KingCarlos's training for strength, speed and power (NEW)

[kingcarlos]

Well celticfan is kind enough to tailor made me this routine for strength. really thanx him alot. Although im only starting this routine after 2 weeks, just to post in advance so u guys can give good critisim and see how pro Celticfan is.

TRAINING PROGRAM: RUGBY OREINTATED:

Trainer: CELTICFAN

POLYMETRICS: Not at the moment, field work will be enough polys at this stage.

GOALS: To increase maximum power (Speed x strength), ATC-CP and lactic efficiency, enhance running speed, improve crush grip (used for grabbing hold of opponent)


Mon: Upper Body Strength
-BB bench press
-Deadlift
-weighted dips
-Shoulder press - standing MP
-Back work - wide grip or pulldowns (3x8)

WED: Lower Body Strength
-BB full squat
-SLDL
-Calf Raises (u choose reps/sets to suit u)
-Power cleans (6x2 reps)

week 1: 4x5
week 2: 5x4
week 3: 6x3
week 4: 7x2(plus some singles)
week 5, de-load: 2x4-5


FRI: - Full body Split

-DB bench press
-widegrip chins
-Close grip bench press
-DB shoulder press
-DB curls
-Front squats
-sldl



week 1: 2x12
week two: 2x10
week three: 2x8
week four: 3x6
week five: 2x12



*** add speed work to DB bench and squats before work sets, 50-60% 1RM, 3-4 sets, 6-12 reps

*** Hypertrophy day is basically to add a little abit of size but most importantly, to make the muscles less inclined to injure on the field and on strength days. Also the efficiency of light v.s heavy days is well documented in the literature.

[Celticfan]

For DE days U gotta try get some bands and chains.

Poliquin (1988) is often recognized as the founder of undulated periodization (Stone and Wathen, 2001). Poliquin (1988) investigated five ways to increase the effectiveness of the training program for football coaches. The first suggestion was the use of undulated periodization, which he also called alternate accumulation and intensification phases. Here, emphasis is placed on the importance of frequently varying both volume and intensity in order to induce neuromuscular adaptations. The rational behind this was that past research had found that strength programs lost their efficiency after only two weeks (Kulesza & Poliquin, 1985; Poliquin, 1985, b).


Thus, it was concluded that if a stimulus is provided in exactly the same way, results would diminish quickly. This is in accord with the biological law of accommodation, which states that the response of an organism to the same given stimulus decreases over time. For instance, load for elite athletes is roughly 10 times that of beginners having 6 months experience. Elite weight lifters (Bulgarians) lift around 5,000 tons a year. The load for novices is only 1/10th this level! Further, it is noted to take 8+ years to reach an elite (professional) athletic status [Vladimir, 1995].

Rhea (2003) found in his experiment that a program consisting of 8 RM Monday, a 6 RM Wednesday, and a 4 RM Friday, every week, for 12 weeks total, gave excellent results in leg press and bench press strength. It should be noted that such a program seemed to result in staleness after 6 weeks. This may be attributed to the fact that participants trained relatively heavy during all workouts. Thus, such a program should be monitored closely. Including a moderate-light rep day is postulated to relieve such effects.

Research has shown that the detrimental effects of "overreaching" in training do not begin until the fourth to sixth week of training in that fashion. The proposal is simple: increase your total loading volume for three or four weeks, then take a single week of lowered volume to "deload."

Now the really cool part is this…science has shown that the body responds better in physique and performance enhancements when you have a period of peaking fatigue (2-6 weeks), followed by a period of "unloading" (1-4 weeks). (Unloading just refers to a time where you allow fatigue to fade. This usually means active unloading, where you continue to train, but with reduced intensity, volume, or frequency. Occasionally it could mean total rest.) You view entire weeks and maybe months, as you would've viewed just one workout with Supercompensation. For example, with Supercompensation, one workout represents a period of fatigue. But, in the Dual Factor Theory, up to 6 weeks would represent a period of fatigue. With Supercompensation, a day or two (up to a week) represents a period of rest. But in the Dual Factor Theory, up to four weeks may represent a period rest.

