Author Topic: Improving My Current Workout (Read 2132 times)

Sam Zytka · « **Reply #20 on:** July 06, 2009, 08:09:37 AM »

any good suggestions on how to build a squat rack?
secondly i tried doing the workout A you set out with hang cleans instead of squats and it seemed very short, and didn't really tire me out much

Grayson · « **Reply #21 on:** July 06, 2009, 08:38:55 AM »

How many re[s per set are you doing?

Spencer B · « **Reply #22 on:** July 06, 2009, 08:43:39 AM »

Quote from: Grayson on July 06, 2009, 08:38:55 AM

How many re[s per set are you doing?

This is something that is very important, yet somehow I forgot to mention it...

For strength gains you want to have 3-5 sets with 3-5 reps. Starting Strength an excellent book for gaining strength in untrained individuals, it is set as 3 sets of 5 reps... Always.

Now the important thing to remember here is that strength is low volume high output. So it
is always going to tire you out if done correctly. For 3 sets of 5 reps, you're doing your 6-7 rep max a total of 15 times! Again, if you are doing it right you're going to be tired or drained in some way.

Sam Zytka · « **Reply #23 on:** July 06, 2009, 09:07:06 AM »

yea im starting to feel the burn now i did 5 reps 4 sets i just didn't feel it immediately, i guess this is because im used to instant burn from doing endurance workouts

edit
i watched a bunch of clean and snatch tutorials and my bar is very small so will this make a difference, should i switch to clean and jerk instead?

Chris Salvato · « **Reply #24 on:** July 06, 2009, 09:13:59 AM »

Don't do cleans or snatches unless you have access to an olympic barbell and bumper plates.

Sam Zytka · « **Reply #25 on:** July 06, 2009, 11:27:32 AM »

what can i do then?

?
i have been doing hang cleans on my bar for a while and they work well but im not sure

Grayson · « **Reply #26 on:** July 06, 2009, 11:46:56 AM »

Can you post a picture of the bar?

Spencer B · « **Reply #27 on:** July 06, 2009, 01:26:25 PM »

Really I wouldn't suggest Clean and Snatch or any of the technical lifts as a major exercise until you are dead sure on your form...

Sam Zytka · « **Reply #28 on:** July 06, 2009, 06:52:10 PM »

Quote from: Spencer B. on July 06, 2009, 01:26:25 PM

Really I wouldn't suggest Clean and Snatch or any of the technical lifts as a major exercise until you are dead sure on your form...

then what should i do?

Spencer B · « **Reply #29 on:** July 06, 2009, 08:05:31 PM »

Quote from: Zember on July 06, 2009, 06:52:10 PM

Quote from: Spencer B. on July 06, 2009, 01:26:25 PM
Really I wouldn't suggest Clean and Snatch or any of the technical lifts as a major exercise until you are dead sure on your form...

then what should i do?

As a MAJOR EXERCISE. You can work them as a skill if you have the right apparatus.

And as for what you should do...

Quote

WORKOUT A

Squats
OHP
Weighted pullups

WORKOUT B

Pseudo Pushups
Other pulling (This is where my suggestion of front lever exercises would be, if want to do them.)
Deadlifts

And again, once a week, sprints.

If you need to make a squat rack look at the design of 'em and the get some sturdy wood.

Chris Salvato · « **Reply #30 on:** July 06, 2009, 08:10:29 PM »

You can even replace Squats and DLs with sprints if your bar is not good...it soundsl ike you can't load up much weight on the bar you have now.

Sam Zytka · « **Reply #31 on:** July 07, 2009, 05:16:37 AM »

no i cant load up my bar much, it works fine for me usually with hang cleans but my deadlift far exceeds the total weights i have (i have around 160 in total) and if i could do squats it probably wouldnt be enough

o yea and my bar is 65 inches long and the area where you can grab is 32 inches long and weighs with the clips around 12 pounds

Chris Salvato · « **Reply #32 on:** July 07, 2009, 05:23:23 AM »

Your bar is not cut out for barbell exercises, imho.

