ITT: i'll answer any questions on strength training, mobility work, prehab, etc..

[racketteer]

i'm bored. shoot

[tonyrawrs]

Why does it seem like when my lifts for my bench progresses by lifts for my chest stagnates and vice versa. I can't ever progress on both lift(s) at the same time.

[racketteer]

Why does it seem like when my lifts for my bench progresses by lifts for my chest stagnates and vice versa. I can't ever progress on both lift(s) at the same time.

can you reword this a little? I have no clue what you are asking.

[Nood]

i know this isnt really a question from what the thread is asking, but iirc ur a fast mutherfukker.

teach me how the phuck i become lightning fast and quick... (for football)

[gangstamuzik]

I'm 14.
What're the regular average 14 year old normal kid's lifts?

[racketteer]

i know this isnt really a question from what the thread is asking, but iirc ur a fast mutherfukker.

teach me how the phuck i become lightning fast and quick... (for football)

what i'd reccomend for speed is based entirely on how much you are willing to change your current programming. just give me a general template of your style of programming and days you work and i'll do my best to do work something out.

also, if you know your current speed on any sprint that is accurate and a standing long jump distance/vert it would help a lot.

I'm 14.
What're the regular average 14 year old normal kid's lifts?

no clue, I was busy running in circles when I was your age.

[7399martyn]

what general things do you like to do for prehab? any foam rolling? static stretching? etc...

[GetMyActTogethr]

At what BF% is it advised to start bulking?
Let's use me for example. I'm 5'10 around 180 pounds and around 20-23% BF.
Thank you.

[TRex531]

I'm 14.
What're the regular average 14 year old normal kid's lifts?

I can answer that for you.

When I first maxed out when I was 14, my bench press was 145 lbs. Squat was 225 lbs. Hang clean was an embarassing 105 lbs.

Three or four months later (Still 14!), I got my bench press to 190 lbs. Squat to 295 lbs. Hang clean was 155 lbs. I was stronger than most of the freshman football players, but I was far from the strongest.

From what I could tell, average was pretty much bench pressing your body weight and squatting at least 1.25 times your body weight. I dunno about hang clean.

[Rizkt]

Right elbow killing after uping my tricep push down, only hurts when I bend it. Ice and lift again on it on Saturday or be concerned?

[racketteer]

what general things do you like to do for prehab? any foam rolling? static stretching? etc...

foam rolling and static/dynamic stretches are definitely a big part. I like to hit the legs from every angles until the tight spots release (hurts like a bitch) and then from there I'll take a baseball for my entire back around the spine. after that, i hit the hips with a hard medicine ball (30 pounds should do) which is by far the most painful but also the most useful.

other things I like to do are lots of contrast showers, fighting mobility training, and the thing that i attribute a lot of my tendon strength to is the use of very high rep burnout sets. I do them for almost every major lift but mainly on squats and rows. I have yet to have any nagging tendonitis in my knees regardless of the retarded amount of volume I use

At what BF% is it advised to start bulking?
Let's use me for example. I'm 5'10 around 180 pounds and around 20-23% BF.
Thank you.

i'd cut If I were you at that weight and BF%. a simple low volume strength routine a few days would allow you to maintain if not gain strength, depending on your experience level. once you reach a goal look you can start slowly adding cals and volume. IDK if you'd want to take bodybuilding advice from me though. almost everything I do on that end is contrary to popular belief.

[racketteer]

Right elbow killing after uping my tricep push down, only hurts when I bend it. Ice and lift again on it on Saturday or be concerned?

ice it and once the pain goes away get some blood pumping into it with really light work (ie: pushups). if it hurts that bad you should take some time off pressing.

[Rizkt]

ice it and once the pain goes away get some blood pumping into it with really light work (ie: pushups). if it hurts that bad you should take some time off pressing.

Nooo just as I up my weights! For the best I presume, thanks!

[racketteer]

Nooo just as I up my weights! For the best I presume, thanks!

sh*t happens man but pushing through even minor injuries is never good. if you push through it now and never get it cleared up, it will only get worse as you get stronger.