However, even though intensity is kept high during unloading, volume is drastically reduced, by dropping the workouts from approximately 7 exercises down to only two or three. Frequency (number of training sessions per week) is sometimes reduced, but in this program it's kept the same.

Probably 99% of ordinary people in gyms are currently training according to single factor training theory, or the principle of supercompensation. Probably 5% of elite strength athletes are training this way and they are all bodybuilders. Now I know most people are not even aware of what dual factor theory is so here is a brief explanation.

Single factor theory treats fitness and fatigue as existing to the exclusion of each other. For example if you are tired and have sore muscles following a training session you should wait until you feel better and have fully recovered before training again. This fits in with supercompensation theory, which dictates that after training your fitness decreases slightly (because you are tired) and then rises back up again to a point just above where it was prior to the workout. At this point you train again with a slightly greater load and push up your fitness a little further and so on.

In other words, if I want to run faster and jump higher 30 days from now, how tired should I make myself this week and next week so that when I test myself in 30 days, I'll run faster and jump higher? All things being equal, if I do no training (assuming I'm not in an over-reached state) then I likely will not improve at all, and in fact may slip back. On the other hand, if I work out daily and intensely and continue adding volume, I'm also likely to slip back.

So there must be an optimal blend of both fatiguing myself or over reaching (in order to improve) and resting myself or under reaching, so that I can see the gains from the over reaching I've done. Under reach too much and you won't get the results you want because you haven't forced your body to adapt; over reach too much and you won't get results because your body is shot.


what is important to note is that there is almost universal agreement amoung scientists and athletes and coaches in all sports EXCEPT bodybuilding that the two factor theory is correct and the single factor theory is not correct and is in fact suitable only for beginners to follow when planning training.


Every eight weeks, the exercises with an asterisk (*) should be performed to their respective 1RM (rotate the weeks that you are maxing out on each exercise so that you don't find yourself maxing out on multiple exercises in one workout.) (The reason for maxing out on certain exercises is to increase neural efficiency as well as myofibril hypertrophy).

A. Use of Neural Efficiency (as well as some Myofibril Hypertrophy) occurs in rep ranges of 1-3. (Neural Efficiency increases the percentage of motor units that can be activated at any given time. There is little to no effect on size but increases strength will be great. Little to no protein turnover occurs in this rep range as load is too high and mechanical work is too low.)

B. Mostly Myofibril and Sarcomere Hypertrophy and very little Sarcoplasmic Hypertrophy occur with rep ranges of 3-5. (Sarcomere hypertrophy increases contractile proteins in muscle thereby increasing strength directly and also size. Book knowledge suggests that growth here will be mostly myofibril/ sarcomere hypertrophy and will be accompanied with strength gains in other rep ranges and improvements in neural efficiency. Therefore this is perhaps the best rep range for increasing strength. Better balance of load / work done for hypertrophies so no surprises there.)

C. Myofibril, Sarcomere, and Sarcoplasmic Hypertrophy (lots of growth as well strength gain within this rep range with little transfer to 1rm) occur with rep ranges of 5-10. (Sarcoplasmic Hypertrophy does not directly increase strength but can affect it by increasing tendon angle at the attachment - but of course it increases size.)

D. Some Sarcoplasmic with little Myofibril and Sarcomere Hypertrophy occur in rep ranges of 10-15. (More fatigue and a greater extent of waste products are associated with this rep range. Possibly increase in capillary density.)

E. Capillary density increases with little Sarcoplasmic growth with rep ranges above 15. (Muscle endurance begins to become a factor (but who needs that?). Also, waste products are intense – lactic acid buildup to the point of making some individuals sick.)

