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Old 03-24-2011, 05:43 AM   #211
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Al, I was reading a site somewhere about power training for sports and they also recommend ballistic and plyometric training. i know you are not training for a specific sport (as in you train to lif more), but if you could increase say speed and/or power of say a vertical jump, do you think this would have a carry over to being able to squat more.

The idea that if you can move a lower weight fast then you can move more weight would lend itself to this, same with bench. if you can throw say a medicine ball out from your chest more powerfully could it help the bench ???

You say you are thinking of doing only dynamic days every 4th week as a deload, have you perhaps though about doing 2 days DE and perhaps 2 days of something like plyometrics or balistic force training in that week as well. weight would be minimal, but it could have some carry over ?? You obviously know a lot more about this kind of stuff than i do, but it just occured to me as i was reading it (ill try and find the site again if you like)

Excellent session again buddy

Carl.
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Old 03-24-2011, 05:44 AM   #212
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This is the place I'm going to for the wedding. Hope the weather holds!

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Old 03-24-2011, 05:45 AM   #213
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This is the place I'm going to for the wedding. Hope the weather holds!

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Nice

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Old 03-24-2011, 06:12 AM   #214
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found the site

Power Training for Sport

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Old 03-24-2011, 06:22 AM   #215
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That place looks incredible Al. Looks like something out of a cheesy Hugh Grant flick.
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Old 03-24-2011, 06:25 AM   #216
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Al, I was reading a site somewhere about power training for sports and they also recommend ballistic and plyometric training. i know you are not training for a specific sport (as in you train to lif more), but if you could increase say speed and/or power of say a vertical jump, do you think this would have a carry over to being able to squat more.

The idea that if you can move a lower weight fast then you can move more weight would lend itself to this, same with bench. if you can throw say a medicine ball out from your chest more powerfully could it help the bench ???

You say you are thinking of doing only dynamic days every 4th week as a deload, have you perhaps though about doing 2 days DE and perhaps 2 days of something like plyometrics or balistic force training in that week as well. weight would be minimal, but it could have some carry over ?? You obviously know a lot more about this kind of stuff than i do, but it just occured to me as i was reading it (ill try and find the site again if you like)

Excellent session again buddy

Carl.
It's an interesting point and some of the big name PL'ers whose logs I follow do some form of plyometric training although it's usually for the lower body with box jumps etc. I have seen some cool footage of Brandon Lilly (308lb's lifter) and Dave Hoff (all time biggest total at 275lb's) jumping to 40"+ which is ludicrous for big guys.

I used to do plyometric training when I played Ultimate. My thinking was: I can't train to get taller, so I'll have to train to jump higher. The problem with this type of training is Risk vs Reward. So yes the jumps could imrpove your ballistic strength and bar speed and ultimately lead to a higher squat but it's just a contributory factor, it's never going to make or break your lift. So reward can be a bit hit and miss. Risk, however, is very present. When I was doing plyo' training 5-10 years ago, I weighed around 70kg's. I am now between 95-97kg's. Jumping onto an unstable platform, to potentially miss and faceplant into the platform (search it on youtube, it's funny) or just to land from that high, could very well hurt and stop you from squatting. Risk outweighs reward in my opinion.

I thought that I had read a Dave Tate article where he agreed with me on this but all I found was an old article/thread from when Dave was training at Westside talking about how he, Chuck V, etc were incorporating box jumps into my training Maybe his thinking evolved after that...

Great discussion though. Might be worth a thread... Start it off Carl

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Old 03-24-2011, 06:30 AM   #217
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That place looks incredible Al. Looks like something out of a cheesy Hugh Grant flick.
The place where we had our wedding reception looks like that as well:



There's a lot of that over here

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Old 03-24-2011, 11:42 AM   #218
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SPEED SQUATS

Squats
Bar x lots
Leg Swings, stretching
Bar x lots
60kg's for 2 sets of 5
Add red bands (approx' 45kg's at the top)
60kg's for 2 sets of 3
80kg's for 2 sets of 3
90kg's x 3
100kg's x 3

Banded Leg Curls
Done lying on bench with blue band
Set of 15 supersetted with Cable pull throughs but I didn't like them so all other sets were supersetted with dumbell swings
Bands x 15 ss 22kg's dumbell for 15 swings
Bands x 20 ss 24kg's dumbell for 15
Bands x 20 ss 26kg's dumbell for 15

Ab's
V sit ups x 20
Plate Crunches 20kg's for 2 sets of 15 SS with one set of 3 failed attempts at getting up due to ab' cramps

Good session tonight. All of the squats were crazy fast and the posterior chain supersets were good. I will be using this combination moving forward I think, with a hamstring dominant exercise and a lower back dominant. One of these weighted and the other will be bodyweight. I have also decided that I will not go over 60% bar weight for speed sets and that at 60%, I will only be doing triples. It's one of the most common mistakes on Westside: having your speed weights too heavy and I have been guilty of that in this cycle. Tonight felt awesome despite being a little beat up from the weekend and showed me what I should be aiming for every week.

6 days with no training now as I am away for a wedding this weekend and have decided to forgo the max effort sessions to have something resembling a deload. This will be my plan moving forward: 3 on, 1 off with the off having just dynamic. Time to grow

LtL

Good session ltl. Im interested in seeing what your overall review of wsb is once youve got all the glitches out and can form a solid opinion. Im sure this will be sooner than latter, you dont seem to have to deal with much of a learning curve
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Old 03-24-2011, 11:47 AM   #219
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Thanks ILL. I'm really enjoying the exercise rotation. I think if I can be disciplined enough to lift lighter on speed days and keep the volume down a bit (or get my fitness up to deal with it better), it will be even better.

I'm gonna run for another cycle at least and then retest my maxes to see ifmy exercise choices have improved the big 3. I was on 5/3/1 for a long time before this and Westside seems like a logical progression. I just need to make it work.

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Old 03-25-2011, 06:05 AM   #220
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Just a quick note to wish everyone a good weekend. Will be back on Sunday night. Lift big peoples!

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