Weight Training, little details
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
Last edited by sjharvey; 17-01-2010 at 03:58 PM.
Personally
1. (Push day) Squat,bench press, dips.
2. (Athletic technique day) Hang cleans, jerks
3. (Pull day) Deadlift, bent over row, chins
Last edited by Wiegieboard; 17-01-2010 at 01:46 PM.
No longer playing World of Warcraft. Goodbye fond memories
FUCK THE ALLIANCE
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.
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.
Cutting-Edge MMA Conditioning Advice at REAL Combat Conditioning
E-mail me at: JustinDevonshire@Hotmail.com
At the mo day 1 is squats, bench and rows and day 2 is deads, dips and chins.Originally Posted by Justin Devonshire
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.
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?
Cutting-Edge MMA Conditioning Advice at REAL Combat Conditioning
E-mail me at: JustinDevonshire@Hotmail.com
This gets my vote.
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.
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.
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