Hola to S&P

StrikerStatus · 10-01-2007, 07:26 PM

Greetings! Long time lurker that has been stealing info from you all and using it for routine. Just finally realized how far I had come from not knowing anything, to actually working in the sports medicine field and transforming myself. I got a new routine off Berardi and thought I would post it to add to the flavor. Absolutely love it and am making good gains.

Monday - Max Lower

* Squats 5 sets 3,3,2,2,1
* Romanian Deadlifts 3 sets 5 reps
* One Leg Squat 3 sets 5 reps
* Good Mornings 3 sets 5 reps
*Glute ham raises 3 sets until failure
* 15 min cool down on stationary bike

Tuesday - Track Workout

* 45 min HIIT

Wednesday - Max Upper

* Overhead Push Press 5 sets 3,3,2,2,1
* Bench Press -med grip (12”) 5 sets 3,3,2,2,1
* Weighted Chin ups 3 sets 5
* Weighted Dips 3 sets 5
* Barbell Bent over Rows 3 sets 5 reps
* 15 min cool down on stationary bike

Tuesday - Track Workout

* 45 min HIIT

Friday - Power Lower

* Power Snatch 3 sets 4-6 reps
* Power Cleans 3 sets 4-6 reps
* Speed Deadlifts 3 sets 8-10 reps
*Jump Squats 3 sets 8-10 reps -superset with -Split Jumps 10 reps per leg
* Speed leg curls (upright) 3 sets 8-10 reps
* 15 min cool down on stationary bike

Saturday - Power Upper

*Speed med grip bench press 3 sets 8-10-superset with-Clap Push-ups10 reps
*Speed chin ups 3 sets till failure
*Speed Dips
* Speed one arm rows 3 sets 8-10
* Sledge Hammer 3 sets 20 reps
* Medicine ball tosses 4 ways 10 throws each way (overhead, rt side, lt side, underhand)
* 15 min cool down on stationary bike

Sunday - LSD/OFF

juanlawnmower · 10-01-2007, 07:29 PM

Looks pretty solid, others may have issues with the high volume. Overall its pretty good.

StrikerStatus · 10-01-2007, 07:34 PM

Yeah. When I first started I was worried about that, but all the body weight stuff on the power days makes it not as bad.

C.Beeby · 10-01-2007, 08:42 PM

It's very interesting and I don't think the volume would be a problem unless you were like me, attempting to integrate a lifting program with a sport.

Bamaispriceless · 10-01-2007, 09:00 PM

Well man, I'm certainly no expert at all, but looks very solid to me. The only thing I would personally change would be:

Speed leg curls (change to reverse sled drags).

Speed chins (take out, you already have snatches)

Speed dips (I'd say change to power or "clap" pushups)

Speed one arm row (take out, you already have speed DL)

However, those changes above may or may not be the right thing to do in your case, I'm just giving my opinion.

StrikerStatus · 10-02-2007, 12:14 AM

Quote:

Originally Posted by Bamaispriceless

Well man, I'm certainly no expert at all, but looks very solid to me. The only thing I would personally change would be:

Speed leg curls (change to reverse sled drags).

Speed chins (take out, you already have snatches)

Speed dips (I'd say change to power or "clap" pushups)

Speed one arm row (take out, you already have speed DL)

However, those changes above may or may not be the right thing to do in your case, I'm just giving my opinion.

Def. appreciated man. I've read some of your posts on crossfit, and although some hate it, I live in the same town as Rob Wolf and my old Jiu-Jitsu team was linked with him. I totally understand that although it isn't pure Max Power, it def. has turned some Jits guys i roll with into beasts. (blasphemy right). I already do sled sprints/drags on the HIIT days and I feel that speed curls seem to be more prehab than anything (for me anyway, I injured my LCL last year). The speed chins feel fine. For the clap push ups, on the Power Upper day, the speed bench is super setted with depth pushups, but i could always alternate. But yeah, if i start to feel over training creeping in, I can def. substitute. Thanks again for input, much appreciated.

StrikerStatus · 10-02-2007, 12:15 AM

Quote:

Originally Posted by C.Beeby

It's very interesting and I don't think the volume would be a problem unless you were like me, attempting to integrate a lifting program with a sport.

Well, I do No-Gi twice a week, Gi twice a week, and MT Twice. So yeah I do it with a sport, but so far no ill effects.

*crosses fingers*

C.Beeby · 10-02-2007, 12:44 AM

Good to know, do you feel a carryover into your game? I recently had a thread about an MMA/BJJ based routine, and this could be it, if the volume works.

C.Beeby · 10-02-2007, 12:45 AM

Where would I find info/an article about this?

StrikerStatus · 10-02-2007, 03:20 PM

I definitely feel a carryover into my game from the HIIT and Power routines. The sled drags and sprints have made my take downs extremely more explosive. The power (i.e. sledge hammer and medicine ball as well as squat jumps and speed lifts)seems to make my striking faster. It seems to be very good. I found this on his website under articles with training. I mixed it up with his other one about hockey training (he calls it gladiator training) and tried to pick the best out of each and throw out shit like leg press for one leg squat.