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07-23-2007, 01:53 PM
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#1 (permalink)
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Senior Member
Join Date: Feb 2007
Location: Tampa Fl
Posts: 237
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Bompa Hybrid Periodization
I decided to really move my focus into yearly periodizations. Seems to be a pretty debatable subject whether or not it is optimal to do IF the trainee is not a competitive athlete. I have to say I'm more on the yealry priodization side than not. I have already completed a mini periodization (going through 6 months). Now I'm going for a year. This is loosely based on Tudor Bompa's methodologies. Here's the run down:
My goals:
This year I want more functional hypertrophy (say 4-6lbs worth). Really lower the bodyfat into lower teens (10-12% I don't see lower percent as realistic nor maintaneable). Increase snatch performance and weight and increase sprinting speed.
Currently:
6'3"
220lbs
14% BF
40yd sprint (no cleats) :05:60 (If I can't get below the 5 seconds....sigh)
snatch: Too many "force bleeds" from compensating form for injuries that no longer are an issue -- 135lb
Periodization looks like this:
3
AA
L.A. /O2
4
HYPERTROPHY
L.A./O2
6
MxS
L.A./ALACTIC/O2
4
CONV. TO PWR
ALACTIC
10
HYPER./IMPROVE PWR
ALACTIC
2
AA
L.A./ALACTIC/O2
5
MxS/EX
ALACTIC/ L.A.
4
IMPROVE PWR
ALACTIC/L.A.
9
MAINT./IMPROVE PWR
ALACTIC/L.A.
4
OVER-REACH
ALACTIC
AA has already started and I left my stats at the gym. I'll post them manana.
__________________
"If you do most of your training on a balance board, a Swiss Ball, or a Bosu ball, you'll have a tremendous core and a small, weak body that we'll all laugh at."
TC Luoma
thefitnessroad.com
Current training regiment here
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07-24-2007, 04:10 PM
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#2 (permalink)
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Senior Member
Join Date: Feb 2007
Location: Tampa Fl
Posts: 237
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AA week1 day1
Really trying to be aware from any tissue problems. Pushing for some lactic acid buildup.
Circuit approx. 1min rest between exercises and 2 between sets
1. Birddog 16/16/18
2. Chinups 8/8/6
3. Dips 9/10/9
4. Pistol Squats 12/14/6
5. 1Leg Bridges 12/10/6
6. Side Plank Rotations 8/10/12
7. Centipede 7/8/7
8. S.B. Inchworm to Pike 4/5/5
9. Spiderman Crawl 12/12/12
Problem areas:
- right ql flared up a bit during birddog
- right gh joint area slight pain during eccentric portion of chinup
- old sternum injury pain during dips
- right glutes significanlty weaker than left...caused the drop off during pistols and bridges.
got me some homework
__________________
"If you do most of your training on a balance board, a Swiss Ball, or a Bosu ball, you'll have a tremendous core and a small, weak body that we'll all laugh at."
TC Luoma
thefitnessroad.com
Current training regiment here
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07-24-2007, 04:14 PM
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#3 (permalink)
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Senior Member
Join Date: Feb 2007
Location: Tampa Fl
Posts: 237
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AA week1 day2
Lactic Acid tolerance Training. Wanted to hit the track, but good old rain forced the sub.
Using plyos for training.
Circuit 1min rest between exercise and 2 between sets
1. Inclined feet depth pushups 4/5/6
2. Depth Jump to high jump 8/8/8
3. Jumping Split Squat 12/12/12
4. Tuck Jumps 10/9/5 - nearly wiped out on the last one.
__________________
"If you do most of your training on a balance board, a Swiss Ball, or a Bosu ball, you'll have a tremendous core and a small, weak body that we'll all laugh at."
TC Luoma
thefitnessroad.com
Current training regiment here
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07-25-2007, 11:05 AM
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#4 (permalink)
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Senior Member
Join Date: Feb 2007
Location: Tampa Fl
Posts: 237
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Day3 Week1
Hit some rough patches here. Plenty of assymetries and weak points to work on in the future.
