strength and power and although they clean 400 or so in competition, they can deadlift well beyond that into realms of triple bodyweight (ie 600-800lb pulls depending on the weight class).

[chris_f]

As always, thanks Gq! Now you said you would put the explosive training first in the week, and the max effort training on friday. I'm still curious as to your reasoning behind that.

[GqArtguy]

Also I would go here, its sports specific but the articles and Q&A's do have some really good discussions about power, speed, strength, etc.

http://www.higher-faster-sports.com/articles.html

[GqArtguy]

Form deteriorates very easily on power days. Its why you dont see reps higher than 5 on o-lifts, speed bench, de box squats, etc. The goal is to train for maximal power production, and higher reps cause fatigue which inhibit the former.

I would rank your days in this order based on most draining to least:

Max Effort
Power days
Repitition Days

If youre lifting 3 days a week, youre most likely going to be freshest on Mondays. Since power days rely heavily on form, you want to do those while youre most fresh. This is why ME day is not on monday. Since power training is a draining day regardless, you dont want hammer your body with a max effort day a day later, so thats why rep day is in the middle. Since ME day is the most taxing, its better to have the wkend to rest up rather than just a day before your next activity. Make sense?

[chris_f]

Actually, yes... It makes perfect sense. Thanks again, Gq. And i'll check out that link after work. [img]smile.gif[/img]

[Jimbo]

Great post! I was actually thinking of posting something cause I had a H377 of a workout today too! Feels GREAT!

Must be something in the air. My favorite radio station was blairing fantastic tunes with no talking interupts.

When it's good...it's REALLY GOOD!

[chris_f]

haha... jimbo... i was staring at your post for a minute, thinking "what the hell is H377?!? Is that some new routine i've never heard of?" I'm not even blonde!

The thing about todays workout for me though, is that the day today is actually pretty crappy out here in RI. It's pouring rain, and I really had to drag my ass outta bed to make it to the gym.

Working out at the YMCA also means I get to listen to Enya, the Alman Brothers and Matchbox 20 while I lift; REALLY inspiring music right there!

I LOVE explosive training. Man, does it feel great! [img]smile.gif[/img]

[OldGuy]

What was today's routine, shark?

[Chris Correia]

Originally posted by sharkbait31:
haha... jimbo... i was staring at your post for a minute, thinking "what the hell is H377?!? Is that some new routine i've never heard of?" I'm not even blonde!

The thing about todays workout for me though, is that the day today is actually pretty crappy out here in RI. It's pouring rain, and I really had to drag my ass outta bed to make it to the gym.

Working out at the YMCA also means I get to listen to Enya, the Alman Brothers and Matchbox 20 while I lift; REALLY inspiring music right there!

I LOVE explosive training. Man, does it feel great! [img]smile.gif[/img]

Obviously, on this forum one can actually type HELL without having it censored. (Let's not get too, wild, though, gentlemen. )

GQ: You noted form deteriorating quickly on power days and also the need to be fresh. But I've read the rationale (and seen programs reflecting it) that oly lift training five days is OK due to the lack of a negative movement; hence, it isn't as taxing a regular lifting. Personally, I could not imagine doing oly lifts Mon-Fri except if I did really low reps and just a few sets.

[Jimbo]

Ha...I just don't usually use profanity..hell..THERE I said it.

Now I feel like a bad boy.

[GqArtguy]

GQ: You noted form deteriorating quickly on power days and also the need to be fresh. But I've read the rationale (and seen programs reflecting it) that oly lift training five days is OK due to the lack of a negative movement; hence, it isn't as taxing a regular lifting. Personally, I could not imagine doing oly lifts Mon-Fri except if I did really low reps and just a few sets.

It may lack a negative movement but the lift still has a strong nerual component. Westsiders dont deadlift too often because of this. If by taxing you mean creates more microtears then youre right, but the nerual component still remains.

You can train olys 5 days a week but you have first work up to that, and Shark is throwing in days of limit work and rep work, which changes things. If her were to spread out the strength-end and rep work throughout, he could train olys 3 days a week and be fine assuming his volume was in check for each aspect.

[chris_f]

OldGuy... today's routine was:

Workout C (4x4, rest 2 min):

A) 1 Arm Dumbell Snatch
B) Jump Squat
C) Explosive Bench (on Smith machine)
D) Explosive Pulldown
E) Farmers Walk (6 minutes)

[OldGuy]

Thanks. Impressive.

[chris_f]

That workout was insanely fun! I can't wait til next week! [img]smile.gif[/img]