Visto che vuoi fare le cose serie, potresti organizzare la settimana nel modo seguenteOriginariamente Scritto da HugeSlimboy
Bene, grazie Corvette...
Posso chiederti allora, senza volerti disturbare..., ti darmi qualche "numero"? (Insomma inserire gli esercizi che mi hai consigliato in un programma per la "giornata schiena")
Pulley e lat-machine da abbandonare, ok. Incentivare invece trazioni e rematore. Ma come?
Insomma entro in palestra e....... ???
Trazioni prima immagino, ---quante serie x rip?
Quindi rematore, stessa domanda.
E poi fine? Spero avrai voglia di rispondermi, grazie in ogni caso!
LUN Panca
MAR Squat
GIO Panca
VEN Squat / Stacchi
Guardati questo sistema di allenamento
MONDAY – Max-Effort Upper Body
1.
Max-Effort Exercise – work up to a max set of 3-5 reps in one of the following exercises:
o
Thick bar or regular barbell bench press
o
Barbell floor press
o
Rack lockouts / Suspended chain lockouts
o
Incline barbell bench press (regular grip or close grip)
o
Close-grip bench press (index finger on smooth part of bar)
o
Weighted chin-ups
o
Board presses or foam presses
o
Chain bench press (*recommended for not-so-skinny bastards)
o
Band bench press (*recommended for not-so-skinny bastards)
o
Reverse band bench press (*recommended for not-so-skinny bastards)
2.
Supplemental Exercise – perform 2 sets of max reps in one of the following exercises. (Choose a weight you can perform for 15-20 reps on the 1st set. Use the same weight for both sets and rest 3-4 minutes between sets).
o
Flat DB bench press (palms in or out)
o
Incline DB bench press (palms in or out)
o
DB floor press (palms in)
o
Barbell push-ups (wearing weighted vest)
o
Blast strap push-ups (wearing weighted vest)
o
“Criss-cross” chain push-ups
o
“Triceps death”
o
Chin-ups (don’t perform these if you chose to do weighted chin-ups for your first exercise)
3.
Horizontal pulling / Rear delt superset - Superset one exercise from “Group 1” with one exercise from “Group 2.” Perform 3-4 supersets of 8-12 reps of each exercise.
Group 1
o
DB rows
o
Barbell rows
o
Seated cable rows (various bars)
o
T-bar rows
o
Chest supported rows
Group 2
o
Rear delt flyes
o
Scarecrows
o
Face pulls
o
Seated DB “power cleans”
o
Band pull-aparts
4.
Traps – Perform 3 – 4 sets of 8-15 reps of one of the following exercises:
o
DB shrugs
o
Barbell shrugs
o
Safety squat bar shrugs
o
Behind the back barbell shrugs
5.
Elbow flexor exercise - Perform 3-4 sets of 8-15 reps of one of the following exercises:
o
Barbell curls (regular or thick bar)
o
DB curls (standing)
o
Seated Incline DB curls
o
Hammer curls
o
Zottmann curls
o
Iso-hold DB curls
TUESDAY – Dynamic-Effort Lower Body
1.
Jump training – choose one of the following exercises and perform 5-8 sets of 1-3 jumps:
o
Box jumps
o
Vertical jumps
o
Broad jumps
o
Hurdle hops (jump over hurdle and land on ground)
o
Box squat into box jump
o
Depth jumps (onto box)
o
Weighted Reactive box jumps
2.
Unilateral exercise (w/ added ROM) – choose one of the following exercises and perform 2-3 sets of 8-10 reps:
o
Bulgarian split squats, front leg elevated (holding DB’s or with a barbell)
o
Barbell reverse lunge, front foot elevated
o
Barbell reverse lunge w/ knee lift (front foot elevated)
o
Step-ups (box height slightly above knee)
3.
Hip extension exercise – choose one of the following exercises and perform 3 sets of 8-12 reps:
o
45-degree hyperextensions
o
Reverse hyperextensions
o
Pull-throughs
o
Swiss ball back bridge + leg curl
o
Glute-ham raises
o
Romanian deadlift
o
Forward sled dragging, upright posture (3 sets of 30 yards)
4.
Weighted Abdominals – choose one of the following exercises and perform 4 sets of 10-15 reps:
o
DB side bends
o
Offset barbell side bends
o
Barbell Russian twists
o
Low cable or band pull-ins
o
Hanging leg raises
o
Weighted Swiss ball crunches
o
Spread-eagle sit-ups (holding DB over chest)
o
Standing sit-ups (using a band or a high pulley)
THURSDAY – Repetition Upper Body
1.
Repetition Exercise – choose one of the following exercises and perform 3 sets of max reps OR 4 sets of 12-15 reps:
o
Flat DB bench press (palms in or out)
o
Incline DB bench press (palms in or out)
o
DB bench press on Swiss ball (palms in or out)
o
DB floor press (palms in)
o
Push-up variations
o
Chin-up variations
o
Barbell bench press (55-60% of 1RM)
2.
Vertical pulling / Rear delt superset - Superset one exercise from “Group 1” with one exercise from “Group 2.” Perform 3-4 supersets of 8-12 reps of each exercise.
Group 1
o
Lat pulldowns (various bars)
o
Chin-ups (don’t perform these if you chose to do chin-ups for your first exercise)
o
Straight arm pulldowns
Group 2
o
Rear delt flyes
o
Scarecrows
o
Face pulls
o
Seated DB “power cleans”
o
Band pull-aparts
3.
Medial delts – choose one of the following exercises and perform 4 sets of 8-12 reps:
o
DB lateral raises
o
L-lateral raises
o
Cable lateral raises
o
DB military press
o
DB side press
4.