The hypertrophy phase is responsible for developing a good muscular and metabolic base for the future. All rest between sets in this phase should be kept between 45 seconds and 1.5 minutes. Shorter rests in this phase will maximize the natural primary anabolic hormones involved in muscle tissue growth such as testosterone, growth hormone, and insulinlike growth factors, while minimizing cortisol production.

is only a rough interpretation of the Westside principles, if you really want to get down and dirty with it check out the Strength Online website and read the books Science and Practice of Strength Training by Vladimir Zatsiorsky and Supertraining by Mel Siff and Yuri Verkoshansky.

With undulating Periodization and the variable rep system, you will train each body part twice a week, yet you will not repeat the same workout for over ten days. This means the body will not have adapted, i.e. you won't need to begin a new routine for close to ten weeks, despite the fact that you are hitting each body part twice a week.


The May 2002 issue of The Journal of Strength and Conditioning Research reported that experienced strength trainers who followed this type of training program doubled strength increase as compared to a traditional training, control group. It concludes that ongoing strength gains for those who have hit plateaus may be preferentially accrued from this type of training.

[Celticfan]

With undulating periodization, the so-called phases of training tend to be much shorter, compared with linear periodization. Exercise physiologists and some coaches have been attracted to undulating periodization, at least partially because of the belief that frequent changes in training stimuli are very conducive to gains in fitness. One physiological basis for the principle is that during undulating periodization the nervous system is forced to adapt to a wide variety of situations, including the elicitation of tremendous amounts of force (when resistance, i. e., intensity is high) and also the coaxing of very rapid rates of force application, as when resistance is low and reps are completed quickly. In theory, when these various stimuli are presented together in close temporal proximity, the neuromuscular system might adapt unusually quickly and develop an enhanced ability to respond with great force and great quickness.

Does undulating periodization really seem to work better than the classic, linear model? To find out, researchers in the Department of Exercise Science and Physical Education at Arizona State University recently divided 20 men, recruited from college physical-education classes, into two equal groups (6). All 20 individuals had been engaged in strength training for at least two years prior to the beginning of the study (the average training experience was five years). During the 12-week study, both groups performed abdominal crunches (three to four sets of 15 to 25 repetitions), biceps curls (three sets at eight- to 12-rep max), and lat pull-downs (three sets at eight- to 12-rep max) three times a week. Both groups also trained intensely with two key exercises, the bench press (performed on a standard free-weight bench-press station) and the leg press (carried out using a Cybex® incline leg-press machine), and the performance of these latter two exercises was completed in a linear-periodized or undulating-periodized way. Subjects were prohibited from carrying out any other strength-building exercises during the 12-week investigation.

For the bench press and leg press, the linear-periodization (LP) group performed three sets per workout at an intensity of eight-rep max for the first four weeks of the study, three sets per session at six-rep max for the next four weeks, and three sets per workout at four-rep max for the final four weeks. Thus, the LP group used a classic linear pattern, with total volume of training (weekly amount lifted) sliding and average intensity climbing from four-week block to four-week block.

The undulating-periodization group utilized daily undulating periodization (DUP), with workout patterns never repeating themselves from one workout to the next. For the DUP group, the first session of each week of the 12-week program consisted of three sets at eight-rep max, the second workout contained three sets at six-rep max, and the third session had three sets at four-rep max. As you can see, training volume and intensity were altered differently for the two groups, but total volume and intensity were absolutely equivalent (each group, for example, completed 12 total workouts using a resistance of eight-rep max, 12 workouts at six-rep max, and 12 sessions at four-rep max). The only difference between the LP and DUP programs was the order in which the athletes carried out the workouts.

Both LP and DUP groups increased strength significantly in both the leg and bench presses over the course of the 12-week training period, but the gains in strength were significantly greater for the DUP group. Specifically, the DUP group enhanced bench-press strength by 29%, compared with 14% for the LP athletes, and boosted leg-press strength by 56%, versus 26% for the DUP pressers. In the leg press, for example, DUP upped 1-RM from 230 kilograms at the beginning of the study to 350 kilograms after 12 weeks, while LP nudged leg-press 1-RM up from 267 kilograms to just 331 kilos in the same time period.