[guitargoalie]

I noticed you are taking a more bodybuilding approach to your training, what differs for you when your trying to add size as opposed to just weight on the bar

[racketteer]

I noticed you are taking a more bodybuilding approach to your training, what differs for you when your trying to add size as opposed to just weight on the bar

control and tension vs speed is pretty much the only difference. right now I am trying to build size, so I am focusing on having better control of the weights(also translates to higher top end strength), smoother reps, and higher reps/less volume. when I am just trying to get strong as sh*t it all comes down to speed and i begin to train more like an athlete.

i'll keep rep days in but I'll up the volume while upping the intensity a bit for the strength work days. instead of doing straight sets for squats of 10 to build muscle, i'll do something like 5 triples with a decent weight and just focus on speed and power. plyometrics, sprints, and strongman work make up a lot of my training.

ie: my squat workout from monday was as follow,

standing long jumps
one legged box jump
a cns warmup

squats
double
single
four
20

band squats
5x3 speed
3
2
1
2
5

[Nood]

what i'd reccomend for speed is based entirely on how much you are willing to change your current programming. just give me a general template of your style of programming and days you work and i'll do my best to do work something out.

also, if you know your current speed on any sprint that is accurate and a standing long jump distance/vert it would help a lot.


no clue, I was busy running in circles when I was your age.

the only thing i really know about my speed is my 40 yard time, which is like a 4.9 on a good day

routine:

sunday: max effort lower
monday: off
tuesday: max effort upper
wednesday: off
thursday: repetition lower
friday: repetition upper
saturday: off

after my lower days i condition since im already tired from heavy squatting/deads, then after my upper days is where i would like to include speed/agility/performance work since my legs will be more fresh

im pretty flexibile tho

[racketteer]

the only thing i really know about my speed is my 40 yard time, which is like a 4.9 on a good day

routine:

sunday: max effort lower
monday: off
tuesday: max effort upper
wednesday: off
thursday: repetition lower
friday: repetition upper
saturday: off

after my lower days i condition since im already tired from heavy squatting/deads, then after my upper days is where i would like to include speed/agility/performance work since my legs will be more fresh

im pretty flexibile tho

alright that's not a bad speed to start with really. I ran a 6.65 60yd, IDK that would convert really though. I was better at stuff like the 100-400m. these also, IME, are the types of races that build the most top end maximal speed and a lot of people that train for them have freaky squats.

if you are at your goal weight now, I'd take out the rep day entirely. scrap all the sh*t you do and just do light speed squats or front squats. everything else would be filled in with

1st plyometrics for 4 sets of 3 or so can be anything(broad jumps, depth jumps, and my personal favorite the one legged box jump)
2nd starts. just go to a track and start at the 100m start line. get to about 30m as fast as you can to work on acceleration. do this for about 4-6 times and take lots of rest. this **** breaks you down if you aren't used to it.
3rd would be an alternating sprint workout. one that is hard. and another that is much lighter, restorative, etc...

hard workouts would alternate between breakdowns and building sprints.

breakdowns, run 400m, walk 400m, immediately run 300m, walk 300m, 200,walk 200, 100,walk 100, 55m, done. make sure to take your time to get your wind back between sets. it's always better to take longer rests, so that speed isn't sacrificed.

building sprints. you run a 200m sprint at a decent pace, run another one a second faster, so on and so forth. you should start with 4 and gradually build up to 8ish before football starts. the 200m is a distance where almost anyone will be running at max speed for a deal of time. it's great to get your body to get used to firing fast.

an easy workout could be something like six 100m sprints at a challenging but not crazy pace or 400m training. something I would do for my workouts was 16 400m sprints in a pyramid up in pace and then pyramids down again.

also, work on mobility a ton and start taking contrast showers if you aren't.

speed kills in football dude. my school's team wanted me to play D end senior year because I would've been the fastest and strongest kid on the team at 170 pounds. lol

[RollTideNation]

What is your favorite form of cardio?

[tonyrawrs]

can you reword this a little? I have no clue what you are asking.

Whoops, I typed that quickly then went to take a nap. I meant.

"Why does it seem like when my lifts for my BACK progresses my lifts for my chest stagnates and vice versa. I can't ever progress on both lift(s) at the same time."

As in when ever I hit PR's on my deadlift and other back exercises my chest workouts on my next gm workout suck.

[racketteer]

What is your favorite form of cardio?

barbell complexes.


now add reps to each exercise you see and do it for sets. I would do this as 5 reps of deadlifts, rows, clean, front squat, push press, back squat(10reps), press it back and my heart would be fukking racing. it's great for conditioning. prowlers are awesome too

Whoops, I typed that quickly then went to take a nap. I meant.

"Why does it seem like when my lifts for my BACK progresses my lifts for my chest stagnates and vice versa. I can't ever progress on both lift(s) at the same time."

As in when ever I hit PR's on my deadlift and other back exercises my chest workouts on my next gm workout suck.

well, deadlifts are a very taxing exercise. doing them every week will definitely take a bit out of you and that is exactly the reason I don't do them more then once every 3 weeks or so. not saying you shouldn't be doing them every week at your level, i'm just trying to say that exercise is taxing and doing one thing balls to the wall heavy will only hamper your strength on the other lifts.