Circuit/ 1min active rest between exercises and 2 between sets
1. DB DEADS 120x12/130x10
2. DB 1ARM MILITARY 40x16/45x10
3. DB 1ARM PLANK TO ROW 15x16/10x16
4. 1ARM DB BENCH 60x16/65x10
5. DB HANG CLEANS 80x8/80x8
6. 1ARM DB OVHD SQUAT 40x10/35x10
7. W COBRA ON BENCH 10x10/10x8
8. BULGARIAN SQUAT AND TORSO TWIST 5x10/5x10
9. DB 3PT CURLS 25x3/20x4
__________________
"If you do most of your training on a balance board, a Swiss Ball, or a Bosu ball, you'll have a tremendous core and a small, weak body that we'll all laugh at."
TC Luoma
thefitnessroad.com
Current training regiment here
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07-25-2007, 12:36 PM
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#5 (permalink)
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Has Pretty Lips
Join Date: Aug 2004
Posts: 8,368
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I meant to say "good luck" the other day when you posted this one. I just picked up his periodization book the other day (haven't read it yet). It's interesting in general, and I'm interested in how this works for you.
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07-26-2007, 08:33 AM
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#6 (permalink)
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Senior Member
Join Date: Feb 2007
Location: Tampa Fl
Posts: 237
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Thx Gobbla, it's definitely a good reference book. I don't know too many strength coaches/authors that don't reference the guy.
Day4Week1
Day off the soccer and football fields are closed of for maintenance....so no outside sprinting work. The nerve of those guys maintaining their property when I'm trying to cleat it all up with drills and sprints.
__________________
"If you do most of your training on a balance board, a Swiss Ball, or a Bosu ball, you'll have a tremendous core and a small, weak body that we'll all laugh at."
TC Luoma
thefitnessroad.com
Current training regiment here
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07-27-2007, 03:46 PM
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#7 (permalink)
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Senior Member
Join Date: Feb 2007
Location: Tampa Fl
Posts: 237
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Day5 Week1 TGIF
Strength drills fro adductors before hand...extended the warmup a bit.
All barbell action/ Circuit/1min rest between exercise/2 between sets
1. OVHD Squats (narrow stance) 65x6/ (wide stance) 65x8/65x12
2. Bentover Row 135x8/155x10/155x12
3. Bench Press 155x8/175x12/175x12
4. 1Leg RDL 65x10/85x12/85x12
5. Chops 55x10/65x8/65x9
6. Reverse Grip Curls 45x8/55x10/65x6
7. Snatch Grip Upright Rows 65x8/75x10/75x10
8. 1Arm Jammers 65x16/80x16/95x16
__________________
"If you do most of your training on a balance board, a Swiss Ball, or a Bosu ball, you'll have a tremendous core and a small, weak body that we'll all laugh at."
TC Luoma
thefitnessroad.com
Current training regiment here
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07-30-2007, 11:32 AM
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#8 (permalink)
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Senior Member
Join Date: Feb 2007
Location: Tampa Fl
Posts: 237
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Day1 Week2
Hit a wall for aerobic endurance while doing this circuit. I had to increase the rest a bit (from 45 sec to 1min). Totally missed adductor drills during warmup. Felt good about the outcome after I was done.
Circuit/45sec rest breaks between exercise/2min between sets
1. Bird Dog 9/10/10
2. Chins 8/9/9
3. Dips 10/11/11
4. 1Leg Squats 10/12/12
5. 1Leg Bridges 12/10/10 --Glutes were screaming at 3rd set
6. Side Plank 1Leg Abducted 5sec/20sec/20sec (had to regress to bent knee with 1leg abducted for the 2nd and 3rd set)
7. Centipede 9/10/11
8. S.B. Inchworm to pike 5/6/6
9. Spiderman crawl 14/14/14
__________________
"If you do most of your training on a balance board, a Swiss Ball, or a Bosu ball, you'll have a tremendous core and a small, weak body that we'll all laugh at."
TC Luoma
thefitnessroad.com
Current training regiment here
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08-01-2007, 01:49 PM
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#9 (permalink)
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Senior Member
Join Date: Feb 2007
Location: Tampa Fl
Posts: 237
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I skipped Day 2...too much stuff going on..