This variation provides a constantly changing stress to the neuromuscular system, which promotes continued adaptation and prevents plateaus

A group from Arizona State University, for example, put both systems to the test and found greater gains in strength in the nonlinear group [2].

Research from Ball State University also shows that nonlinear periodization is highly effective for promoting muscle growth [3]. The study compared the effectiveness of two 12-week training programs. Test subjects were split into two groups. One group followed a program that used single sets, while group two followed a periodized program.

Gains in muscle strength and size were far greater in the group using periodized training. Subjects following the periodized program, for example, gained twice as much muscle compared to the single-set group.

Mujika et al. (1998) investigated the effects of 12 weeks of intense training and 4 weeks of tapering on plasma hormone concentrations and competition performance in a group of highly trained swimmers. Performance increased during the taper (P < 0.01) and this was correlated with changes in the testosterone cortisol ratio. Neary, Gaul, and Smith (1997) further examined the effects of a taper on urinary free cortisol and serum testosterone in 8 (2 female, 6 male) elite runners. Results found that mean urinary cortisol was significantly reduced; moreover, 4 of the 6 males had biologically significant increases in serum testosterone.

Another marker of the overtraining syndrome are catecholamines. For instance, Hooper (1993) found that plasma norepinephrine and epinephrine concentrations were significantly correlated with swim training volume. Additionally, epinephrine levels were significantly lower after the competition compared with values early in the season and shortly before competition. Symptoms of the overtraining syndrome were identified in three of the swimmers, based on performance decrements and high, prolonged levels of fatigue. In these three swimmers, norepinephrine levels tended to be higher than those of the other swimmers from mid-season onward and were significantly reduced during tapering. In this context, Shannon et al. (2004) evaluated the catecholamine response to reduced training loads. It was found that dopamine (a precursor to norepinephrine and epinephrine) correlated with training load changes, suggesting that reduced training during a taper is an effective way to reduce stress.

Intensity can be defined as the percentage of a maximal effort—such as, a one repetition maximum, V02 maximum, or heart rate maximum. Evidence suggests that the participant must maintain their original intensity, in order to preserve fitness gains. Therefore, if an individual usually lifts at 6 repetitions for squats, they should maintain that lift during their taper. As an illustration, if on most weeks the individual squats 400 pounds for a rep scheme of 10, 8, 6, and they decide to drop this down to 300 during their taper, they would lose a significant amount of adaptations, and very rapidly.

During a taper, intensity must be maintained or increased for the retention or improvement of training-induced adaptations. However, volume and frequency should significantly be reduced in order to dissipate fatigue.

The current authors advise the following:

Training intensity should always be maintained or improved during a taper.
Frequency should be decreased by no more than 20%.
Volume should be reduced by 50-85%, depending on the accumulated fatigue. If the athlete trains for only 4 weeks, and the fatigue is minimal, volume should be closer to 50% in reduction. If the accumulated fatigue is high, such as after a 15-week training season, volume should be closer to an 85% reduction.

[Celticfan]

Thats the rationale behind tha program!

GOODLUCK!!

[RipStone]

KC- awsome routine. One thig you could consider doing is instead of doing SLDLs 2x a week, do SLDLs on one day and another posteior chain exercise on the other day....good mornings, pull throughs, GHRs, RDLs...all good choices.

[Crocop]

Looks really good, well done and good luck with it.

[Celticfan]

He also needs to get himself a crusher grip like CoC!

[Mitch Kirchner]

Does any know of the strongest gripper a girl has ever close?

[kingcarlos]

thanx alot guys. i appreicate the encouragments. and Ripstone, looks like we are with the same trainer now. lol

[Celticfan]

thanx alot guys. i appreicate the encouragments. and Ripstone, looks like we are with the same trainer now. lol

Ripstone only comes to me for second opinions! He's good enough to train himself

[kingcarlos]

lol ic. its gd i can noe him more

[RipStone]

Ripstone only comes to me for second opinions! He's good enough to train himself

Thanks, but you did help me A LOT, so give yourself some credit where its due man.

[kingcarlos]

nice replys here. still got one and half week to go.

