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Post by petsku on Sept 8, 2006 15:50:52 GMT 1
Petsku’s plan for october-december
I have had 2 surgeries in a month now (elbow & calfs) so I have to little modify my normal training and do lots of rehabs. In gym I plan to do mostly 6-12 reps in fall season.
Monday: javelinball (easy) 30 + shots 30 + jumps 60
Tuesday: front squat, 1/3 leg press, pullover, calfs, adductors, sides, rotational abs
Wednesday: cardio (row, cycling etc.) + circuit + easy streching
Thursday: javelin ball (easy) 30 + medicine ball 200 + sprints 4x50m + later massage
Friday: rest
Saturday: half squat, deadlift (power clean later in winter), hamstrings, abs, back, pulley (like row) + easy sprints ... Good streching in evening
Sunday: running/walking 10km + easy streching
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Post by Big C on Sept 8, 2006 16:07:22 GMT 1
Petsku, i would consider replacing the leg press. The problem is its gives you too much support. You become strong at doing leg press but not strong for anything else. maybe concider 1/3 back squat? or anything where you have to support yourself.
If you think i'm wrong, don't hesitate to have a go at me, i often am.
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Post by petsku on Sept 8, 2006 18:47:00 GMT 1
Well, i do have also some other lifts like half squat, front squat and deadlift in my plan. My idea of doing it is to take "what is left", safely after front squat, with javelin spesific knee angles. btw bigc, what would you recommend for removing swelling from legs. i've got quite a lot of it after CCS surgery.
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Post by Big C on Sept 8, 2006 18:58:18 GMT 1
As long as leg stuff is done standing, thats cool.
If its only swelling and no inflamation (water not blood) then tubi-grip if you can get it in finland. Its just a big ribbed tube to add compression round the area but its not too tight to stop circulation. That'll do the trick.
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Post by nije on Sept 27, 2006 9:49:44 GMT 1
I'm doing an A level lesson at the mo and we are doing PEP's (personal exercise programmes ) and loking at this and other sites. SOme of the trinaig I have read is oK but I assume a few of them I have seen are very brief. I.e four weights exercises in a session seem a little too little. I assume you are doing auxilleries and lots of pulling over type exericses and dare I say it core stability around specific areas.
I still do weights (although playing rugby now) and some of these sessionI do before I go to the rugby club. E.g. last night I did 4 sets of benmch, seated pres behind neck, clean and squat adn afew biceps and tripcep thowin in - 35 mins and barfed my guts up duting the fitness stuff we did on the pitch later on!
I used to train with sprinters whop used to take 45 minsto do their session rotating in a group of 4 0r 5 in sessions that I frankly could have finished in 2o mins. As in rugby we talk abotu intensity - to derive the gains, and teh saem with weights. I have treaded water in th gym for ages as my body got injured especially when douing low reps. Thas why I'm doin g high reps now. Was doign 140kg for 5 a while back in the bench for example but did 135 for 10 last night - just because I have changed my atttitude to high reps and bust a gut like we do on the pitch. I know my body and with something like bench ove 150/160 my peck pulls nad clean over 150 my wrist hurst and at 125/130kg snatch my shoulder wrenched. Squat - only deep ones as my arse adn knees use to hurt doing half or quarter ones as you just have to put lots of weigh ton the bar.
Hence with weights that I consider heavy and rather scary - I avoid and build up my 6-10 rep maxes now.
'm 38 and liftign or approaching PB's that I last did when I was 25. I reckon I can get close to 180/190 bench at present but don't want to as I'm happy doing higher reps as by definition, they shoudl not injur me. I wonder what others think. This is a personalise way to train as I know what my body can take - after years of abusing it!
...and no I haven't touvhed steroids and rarely take supplements.
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Post by nije on Sept 27, 2006 9:56:04 GMT 1
Should have spell checked that last post! BTW Feel like death again this morning - rugby is knackering me out - and teh last time I did this over the winter I got really fit and threw at PB in the summer! That was 15 years ago so I'm not expecting anything like that next year!
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Post by wez on Sept 27, 2006 11:16:52 GMT 1
Nije you say that 4 weight exercises per session is too little. Are you assuming that we are only doing one set of each? My sessions at least contain 4 different weights exercises eg snatch, back jerk, squat, pullover and i will do 3 sets of each. Surely this is optimum- i have tried doing more but not found it beneficial- 4 set of 5 reps per exercise is also ok in high load periods but is about the limit for me. I think on my training plan i didn't include quite everything i do so it is a bit of a bare bones version. Eg i always do 1 set of 10 reps of 4 different core stability exercises after each weights session. I'll write them in now. Does this sound like sense- be free to criticise as thats the main reason i posted my plan up anyway - its the second one that i have altered and am now going to use for my winter training. I'd appreciate your input
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Post by nije on Sept 27, 2006 13:59:44 GMT 1
Hi Wez
Sorry mate, maybe I wasn't specific enough. . 3- 5 working sets on core stuff i.e. clean, snatch, D lift, bench, squat shoulder press, and 3x 8-10 auxilleries.
