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ThePolishHammer
New member
Im trying to devlop a decent routine to increase my power to body weight ratio. This is mostly for acrobatic preformance, if thats of any relevance.
but im thinking something like this
Im going to Start off Sprinting Twice Weekly, in the morning with a program suggested by 1977. Ideal this will kick up my metabolism and help to cut down on some bf as well as help to increase my recovery times and energy levels. I practice gymnastics four-five times weekly. For two hours everynight. This is not extremly high in aerobic intensity. The whole thing is generally very anaerobic. My weight training is really low reps. Kept near my 1RM. With long breaks between sets (3-4 mins). Im aiming to avoid hypertrophy. This is mostly training for my neuromuscular system and CNS. So recovery times will be less of an issue (ideally... correct me if im wrong) as well.
Day 1: Legs
Deep Squats, 5,3,3,1,1,1,3,3,5
One Legged Squats: 5,3,1,3,5
Straight Leg Deadlift: 5,3,3,1,1,1,3,3,5
Calf Raises: 5,3,1,1,1,3,5
Day 2: Total Rest
Day 3: Chest/Tris/Acrobatics
Dips: 5,3,3,1,1,1,3,3,5
Incline DB Bench: 5,3,3,1,1,1,3,3,5
Tri Bench Dips: 5,3,3,1,1,1,3,3,5
Day 4: Rest/Acrobatics/Sprinting
Day 5: Back/Bi's/Acrobatics
Wide Grip Chins: 5,3,1,3,5
Close Grip Chins 3,3,1,3,3
One Arm PullDowns: 5,5,5,3,1,1,1,3,5
CG Cable Rows: 5,3,3,1,1,3,5
DB Shrugs: 5,3,1,3,5
Bicep Barbell Curls: 5,3,1,1,1,3,5
Day 6: Shoulders/Acrobatics/Sprinting
DB military Press: 5,3,3,3,1,1,1,3,3,3,5
DB Side Raises, 5,3,1,3,5
Planche and Invert Practice
Day 7: Rest/Acrobatics
How do you all think this will workout? Between the sprinting, acrobatics do you think i should be able to lean out a fair ammount? Anything i should try to speed up this process. What elements should i look for in a diet that would help me both with recovery and preformance, but work toward my goal of leaning up to improve my strength ratio.
Much Thanks
-The
but im thinking something like this
Im going to Start off Sprinting Twice Weekly, in the morning with a program suggested by 1977. Ideal this will kick up my metabolism and help to cut down on some bf as well as help to increase my recovery times and energy levels. I practice gymnastics four-five times weekly. For two hours everynight. This is not extremly high in aerobic intensity. The whole thing is generally very anaerobic. My weight training is really low reps. Kept near my 1RM. With long breaks between sets (3-4 mins). Im aiming to avoid hypertrophy. This is mostly training for my neuromuscular system and CNS. So recovery times will be less of an issue (ideally... correct me if im wrong) as well.
Day 1: Legs
Deep Squats, 5,3,3,1,1,1,3,3,5
One Legged Squats: 5,3,1,3,5
Straight Leg Deadlift: 5,3,3,1,1,1,3,3,5
Calf Raises: 5,3,1,1,1,3,5
Day 2: Total Rest
Day 3: Chest/Tris/Acrobatics
Dips: 5,3,3,1,1,1,3,3,5
Incline DB Bench: 5,3,3,1,1,1,3,3,5
Tri Bench Dips: 5,3,3,1,1,1,3,3,5
Day 4: Rest/Acrobatics/Sprinting
Day 5: Back/Bi's/Acrobatics
Wide Grip Chins: 5,3,1,3,5
Close Grip Chins 3,3,1,3,3
One Arm PullDowns: 5,5,5,3,1,1,1,3,5
CG Cable Rows: 5,3,3,1,1,3,5
DB Shrugs: 5,3,1,3,5
Bicep Barbell Curls: 5,3,1,1,1,3,5
Day 6: Shoulders/Acrobatics/Sprinting
DB military Press: 5,3,3,3,1,1,1,3,3,3,5
DB Side Raises, 5,3,1,3,5
Planche and Invert Practice
Day 7: Rest/Acrobatics
How do you all think this will workout? Between the sprinting, acrobatics do you think i should be able to lean out a fair ammount? Anything i should try to speed up this process. What elements should i look for in a diet that would help me both with recovery and preformance, but work toward my goal of leaning up to improve my strength ratio.
Much Thanks
-The
