Weight Training, little details

[sjharvey]

If you had to use these exercises how many workouts per week would you use them over and which exercises would you group together.

squat
deadlift
bench press
dips
bentover row
chin ups
jerks
hang cleans
squat jumps

Sorry, forgot to put those in before

[Wiegieboard]

Personally

1. (Push day) Squat,bench press, dips.

2. (Athletic technique day) Hang cleans, jerks

3. (Pull day) Deadlift, bent over row, chins

[Grizzly.]

To see muscle growth I'd personally split it up into days aswell in terms the muscle groups lke weigie has said but a little differently.

The way I write my programs is different day and different muscle groups with a full weeks rest in between because it gives it a full week to relax, you maty wonder why a week because all your muscles get alot of work during the week doing day to day things and this just tortures them so badly that it takes 2 days for the soreness to full deplete out of your system.

Monday - Chest and Triceps.
Bench Press
Dips

Tuesday - Back and Biceps
Bent Over Row
Chin Ups

Wednesday - Legs and Lower Back
Squat
Deadlift

Thursday - Shoulders
This would probably be were I would throw in the Cleans and the jerks.


^ Thats just basically something snappy and I'd throw it together with some gigantic sets which is 4 different exercises back to back with 2 minute rest and complete 5 sets before doing either your plyometric work and or your isolation exercises. You will be sore, but you will be a monstrous lol.

[Justin Devonshire]

Why would you have to use just those exercises, and what is the desired goal? (Strength / size / power etc)

They are a couple of points I would need to think about before answering that question.

[sjharvey]

Why would you have to use just those exercises, and what is the desired goal? (Strength / size / power etc)

They are a couple of points I would need to think about before answering that question.
At the mo day 1 is squats, bench and rows and day 2 is deads, dips and chins.
Thinking of doing one inbetween day 1 and 3 with squat jumps, jerks and hang cleans.
i was doing 1 heavy set of 3-5 with a lighter set of 5 but now i've switched to 3 sets of 5, it means i've lightened my weghts by 10kg but it should ensure i use weights that are appropiate and can make better strength gains consistantly while keeping my technique solid. 2-3 weeks heavy then a deload week.

[Justin Devonshire]

I think what you're already doing sounds good for strength development. If you are adding those extra lifts for power, you could always put two of those exercise at the start of each day, E.g:


Day 1:

1. Hang Clean
2. Squat
3a.Bench
3b.Row

Day 2:

1. Squat Jump
2. Deadlift
3a. Dip
3b. Pull up


Or you could use the 'Contrast Method' of Starting with a strength movement (to excite the nervous system) and follow up with the explosive equivelant of that movement pattern, E.g:



Day 1:

1a. Deadlift (strength)
1b. Squat Jump (power)

2a. Bench
2b. Row

Day 2:

1a. Squat (strength)
1b. Hang Clean (power)

2a. Pull Up
2b. Dip


If you did something similar to one of the above, there probably wouldn't be much more benefit in adding a jerk. You could always replace dips for the jerk though?

[BlueRabbit]

Personally

1. (Push day) Squat,bench press, dips.

2. (Athletic technique day) Hang cleans, jerks

3. (Pull day) Deadlift, bent over row, chins

This gets my vote.

[sjharvey]

Crap name for a post, the little details would really consist of the technical details of technique and how to safely load and use heavier weights whilst maintaining proper technique, as well as not over training due to the increased intensity of heavier than before loads and avoiding injury. But for someone who is uncoached i'm not doing too badly. P.S. yeah i know my grammer kinda sucks.

[colonel]

Day 1 A1 deadlift a2 hang cleans B1 bench press B2 bent row
Day 1 A1 squat A2 squat jump B1 Chins B2 Dips. Wouldn't bother with jerk personally

[sjharvey]

Day 1 A1 deadlift a2 hang cleans B1 bench press B2 bent row
Day 1 A1 squat A2 squat jump B1 Chins B2 Dips. Wouldn't bother with jerk personally

Im not using jerks at the moment but when i was i did notice that i was hitting the heavy bag with more power.

[colonel]

I'm not saying its not a usefull lift. Just didn't really fit with my pairings as its an odd number of exercises. Would get plenty of power from the hang cleans & squat jumps so I can afford to drop it from the group. But there's more than 1 way to skin a cat, thats just 1.

[sjharvey]

I'm not saying its not a usefull lift. Just didn't really fit with my pairings as its an odd number of exercises. Would get plenty of power from the hang cleans & squat jumps so I can afford to drop it from the group. But there's more than 1 way to skin a cat, thats just 1.

I haven't started to train in mma yet cause of money issues but from a biomechanical perspective, im not a proffessional by the way, it seems to make you lift it exactly the way you would punch. Start from the ground up, through the legs, hips, shoulders and to the end of your fist. Maybe someone who is better qualified would like to comment.

[colonel]

I can see your line of thinking & it does have some carry over although it is diifferent from a planes of motion perspective. I'm not knocking the lift by any means, it does have its uses. As a strength & conditioning coach myself I understand the importance of having a wide variety of techniques & it is 1 I have in my arsenal. Power development is beyond the scope of any one lift or technique.

[sjharvey]

I can see your line of thinking & it does have some carry over although it is diifferent from a planes of motion perspective. I'm not knocking the lift by any means, it does have its uses. As a strength & conditioning coach myself I understand the importance of having a wide variety of techniques & it is 1 I have in my arsenal. Power development is beyond the scope of any one lift or technique.

I cant argue with that one

[colonel]

Ha ha, thanks.