Thank you for your response. And yes I don't do any endurance training anymore, I only really did running since my friends were in it and I did Nordic skiing cause it was really fun and I almost went to state so I will probably continue that recreationally for the rest of my life. As of right now my primary goals are first track season, then just getting stronger and bigger throughout the summer here and my years in college. I'll just continue what I'm doing and keep focused on strength, thanks for the advice.
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03-06-2017, 08:53 PM #91
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03-06-2017, 11:36 PM #92
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03-07-2017, 11:48 AM #93
Please be specific on your sport, age, stats, goals and training/nutrition habits.
Hi!! I have few questions, and I think you may be able to guide me into the right path.
-I'm currently into Badminton (I already know how to improve the playing skills and the work out that may help to increase my performance , but it seems like there is no bodybuilder in this field so far. it makes sense to me because playing badminton more than 10 hours per week decrease the gain)
-I'm 26 years old.
-I lift for a couple years now. I'm 5"9. Also, I'm a hard gainer with terrible genetic. My weight was 110 lbs when I first started lifting. My bodybuilding period alone brought me up to 150 lbs. I hadnt done any cardio during that bulking period. Now, I 'm only 138 lbs, and losing my strength. I can lift only 60% of what I used to lift.
-My goal is that I dont wanna go back to be a skinny guy. I want an athlete body, fitness model or at least just go back to my previous state where I got to fit into most of my clothes and look like a guy who actually lift. In short, I wanna live bodybuilding life like i used to and play badminton at the same time. I first started playing badminton because I wanted it to replace my lack of cardio part. Also, I have limited time per week because on my work day, my job is very active, I m not able to do any lifting afterward, so I think I might have to lift in the morning and train badminton in the evening. I tried to train in the morning and play badminton in the evening, I didnt do it well. I'm not sure because I'm out of fatigue or lack of enough carb.
- Here is my training routine; bodybuilding part; 3 days per week but the day may be random, chest and tricep, back and bicep, and shoulder and arms. I m not doing any leg work out because if I do it one day, I wont be able to play badminton for a couple day.
badminton part; 4-5 days per week (2-3 hours per session) I seriously play and train badminton.
I eat around 2k currently. I reduced my intake from 2.5-3k because now I lift only 3 days and still lost, so I stopped taking my proteins till I know what should I do.
The thing is I fell in love with having a nice body, but the fact is dat playing badminton won't be able to give me that body, but I believe that with right advice I will be able to do both thing together.
Thanks
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03-09-2017, 07:03 AM #94
Can you recommend a good workout program to help increase vertical jumping with the use of a Vertimax? We have the use of a Vertimax V8 and the use of a Vertimax V4. I would like a good challenging program for our players. We have used the workouts that come with the Vertimax and also the Stronger Team Vertimax training program, but they both have not provided any significant results even over a significant period of time. They have seen results but on average about 2-3 inches over 6 months. Not sure if we need a more challenging program or if we need to focus on using more plyometrics instead. As of now, we would like to get some better Vertimax programs in place if something is available.
Players are ages from 14-18 and play basketballLast edited by ddlingo; 03-09-2017 at 11:26 AM.
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03-09-2017, 04:20 PM #95
- Join Date: Sep 2010
- Location: Sacramento, California, United States
- Posts: 11,722
- Rep Power: 23209
You certainly can do both! Think of your bodybuilding as the primary focus of your training and badminton as the cardio portion. If youre playing 2-3 hours of badminton per session you certainly need to drink some carbohydrates in order to maintain the gains from the workout session and also to keep your intensity up during the matches. About 30-50g of mixed carbohydrate drink (glucose, fructose and maltose) or simply eat that many carbs worth of raisins.
Im gonna give you two workouts and I want you to alternate them so that week 1 your doing ABA and week 2 your doing BAB and then so on.
Workout A:
Front or Back Squat 3 sets of 8 reps
Barbell/Dumbbell Rows 3 sets of 8 reps
DB Press 3 sets of 10 reps
Seated/Standing Calf Raises 3 sets of 10 reps
Workout B:
Deadlift 3 sets of 8 reps
DB or BB Bench Press 3 sets of 8 reps
Pullups or Chin-ups 3 sets to failure
Dips 3 sets to failure
Go to Avatar nutrition and sign up for their digital macros coaching. Then start a log in the members journals and send me a PM with the link. I will monitor your training from there
I wish I could I dont have any experience with Vertimax. Sorry.
Are you incorporating strength training with the vertimax system? Power training is good but it is easily maxed out without strength training. Young athletes need to build strength in order to increase power. Think of the vertimax as an accessory movement, dont over prioritize it.Last edited by y0lked; 03-09-2017 at 04:30 PM.
