Wendlers rule: to gain do BBB and eat like a monster. To cut focus in the conditioning and do the NOV eatting plan. Thats how I perceived it.
Nice article thanks Fish, currently I’m trying to lower my weight very slowly aiming at less than a pound of loss a week. However isn’t it easier to do a low volume program like 5/3/1 instead of PHAT when trying to lose weight? Last couple of months I really got the feeling that trying to lose some weight combined with the very intensive 2hour+ lifting sessions twice a week (3x5 SS routine + assistance work) just didn’t go to well together. It felt like my body needed to grow while I was trying to slim it down a little.
Yeah that was my understanding aswell Steve. I'l be focusing on my cardio (running) besides Judo and probaly do the Triumvirate assistance program.
Yeah, plus finishing with some type of tough met-con will strip the fat, sprints, pushes, pulls, complexes etc
not sure, tbh. on instinct i'd say that common sense tells me to go for whatever results in the highest energy expenditure (to maximize the caloric deficit), but i have no idea how to calculate that.
I used to do HIIT running like 1,5 year ago, might be time to dig up the old T-nation article for that hehe.
If you have a good cardiovascular system, and you have access to a field, a suggestion I would have is doing sprints. If you have a hill, you can also sprint up them, adding more difficulty to the sprints. The way i did it was sprint as hard as I could across the field, jog back slowly, take a quick 10 second breather, and sprint again. I repeated this 3-4 times, and it's a killer. Another thing you can possibly do is having a separate bodyweight circuit on a day that doesn't conflict with your weightlifting/judo. Doing a set of exercises (with no rest between them), and resting for a brief 30 seconds before starting again can also train your cardiovascular system quite a bit. Whatever floats your boat I guess. As long as you do high intensity exercises in an interval fashion, you're doing HIIT.
Okay guys I’ve worked it out check it out. I'm going with the 5/3/1 program with the triumvirate assistance setup: Monday : Bench + pull-downs & barbell incline press Tuesday : Judo Wednesday: Squat + Leg press & dumbbell bench Thursday : Judo Friday : Military Press + Pull-ups & Rows Saturday : Deadlift + Dips & Weighted Sit-ups Sunday : Rest So what do you guys think am i missing stuff, should I switch something, etc etc. Also I’m not sure where to place my cardio work gonna do HIIT running. I'm thinking of doing it on the Wednesdays and Saturdays after weight training. What do you guys think ?
Since you are a Judo guy, the following training may be interest to you. Instead of just pull like every other body builder does as in the following picture. You can try:
or you could follow the strength progtam outlined by one of the most sucsessful strength coaches in the world. the weight room is the weight room and the dojo is the dojo, when you try and the blend the two you get sub par results in both.
if you're going to include specific strength work, do a different program when you're stronger and save a day for it.
"The most successful strength coaches in the world" may not care about MA at all. There is such thing called "kille 2 birds with 1 stone." It doesn't have to be "either ... or ...". Some additional weight pulley training won't take away the benefit of your "bench press". Chinese had done that for over thousands years. If it didn't won't, it would not be passed down into our generation.
when you try and do two things at once both get half done. being strong is strong, it'll have carryover to anything you do, trying to add resistance to MA moves will do little more than develop bad motor habits.
I appreciate the feedback guys, I know that there's allot of judoka doing those sport specific strength exercises rubber bands on tree's executing hip throws and what not. But i'l get to that bridge when I get to it. I wanna further my overall strength before I start doing sport specific stuff. But what do you think about the cardio what days would be best ?
theres also "too much of a good thing" the look at the groups of athletes wendler trains as well as your own goals. i wouldnt do wendler cos my goals arent to squat that heavy but i would chose a program with heavy squats because i know the importance of heavy squats. it depends if the OP cares about getting strong or working on judo style movements. i think you already mentioned he wanted to get off his plateau thats why he's changing programs so why would he include grappling specific work? and he's doing judo twice a week so why would he do more resistance throws in between when he's trying to get his lifts up and is not an elite athlete? Dont specialise when you dont need to.
If we apply the same logic, trying to do "muscle group isolation" will also develop bad habits (against body unification) from MA point of view. It depends on which is more important to you. Be able to "enhance" your combat skill? Or just to be strong in general?
stronger in general does enhance your combat skill... and steve recommended wendlers which is the exact opposite of isolation. have you ever done a heavy back squat with your body weight or more on the bar? you'll know then that the back squat stresses the central nervous system by loading the spine as well as working your entire posterior chain making your entire body stronger. as steve said - getting stronger always has carry over
then you'll go far grasshopper. cardio is a tough one because our pretty busy, play around with steady state and figure what mornings are best for you. the heavier stuff like sprints and pushes/pulls i'd do just after lifting.
Just noticed this, pretty poor logic to inply to training. so what about TCM? thats been past down we going to stick to that? My culture have drank ale for hydration for many many years, but i think i'll leave the squats and IPA for another day, and if i got in the ring trying to fight like one of the old timer boxers i'm pretty sure i'd either get sparked or my coach would tell me where i could stick my shovel hook. increased strenght does not disapear when taken into a different arena, the athlete is still strong, look how many NFL players have gone on to pro MMA, lack of strength was never an issue to them. Crap technique maybe but not strength let look at things from further out, it often makes the veiw clearer. we've both been given a cloned golf player to train, he wants a stronger swing and has never done strength work. you hook a weight to the end of his club or use elastic bands or something and have him swing it every day. i work on teaching the squat, dead, clean, press and cable woodchop while he practices his swing every day with his usual club in his usual manner. in 8 week we meet up, my clone has added 35kg to his squat and dead, 10 to his clean, 10 to his BB curl and is half a stone heavier. yours has rocked up the band and weighted club for 8 weeks aiming to develop 'specific strength' who's drive increases the most?
Since the thread starter said he trains Judo. That's why I suggest him such exercise. If he is a boxer or Karate guy, I don't think I'll even mention those exercise to him. There is a set of "ancient Chinese equipment training methods" that can be very helpful for grapplers. So far I still have not found any equal replacement in modern gym yet (I go to 24 hours fitness center 3 times a week). You have to decide your "priority" here. Do you want to be a top level "grappler"? Or do you want to be strong in general? The path may be different. The western wrestlers may have their own special equipment training (such as gym workout that we are talking about here). The Japanese Judo guys may have their own special equipment training (such as rubberband on the tree, ...). The Chinese wrestlers also have their own special equipment training. We can't just talk about one without talk about the other. http://www.youtube.com/v/HEjkMbLyAzw&fs=1&source=uds&autoplay=1 http://www.youtube.com/v/qYZ0TWSmDEg&fs=1&source=uds&autoplay=1 http://www.youtube.com/v/5PbNpaiIi9I&fs=1&source=uds&autoplay=1 http://www.youtube.com/v/ysQTBE5AbnA&fs=1&source=uds&autoplay=1 http://www.youtube.com/v/zlVfUu_JzV8&fs=1&source=uds&autoplay=1
