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Movement Based Training

N.Woods Giant

N.Woods Giant

Member
After doing some research I am thinking about trying movement based training. I am hoping some of the knowledgeable people here can critique my plan.

Mon - Vertical Focus
Strict Overhead Press 4x6
Weighted Chin-ups 4x6
Incline DB Press 3x12
CG Cable Rows 3x12
BB Curls 3x12

Tue - Quad Focus
Squat 5x5
Lunges 3x8
Calf Raise 2x10
Core Circuit

Thur - Horizontal Focus
Bench Press 4x6
BB Row 4x6
Seat OH DB Press 3x12
Wide Pull-ups 3x12
Face Pulls 3x10
Skullcrushers 3x12


Fri - Hamstring Focus
Deadlift 4x6
Front Squat 3x12
GHR 3x10
Hanging Leg Raises



What do people think of this? Have you used movement based training before? What were your results like?



Thanks for any input!
 
Most of my programs are movement based.

A couple things:
Front squats will work the quads more so than back squats.
GHR is a great hamstring exercise...but you should also include some hip extension, such as good mornings or rumanian dead lifts. And, throw some glute dominant hip extension into your lower body day too.

Br
 
I had looked into doing something almost exactly like what you have laid out there. I didnt end up trying it though as I was concerned whether I would be able to recover enough hitting everything 2x a week. The idea of hitting OHP and Bench & Pull-ups and bentover rows each while being fresh was what originally attracted me to that style of training. If you go ahead with it I would love to hear how your results are, specifically your recovery.
 
Yeah, less sets or less intensity. You can take 1-3 weeks to build up to full intensity (% of your desired rep max) and volume.

Br
 
Thanks for the replies guys!

ZiR RED, do you think it would be better to have ALL vertical movements on the vertical day instead of splitting it up like I have it above where there is the heavy vertical stuff but then some light high rep horizontal stuff?

For example then my vertical day would look something like this:

Vertical Focus
Strict Overhead Press 4x6
Weighted Chin-ups 4x6
Seated OH DB Press 3x12 <-- or maybe do side lateral raise instead?
Wide Grip pull-ups 3x12



Anyone else have any thoughts on the layout at the top or if I should make the different days have all the same movements like in this post?
 
I've had the best success setting it up as you mentioned previously.

Vertical Focus, horizontal ancillary (and vice versa)

So:
Strict standing military press
Pull ups

Dumbbell Floor Presses, wide grip pulley row to chest

OR
Bench Press
Barbell Row

Half Kneeling single arm OHP
Chain saw rows

Br
 
ZiR RED said:
A couple things:
Front squats will work the quads more so than back squats.
GHR is a great hamstring exercise...but you should also include some hip extension, such as good mornings or rumanian dead lifts. And, throw some glute dominant hip extension into your lower body day too.

Br
Click to expand...

Im having some trouble setting up my lower body days. Would you mind posting up some sample routines for those two days?
 
I would do something like this

Front or olympic squat
Single leg RDL (unilateral hip extension)
single leg swiss ball hamstring curls (unilateral ham ancillary)
Glute specific
Core

Dead lift or hex bar dead lift
RFE split squat (unilateral squat)
Lateral lunge
Glute specific
Core

Br
 
^^^ Thanks a lot! I am excited to see how this goes!

With all of the ancillary work, would you suggest going to failure or stopping short of that point? I was thinking taking it to failure might cause issues with recovery for the next workout, thoughts?
 
I end nearly every set just shy of failure. Generally technique breaks down before the ability to lift the weight via compensations occur. When technique breaks I end the set.
 
ZiR RED said:
I've had the best success setting it up as you mentioned previously.

Vertical Focus, horizontal ancillary (and vice versa)

So:
Strict standing military press
Pull ups

Dumbbell Floor Presses, wide grip pulley row to chest

OR
Bench Press
Barbell Row

Half Kneeling single arm OHP
Chain saw rows

Br
Click to expand...

Do you do/recommend any direct arm work?

Also what do you think about adding in shrugs and face-pulls? Which days would you recommend adding them to?


Thanks again for all of your help with this and answering all of my questions!
 
If you need it, then a few sets at the end of the workout for arm work.

Face pulls are a must. You can do those 2-3 times a week. Shrugs I would include with horizontal work.

Br
 
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