prevens cycle for muscle conditioning!

spiderguardman · 04-18-2009, 06:39 AM

Hello guys have you ever heard about prevens?

it´s a conditioning type of workout that consists of 7 superseted barbell exersizes, rest between each set should be the same time as the previous set took.

i prefer to do these with a partner who uses the same movements and weight.

a workout could look like this

set 1: biceps curl x10

set 2: biceps curl x10 , standing forward press x10

set 3: biceps curl x10 , standing forward press x10, ohp x10

set 4: biceps curl x10 , standing forward press x10, ohp x10 , hang clean x10

set 5: biceps curl x10 , standing forward press x10, ohp x10 , hang clean x10, BOR x10

set 6: biceps curl x10 , standing forward press x10, ohp x10 , hang clean x10, BOR x10, OH squat x10

set 7: biceps curl x10 , standing forward press x10, ohp x10 , hang clean x10, BOR x10, OH squat x10 , Circle curl x10

set 8: biceps curl x10 , standing forward press x10, ohp x10 , hang clean x10, BOR x10, OH squat x10 , Circle curl x10

set 9: standing forward press x10, ohp x10 , hang clean x10, BOR x10, OH squat x10 , Circle curl x10

set 10: ohp x10 , hang clean x10, BOR x10, OH squat x10 , Circle curl x10

set 11: hang clean x10, BOR x10, OH squat x10 , Circle curl x10

set 12: BOR x10, OH squat x10 , Circle curl x10

set 13: OH squat x10 , Circle curl x10

set 14: Circle curl x10

set 15: PUKE!

so it´s 14 sets with 2 being all aout 7movements.

1 2 3 4 5 6 7 7 6 5 4 3 2 1

when you can do the entire workout in less than 15mins you up the weight, it´s really chalenging and fun.

i used this alot before doing real strength training and it worked wonders for my grappling.

U can change the movements to whatever you wan´t just use movements with similar loading, i don´t think DL´s and squats should be used if you don´t have 2 or more barbells which u can quickly shift between.

the inventor of this is some swedish wrestling coach, it´s probably nothing new or special buti think it´s alot of fun competing gainst someone with this.

spirez · 04-18-2009, 08:21 AM

That's a ridiculous amount of curls. None would be a more appropriate number.

If doing something like this all movements should be compound.

TMMAray · 04-18-2009, 08:28 AM

Quote:

Originally Posted by spirez

That's a ridiculous amount of curls. None would be a more appropriate number.

If doing something like this all movements should be compound.

I was thinking the same thing. I suppose the concept of the workout is interesting, but the choice of lifts seems rather dubious.

spiderguardman · 04-18-2009, 08:54 AM

the original modell is for wrestling clinch conditioning, hence all the lifts being upperbody stuff.

i got an incredlible pump in my forearms form the standard template which was good since my goal was upperbody/arm conditioning.

in bjj your grips and arm strength is usually the first to fail (atleast for me it was) so it really depends what you wan´t to work on, although i think for overall cardio there is alot better stuff.

of course you can modify the lifts for your own goals.

razegfx · 04-18-2009, 10:19 AM

i could see this working for building a tolerance for lactic acid build up and increasing muscular endurance. but if i was strictly doing this for upperbody muscles i'd scrap the hang cleans and the oh squat. there's enough upperbody in there already, imho, and these target the upperbody the least directly. there'd still be 10 sets.

never really considered training like this before. can't say i've ever try it, even though i do wrestle. something to think about though. thanks for posting this.