SuperFlex

Reading through the board it's obvious that some of you truly know what you're talking about. Even more impressive is your willingness to share your knowledge and teach others... With that said I'd appreciate your guidance.

What I'm looking for is to develope the pinnacle of my athletic ability. Just to inform you about my bodytype, I gain muscle easily and have the perfect frame for size and strength. I do however carry too much fat currently. I grew up fat... Without question I am a natural athlete. My desire is to make the most of that.

What type of training is best suited for a guy like me? Quite honestly what I'm after is complete domination in athletics and respect in the gym. The potential is there, but I'm in need of more knowledge... If there is anything you'd need to know please ask.

Bless you for your help.

May the Lord Jesus Christ bless those who bless me as I gladly accept their blessings, and curse those who curse me all the while protecting me for any evils. In Christ name, amen...

P-funk

are you overweight currently?

I would train either 3 days a week or 4 days a week with weights on some sort of total body or upper/lower program. Then, depending on what sports you play you need to fill in the blanks. Athletic domination is more then just how strong you are in the gym.

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http://ivonneberkowitz.blogspot.com/....check out Ivonne's new blog!

Optimum Sports Performance

"In the beginners mind there are many possibilities, in the experts there are few."
-Buddha's Little Instruction Book

Witchblade

If you're going for atheletic goals, you should train on strength and endurance. Which means you should be training with weights and use reps mostly in the 1-5 or the 15-20 range.

BTW, you lucky basterd!

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SuperFlex

Yeah man, I need to lose 50lbs. I'm ashamed about how I let myself go... Everyone I see says something about it too. Guess it's quite a surprise.

Athletics certainly aren't a problem. Without sounding too arrogant, I feel I can be the best at whatever I choose to do... Currently basketball is a rare joy, softball is what I play the most, and semi-pro football is in the works for next spring.

If you can possibly suggest a general program I would be very grateful. I'm not asking anyone to write it all out, but suggestions would be great. I know how to bodybuild no question. Where I lack knowledge is in further developing my speed and mobility with weights. What are the secrets of the worlds best? What are they doing that others are not? Remember, ability is not in question...

Here's the split I plan on using, but I'm open to suggestions.

Day 1 - Chest, Delts, Biceps(for delts I just do laterals for joint ease)
Day 2 - Abs, Cardio
Day 3 - Quads, Hams, Calves
Day 4 - Abs, Cardio
Day 5 - Back, Triceps
Day 6 - Abs, Cardio
Day 7 - Video games butt naked on the couch...

May the Lord Jesus Christ bless those who bless me as I gladly accept their blessings, and curse those who curse me all the while protecting me for any evils. In Christ name, amen...

SuperFlex

A mix of the two or one or the other? I don't want much more size... If a mix, how often should I mix it up ideally?

May the Lord Jesus Christ bless those who bless me as I gladly accept their blessings, and curse those who curse me all the while protecting me for any evils. In Christ name, amen...

P-funk

well, your first goal needs to be losing the 50lbs. that alone will help you be a better athlete. fat is not performance enhancing. What position do you play in football? how long do you have until the season begins?

http://pwtraining.blogspot.com/.....come and see what is on my mind!

http://ivonneberkowitz.blogspot.com/....check out Ivonne's new blog!

Optimum Sports Performance

"In the beginners mind there are many possibilities, in the experts there are few."
-Buddha's Little Instruction Book

SuperFlex

I know that's right P... Fat loss is THE key. I played middle linebacker, D end, fullback, nose tackle, special teams, and even O line before I quit to act a fool. Never came off the field... But to narrow it down it would certainly be linebacker or fullback. If in top condition I'd try for starting HB. Training for football starts in the early spring and the season right before the first of summer. My older brother is 5 years into it.

May the Lord Jesus Christ bless those who bless me as I gladly accept their blessings, and curse those who curse me all the while protecting me for any evils. In Christ name, amen...

P-funk

early spring is about april. so that leaves you 8 straight months (aug.-march) to get your act together. After march, you start your Pre-season in april. So, you have a huge offseason right now.

now you have to plan backwards.

24 weeks offseason (aug through january up until feb. 1)
you need to break this up into smaller cycles like
1) general conditioning work on dropping fat, increases in size and strength
2) concentrated blocks of loading to work on either strength (with power trained at retention) or power (with strength trained at retention). this is the conjugate method. Alternate between periods of high volume over-reaching and low volume under reaching (accumulation/intensification).
3) towards the last 2 months start to bring it all together.

the offseason you need to focus on things that need improvements when it comes to structural situations (gaining size, losing fat, increasing flexibility) or basic strength levels while maintaining or gaining greater output. Don't stop one of them all together or you risk de-training (that was the problem with the original linear model). The things you need to work on are your "limiting factors". You need a way to test yourself so that you can see where you are at and then re-test yourself so that you can see if you are improving.