Week2 Day2
Right outer elbow felt "stiff" and needed to be watched over a bit during the session.
Left heel raising up and turning in during squat type motions. Probably the usual tightness but I'll make an effort to hit some SMR tonight.
Left posterior shoulder area did not like the deadlift today.
Circuit/ 45 sec rest between exercises/2min between sets
1. DB Deads 65x10/65x10/80x7
2. DB 1Arm Military 45eax8/45eax9/45eax8
3. DB 1Arm Plank Rows (really holding body in the plank without too much movement of the hips) 10x7ea/10x8ea/10x8ea
4. DB 1Arm Bench 65x6ea/65x6ea/65x7ea
5. DB Hang Cleans (had to discontinue after 2nd set...I could not make the minimum reps) 45x8/45x6
6. 1Arm DB Squat 45x5ea/45x6ea/45x6ea --left foot really acting up
7. W Cobra 5eax10/5eax12/5eax12
8. DB Bulgarian Squat with Torso Twist 5x5ea/5x9ea/5x9ea
9. 3Pt Curl 20eax4/20eax4/25eax2
__________________
"If you do most of your training on a balance board, a Swiss Ball, or a Bosu ball, you'll have a tremendous core and a small, weak body that we'll all laugh at."
TC Luoma
thefitnessroad.com
Current training regiment here
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08-03-2007, 12:05 PM
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#10 (permalink)
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Senior Member
Join Date: Feb 2007
Location: Tampa Fl
Posts: 237
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Skipped day 3. I worked on my plyo box project. I used the manual saw to cut the wood for the box. Shoulder a bit sore....oh well
Day 4 Week 2
TGIF Get'er done
15 minutes of warmups/drills
Circuit 45 sec break between exercises/2min between sets
Unlike Bompa's protocols, I ddin't bother guesstimating my 1RM and progressing % of intensities every week. Bompa did mention shortening of the rest breaks and increasing volume, and I will go that route to increase progression.
1. Ovhd BB Squat 85x12/85x14/85x14
2. BB Bentover Row 165x12/165x12/165x9
3. BB Bench Press 185x12/185x12/185x14 -right pec pain near connection distal points
4. 1Leg BB RDL 95x12/95x14/95x16
5. BB Chops 70x8/70x10/70x10 - ROM dramatically dropping....really fought to keep spine neutral as possible
6. BB Reverse Cheat Curls 65x8/85x7 -- stopped pain in thumb and pinky right hand
7. BB Snatch Grip Upright Rows 95x10/105x10/105x8
8. 1Arm Jammers 95x20/95x20 -- stopped bench press pain manifested to this movement.
TGIF
__________________
"If you do most of your training on a balance board, a Swiss Ball, or a Bosu ball, you'll have a tremendous core and a small, weak body that we'll all laugh at."
TC Luoma
thefitnessroad.com
Current training regiment here
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08-06-2007, 10:00 AM
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#11 (permalink)
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Senior Member
Join Date: Feb 2007
Location: Tampa Fl
Posts: 237
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Last week of AA training/ Hit it hard:
Week3 Day1
Circuit 30sec rest between exercise (It ended up being 30sec 1st round/20-45sec 2nd round/and 1min 3rd round) 2min between sets.
1. Bird Dog 20/22/16
2. Chinups 9/6/6
3. Dips 11/12/11
4. 1Leg Squat 12/14/10 (got to a lower point today...butt just below knee level)
5. 1Leg Bridges 12/12/10
6. Side Plank w/leg abducted (regressed form) 20sec/15sec/17sec
7. Centipede 11/12/11
8. S.B. Inchworm to Pike 6/7/5
9. Spiderman crawl 16/16/13
Football season is about to start....feeling the urge to kick back some brewskies with a load of extra hot wings 
__________________
"If you do most of your training on a balance board, a Swiss Ball, or a Bosu ball, you'll have a tremendous core and a small, weak body that we'll all laugh at."
TC Luoma
thefitnessroad.com
Current training regiment here
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08-07-2007, 11:20 AM
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#12 (permalink)
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Senior Member
Join Date: Feb 2007
Location: Tampa Fl
Posts: 237
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Week3 Day2
FINALLY!!! I got my arse back into the grass fields for some sprint drills. Hot as hell out here so the drilling didn't last long.
