Obviously the weights would go up each week (and reload in week 5) and this would be for Cleans and Squats 2x's a week with bodybuilding exercises 2x's in the 6-8 rep range (including RDL/Good Mornings).
The split:
Monday - Cleans, Squats, RDL
Tuesday - Chest/Back
Thursday - Cleans, Squats, Good Mornings
Friday - Shoulders/Arms
This is kind of based off Quik's program (:P….thanks bro!).
Thanks for the help.
FYI - hypertrophy for 4 weeks before and Power-Speed for 3 weeks after before going into a 2 week Maintenance/Taper period.
Obviously the weights would go up each week (and reload in week 5) and this would be for Cleans and Squats 2x's a week with bodybuilding exercises 2x's in the 6-8 rep range (including RDL/Good Mornings).
Don't know what 3-1-3 means but…
You're going to have to unload twice. You can't do max strength for 7 weeks straight.
I thought you didn't need to unload a second time, especially if going from something like MaxS into something like Power-Speed (definte drop in intensity)? I wasn't going to go 7 weeks straight.
Well, 6x2 is not unloading. Volume is supposed to be cut by 40-50%. Loading and unloading can get pretty complicated and there are plenty of versions. I still don't understand it that well. You should probably try something like this:
Originally posted by delldell
Well, 6x2 is not unloading. Volume is supposed to be cut by 40-50%. Loading and unloading can get pretty complicated and there are plenty of versions. I still don't understand it that well. You should probably try something like this:
Well I got confused a bit with your week 1 and 2 setup…..but it's clear now.
How is 6x2 not unloading if week 1 you did 25 reps, week 2 you did 18, week 3 15 and then this? It's a smaller amount of reps so why would it not be unloading? I guess that's my biggest thing, if total volume is dropped, does it really matter how the volume is spread out?
And, also, you are increasing intensity each week with that setup you suggested, correct?
So would 5x2 be better since you're dropping by about 33% from 15 reps to 10 reps? I'm just trying to get an understanding of this whole volume/intensity periodization thing….
Yeah it would. I still don't know much about loading/unloading.
You really shouldn't think in terms of bodyparts or lifts, but the "organism." It's better to think overall volume per WEEK. So on unloading, other stuff's volume can be cut down as well.
There's lots of ways. The most basic is 3 on 1 off.
Anyway, I wouldn't worry about it too much in terms of peaking for your meet or whatever. It's more about letting your body recover.
Any thoughts on the real necessity of max strength training for 400/800m athletes? Some would argue that hypertrophy of fast twitch fibers caused by max strength slows an athlete down because of added weight, and is not really needed for longer sprints. I currently alternate 1 max strength day with 1 circuit day, trying to bring my weight down to around 170 from 175.
Eh…for 800 M I guess it wouldn't be so important, but if you're a sprinter I don't see any reason why not. You want to get your general strength up. If that causes some functional hypertrophy, it shouldn't be a problem. Why do you want to lose weight? Is it reducing bodyfat or muscle?
Thanks… I am basically trying to lose weight without losing strength. My 1RM is not important to me really, general strength specifically in core muscles is. Most of the collegiate sprint/md people i see are smaller than me in the upper body. This has caused me to wonder if the muscle i carry around on my upper body is really necessary.
I'm curious what Mike thinks about unloading/loading. Do you believe more in gradually increasing volume (vague example being 3x5, 4x5, 5x5, cut down to 3x3) or starting with volume up and gradually cutting down and starting over again a little higher on the reload? Or is something completely different used at LSU?
