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

**P-funk** · 06-06-2005, 11:40 AM

New journal. Probably start some light training tomorrow focusing on squating and lower body work as well as shoulder stability stuff to prep for olympic lifting. By the end of this week or begining of next week I will be doing light cleans and snatches just warming up the shoulder and working out the form before I go full speed ahead. Also, to start to get myself ready for strongman lifting I will do some cardio (probably more sprints on the rower and versa climber) to get my conditioning up as well as really start to train my grip.

...away we go!!

**shiznit2169** · 06-06-2005, 12:04 PM

this will probably get more replies in one week than mine did in 2 months

Good luck

**Triple Threat** · 06-06-2005, 12:09 PM

Good luck, P! Many eyes will be watching, I'm sure.

**tucker01** · 06-06-2005, 12:31 PM

Nice looking forward to this Journal

What kinda exercises for shoulder Stability?

**P-funk** · 06-06-2005, 12:33 PM

Originally Posted by IainDaniel

Nice looking forward to this Journal

What kinda exercises for shoulder Stability?

stability stuff....

Y,T,A's on the stability ball.

stability ball horizontal shoulder retraction to external rotation

external rotation

light pressing

Db scaption

light shruging

vertical retraction

low rows

**Jodi** · 06-06-2005, 12:38 PM

Cool P

So on those YTA's are you able to balance yourself prone on the ball without your feet touching the wall? I can't

**P-funk** · 06-06-2005, 12:47 PM

yes, I can do them without having my feet in the wall. A few years ago I could actually stand up on the ball and do DB squat and presses.

**Jodi** · 06-06-2005, 12:48 PM

You suck

**P-funk** · 06-06-2005, 12:49 PM

I know.

**Dale Mabry** · 06-06-2005, 01:00 PM

Actually Jodi, if he can do it and you can't that would mean you suck.

Good luck P, I am finally hitting cleans with a full ROM. I had to loosen up my forearms and shoulder girdle, I couldn't get my upper arm parallel to the ground at the top.

**P-funk** · 06-06-2005, 01:07 PM

here is an outline of what my two weight training days this week will look like (tues and thurs). It will be all light weight and just working on getting my joints preped for things to come. Wed. and/or Fri. I may do some cardio and light olympic lifting with just an empty bar or a few pounds just to work on my for a little bit.

Day 1

warm up

core:
superset
a) plank (30sec x 3)
b) crunches (arms extended overhead)

reactive:
Jump to stabalization

Upper body circut:
a) push ups
b) pull ups
c) single leg DB PNF
d) stability ball Y,T,A's

Lower body super set:
a) Squats
b) single leg SLDL (Db held in opposite hand of balancing foot)

cool down

day 2

warm up

core:
superset
a) stability ball hyperextensions
b) standing one leg windmills

reactive:
multiplanner hop to balace

lower body circut:
a)DB RDL to shrug and toe raise
b)olympic front squat
c)overhead split squat

upper body superset:
a) overhead BB press
b) DB bentover row

aux work:

BB curls

ext. shoulder rotation

cool down

**shiznit2169** · 06-06-2005, 01:14 PM

what do you mean by core and reactive? Does core mean that it's your main workout and you will train with the most intensity on them and work your way down?

also, never heard of plank

**Jodi** · 06-06-2005, 01:15 PM

Originally Posted by Dale Mabry

Actually Jodi, if he can do it and you can't that would mean you suck.

Good luck P, I am finally hitting cleans with a full ROM. I had to loosen up my forearms and shoulder girdle, I couldn't get my upper arm parallel to the ground at the top.

:

**P-funk** · 06-06-2005, 01:20 PM

Originally Posted by shiznit2169

what do you mean by core and reactive? Does core mean that it's your main workout and you will train with the most intensity on them and work your way down?

also, never heard of plank

core means I am training my core musculature (focusing on it) at that point of the workout.

reactive training is learning to deal with reactive forces, working on landing adn stabalizing myself and controling my body so that I can prepare for more plyometric exercises.

planks are a great core exercise. it is basically a balance type exercises. You lie face down on the floor. places your forearms on the floor about shoulder width apart and your feet should be about hip width apart. raise yourself up onto your toes and foreaarms from there. keeping a neutral spine all the (cervical, thoracic, lumbar) hold yourself in that position for a set time. You may need someone to watch you to make sure your cervical spine is lined up or to make sure your shoulders are flat and evened out.