15Minutes Sprint Drills (A-drills etc.)
100yd sprint x1 (form got sloppy towards the end).
__________________
"If you do most of your training on a balance board, a Swiss Ball, or a Bosu ball, you'll have a tremendous core and a small, weak body that we'll all laugh at."
TC Luoma
thefitnessroad.com
Current training regiment here
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08-07-2007, 08:52 PM
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#13 (permalink)
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Snatchtastic
Join Date: Dec 2006
Location: The D
Posts: 3,384
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Hey Trainerty. Your workouts are lookin' good! It's hot as hell in down there (I was down in Tampa today) - I can't believe your were doing sprint drills outside.  |
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08-08-2007, 11:17 AM
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#14 (permalink)
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Senior Member
Join Date: Feb 2007
Location: Tampa Fl
Posts: 237
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Jill: To say the least, the heat wiped me out before I started. I've been in negotiation to use an indoor soft track nearby. Hopefully, that will be an option in the near future.
Thx for stopping by
Week 3 Day4
Last week is becoming brutal. This is the second day I needed a to wipe down my area of the gym from profuse sweating. Beat all prior numbers and increased ROM in many of the lifts...so it's worth it.
Warmup 25min (I was stiff coming in...needed more time to warmup)
Circuit 30sec rest between exercises/2minutes between sets....brutal
1. DB Deads 80eax8/80eax9/80eax10
2. DB 1Arm Military 45x18/45x20/45x16
3. DB 1Arm Plank Rows 10x16/10x20/10x22
4. DB 1Arm Bench 65x14/65x20/65x16
5. DB Hang Clean 45x9/45x6/45x6
6. DB 1Arm Squat 45x14/45x16/45x20
7. W Cobra 5eax12/5eax14/5eax12
8. Bulgarian Squat w/torso twist 10x10/10x12/10x12
9 3PT DB Curl 25x3/25x2/25x3
Total time 1hr 30min
__________________
"If you do most of your training on a balance board, a Swiss Ball, or a Bosu ball, you'll have a tremendous core and a small, weak body that we'll all laugh at."
TC Luoma
thefitnessroad.com
Current training regiment here
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08-09-2007, 09:35 AM
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#15 (permalink)
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Senior Member
Join Date: Feb 2007
Location: Tampa Fl
Posts: 237
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Week3 Day4 (the real day 4)
Screwed up the days a bit:
I was able to use a large baseball field today. Hot and humid as hell on a bad day. 15 Minute workout looked like this:
A-Drills 20yds
Cycle steps
Buttkickers
Heel Bounds
Ankle hops
Lateral Ankle hops
1Leg ankle hop over object
1Leg Lateral Bounds
Sweating buckets
__________________
"If you do most of your training on a balance board, a Swiss Ball, or a Bosu ball, you'll have a tremendous core and a small, weak body that we'll all laugh at."
TC Luoma
thefitnessroad.com
Current training regiment here
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08-10-2007, 11:10 AM
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#16 (permalink)
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Senior Member
Join Date: Feb 2007
Location: Tampa Fl
Posts: 237
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Week3 Last Day of AA
Warmup time 20min
Circuit/ Only take enough rest between exercises to change weights/2min between sets
1. BB OVHD Squats 95x10/95x12
2. BB Bentover Row 175x12/155x12
3. Bench Pres 205x10/205x14
4. 1Leg RDL 135x8/135x8
5. Plank Rotations 20x/20x
6. Cheat Reverse Curl 95x6/95x5 (right thumb pain)
7. Snatch Grip Uprights 115x8/115x10
8. BB 1Arm Jammers 115x12/115x12
Numbers didn't look too good today and the form was getting a bit sloppy on the 2nd set. I didn't continue to 3rd set. Happy with increased hip/ankle mobility.
TGIF
__________________
"If you do most of your training on a balance board, a Swiss Ball, or a Bosu ball, you'll have a tremendous core and a small, weak body that we'll all laugh at."
TC Luoma
thefitnessroad.com
Current training regiment here
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