8 weeks of transition (feb through march up until april 1)- this is where you are going to start to kick it up and prepare yourself for pre-season. start to change rest intervals to being more game time specific. Work on a concurrent program that helps you work on increasing a variety of energy systems that you need for football....strength, power, power endurance, anerobic conditioning, agility, movement, etc.....

April- Pre-season begins- on field work, skill transfer, low volume strength work, lots of practice. most of the power training or ballistic and agility stuff will come through on field practice/preparation so in the gym work on low volume strength as well as maintaining size (the repetitive effort).

http://pwtraining.blogspot.com/.....come and see what is on my mind!

http://ivonneberkowitz.blogspot.com/....check out Ivonne's new blog!

Optimum Sports Performance

"In the beginners mind there are many possibilities, in the experts there are few."
-Buddha's Little Instruction Book

SuperFlex

Thanks a lot P-funk... I'm going to have to look into what the hell you said in #2 but I'll figure it out. I'll certainly lay my pride down and follow your advice. You know your stuff bro.

1) Focus on fat loss for 3 months while still training for power.
2) Build strength and explosiveness for the next three while continuing to condition. I assume things such as sprints and jumping squats would be good. Maybe jumpsoles as well?
3) Blend the two moreso as equals during the final 2 months...

Months 1-6
"When lifters repeatedly use the same simple method of training to raise their strength level, they will eventually stall. Like the scholar who must utilize many sources of information to achieve a higher level of knowledge, the lifter must incor­porate new and more difficult exercises to raise their standards. Many have the theory that to squat, bench, or deadlift more, you simply have to do the three lifts. If it were that simple no one would need special exercises, machines, or systems of training. But we know this is not true.
Because lifters have different body types, they may excel at one lift but struggle with another. The great Lamar Gant was the only lifter I have known who held the world record deadlift and bench at the same time. There are men who hold three world records in the deadlift, yet can’t make the top 10 bench list. Their muscles in the upper body are, I’m sure, as strong as anyone’s, but they are limited by body structure, e.g., short torso, long arms. Many of us are affected by this. But is there an answer?
In the early 1970s, the Dynamo Club in the former Soviet Union had 70 highly skilled Olympic lifters. They were introduced to a system of 20-45 special exercises that were grouped into 2-4 exercises per work­out and were rotated as often as necessary to make continuous progress They soon found out that as the squat, good morning, back raise, glute/ham raise, or special pulls got stronger, so did their Olympic lifts. When asked about the system, only one lifter was satisfied with the number of special lifts; the rest wanted more to choose from. And so the conjugate system was originated.
When you have a body type that lacks say, the muscles that squat and yet you squat on a regular ba­sis, then a coupling of special exercises for the glutes, hamstrings, hips, and lower back are needed to fortify those areas. These special exercises will en­able you to raise your squat once more.
Think about it if you read only one book, no matter how many times you read it, you will only learn so much. If you only squat, you will get only so strong because no new stimulus is introduced. This may not happen in the early stages of training, but as you become more advanced, you will need a more strenuous method of training. This training will indeed help your motor potential and help you to perfect your technical skill.
Before I present some examples of conjugate training, think about this. How much could you bench press the first time you tried? 200? 300 perhaps? Now how did you achieve that level of strength without ever having benched be­fore? You did it through simplified training such as pushups and pull-ups. Those of you who could bench 300 the first time will never double that amount without doing specialized work to raise your strength, right?
Here are some ex­amples of the conju­gate method. Glen Chabot bench presses only twice a month. Both times he uses a close-grip style He can do 405 for reps in the low teens. His best single close grip is 635 without a shirt. In be­tween each workout, he rotates heavy dumbbell work on a flat or incline bench or very heavy bodybuilding exercises for lats, delts, pecs, and triceps.
This linking of special exercises has given Glen a 705 bench press at 275. Glen does not arch when he benches and has fairly long arms. He realized that he needed a special program to fortify his pressing muscles. This is a simple but very effective­ training program.
A more complex system is Kenny Patterson’s. He will do floor press, chain press, board press, incline press, and over­head press, just to name a few, rotating to a different­ exercise each max effort day. On the dynamic day, Kenny uses three different grips on the bench press and uses 60% of his no-shirt max for 8 sets of 3 reps. He adds a lot of triceps extensions with dumbbells or the barbell, rows (one-arm, two-arm, chest-supported), pull downs, delt raises, and forearm work. This is a more complex system than Glen’s, but it suits Kenny’s needs. Kenny is a legitimate 700 bencher, having done it several times across the country.
Mike Ruggiera and myself just made 900 squats. It was a 50pound increase for him and a 40-pound increase for me, yet we did not do a single regular squat in between meets. We do box squats on speed days with a large amount of bands and weight. We also use the Re­verse hyper machine and do glute/ham raises, pull-throughs, and abs. I pull a weighted sled before my squat workouts.
On max effort day, we do good mornings (five varities), belt squats, speed deadlifts (60% for 6-8 singles), and Safety Power Squat Bar squats to different box heights. Mike also pulled his first 800 deadlift, without having done any conventional squats and no big deadlifts. After squatting he does deadlifts for singles with 60% for speed, and three days later he maxes out on special work: this is the conjugate method.
To push up a squat, heavy good mornings or squatting with different bars is done on max effort day. The different bars make squatting very awkward and extremely hard to do, much harder than a regular squat. (The same is true of box squats; they are harder than competition squats.) On max effort day we may do a type of squat on week 1, a good morning on week 2. and a front squat on week 3, each exercise contributing to the next week’s exercise, which in turn will build a bigger squat by strengthen­ing the weaker muscle group and perfecting form.
The training is linked together, enabling you to raise your total. For instance, to build the glute and hamstring area, push up your reverse hyperextensions as hard as possible until your progress slows. Move on to pull-throughs for a week or two, until progress in these slows as well. Then go to glute/ham raises, and again push as fast and hard as possible. Then pull a sled walking forward to build the glutes/hamstrings. It is possible to continuously gain strength in any body part by switching special exercises. As the effectiveness of the exercise decreases, switch to another one. By training in this manner, it is possible to raise all types of strength throughout the year.
On max effort day the entire volume consists of unidirectional loading. One training workout con­tributes to the next. Keep in mind that if you train a lift at 90% or more for more than 3 weeks, your central nervous system is negatively and your progress will go backward. But by switching exercises each week (for the high-level lifter), you can use 100% and more each week. The sequence of exercises you use does not matter, as long as the load is maximal. The time it takes to do a maximal effort, for example in a low box squat with a Manta Ray, takes at least as long as max deadlift or squat. This is called “time under tension”.
The conjugate method also improves SPP (special physical preparedness e.g., speed deadlifts, plyometrics) and GPP (general physical preparedness; e.g., sled drag­ging). This is the most effective method to gain strength continu­ously throughout the year, with no ridiculous off-season. No one can afford to take time off. By maintain­ing the speed work for the three lifts and increasing general wonk (e.g., upper and lower body sled work, lats, abs, and triceps) you won’t go back­ward. There are many methods of training, but by incorporating the conjugate method, you can’t miss."