**shiznit2169** · 06-06-2005, 01:23 PM

ah i see, would a clean and jerk be an example of a reactive exercise?

**P-funk** · 06-06-2005, 01:32 PM

Originally Posted by shiznit2169

ah i see, would a clean and jerk be an example of a reactive exercise?

nope, clean and jerks are explsoive lifts.

reactive strength is the bodies ability to change between ecentric and concentric movements as quickly and effeciently as possible. for example, plyometric exercises. I train this by first working on being stable and then moving to straight plyometric exercises where I am decelerating and applying force at a rapid pace. An olympic clean, although explosive and has some plyometric properties (loading the hamstrings and storing potential energy and turning it into kinetic energy), isn't really reactive IMO because there is no eccentric movement to the lift. You are overcoming static inertia as the bar is sitting on the floor. A jump squat however is more reactive strength as you first decend down (eccentric) and then jump (concentric) in an explosive manner and then reapeat.

**shiznit2169** · 06-06-2005, 01:35 PM

so these all are basically olympic style exercises or you just like to do them in general?

**P-funk** · 06-06-2005, 01:48 PM

Originally Posted by shiznit2169

so these all are basically olympic style exercises or you just like to do them in general?

I perform the olympic lifts pretty regulary in my programs. Well, cleans at least. I haven't snatched for a while now so I really have to work that one in and give up bench pressing to get a solid snatch. I love doing the olympic lifts.

**Dale Mabry** · 06-06-2005, 01:53 PM

Originally Posted by P-funk

...give up bench pressing to get a solid snatch.

Does GG know about this?

**Triple Threat** · 06-06-2005, 02:14 PM

**The Monkey Man** · 06-06-2005, 05:35 PM

Originally Posted by P-funk

give up bench pressing to get a solid snatch

Yes i've always wanted one of those too...
(But I'd also like to be able to bench)

**P-funk** · 06-06-2005, 06:38 PM

lol, okay. no more snatch jokes.

**The Monkey Man** · 06-06-2005, 07:22 PM

Originally Posted by P-funk

lol, okay. no more snatch jokes.

OK

Just 4 D helluvit...
This is my friend Liz..
She holds 2 State Record in MI (Don't axe me what weight(s)
2 seasons ago she missed a world record in C&J by like 2lbs...
She looks HOOJE here, but she's only 5'2
(My Hero)

**P-funk** · 06-06-2005, 07:28 PM

awesome!! She has some thick quads! I love those shoes she is wearing (the addidas olympic platform shoes).

**The Monkey Man** · 06-06-2005, 07:34 PM

Originally Posted by P-funk

(the addidas olympic platform shoes).

I meant to ask you... Since you love to do so many strength movements

Do you have platform/bumperplates/etc where you train...

Or is it iron plates in back of the cardio equip?

**P-funk** · 06-06-2005, 07:42 PM

yes, we have bumper plates.

**The Monkey Man** · 06-06-2005, 07:50 PM

Originally Posted by P-funk

yes, we have bumper plates.

I suppose if I had them, I would use alot more!?!?

"Lil-Liz" lives near me, but drives 3 towns over, to train w/her team

**P-funk** · 06-06-2005, 07:54 PM

Originally Posted by The Monkey Man

I suppose if I had them, I would use alot more!?!?

"Lil-Liz" lives near me, but drives 3 towns over, to train w/her team

I know how it is. the gym that I work at/train at (since I get to train for free there) is complete shit! The bumper plates suck adn we have no platform anyway. Sometimes we have been knowen to hop on the subway to go to other gyms wich have an olympic platform and real bumper plates. Over the summer I will be taking the train all the way out to long island (a little over an hour long trip) once a week just so I can train strongman. Do what ya gotta do.

**shiznit2169** · 06-06-2005, 08:51 PM

how come u get to train there free?? you a personal trainer or something?

**P-funk** · 06-07-2005, 03:15 AM

yes, I am a trainer at the gym so I get to workout for free there also.

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