Traps / Arms superset - Superset one exercise from “Group 1” with one exercise from “Group 2.” Perform 3 supersets.
Group 1 (Perform 8-10 reps)
o
DB shrugs
o
Barbell shrugs
o
Safety squat bar shrugs
o
Behind the back barbell shrugs
Group 2
o
Barbell curls (8-10 reps each set)
o
DB curls (8-10 reps each set)
o
Seated Incline DB curls (8-10 reps each set)
o
Hammer curls (8-10 reps each set)
o
Zottmann curls (8-10 reps each set)
o
Iso-hold DB curls (8-10 reps each set)
o
DB triceps extensions (10-15 reps each set)
o
Triceps pushdowns (15-25 reps each set)
5.
Grip / Forearms – choose one of the following exercises:
o
Wrist roller (2-3 sets of 2-3 reps)
o
Thick bar or heavy DB holds (2-3 sets of max time)
o
Plate pinch gripping (2-3 sets of 2-3 reps)
o
Captains of Crush gripper (3 sets of max reps each hand)
o
Rice digs (3 timed sets)
*DON’T train your grip/forearms if you’re planning on deadlifting the next day.
FRIDAY – Max-Effort Lower Body
1.
MAX-EFFORT LIFT – work up to a max set of 3-5 reps in one of the following exercises:
o
Box squats (regular bar, safety squat bar, cambered bar, buffalo bar)
o
Free squats (regular bar, safety squat bar, cambered bar, buffalo bar)
o
Straight bar deadlifts (traditional style, sumo style)
o
Trap Bar deadlifts
o
Rack pulls (partial deadlifts)
o
Tire flip – (remember, your max-effort lifts don’t necessarily have to be limited to just barbell exercises!)
*Bands and/or chains can be incorporated into all of the above exercises for the not-so-skinny bastards reading this article.
2.
UNILATERAL MOVEMENT – choose one of the following exercises and perform 3 sets of 6-12 reps:
o
Bulgarian split squat variation (holding DB’s or with a barbell)
o
Reverse lunge variation
o
Step-up variation
o
Walking lunges
o
Backward sled drags (3 sets of 30 yards)
o
Forward sled drags, 45-degree angle (3 sets of 30 yards)
3.
HAMSTRING / POSTERIOR CHAIN MOVEMENT – choose one of the following exercises and perform 3 sets of 8-12 reps:
o
45-degree hyperextensions
o
Reverse hyperextensions
o
Pull-throughs
o
Swiss ball back bridge + leg curl
o
Glute-ham raises
o
Romanian deadlifts
o
Forward sled dragging (upright posture)
4.
Ground-based, high-rep abdominal circuit – Example: sprinter sit-ups, V-ups, toe touches, hip thrusts. Perform 10-20 reps of each exercise and go through the circuit 2-3 times. Rest 1-2 minutes between circuits.
Notes regarding warm-up sets
You’ll notice that I don’t list the number of warm-up sets for your main lift on Max-Effort days or Repetition Upper Body days. Instead, I use the term “work up.” This is because the number of warm-up sets you’ll be performing is determined by how strong you are! The stronger you are, the more sets you’ll need to reach your max weight. I favor multiple sets of low reps for warming up on Max-Effort Day and just 1 or 2 sets of 6-8 reps before your first exercise on Rep Upper Body Day.
Before you warm up with weights, however, you should be performing a 5-15 minute general warm-up. Make sure you have a light sweat going before getting under the bar.
Here’s an example of “working up” to a max set of 3 reps in the box squat. Assuming the athlete’s goal is to box squat 315 lbs. for 3 reps, a sample warm-up would look something like this:
95 X 5
135 X 5
185 X 3
225 X 3
275 X 3
295 X 3
315 X 3
It should be noted that these warm-up weights are not engraved in stone! Some people like to take bigger jumps and some prefer smaller. YOU must figure out what works best for YOU! The one thing I will suggest is that if you are a weak, skinny bastard, you must make sure you’re performing at least 5 total sets for your max-effort exercise. For example, let’s say you’re going for a 5RM in the box squat and your goal is 185 lbs. Don’t just do 95 X 5, 135 X 5 and 185 X 5. Skinny bastards need more volume in order to grow, so make sure you make smaller jumps in weight and get more sets in before your main set.
On Rep Upper Body Day - where you’re performing “3 sets of max reps” - you won’t need to perform as many warm-up sets before your first actual work set because you’re not handling a maximal weight. For example, let’s say a workout calls for you to perform 3 sets of max reps of DB benches on the Swiss ball. If you’re using 65 lb. DB’s, and your goal is 25 reps on the first set, I suggest you only perform 1 or 2 sets of 6-8 reps before your first work set. Here, you might do 45 lb. DB’s for 8 reps and then 55 lb. DB’s for 6 reps. Another option would be to perform just 1 set of 8 reps with 50 lb. DB’s before your first work set. Again, you must decide, through trial and error, what works best for you!
Now that the basic template is in place and we’re clear on how to perform our warm-up sets, let’s check out some other training templates…
New way to organize your speed training/conditioning
The most popular question I get regarding my WS4SB template is how to incorporate speed training and conditioning into the routine. Everyone is perpetually searching for the best way to incorporate running into their lifting program. It’s the Holy Grail of training, and it seems to be what everyone is constantly after. I’m here to tell you, however, that there is no single best way to do this. Each athlete’s template has to be based on his or her specific schedule and preparedness.
Nonetheless, I will provide you with one of the more popular and, more importantly, practical templates that I’ve used with my athletes. The use of this template has achieved incredible results for us. Remember, this is only one of MANY effective ways to organize your strength and speed/conditioning workouts.
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