Replace both the squats and DLs with maximal sprints, broad jumps and/or vertical jumps.

With that said, weneed to start being more careful to whom they Rx cleans, snatches and DLs. If someone has no access to a reasonable bar and is not willing to go to a gym then recommending the DL, Squat, Clean and Snatch is not an acceptable recommendation.

Spencer B · « **Reply #33 on:** July 07, 2009, 10:26:52 AM »

Quote from: Chris Salvato on July 07, 2009, 05:23:23 AM

With that said, weneed to start being more careful to whom they Rx cleans, snatches and DLs. If someone has no access to a reasonable bar and is not willing to go to a gym then recommending the DL, Squat, Clean and Snatch is not an acceptable recommendation.

Talking about me? I never said prescribes cleans and snatches to anyone for anything other than skill work... I didn't really know about the bar thing, but since I do now, I can make sure to keep it in mind.

Chris Salvato · « **Reply #34 on:** July 07, 2009, 01:24:10 PM »

No, not you -- just in general.

It is a mistake I made a while ago too -- Rx'ing cleans to everyone. Cleans are pretty amazing and should be a staple if you can make it happen -- for this trainee, though, it looks like it may be more difficult...

Anyway, yeah, maybe thats just a matter of opinion, now.

Sam Zytka · « **Reply #35 on:** July 08, 2009, 05:54:46 AM »

Quote from: Chris Salvato on July 07, 2009, 05:23:23 AM

Replace both the squats and DLs with maximal sprints, broad jumps and/or vertical jumps.

what type of structure should i have for a broad jumps, vertical jumps? do i just jump up onto something a bunch of times? Should it stay in the 4-5 rep range or should i just do it until i tire?

O yea and how long should i break in between each set of something like bench, or dips, or pullups etc...
And should i be struggling each set to finish the reps or only at the end?

Grayson · « **Reply #36 on:** July 08, 2009, 06:14:56 AM »

Quote from: Zember on July 08, 2009, 05:54:46 AM

Quote from: Chris Salvato on July 07, 2009, 05:23:23 AM
Replace both the squats and DLs with maximal sprints, broad jumps and/or vertical jumps.

what type of structure should i have for a broad jumps, vertical jumps? do i just jump up onto something a bunch of times? Should it stay in the 4-5 rep range or should i just do it until i tire?

O yea and how long should i break in between each set of something like bench, or dips, or pullups etc...
And should i be struggling each set to finish the reps or only at the end?

http://www.youtube.com/watch?v=jdjOARfnOmg&feature=PlayList&p=8F72AE7CBB8DB21F&playnext=1&playnext_from=PL&index=4 good video for broad jump, before I hurt my knee I would do about 30 at a pretty fast pace rest for about 25-35 sec. then repeat three times

For vertical jump I think you could perform tuck jump, jump squats, etc.? but Chris or Steve can help you better than me on that.

For rest time it depends, if your doing 2-5 reps you may want to rest for 2-5 min. because of the fatigue you take from performing intense sets, but if your doing 6 or more reps (endurance, metcon, etc.) you want to be keeping the rest times pretty short

JimmyD-TPK · « **Reply #37 on:** July 10, 2009, 11:15:34 AM »

i have been doing a lot of these workouts. but to mix it up try throwing in some bare crawling and reverse crawls.

and just a good parkour drill like Lines or get some friends and play PK tag those usually can turn into an all over work out including cardio

Shae Perkins · « **Reply #38 on:** July 10, 2009, 01:22:40 PM »

Quote from: jimjim25000 on July 10, 2009, 11:15:34 AM

...including cardio

I prefer the term metabolic conditioning. "Cardio" makes a lot of people think long, slow distance running, which is not always, in my opinion, the most economic use of time spent training.

JimmyD-TPK · « **Reply #39 on:** July 12, 2009, 02:27:44 PM »

after i put if after "game of PK tag" im pretty shur people would just think.. pk tag

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Author Topic: Improving My Current Workout (Read 2132 times)