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Old 03-13-2014, 08:33 PM   #1
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Default New program ideas

I need some feedback. I've been messing with a new program. I'm going to start beta testing some of the workouts tomorrow, but I thought I would throw the basic idea out there and see what the reaction is. It's based on a combination of a number of different programs along with my personal beliefs and experience.

I've never been a fan of the idea of having your sessions committed to certain movements. The program I'm trying now (cube), has a deadlift day, a bench day, a squat day, and a bodybuilding day that includes military presses, and it has different workouts for speed, max strength, and higher rep training.

I'd like to go about things differently. Instead of training the movements, I want to train the attributes I want. Here's what I'm thinking-

a 4 day upper/lower split. 1 upper bodybuilding day, 1 lower bodybuilding day, 1 upper speed/max strength day, and 1 lower speed/max strength day. the bodybuilding days would be the same every week, but the speed/max strength days would be based on a 4 week cycle with a different workout every week.

There would be 4 main movements trained on the speed/max strength days- Bench and military press on upper days, and deadlift and squat on lower days.

It's slightly confusing, but here's how the 4 different sessions are designed. I'll explain with the lower body movements.

lower power day #1-
Starts with speed work and slowly builds up to max strength work. Squat is the first movement, then deadlift and deadlift variations finish the workout.

lower power day #2-
Same as #1, but this session starts with deadlift and deadlift variations and ends with squats.

Lower power day #3-
Starts with high intensity strength work then ends with speed work. Squat is done with high intensity, then deadlift is used for speed work.

Lower power day #4-
Same as #3, but again the order of the movements is flipped around.

This exact same scheme is used for upper body work, but the movements are replaced with bench and military press. All 4 movements get the same amount of attention and are used for both speed work and max strength work over the course of the 4 week mesocycle.

Because there's no auxiliary work on the power days it makes time for use of more variations. That keeps things interesting and allows for the flexibility to use whatever variations are best for any given person's situation.

I have actual workouts written, but I just wanted to throw these ideas out there and see if they make sense.
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Old 03-13-2014, 09:50 PM   #2
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looks okay to me. i get the need to make a program that fits you directly.
While I respect the cube, it was designed by someone focused on high level competition lifting for himself. It translates to others, but a smaller group than a published book implies...

not sure about "speed deadlifts" maybe do pulls from blocks against bands or just do cleans, etc. that's up to you though.

speed work is supposed to be good neuro prep for heavy lifting...depending on the lifter, speed work at the end may not work as well....again, up to you.
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Old 03-14-2014, 08:49 AM   #3
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Originally Posted by jdmalm123 View Post
looks okay to me. i get the need to make a program that fits you directly.
While I respect the cube, it was designed by someone focused on high level competition lifting for himself. It translates to others, but a smaller group than a published book implies...

not sure about "speed deadlifts" maybe do pulls from blocks against bands or just do cleans, etc. that's up to you though.

speed work is supposed to be good neuro prep for heavy lifting...depending on the lifter, speed work at the end may not work as well....again, up to you.
Thanks for taking the time to read it. I'm not a fan of Oly lifts, but I do love both chains and bands for speed work. I like speed pulls, even without bands. I find it's all about how you go about the lift, whether you get anything out of it or not.

The idea of doing speed work after max work and also doing max work after speed work is all about conditioning. It's actually based on my experience with Sheiko. In the Sheiko programs you never just work up to heavy lifts. You always do multiple sets at lower percentages before you get up to your heavy lifts. That's exactly how I'd do the days that start with speed work and move into max work later in the session.
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Old 03-14-2014, 09:08 AM   #4
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Originally Posted by Soldier View Post
I need some feedback. I've been messing with a new program. I'm going to start beta testing some of the workouts tomorrow, but I thought I would throw the basic idea out there and see what the reaction is.
Good luck. Let us know what you think.

Quote:
lower power day #1-
Starts with speed work and slowly builds up to max strength work. Squat is the first movement, then deadlift and deadlift variations finish the workout.

lower power day #2-
Same as #1, but this session starts with deadlift and deadlift variations and ends with squats.
Makes sense. You can work on your groove and get your CNS rocking.

I'll be curious to see which day you end up liking the most - speed first or last.
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Old 03-14-2014, 10:00 AM   #5
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Makes sense. You can work on your groove and get your CNS rocking. I'll be curious to see which day you end up liking the most - speed first or last.
Good, It looks like you get what I'm going for. It's a little hard to explain.

The speed first days are based closely on Sheiko, and the speed after days are based on Lillibridge stuff. Those guys do heavy squats or deadlifts first, then do lighter sets of the other lift after the heavy work.

Actually, a lot of this is based on the lillibridge program, including the massive amount of assistance work which constitutes the bodybuilding days.
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Old 03-14-2014, 12:03 PM   #6
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Looks like a solid rotation to me. I don't find it confusing at all. I have always done speed deadlifts after heavy squats, or heavy deadlifts after speed squats. I used to do a separate speed bench day and a max day, but this go around I am trying speed work after a heavy movement, but that is not until the second wave of my training cycle so I am interested in seeing how yours plays out.
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Old 03-14-2014, 12:24 PM   #7
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I like the look of it especially if you're auto regulating the volume and intensity.
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