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Post by wez on Sept 27, 2006 14:53:49 GMT 1
According to your definition then, i do per week:
8 core lifts 3-5 sets 2 snatch 1 clean 2 back jerk 2 squat 1 bench
8 auxilliary 3-4 sets 2 pullover 1 bicep curls 1 eccentric calf raise 1 rotating trunk holding 20kg disc 1 bent arm flies and reverse flies 10kg 1 straight leg raise 1 back raises 25kg
That makes 8 core and 8 auxilliary sets spread between 3 sessions. Is this what you meant? Surely thats enough, if not please tell more. I'm guess i'm just not 100% sure what you mean by auxilliries, but that is everything i do in the weights room per week.
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Post by slinger on Sept 27, 2006 15:46:47 GMT 1
Posted by nije on Today at 1:59pm - 3- 5 working sets on core stuff i.e. clean, snatch, D lift, bench, squat shoulder press, and 3x 8-10 auxilleries. all in one session? ??
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Post by TysonJ on Sept 27, 2006 17:41:40 GMT 1
lol, I trained with nije through the winter when i was 16-17, and yes we would do all that in a session and we would do 2-3 sessions a week and also a 10-20 min aerobic exercise at the end of each session. It only takes roughly 1H30m. An average weight session for me at the moment would consist of :- Clean, Snatch Squat Bench Seated shoulder press Chest Flies tricep pull-overs tricep extensions bicep curls leg extensions hamstring curls calf raises adductor and abductor strengthening abdominal exercises e.g. leg raises double crunches back hypers then i would go on a 20 min run/cycle/row and stretch a bit With the auxillary exercises I do 3 sets of 10, and with the main exercises I do 3 sets of 6/5/4/3/2 depending on the time of winter. I do this 3 times a week, but i swap out the clean and snatch for hang clean, hang snatch, clean and jerk and back jerk depending on the session i'm doing. Peace
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Post by james on Sept 27, 2006 22:48:45 GMT 1
Johnsons back!!! about bloody time mate
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Post by Jim on Sept 28, 2006 8:36:06 GMT 1
That sounds an awful lot for one session i'm not sure i could keep the quality up for all of that. I'm doing a similar set of excrsises as Wes and try and split the main ones between 2-3 sessions.
My clean and snatch technique is not bad but i'd worry that it would fall apart if I was too fatigued to lift properly and i'd end up hurting myself.
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Post by dobster on Sept 28, 2006 9:03:18 GMT 1
Concur with Jim, that is almost 300 lifts for all your exercises in one session. How do you keep the quality of the lift in your main exercises (Oly Lifts). If you do that 3 tmes a week how does your body recover - research suggest some 48-72 hours post weight training for the body to recover. Do you manage to fit in any other sessions uring the week. Who advises you on your weights sessions?
Just a few polite questions as I personally feel that is way too much to tackle in one session.
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Post by nije on Sept 28, 2006 9:40:08 GMT 1
Wes Wrote
Monday Snatch (power), Back Jerk, Front Squat (90deg), Bent arm pullover (suspended)
4 exercises of 3 sets as you then added - if that is it - fine - not enough IMO.
Tyson actually saved me the bother of putting down the sessions (we only did 2 per week at the time) of 4 core exercise and 8 - 10 auxilleries ussually involving machine stuff. and the aerobic stuff at the start and finish and it took about an hour and a half.
|try doing it - this concerns about keeping quality of your lifts is misplaced. What I do know is that Tyson - under my supervision dveloped excellent lifting technique and gradually we lowered the reps and from benching 60Kg for a couple and cleaning about 50kg at the start. Within 3 months he had triple 110/115 bench and done something similar for his clean. HE can tell you and others who knew hiim at the time will tell you that he developed into a well conditioned javelin thrower improving his stength, sprints, jumps, ball throwing and jav throwing - based on two weights sessions, two club nights and a sunday morning where he and the others he trained with trained hard - specifically, and had quite a bit of fun in the process.
Ty build himself up into the training as well and did not proceed in weights until I was happy with his techique - e.g. we spend lots of time on snatch, hang snatch and sntach balance on very low weight (i.e the bar) before he put any sort of weight on it - and we went to bAVERSTOCK SCHOOL TO SEE THE NATIONAL JUNIOR WEIGHT LIFTING COACH (cap lock soory!) for a few sessions t look at his techniques. Ty and others also did sesison with Steve Backley every other week for a while as well at Eton and a couple of other coaches looked at them at one stage or another. SO think they got a pretty good input from many sources.
As a CSCS I think I know a little about strenght and conditioning but haven't the time to explain fully what we did and the processes involved but he gradually improved when his techniques were establsihed and sound and he can now write his own programmes based on his needs and takign what he can from what we did previously. HE sent me a copy of his own programme and asked me to comment recently and am happy to say that it was very good.
I'm 38 and do this stuff now pretty easily and I'm unfit!
Incidentally, Tyson can aslo report that he was throwing over 70m that year and was throwing late mid- late 60's at the national suqds over the winter and looked by far the best junior at the time. Unfortunaley he hasn't really throw since but he knows that he can do it - and am sure he will come back and proove it. Never know tys - I may be back in the midlands sooon so no need to meet up at bedford!
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