Mel, I want to respond to your post from this thread,
Some Stage 3 questions, here in your log--mainly because we're talking about altering the NR4W program for your individual needs and I thought that belonged here more than in the general NR4W forum where it might be misunderstood.
Quote:
Originally Posted by mel
Lisa~you are the best! I was hoping you'd stop by. I really wanted to make sure that the changes I wanted to make were in line with good training practices, so your thoughts and ideas were very important to me. I have to say, I'm not one to change a program. I am usually very happy doing what is prescribed and don't want to do anything that would wreck the spirit and intent of this program. That's mainly why I asked, because I want to make sure that any little adjustments I make still fit in with the program goals.
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Thanks for your kind words. I love it when people want to know more. I did stage 3 workout B again yesterday and while lifting I thought of some things I wanted to say about how I view this stage (since you seem to
want to hear it).
What Alwyn wrote / What I'm thinking
Stage 3 Workout A
3 sets of 6 reps
A) One Arm Dumbbell Snatch / explosive lift, a metabolic choice
B1) Dumbbell single leg RDL / unilateral hip-dominant
paired with
B2) Barbell bent over row / horizontal pulling
C1) dumbbell single arm overhead squat / bilateral quad-dominant
paired with
C2)dumbbell incline bench press / horizontal pushing
D1) plank / core stability
D2) reverse woodchoppers / core rotational
Bodyweight matrix / metabolic finisher
If you compare this with stage 3 workout B, you get the intent of the program:
Stage 3 Workout B
3 sets of 6 reps
A) Barbell Romanian deadlift with bentover row / combination lift, a metabolic choice
B1) Partial single-leg squat / unilateral quad-dominant
paired with
B2) Wide-grip lat pulldown / vertical pulling
C1) Back extension / bilateral hip-dominant
paired with
C2) YTWL / his shoulder-healthy corrective substitution for vertical pushing
D1) Swiss-ball crunch / core flexion
D2) Hip flexion / hip flexion (duh, just think core flexion from the bottom up, aka, lower abs)
D3) Lateral flexion / lateral flexion (duh again, any kind of side flexion)
E) Prone cobra / back extension or thoracic stability
Intervals / metabolic finisher
Quote:
Originally Posted by mel
My issue here, is often, if there aren't suggestions in the book, I'm not sure what to do. Or, I'm doing the advanced version already. For example, I do the swiss ball pike instead of the jackknife and I don't know a more advanced move. So, i did more reps of those. I really like what you say about the movement plane. I think that will help me pick exercises. Do you have any other suggestions on how to look for advanced versions of exercises? I wish I knew enough about this to know on my own, but I'm pretty afraid of doing the wrong thing....
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Be fearless. Ask if you're uncertain.
Pikes are a great choice. Try a hold at the top to increase difficulty. Or move to other hip flexion choices like your best hanging leg raise variation.
Planks are core stability. Taking away a limb (arm, leg, or opposite arm and leg) can make them tougher. Hands on a ball versions are tougher. A tougher core stability movement would be dragon flag variations. Even your handstand push-ups require core stability. Any kind of push-up-like thing will be a core stability choice, like CT's shoulder gliders.
Swiss ball crunch is core flexion and it's a pretty easy choice too, even if you choose a weighted long-arm version. Tougher choices are cable pulldown abs (standing) or cable crunches (kneeling), any kind of loading during a crunch, but especially those versions that don't allow your back to be supported by anything.
The lateral flexion choices in the book are, again, not my favorites. But any movement that requires side flexion applies. Saxon side bends, side plank hip raises, side flexion off a back extension machine, etc.
Going through both workouts in this fashion helped me to see where the vertical push would fall. That made me think that if you wanted to, you could put your handstand push-up in that spot, but I wouldn't leave out the YTWL. You could move the YTWL to your warm-up and do it unweighted for higher reps, or you could use one set of weighted YTWL's as a warm-up for the handstand push-ups possibly. The best choices depend on your own shoulders and what would be best for them. The more I thought about it, the more I felt that if you're going to put handstand push-ups into this program, that this is the correct location for them. Then it's only a decision about the best location in
your program for the YTWL's. So, how's your shoulder stability and mobility? Where do you need work for shoulders?
Quote:
Originally Posted by mel
Again, I can't tell you how much I appreciate the time and thought you put into answering. It is reassuring and helping in my learning process. You Rock!
mel
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You are so welcome. That made me feel great! (And on a day when my teenage son's comments left me feeling inadequate.) You made my day.