[kingcarlos]

Well celticfan is kind enough to tailor made me this routine for strength. really thanx him alot. Although im only starting this routine after 2 weeks, just to post in advance so u guys can give good critisim and see how pro Celticfan is.

TRAINING PROGRAM: RUGBY OREINTATED:

Trainer: CELTICFAN

POLYMETRICS: Not at the moment, field work will be enough polys at this stage.

GOALS: To increase maximum power (Speed x strength), ATC-CP and lactic efficiency, enhance running speed, improve crush grip (used for grabbing hold of opponent)


Mon: Upper Body Strength
-BB bench press
-Deadlift
-weighted dips
-Shoulder press - standing MP
-Back work - wide grip or pulldowns (3x8)

WED: Lower Body Strength
-BB full squat
-SLDL
-Calf Raises (u choose reps/sets to suit u)
-Power cleans (6x2 reps)

week 1: 4x5
week 2: 5x4
week 3: 6x3
week 4: 7x2(plus some singles)
week 5, de-load: 2x4-5


FRI: - Full body Split

Day A
-DB bench press
-widegrip chins
-Close grip bench press
-DB shoulder press
-DB curls
-Front squats
-sldl

Day B
-shrugs
-Bent over barbell row
-Lunges
-Skull crusher
-Tricep pushdown
-Bb curl
-Db flies


week one: 2x12
week two: 2x10
week three: 2x8
week four: 3x6
week five: 2x12



*** add speed work to DB bench and squats before work sets, 50-60% 1RM, 3-4 sets, 6-12 reps (Done before the hypertrophy works)

*** Hypertrophy day is basically to add a little abit of size but most importantly, to make the muscles less inclined to injure on the field and on strength days. Also the efficiency of light v.s heavy days is well documented in the literature.

a few changes

[Celticfan]

Btw the speed squats are jumping squats. basically load the bar up with the proposed weight go down fast then explode off the floor! More functional for rugby players than just speed squats

[kingcarlos]

ic. looks like it can improve my vertical jump

[kingcarlos]

yea finally started on the new routine. feeling very gd and pumped today lol

13/9/2005, Tuesday

Bb Flat bench
62.5x5
62.5x5
62.5x5
62.5x5

Deadlift
85x5 (new PR)
85x5
85x5
85x5

Dips
BWX5
BWX5
BWX4
BWX3

Military press
45x5(new PR)
45x5
45x5
45x5

Lat pulldowns
120lbsx8
120x8
120x8

Comments:
-session in 1hr. some nice PR
-Deads is amazing and its gonna exceed my squat lol
-bench press is gd with prefect form. been reading alot of techinques and im tryin to perfect it for big benchs.
-dips are hard as my tri's are exhuasted due to the bench press
-not sure what is 120lbs in kg so leave in as it is.

[Celticfan]

great jobs, the fireworks begin.

pr's everyweek coming up

[kingcarlos]

lol thanx bro. juz a question. do i need to increase weight every wk? and must i do full clean for legs day?

[BenT]

Looks good man, great work!

I'm slightly worried now (about our lil' competition) lol

[RipStone]

lol thanx bro. juz a question. do i need to increase weight every wk? and must i do full clean for legs day?

i would try an increase the weight you use every week for sure. an example from my upper body strength day would be...

week 1: (4x5)

bench press
-165x5
-170x5
-175x5
-175x5

week 2: (5x4)
-170x4
-175x4
-180x4(was feeling real good after this set)
-180x4
-180x4(almost failued, but still racked it out)

[kingcarlos]

ic. thanx ripstone. ur the man. and Bent, the heat has juz began

[kingcarlos]

15/9/2005, Thursday

a nice and hardcore routine for lower body strength. by right i can finish the routine blooming routine in 1hr, however some idiots took up the machine so i cant do calf raise. all the swear words come out of my mouth. GRRRRRRRRRRRRRR

