Weight Training on a cut...

MeLo · 04-11-2004, 07:33 AM

Hi guys. I'll get right to the point here...
how do you get stay strong while on a cut?
I need to lose about 14lbs over a span of 2 months. Thus my calories wont be extremely low... so losing strength bcos of too little cals wouldnt happen(i hope)

How should i train to maintain my strength and explosiveness? I dont want my vert or dash to drop...Im proud of them.

Shld i lift explosively with lowreps(4-5)/high intensity
or lift explosively with modreps(8-10)/mod intensity
or mix them up together?
(i know high reps/low intensity are out of the question to maintain my strength)

I need to get ready for a short season in june... thx in advance for your help

**Prince** · 04-11-2004, 10:59 AM

Keep protein intake high and continue lifting heavy, but either way it's inevitable that you will lose some strength.

MeLo · 04-12-2004, 04:55 AM

1 upper body and 1 lower body session/wk

Upper Body - 5 sets - Power cleans - 165 x 3
- 2 sets flat bp - 155 x 6
- 1 set incline flyes - 33 x 6
- 2 set bent over row - 70lbs x 12(somehow i dun dare to go heavy with those)
- 1 set 1 arm db row - 45lbs x 8
- Dips 1 set to failure

Lower Body - Squats(Explosvie technique) - 5 sets/5 reps - 200lbs
- 1 legged Extension - 2 sets/15 reps - 70lbs
- Lying Ham Curl - 2 sets /20 reps - 40lbs
- Standing Calf raises - 2 sets/20 reps - 20lbs db

Monday - Plyometrics*
Tuesday - Upper Body session
Wednesday - Cardio(30min)
Thursday - Lower Body Session
Friday - rest
Saturday - Plyometrics *
Sunday - Rest

** Can plyometrics count as cardio?

**P-funk** · 04-12-2004, 04:58 AM

Didn't your season start? You are training with that much volume in season?

MeLo · 04-12-2004, 05:30 AM

that's for during the short off-season... i thought id start planning early

MeLo · 04-13-2004, 06:07 AM

** Can Plyometrics count as Cardio?

04-11-2004, 07:33 AM	#1
MeLo Food Join Date: Oct 2003 Posts: 393 Photos: 11	Weight Training on a cut... Hi guys. I'll get right to the point here... how do you get stay strong while on a cut? I need to lose about 14lbs over a span of 2 months. Thus my calories wont be extremely low... so losing strength bcos of too little cals wouldnt happen(i hope) How should i train to maintain my strength and explosiveness? I dont want my vert or dash to drop...Im proud of them. Shld i lift explosively with lowreps(4-5)/high intensity or lift explosively with modreps(8-10)/mod intensity or mix them up together? (i know high reps/low intensity are out of the question to maintain my strength) I need to get ready for a short season in june... thx in advance for your help
MeLo Food Join Date: Oct 2003 Posts: 393 Photos: 11

04-11-2004, 10:59 AM	#2
Prince the one & only Administrator Join Date: Nov 2000 Location: Colorado Posts: 33,984 Blog Entries: 25 Photos: 320	Keep protein intake high and continue lifting heavy, but either way it's inevitable that you will lose some strength.
	SBMuscle.com - Discount Supplement Superstore AlltheWhey.com - Bulk Protein Powders CEM Products - Research Chemicals & Supplements MusclePharm - Complete Nutritional Arsenal BigBackGrips - If you lift weights you've got to try these grips! HumaneVoLabs - Foaming Transdermal Delivery System. Creatine Ethyl Ester HCL (CEE) On Sale $17.49 per bottle!

04-12-2004, 04:55 AM	#3
MeLo Food Join Date: Oct 2003 Posts: 393 Photos: 11	1 upper body and 1 lower body session/wk Upper Body - 5 sets - Power cleans - 165 x 3 - 2 sets flat bp - 155 x 6 - 1 set incline flyes - 33 x 6 - 2 set bent over row - 70lbs x 12(somehow i dun dare to go heavy with those) - 1 set 1 arm db row - 45lbs x 8 - Dips 1 set to failure Lower Body - Squats(Explosvie technique) - 5 sets/5 reps - 200lbs - 1 legged Extension - 2 sets/15 reps - 70lbs - Lying Ham Curl - 2 sets /20 reps - 40lbs - Standing Calf raises - 2 sets/20 reps - 20lbs db Monday - Plyometrics* Tuesday - Upper Body session Wednesday - Cardio(30min) Thursday - Lower Body Session Friday - rest Saturday - Plyometrics * Sunday - Rest ** Can plyometrics count as cardio?
MeLo Food Join Date: Oct 2003 Posts: 393 Photos: 11

04-12-2004, 04:58 AM	#4
P-funk Patrick Super Moderator Join Date: Dec 2002 Location: AZ Posts: 30,629	Didn't your season start? You are training with that much volume in season?
	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

04-12-2004, 05:30 AM	#5
MeLo Food Join Date: Oct 2003 Posts: 393 Photos: 11	that's for during the short off-season... i thought id start planning early
MeLo Food Join Date: Oct 2003 Posts: 393 Photos: 11

04-13-2004, 06:07 AM	#6
MeLo Food Join Date: Oct 2003 Posts: 393 Photos: 11	** Can Plyometrics count as Cardio?
MeLo Food Join Date: Oct 2003 Posts: 393 Photos: 11

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