Certified Strength and Conditioning Specialist (NSCA)
**Dallas Cowboys**
**Sacramento Kings**
**San Jose Sharks**
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03-16-2017, 09:42 AM #96
Hey, so first day of track was on Tuesday. They killed our legs with plyo workouts and this was a StrongLifts A day so the team went to the weight room and I did my 5x5. Btw I do my own lifting program. The team does a weird like 2x a week program with no pulling movements so I don't trust it. Squat was incredibly difficult after these plyos so I was scheduled to do 160 but I had to drop it to 135 just to be able to complete it and it felt as hard as 155 had felt. Bench was also hard so I had to drop 115 to 95. So today is Thursday and I'm doing B day with 160 on squat. First set I fail on the 5th rep cause legs are still demolished. I dropped the next 4 sets to 135 and again it was hard as hell. Traps are sore, hip flexers, the whole shebang.
So my questions:
1. Should I deload all my lifts or switch to 3x5 to get used to my increased workload now?
2. I have to lift after practice 2 of the 3 days, so should I do anything to progression to account for that like only increasing weight on my unfatigued day each week?
3. What do you recommend I do around meets? I usually will do 2-3 of the following: triple jump, high jump, 400, or long jump as events. Should I skip the sessions on the days of/ before meets or keep doing the same thing until the offseason?
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03-17-2017, 11:47 AM #97
- Join Date: Sep 2010
- Location: Sacramento, California, United States
- Posts: 11,722
- Rep Power: 23209
First you need to tell me your track schedule so we can schedule your lifting days far enough apart so that we can load glycogen up again so you can actually preform. Otherwise this is a recipie for overtraining. As far as the meets go, you need to post your meet schedule so we can devise meso and microcycles and install a taper before the meet.
Certified Strength and Conditioning Specialist (NSCA)
**Dallas Cowboys**
**Sacramento Kings**
**San Jose Sharks**
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03-17-2017, 06:59 PM #98
Ok my meets are:
March
23rd
31st
April
5
8
17
25 or 28
2
May
9 - sections
16
We're not given a specific training program we just show up and they tell us the workout and we do it. From what I've noticed, the schedule usually goes easy/hard/easy/hard etc with easy days before meets and after meets.
Ex. Easy Days (1 of these):
- <10 Run-throughs just trying to find our best place to jump from
- jumping with springboard
- other jumping technique drills
- 6 step jumps etc
Ex. Hard Days (1 of these) -
- 10x100m sprints
- 200m sprints around 400 pace
- 400m sprints around 800 pace
- Plyometrics workouts
- Bounding for distance drills
These aren't particularily hard days but lifting heavy right after doing one of these and increasing weight is not really that feasible. I'm not sure if it would be better to lift on the easier days because then the workout interferes less, or better to do it on the harder days so I can recover better.
My primary goal is to increase my weights and have it have the minimal adverse effect on my track meets. I've already increased my vertical 3 inches in the past month (maybe more but this is not exactly measured just by feel), so I think the lifting is helping my jumping as-well. Ideally I want to have like a 190x5-200lbx5 squat by summer so I can run a quick LP for the rest of summer to get into the intermediate phase and run a PPL or UL in college because I want to workout more in college as it helps me deal with stress.
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03-18-2017, 05:48 PM #99
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03-20-2017, 10:46 AM #100
- Join Date: Sep 2010
- Location: Sacramento, California, United States
- Posts: 11,722
- Rep Power: 23209
Trying to increase 1rm during season is a big S&C no no. Its just not feasible. I was under the impression you had maybe one a month or so.
I would advise you to do about 5 sets per week max of squats and or deadlifts in order to maintain strength during the sport season. And at best it would be 85% 1rm for 3 reps or 75% for 5 reps. You have done a great job thus far increasing your vertical but if you expect to preform at your track meets then your lifting needs to take a bad seat. I have athletes doing strength maintenance while "in season" and some cant even maintain their strength due to the demands of the sport. Im not saying you cant improve your squat, however if you do want to, It should be with very little volume and with about 100g carbs post workout to make sure you replenish that glycogen.Certified Strength and Conditioning Specialist (NSCA)
**Dallas Cowboys**
**Sacramento Kings**
**San Jose Sharks**
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03-20-2017, 10:47 AM #101
- Join Date: Sep 2010
- Location: Sacramento, California, United States
- Posts: 11,722
- Rep Power: 23209
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03-21-2017, 11:54 AM #102
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07-24-2018, 09:47 AM #103
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07-26-2018, 10:40 AM #104
I'm 16, 5'5 and weigh 122 pounds. I'm looking to gain a lot of strength and size for wrestling. I don't know what workout program to do and what to eat. I have access to a gym and can lift only 3x a week. Its off season right now and the season doesn't start until December.
Last edited by PauloDybala21x; 07-26-2018 at 10:49 AM.
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