i am interested in seeing some of your routines, i am interested in seeing different variation, so list em fockers
Day 1 Bench Press - 10x3 Pullups - 4x6 Squats - 4x6 Romanian Deadlift - 4x6 Upright Row - 4x6 Day 2 Deadlift - 10x3 Lunges - 4x6 Dips - 4x6 Bent-Over Row - 4x6 Overhead Press - 4x6 Day 3 Pullups - 10x3 Incline Bench Press - 4x6 Front Squats - 4x6 Step-ups - 4x6 Push Press - 4x6
One legged squats w 45# plate 3x3 or 5x5 weighted dips or one armed pushups 3x3 or 5x5 35-45lb weighted pulls/chins 3x3 or 5x5 Clean and press 5x5 Deadlifts 3x3 or 5x5 I do 1 excercise a day
Thursdays-Bench Saterdays-Squats,200 sit ups Sundays-Deadlifts,200 sit ups Tuesdays-Double arm bicip curls,Double arm rope pull downs
Yes. It keeps me fresh for the next days lift,dramatically reduces recovery time, and increases my strength very rapidly and reduces my recovery time significantly. I call it training as working out means youve exhausted your muscles and CNS.:good
Sure. I am 5foot 8.25inches at 153lbs I can one legged squat a max of 70lbs I can do 2 one armed pushups w 45 pounds in my backpack and using the perfect pushup device I chin and pull 7 reps with a 45lb plate attached around my waist. I deadlift 320lbs for 2 reps. Dont have any more weight for a one rep max yet. I have been doing this routine for 6 months and i have never been stronger or more cut. I researched Pavel Tsatsouline and his grease the groove method along with great articles at t-nation.com and Gymjones.com. I do work 10-14 hour days and getting my cardio and strength training in has forced me to think outside the box a little and research (obssesivley) the latest and greatest in strength devolopment. Hope this answers most of your questions and i can answer more if you wish.:good
Impressive, Puma! I used to do Westside Barbell - which is 4 days, 2 upper 2 lower, one dynamic (explosive - lots of bands) and one maximal effort. Now I do a 2 day westside split. Which is basically dynamic lower body with maximum effort upper body, and vica versa, with various stuff.
Monday - ME Upper Tuesday - Dynamic Lower Wednesday - Light Cardio Thursday - Rep Upper Friday - ME Lower Sunday - Speed Drills As far as during the workouts, it's similar to WS4SB3 with a few changes made.
Here is an example of some of my strength/agility routine for combat sports. I also would include weight lifting as well as other exercises. http://youtube.com/watch?v=yeyQAknXzaE On this one disregard and speed through the little promo (it was for a gladiators try out thing), but there are some other great exercises like full body wheel outs that I really like in this video. http://youtube.com/watch?v=zYRl8xoFVgg
I love West side and Louie Simmons ideas...As a trainer I've gotten lots of success with all kinds of athletes with some of his stuff. I'm sure your doing great.
Thank you MrSmall. I have researched the Westside method but decided that at this time, it would take more equipment and time than i have. Very good method,btw. Do you also incorporate the "speed training" days that are advocated? How does your nutritional supplementation look?:thumbsup
I don't take any supplements, the main thing you need when training with Westside is CNS recovery, which is sleep. The speed days are excellent, and have a LOT of carryover into boxing, for me at least. I use resistance bands a lot on most days, they are excellent at getting your body used to accelerating throughout a movement, not just at the starting point. The reps are low enough to not give you that muscle soreness in the main exercises, and the supplemental exercises after a few sessions you don't get sore from much. I have a protein shake here and there, but just have a good diet (no 6 meals a day of protein/fat - just your normal 3 good meals a day)
100 sit ups followed by 30sec leg raise x 4 100 crunches same follow up and sets as sit up 100 straight leg same sollow up and set as th other 2 20 press ups x 5 10 chin ups x 10 10 pull ups x 10 10 dips x 10 20 tuck jumps x 10 20 star jumps x 10 20 weighted squats and lunges x 10