P-Side Training: Developing the Beast (the ultimate athlete)

**P-funk** · 11-08-2005, 02:10 PM

Quote:

Originally Posted by Rocco32

How long does your stretching take you? I REALLY need to start that and some mobility training. You've done the split we are talking about before right? Which journal would that be in, I want to go and look for some ideas.

All the dynamic stuff is mobility training that I did in my stretch session.

usually takes about 30min give or take.

I have done the split before but I haven't really lied it out. If you look back into my journal after my first contest I have a total body split where I did something similiar to this (but I think I broke up the upper and lower power exericses so I would do upper speed/lower strength and vice versa with a hypertrophy day.). it is in there somewhere lol. Not sure which journal. At any rate. I will be posting my new routine which is pretty similiar to what you would be trying to do except for the fact that I will be using olympic lifts and you will not.

Rocco32 · 11-08-2005, 02:43 PM

Quote:

Originally Posted by P-funk

All the dynamic stuff is mobility training that I did in my stretch session.

usually takes about 30min give or take.

I have done the split before but I haven't really lied it out. If you look back into my journal after my first contest I have a total body split where I did something similiar to this (but I think I broke up the upper and lower power exericses so I would do upper speed/lower strength and vice versa with a hypertrophy day.). it is in there somewhere lol. Not sure which journal. At any rate. I will be posting my new routine which is pretty similiar to what you would be trying to do except for the fact that I will be using olympic lifts and you will not.

Gotcha, when I get a chance I'll browse through your journals! I'm wondering too, the weeks I work night shift I can prob get in an extra w/o day to make it 4 and the weeks I work days keep it to 3 w/o days.

**P-funk** · 11-09-2005, 12:14 PM

11/9/05

BW- 170.2

back to normal workouts. Again, just went light to let my body heal up. I actually felt some ab weakness when I was squatting in the part of my abs were the strains were. it was weird....lol. Will start a new program next week.

dynamic warm up- 3x's through; no rest; speed of reps increases each time through so the first time is controled and slower and by the third time through things are fast and more ballistic.

jumping jacks- 20
push ups- 15
lunges- 10 on each leg
BB shrug- 20
BW squat- 10
arm circles- 10 to front; 10 to to back
BB overhead press- 10 reps

snatch
warm ups
30kg/2x2
40kg/2x3
work set
50kg/2x3

each set was- first rep a slow pull from the the floor up to the scoop position. pause and then explode through the second pull. Second rep was a full movement.

clean and jerk
warm up
50kg/2x2
work set
60kg/2x3

*same rep sequence as snatches*

speed RDL (snatch grip)- 80kgs/5x4

olympic back squat
100kg/5
110kg/5
120kg/5
130kg/5

cg cable row- plate#12/10x3

45 degree hyper extensions- BW/25x3

stretch

felt good. I was surprised to see taht after not training for three weeks my timing in the o-lifts wasn't more off. I actually felt pretty in the groove despite the weight being light.

**P-funk** · 11-10-2005, 10:55 AM

11/10/05

BW- 170.2

flexability training

gravity boots- 2 sets
SMF
static stretching

**P-funk** · 11-11-2005, 01:23 PM

11/11/05

BW- 168.8

another light workout to get back into it. Next week will start a new program with more structure then this.

dynamic warm up circut
3x's through; no rest; rep speed increases each time through the circut

jumping jacks- 20
arm circles- 10 to the front, 10 to the back
push ups- 20
crunches- 20
Bw squat (1st time through); jump squat to stabalization (3count hold) 2nd
time through; jump squat third time through- 10 reps
BB shrug- 20
overhead BB press- 10

hang snatch
warm up
30kg/3x2
worksets
40kg/3x2
50kg/3x2

didn't feel to in the groove today for some reason. My timing was a little off.

hang clean (no jerk)
warm up
50kg/3x1
work set
60kg/3x4

these felt good today. fast pull and really good position into the hole.

jerks off the rack
60kg/3x1
70/3x2
80/3x1
90/3x1

felt good today

oylmpic front squat
225/3x2
245/3x2

felt good. cant' wait to start going heavy!

coc#1/5x3

coc trainer/15x3

decline crunch- 25 reps x 3 sets

stretch

**P-funk** · 11-11-2005, 01:23 PM

look out! new journal coming with detailed training program. I am going nuts now! It is all out!!

The Monkey Man · 11-11-2005, 01:44 PM

Pick a winning name -

**P-funk** · 11-11-2005, 02:15 PM

new journal here (Determination. Train like a Champion.)

bye.

