Training Routine

  1. Training Routine


    Yeah, this is another one of those threads... Anywhoo, I'm trying to put together a solid program centered around strength, power, and stamina. I'm not too worried about muscle mass gains anymore. I simply want my 5'10" 225# frame to work better, not bigger. Here's what I've got down so far (I will edit it as suggestions come in, if any):

    MON - BB Power Clean & Press (w/ full front squat), DB/BB row

    TUE - Sprints, agility drills, burpees

    WED - BB Squat, Pullups, Weighted Situps (on slant board)

    THU - Sprints, agility drills, burpess

    FRI - BB deadlift, BB bench press, Saxon Bends

    SAT/SUN - light cardio, isolation lifts for bis, tris, delts


    Most likely, each day will be done in a circuit (I have time constraints). Thoughts are most welcome!

    Thanks!



  2. don't wanna sound like and idiot, but what are burpess?

  3. Quote Originally Posted by emdogg View Post
    don't wanna sound like and idiot, but what are burpess?
    You can find a detailed description at crossfit.com.

    But, basically, from standing you drop down to a pushup position, then forcefully push yourself back up fast enough so that you can bring your feet back under you and stand up.

    I think they were called "down and ups" in HS football.
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  4. looks like for your goals- a solid framework for power, stamina, strength. i think i would be concerned w/ some muscle atrophy of some of the smaller muscle groups like bi's,, tri's, rear delts..i guess i am however so ingrained in my mind in terms of training like a bodybuilder..those are some tough compound movements..i just might add some sets of smaller muscle groups on maybe sat.? good luck- and 5'10" @ 225 is def. a soild build.

  5. Quote Originally Posted by swollwilliams View Post
    looks like for your goals- a solid framework for power, stamina, strength. i think i would be concerned w/ some muscle atrophy of some of the smaller muscle groups like bi's,, tri's, rear delts..i guess i am however so ingrained in my mind in terms of training like a bodybuilder..those are some tough compound movements..i just might add some sets of smaller muscle groups on maybe sat.? good luck- and 5'10" @ 225 is def. a soild build.
    I'm not real worried about a small amount of atrophy. Of course, I don't want to completely deflate to 180lbs, either.

    Narrow grip chins really hammer my biceps, and I bench w/ a pretty close (PL style) grip, so the tris get some work there, too.

    But, it wouldn't be a bad idea to do some auxiliary isolation work on the weekends. I'm thinking circuits of bicep curls, tricep ext., and rev. flies.

  6. Rows have been recommended. I thought that with the cleans, deads, and pullups, the back would be hit pretty good.

    Thoughts?

  7. Oh!!!!.......... up-downs coaches make us do that when they get pissed! lol

  8. do DB rows for sure as your cleans, deads, and pull-ups all hit different spots on the back. DB rows are almost anterior deltoids rather than back

  9. Quote Originally Posted by emdogg View Post
    do DB rows for sure as your cleans, deads, and pull-ups all hit different spots on the back. DB rows are almost anterior deltoids rather than back
    I think you mean posterior deltoids. I do think that wide grip BB rows hit the rear delts pretty well. But, normal-grip BB rows and DB rows seem to really nail the lats and not so much the rear delts.

    I may throw wide grip rows in somewhere.

  10. Created a new thread here:

    Power Cleans

  11. Quote Originally Posted by ShakesAllDay View Post
    I think you mean posterior deltoids. I do think that wide grip BB rows hit the rear delts pretty well. But, normal-grip BB rows and DB rows seem to really nail the lats and not so much the rear delts.

    I may throw wide grip rows in somewhere.
    My post. delts blew up on wide grip barbell rows, but I only do powercleans, deadlifts and pullups now for back and they're still big.

  12. Looks pretty solid to me. Try it out for a while, you can always tweak it later if you need to.
  

  
 

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