Barbell full squat
85x5(new PR)
85x5
85x5
85x5

SLDL
70x5(new PR)
70x5
70x5
70x5

Power clean
45x2
45x2
45x2
45x2
45x2
45x2

Behind back barbell raise
50x15
50x15
50x15

Reverse curl
32.5x6
32.5x6
32.5x6

Calf raise
80x15
80x15
80x15

Comments:
-squats is gd as my form is gd and reali feel the strain on the quad
-SLDL is gd but i feel i can go a little heavier
-Power clean is gd with almost perfect form. though pretty tired after the squat and SLDL, i feel i can go on to 47.5 or 50
-forearms got pretty worked today during the waiting and have some gd results. havent been doin reverse curl for ages as i had a wrist prob. glad to find that it is gone and stronger than usual

[Celticfan]

very sound workout and weldone with the pr's. Get used to them its gonna be a regular occurance!

[kingcarlos]

thanx man. all the work goes to u

[hermfry]

CelticFan-

I consider myself knowledgeable concerning performance enhancement and bodybuilding, but this is amazing. It completely goes against anything that I have learned, to do 2 or less exercises for bodypart, but I will give it a shot.

Am I reading this correctly that on week 4 for upper body and lower body strength days I am to do 7 sets of 2RM for each exercise?

Also, are ab workouts unnecessary? Does caloric intake need to be as high as it is for a strictly hypertrophic program? How much rest between sets on strength days?

Thank you for the help, I plan on starting this program on Friday to prepare for a football team tryout in January.

[kingcarlos]

22/9/2005, Thursday

rainy day in SG juz sux. but at least today is a gd workout. now i truly believe that upper and lower body split is more effiicient than full body split. though i will still to FBW once in a while.

UPPER BODY LOADING PHASE

Flat Bench
65x4(new PR)
65x4
65x4
65x4
65x4

Deadlift
90x4(new PR)
90x4
90x4
90x4
90x4

Dips
BWX4
BWX4
BWX4
BWX4
BWX2

Military press
47.5x4(new PR)
47.5x4
45x4
45x4
45x4

Lat pulldowns
60x6(new PR)
60x6
60x6

Reverse curl
35x8
35x8
35x8

Comments:
-a pretty easy and nice workout
-Benching is almost perfect with gd form. feel i can go heavier. i guess good form is what contribute most to massive bench
-Deads are juz amazing and tiring too. 100kg is not far away now
-dips and MP sux a lil as tri's are pretty wear out from dips and bench
-reverse curl is nice and my wrist is not pain at all. gd pump on the forearms

[RipStone]

CelticFan-

I consider myself knowledgeable concerning performance enhancement and bodybuilding, but this is amazing. It completely goes against anything that I have learned, to do 2 or less exercises for bodypart, but I will give it a shot.

Am I reading this correctly that on week 4 for upper body and lower body strength days I am to do 7 sets of 2RM for each exercise?

Also, are ab workouts unnecessary? Does caloric intake need to be as high as it is for a strictly hypertrophic program? How much rest between sets on strength days?

Thank you for the help, I plan on starting this program on Friday to prepare for a football team tryout in January.

not celticfan, but i think i can help.

yea, be prepared to throw out your traditonal BBing/HIT/hypertrophy notions.

yup, week 4 you are doing 7 sets at 1-2 reps. on week 4 its ok to reach failure on your last few sets when you do singles since you are trying to set new one rep max personal bests.

imo ab work is neccesary. you will have a strong core by doing a lot of compound lifts, but you better make sure yoru core is strong by adding supplementary ab work too. do ab work with resistance; 3-5 sets, 6-15 reps.

you better eat man. this type of program is probabaly more intense than a hypertrophy program IMO. specially cus on week 3 and 4 ytou are training at 90% of your 1 rep max which is pretty taxin on your CNS.

for strength days, rest as long as you need really. in general, 2-5 mins will do.

[kingcarlos]

lol since when my journal turned into a workout session Q&A

[RipStone]

lol since when my journal turned into a workout session Q&A

sorry man, but he was asking questions about the methodologies that go into building your routine so i figured it would be ok. my bad.