11-09-2005, 12:14 PM	#1113
P-funk Patrick Super Moderator Join Date: Dec 2002 Location: AZ Posts: 30,631	11/9/05 BW- 170.2 back to normal workouts. Again, just went light to let my body heal up. I actually felt some ab weakness when I was squatting in the part of my abs were the strains were. it was weird....lol. Will start a new program next week. dynamic warm up- 3x's through; no rest; speed of reps increases each time through so the first time is controled and slower and by the third time through things are fast and more ballistic. jumping jacks- 20 push ups- 15 lunges- 10 on each leg BB shrug- 20 BW squat- 10 arm circles- 10 to front; 10 to to back BB overhead press- 10 reps snatch warm ups 30kg/2x2 40kg/2x3 work set 50kg/2x3 each set was- first rep a slow pull from the the floor up to the scoop position. pause and then explode through the second pull. Second rep was a full movement. clean and jerk warm up 50kg/2x2 work set 60kg/2x3 same rep sequence as snatches speed RDL (snatch grip)- 80kgs/5x4 olympic back squat 100kg/5 110kg/5 120kg/5 130kg/5 cg cable row- plate#12/10x3 45 degree hyper extensions- BW/25x3 stretch felt good. I was surprised to see taht after not training for three weeks my timing in the o-lifts wasn't more off. I actually felt pretty in the groove despite the weight being light.
	http://pwtraining.blogspot.com/.....come and see what is on my mind! Ivonne's Blog on Health and Wellness! Looking for online training/coaching/consulting? --> Optimum Sports Performance "In the beginners mind there are many possibilities, in the experts there are few." -Buddha's Little Instruction Book

11-10-2005, 10:55 AM	#1114
P-funk Patrick Super Moderator Join Date: Dec 2002 Location: AZ Posts: 30,631	11/10/05 BW- 170.2 flexability training gravity boots- 2 sets SMF static stretching
	http://pwtraining.blogspot.com/.....come and see what is on my mind! Ivonne's Blog on Health and Wellness! Looking for online training/coaching/consulting? --> Optimum Sports Performance "In the beginners mind there are many possibilities, in the experts there are few." -Buddha's Little Instruction Book

11-11-2005, 01:23 PM	#1115
P-funk Patrick Super Moderator Join Date: Dec 2002 Location: AZ Posts: 30,631	11/11/05 BW- 168.8 another light workout to get back into it. Next week will start a new program with more structure then this. dynamic warm up circut 3x's through; no rest; rep speed increases each time through the circut jumping jacks- 20 arm circles- 10 to the front, 10 to the back push ups- 20 crunches- 20 Bw squat (1st time through); jump squat to stabalization (3count hold) 2nd time through; jump squat third time through- 10 reps BB shrug- 20 overhead BB press- 10 hang snatch warm up 30kg/3x2 worksets 40kg/3x2 50kg/3x2 didn't feel to in the groove today for some reason. My timing was a little off. hang clean (no jerk) warm up 50kg/3x1 work set 60kg/3x4 these felt good today. fast pull and really good position into the hole. jerks off the rack 60kg/3x1 70/3x2 80/3x1 90/3x1 felt good today oylmpic front squat 225/3x2 245/3x2 felt good. cant' wait to start going heavy! coc#1/5x3 coc trainer/15x3 decline crunch- 25 reps x 3 sets stretch
	http://pwtraining.blogspot.com/.....come and see what is on my mind! Ivonne's Blog on Health and Wellness! Looking for online training/coaching/consulting? --> Optimum Sports Performance "In the beginners mind there are many possibilities, in the experts there are few." -Buddha's Little Instruction Book

11-11-2005, 01:23 PM	#1116
P-funk Patrick Super Moderator Join Date: Dec 2002 Location: AZ Posts: 30,631	look out! new journal coming with detailed training program. I am going nuts now! It is all out!!
	http://pwtraining.blogspot.com/.....come and see what is on my mind! Ivonne's Blog on Health and Wellness! Looking for online training/coaching/consulting? --> Optimum Sports Performance "In the beginners mind there are many possibilities, in the experts there are few." -Buddha's Little Instruction Book

11-11-2005, 01:44 PM	#1117
The Monkey Man Magical Apelikemenace Elite Member Join Date: Mar 2005 Location: New Delhi, India Posts: 13,800 Photos: 35	Pick a winning name -
	Have Problems?... Chances are its due to overpopulation Save The Oceans, Save the Planet, Save Your Family, Save Yourself!

11-11-2005, 02:15 PM	#1118
P-funk Patrick Super Moderator Join Date: Dec 2002 Location: AZ Posts: 30,631	new journal here (Determination. Train like a Champion.) bye.
	http://pwtraining.blogspot.com/.....come and see what is on my mind! Ivonne's Blog on Health and Wellness! Looking for online training/coaching/consulting? --> Optimum Sports Performance "In the beginners mind there are many possibilities, in the experts there are few." -Buddha's Little Instruction Book

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