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On stretching, do it before and after if possible, focusing on calves , quads and hip flexors. And remember, NO balistic stretching for hamstrings.
coolcolj
New member
There is something that's better than sprints..
Its high volume of explosive lifts! This is about as anti-catabolic as you can get, and you recover much faster from explosive weights than sprinting.
I've been doing a high volume of Olympic lifting hybrids and not only am I gaining size, but the fat is melting off nicely, They work because so many muscle groups are utilised in an intense fashion (ie more calories expended) but with a low time under tension over a long period of time. I don't get sore either after them, but they require a lot of skill and finese and are dangerous.
In used to do sprints, but now OL are far superior. You get progression from heavier weights over time and they benefit sports performance too. Add to fact I'm actually earting more and I'm still getting leaner.
When it gets warmer I'll get back into spriting so I can do both though.
about the stretches, all you need is dynamic stretches like leg swings before. Static stretches after
Its high volume of explosive lifts! This is about as anti-catabolic as you can get, and you recover much faster from explosive weights than sprinting.
I've been doing a high volume of Olympic lifting hybrids and not only am I gaining size, but the fat is melting off nicely, They work because so many muscle groups are utilised in an intense fashion (ie more calories expended) but with a low time under tension over a long period of time. I don't get sore either after them, but they require a lot of skill and finese and are dangerous.
In used to do sprints, but now OL are far superior. You get progression from heavier weights over time and they benefit sports performance too. Add to fact I'm actually earting more and I'm still getting leaner.
When it gets warmer I'll get back into spriting so I can do both though.
about the stretches, all you need is dynamic stretches like leg swings before. Static stretches after
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nclifter6feet6
Guest
good idea cool j...ive tried doing as many clean jerk and presses as many as i could back to back and it really got my heart pumping like crazy. but you need to be carefull, but still EXCELLENT IDEA. they really zap you out like sprints. maybe one day do sprints then the next day do as many snatches as you can back to back with a medium amount of weight or dumbell clean and presses back to back. either routine is very beneficial especially first thing in the morning. i was also thinking about everyother day do as many jumps as i could back to back and then the next day do sprints everymorning. the main thing is get your heart going first thing in the morning and STAYING AWAY FROM LONG DRAWN OUT, LOW INTENSITY CARDIO SESSIONS=BAD
coolcolj
New member
In fact I'm not doing em "aerobicly"
I'm doing em fairly heavy - 5 reps over 14 sets with 1-2 min rest between each.
warmup of overhead squats
2x5 Jump hang snatches
2x5 Hang snatches
2x5 Power snatches
2x5 Hang cleans + front squat
2x5 Power cleans
2x5 Jump Clean pulls
2x5 Clean pulls
But it took months of practise and flexibility work to get to the stage I could do em skillfully. Up to till last week I had bruises on my forehead from mistimed heavy snatches
I follow these up with my regular low volume workout
but jumping clean pulls are easy to do, they're just like a jumping deadlift with a squat style stance.
Light weight Hang snatches are easy too and is what I use to warmup with, gets me breathing and sweating fast even if the movement is very light, its just the speed that makes the body work hard. I think intervals with hang snatches with just an empty bar would work extremely well!
I'm doing em fairly heavy - 5 reps over 14 sets with 1-2 min rest between each.
warmup of overhead squats
2x5 Jump hang snatches
2x5 Hang snatches
2x5 Power snatches
2x5 Hang cleans + front squat
2x5 Power cleans
2x5 Jump Clean pulls
2x5 Clean pulls
But it took months of practise and flexibility work to get to the stage I could do em skillfully. Up to till last week I had bruises on my forehead from mistimed heavy snatches
I follow these up with my regular low volume workout
but jumping clean pulls are easy to do, they're just like a jumping deadlift with a squat style stance.
Light weight Hang snatches are easy too and is what I use to warmup with, gets me breathing and sweating fast even if the movement is very light, its just the speed that makes the body work hard. I think intervals with hang snatches with just an empty bar would work extremely well!
hold on a sec.....
>>There is something that's better than sprints..
>>Its high volume of explosive lifts! This is about as anti-catabolic as you can get, and you recover much faster from explosive weights than sprinting.
That's different from what the consensus was last month:
http://boards.elitefitness.com/forum/showthread.php?threadid=147420
I'm pointing this out as I'm still somewhat confused. I'm not a doctor, a professional athlete, nor a biologist, so this is totally out of my realm of expertise. Those that know, please enlighten us.
I'm just trying to get a grasp on the best routines. Mixing things up with sprints, high-rep full-body lifts, and low rep weight training is probably the best combination.....though there are these issues of overtraining, injury, and just plain effectiveness that I would like to sort out. What's the word, bros?
TIA.
>>There is something that's better than sprints..
>>Its high volume of explosive lifts! This is about as anti-catabolic as you can get, and you recover much faster from explosive weights than sprinting.
That's different from what the consensus was last month:
http://boards.elitefitness.com/forum/showthread.php?threadid=147420
I'm pointing this out as I'm still somewhat confused. I'm not a doctor, a professional athlete, nor a biologist, so this is totally out of my realm of expertise. Those that know, please enlighten us.
I'm just trying to get a grasp on the best routines. Mixing things up with sprints, high-rep full-body lifts, and low rep weight training is probably the best combination.....though there are these issues of overtraining, injury, and just plain effectiveness that I would like to sort out. What's the word, bros?
TIA.
N
nclifter6feet6
Guest
i would do jumping dumbell cleans as many as you can they get your heart pumping. remember its all about getting your heart rate going nuts. i still think sprints are king, do whatever you feels raises your heartrate the most
coolcolj
New member
The reason why Olympic style hybird lifts work well is because like sprints they require a large number of muscles moving explosively. And since time under tension is low and there is mimimal eccentrics, your not as prone to overtraining as is the case with normal weights and sprinting. Though you can overreach with CNS strain. But if your using light weights this shouldn't be a problem.
If you practise good recovery nutrition then, you will not overtrain. I workout my whole body 3 times a week for 2 hours - no overtraining issues here, because I do not go to failure.
I didn't think I'd lose fat, but I did so I'm surprised myself, and I'm eating a lot more now compared to when I was sprinting!
I've upped my protein by 100grams, eating for fat and more carbs as well. My goal was to gain muscle and I ended losing fat and gaining muscle!
This is a good bonus, now I can just concentrate on my workouts and not have to worry about "cardio", and still get lean. And as I gain more muscle, this will help me get leaner quicker.
I think the key here is to train more like an athlete and less like a bodybuilder. Athletes don't do isolation type exercises. They also never go to failure and they do lots fo explosive lifts.
If you practise good recovery nutrition then, you will not overtrain. I workout my whole body 3 times a week for 2 hours - no overtraining issues here, because I do not go to failure.
I didn't think I'd lose fat, but I did so I'm surprised myself, and I'm eating a lot more now compared to when I was sprinting!
I've upped my protein by 100grams, eating for fat and more carbs as well. My goal was to gain muscle and I ended losing fat and gaining muscle!
This is a good bonus, now I can just concentrate on my workouts and not have to worry about "cardio", and still get lean. And as I gain more muscle, this will help me get leaner quicker.
I think the key here is to train more like an athlete and less like a bodybuilder. Athletes don't do isolation type exercises. They also never go to failure and they do lots fo explosive lifts.
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nclifter6feet6
Guest
but you need isolation excersies. you cant forget any muscle. its best to use the most variety possible of excersies. you shouldnt forget muscles like the rear delts and hitting your chest and back from different angles as possible. i cant stand those dumbass hit routines that say do just bench squat deadlift and rows, the more variation the better