Months 7-8

"Training adaptations are specific to the imposed training stimulus. So, how compatible are two different types of training that result in different adaptations when both types of training are performed concurrently? Our understanding of exercise compatibility primarily relates to the concurrent use of aerobic endurance and strength training programs (Chromiak and Mulvaney 1990; Dudley and Fleck 1987). Studies examining such concurrent training provide the following conclusions.

* High-intensity endurance training may compromise strength, especially at high velocities of muscle actions.
* Power capabilities may be most affected by the performance of both strength and endurance training.
* High-intensity endurance training may negatively affect short-term anaerobic performance.
* The development of peak oxygen consumption is not compromised by a heavy resistance training program.
* Strength training does not negatively affect endurance capabilities.
* Strength and power training programs may benefit endurance performances by preventing injuries, increasing lactic acid threshold, and reducing the ground contact time during running.

The topic of exercise compatibility came to the attention of the sport science community when Hickson (1980) demonstrated that the development of dynamic strength may be compromised by concurrent performance of both resistance and endurance training. This study lasted only eight weeks, so whether the reduction of strength development would continue over a long training period was unknown. Because no periodization of either the resistance or the endurance training was used, and a relatively high training volume was performed, overtraining may have occurred in the group that performed both types of training simultaneously. Conversely, in the group training for strength and endurance, improvement in aerobic capacity was not compromised compared to the group performing only endurance training.