[RollTideNation]

barbell complexes.


now add reps to each exercise you see and do it for sets. I would do this as 5 reps of deadlifts, rows, clean, front squat, push press, back squat(10reps), press it back and my heart would be fukking racing. it's great for conditioning. prowlers are awesome too

I'll have to try those. I usually just stick to jogging, sledgehammer training, and about to use a heavy bag.

[Nood]

alright that's not a bad speed to start with really. I ran a 6.65 60yd, IDK that would convert really though. I was better at stuff like the 100-400m. these also, IME, are the types of races that build the most top end maximal speed and a lot of people that train for them have freaky squats.

if you are at your goal weight now, I'd take out the rep day entirely. scrap all the sh*t you do and just do light speed squats or front squats. everything else would be filled in with

1st plyometrics for 4 sets of 3 or so can be anything(broad jumps, depth jumps, and my personal favorite the one legged box jump)
2nd starts. just go to a track and start at the 100m start line. get to about 30m as fast as you can to work on acceleration. do this for about 4-6 times and take lots of rest. this **** breaks you down if you aren't used to it.
3rd would be an alternating sprint workout. one that is hard. and another that is much lighter, restorative, etc...

hard workouts would alternate between breakdowns and building sprints.

breakdowns, run 400m, walk 400m, immediately run 300m, walk 300m, 200,walk 200, 100,walk 100, 55m, done. make sure to take your time to get your wind back between sets. it's always better to take longer rests, so that speed isn't sacrificed.

building sprints. you run a 200m sprint at a decent pace, run another one a second faster, so on and so forth. you should start with 4 and gradually build up to 8ish before football starts. the 200m is a distance where almost anyone will be running at max speed for a deal of time. it's great to get your body to get used to firing fast.

an easy workout could be something like six 100m sprints at a challenging but not crazy pace or 400m training. something I would do for my workouts was 16 400m sprints in a pyramid up in pace and then pyramids down again.

also, work on mobility a ton and start taking contrast showers if you aren't.

speed kills in football dude. my school's team wanted me to play D end senior year because I would've been the fastest and strongest kid on the team at 170 pounds. lol

damn, why didnt u plan then?

for plyometrics, could i just pick like a tuck jump (cant do box jump, dont have boxes) and just jump as high as possible ? just not on to an object?

should i do box jumps + broad? or just box?

hows this look?

monday:
Box Jumps: 3x3
20 yd shuttle: 5 sets, 2 min rest between sets
30 yard sprints: 5 sets
Tire Flips

thursday:

Box Jumps: 3x3
3 cone drill: 5 sets
breakdowns (as you described)
Tire Flips

edit: also any ideas for conditioning? or do u think breakdowns are good conditioning?

[racketteer]

damn, why didnt u plan then?

for plyometrics, could i just pick like a tuck jump (cant do box jump, dont have boxes) and just jump as high as possible ? just not on to an object?

should i do box jumps + broad? or just box?

hows this look?

monday:
Box Jumps: 3x3
20 yd shuttle: 5 sets, 2 min rest between sets
30 yard sprints: 5 sets
Tire Flips

thursday:

Box Jumps: 3x3
3 cone drill: 5 sets
breakdowns (as you described)
Tire Flips

edit: also any ideas for conditioning? or do u think breakdowns are good conditioning?

i'd just do the box+ broad then at 2x2-4 each. otherwise it looks good but just remember to take it easy at first and tailor the volume to your needs.

[gangstamuzik]

I can answer that for you.

When I first maxed out when I was 14, my bench press was 145 lbs. Squat was 225 lbs. Hang clean was an embarassing 105 lbs.

Three or four months later (Still 14!), I got my bench press to 190 lbs. Squat to 295 lbs. Hang clean was 155 lbs. I was stronger than most of the freshman football players, but I was far from the strongest.

From what I could tell, average was pretty much bench pressing your body weight and squatting at least 1.25 times your body weight. I dunno about hang clean.

Thanks, well I guess I'm abnormally weak then.

[racketteer]

Thanks, well I guess I'm abnormally weak then.

this stuff takes time man. just keep pushing yourself and you'll get where you want to be.

[Brenjam]

I've been doing Reg parks 5x5 routine for about 7 weeks now and all my lifts have been increasing really well. Just wanted to ask if i was aiming for size what sort of routine would you suggest after reg parks?

[racketteer]

I've been doing Reg parks 5x5 routine for about 7 weeks now and all my lifts have been increasing really well. Just wanted to ask if i was aiming for size what sort of routine would you suggest after reg parks?

a standard upp/low or push/pull routine could be good or if you want a full body you could look into hypertrophy specific training. I use Upper/ lowers for most of my training but HST looks pretty interesting.

[InfiniteExcel]

Sup, Brother?

How can I develop a great arch?

[SethBJJ]

do you ever use chains or bands? also what are your favorite strength routines?