warfit Posted November 27, 2009 Share Posted November 27, 2009 Coach/Ido/BlairBob/BrainRx -I have put together a cycle that I am using for the goal of max strength. I am starting a 5x3 for the first cycle, 5x4, then 5x5. I guess I am looking for advice to determine what level of strength is enough before I switch to a more plyometric based program. Below is the cycle I am currently using. Once I get to 5x5 I will switch the exercises around.GOALS:1) Max Strength in all planes of motion2) Working on Free Standing HSMonday:60 sec totalFrog Stand – 12 x 5 sec holds5x3Knee Jumps - 15# VestFeet elevated Ring Push-ups (Weight Vest @ 50#)Around the world Pull-upsHLL – Shins to barTuesday:10 Min Conditioner15/15 One Arm KB SnatchesWednesday:60 sec Ring L-Sit8 x 8 sec5x3A) Pistol w/ AssistB) HSPU Wall NegativesC) One Arm Ring Row 90 DegD) 15 Yard Power Wheel Crawl with 50# Weight VestThursday:10 Min Conditioner - Repeat 5x5 KB Swings Each Arm5 KB Snatches Each Arm10 BurpeesFriday:60 Sec Handstand Hold2 x 30sec5x3A) Weighted Ring Dips - 50# VestB) L-Pull-upsC) 2 Leg Deck Squats with max JumpD) Standing Power Wheel Roll-outs - 6' from wall - lightly touchSaturday:10 x 20yard SprintsMonday:60 Sec Total – Frog Stand6x10sec5x3One Arm Push-upsTuck RowsGHR – Partner hold feet - Can only do partial rangeHLL – Shins to BarTuesday:10 Min Conditioner - Repeat 5x1 min 16 # Sledge Hammer Swings1 min 60# KB SwingsWednesday:Front Lever – Flat Tuck6 x 10 sec5 x 3Single Leg Deck SquatHSPU – NegativesWeighted Pull-ups - 70# KettlebellHigh / Low Windmills - 36#kbThursday:4 Rounds -6' Depth Jumps10 Yard HS Wall Walks - Facing wallFriday:60 Sec Cumulative HoldTop Pull-up Position – Chest to bar – overhand grip5 x 3a) Weighted Ring Dips (50# vest)b) One Arm Body Rows - 90degc) Pistol Assist – JJ Assistd) Get-up Sit-up (2 x 24k kbs) Link to comment Share on other sites More sharing options...
Blairbob Posted November 30, 2009 Share Posted November 30, 2009 Sure, how long do you plan on your cycle and what are knee jumps? Link to comment Share on other sites More sharing options...
warfit Posted November 30, 2009 Author Share Posted November 30, 2009 The routine repeats every 2 weeks. I plan on following it for 3 cycles before I re-evaluate. Every 2 weeks I will add an extra rep to the sequence. For example first 2 week will be 5x3, second 2 weeks will be 5x4, and finally 5x5 for a total of 6 weeks of training.Knee jumps = Starting on the floor with your butt sitting on your heels. Explosively burst up onto your feet.My biggest question is what is considered a solid strength base for pushing, pulling, legs, core. At what point should plyometrics become the primary focus?Thanks for your help BlairBobJR Link to comment Share on other sites More sharing options...
Blairbob Posted December 1, 2009 Share Posted December 1, 2009 that's a good question about strength, i honestly don't know. ahh, knee jumps are kinda fun. I've seen a BB squat from ankles to sitting up on the knees. as for the cycling, interesting. i have no response for it though, i dunno Link to comment Share on other sites More sharing options...
Coach Sommer Posted December 1, 2009 Share Posted December 1, 2009 At what point should (dynamic strength) become the primary focus?When of course varies somewhat from person to person, however generally the emphasis will shift once a reasonable proficiency with FSP, L-sit press handstands, rope climbs (no legs), chest rolls to handstand and mastery of the basic ring strength series is achieved. It should also be noted that dynamic strength should be included from day one, but at a greatly reduced intensity and volume until a solid foundation of basic strength has been developed. Yours in Fitness,Coach Sommer Link to comment Share on other sites More sharing options...
warfit Posted December 1, 2009 Author Share Posted December 1, 2009 Coach -Thank you very much for taking the time to answer my question. This clears up my confusion.JR Link to comment Share on other sites More sharing options...
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