Five years later Dudley and Dmajil (1985) used a more conventional frequency of training and found only decrements in the magnitude of increase in angle-specific peak torque at fast velocities (160-278 degrees · sec-1) of movement in a group simultaneously trained for strength and endurance as compared to a group trained only for strength. No decrements in angle-specific peak torque were observed at slow velocities (48-96 degrees · sec-1) of movement in the group that simultaneously trained for strength and endurance. This study was the first investigation to suggest that power may in fact be first affected by concurrent training over a short training period. Again, aerobic power of the combination training group was not compromised compared to a group trained for endurance only. These conclusions were supported by Hunter, Demmett, and Miller (1987), who examined simultaneous resistance training and endurance training over twelve weeks. Barbell squats were emphasized in this training program. An increase in strength of 39% was observed in the strength-only group, and the combined group increased by 24%. No impairment of peak oxygen consumption was observed, but strength at high velocities of movement was compromised in the endurance training group.

These studies sparked an interest in the physiological compatibility of simultaneous strength and endurance training. Using various experimental protocols to explore adaptational responses to concurrent strength and endurance training, studies have shown that strength can be either compromised (Hennessy and Watson 1994; Nelson et al. 1990) or unaffected (Bell et al. 1991b; Hortobagyi, Katch and LaChance 1991; Sale et al. 1990), whereas endurance capabilities are not affected. Other studies have reported that both strength and endurance capabilities can be attenuated especially over longer periods of concurrent training in trained athletes (Hennessy and Watson 1994; Nelson et al. 1990). Hennessy and Watson (1994) clearly demonstrated that strength, power, and speed performance may be most susceptible to “incompatibility” because of the high intensity and volume trained by highly trained athletes.

McCarthy and colleagues (1995) examined the effect of simultaneous strength and endurance training using a more realistic and typical 3-days-a-week routine. The strength training program consisted of four sets of 5 to 7 repetitions for eight exercises, and the endurance protocol consisted of 50 minutes of cycle exercises at 70% of heart rate reserve. A strength-only group, endurance-only group, and combined group trained for 10 weeks. Subjects who performed the strength-only training or both types of training increased their 1RM squat, bench press, vertical jump, and maximal isometric knee-extension strength as well as their fat-free mass. The endurance group demonstrated no change in these variables, but did increase peak oxygen consumption, as did the combined training group. The results of this study show that conventional training frequencies and programs are in fact compatible and further indicate that “overtraining” may be the ultimate cause of exercise incompatibility. Thus, whether concurrent strength and endurance training are compatible may depend on many factors such as training status, training intensity, and training volume.

Almost all of the studies used men as subjects, and only limited amounts of data are available on this issue in women. But in a study by Volpe and colleagues (1993) previously sedentary college aged women used conventional strength training (a periodized program) and endurance training (75% of predicted maximal heart rate) programs for 3 days per week over 9 weeks, and no incompatibility was observed for strength or endurance performances. One interpretation of these results is that training status does affect whether concurrent training is incompatible."

May the Lord Jesus Christ bless those who bless me as I gladly accept their blessings, and curse those who curse me all the while protecting me for any evils. In Christ name, amen...

P-funk

where did you cut that out of?

http://pwtraining.blogspot.com/.....come and see what is on my mind!

http://ivonneberkowitz.blogspot.com/....check out Ivonne's new blog!

Optimum Sports Performance

"In the beginners mind there are many possibilities, in the experts there are few."
-Buddha's Little Instruction Book

SuperFlex

Conjugate
http://www.elitefts.com/documents/conjugate-method.htm




Concurrent
http://www.drsquat.com/forum/viewtop...0e08cb4fe3e71a

May the Lord Jesus Christ bless those who bless me as I gladly accept their blessings, and curse those who curse me all the while protecting me for any evils. In Christ name, amen...

P-funk

well there ya go.

now that you have established the time frame and meso-cycles, the program writes itself.

http://pwtraining.blogspot.com/.....come and see what is on my mind!

http://ivonneberkowitz.blogspot.com/....check out Ivonne's new blog!

Optimum Sports Performance

"In the beginners mind there are many possibilities, in the experts there are few."
-Buddha's Little Instruction Book

chronicelite

fatty :P:P

SuperFlex

Thanks again man. If I can ever be of any help jlmk...

May the Lord Jesus Christ bless those who bless me as I gladly accept their blessings, and curse those who curse me all the while protecting me for any evils. In Christ name, amen...

SuperFlex

I'm not fat, I'm just fluffy...

I saw some cow wearing that shirt once and I wanted to slap her! Thanks for slapping me...

May the Lord Jesus Christ bless those who bless me as I gladly accept their blessings, and curse those who curse me all the while protecting me for any evils. In Christ name, amen...

chronicelite

I got some lower belly fat myself! I hope I can nip it in the bud!! Good luck!

SuperFlex

Thanks, same to you...

May the Lord Jesus Christ bless those who bless me as I gladly accept their blessings, and curse those who curse me all the while protecting me for any evils. In Christ name, amen...