Training Help... Hannibal, Spatts, Project, Nate, CCJ, etc...

[b fold the truth]

Training Help... Night Fly, Hannibal, Spatts, Project, Nate, CCJ, etc...

Well...I plan to take some time off to heal and get all of this figured out...then get back to the grindstone of competing and on my way to earning my Pro Card.

Boston, Feb 8, 2003. Last year I placed 5th out of 27. This year they are only allowing 10 competitors in the heavyweight class and the promoter assured me a spot for his contest. He wants me there...

Boston is noted for VERY heavy events...VERY VERY heavy events...which I like a lot. Most of the smaller guys who do well in the amateur contests can't even do much of anything when they put some serious weight on the bar...and...the Pro's go heavy!!!!!

I plan to just play around in the gym for the next 2 weeks then slowly start back with some moderate/hard training. I currently have about 17 weeks before the contest. That should be just enough time to relax, heal, and get back hard at it again. Most of my workout program is based on WSB principles and a lot of my extras and my events are made to suit the contest events.

Here are the events for Boston...basically...

Amateurs:
• Viking Press
• Farmer's Walk
• Tire Flip/Wheelbarrow Medley
• Hercules Hold
• Power Stairs

I know that they are looking to maybe change the Tire Flip/Wheelbarrow medley to maybe a tire flip, super yoke, sled or wheelbarrow medley all in one :yuck:

I know that I am going to start doing more sprints and continue to imcrease my base strength and technique...but was wondering what other ideas everyone else had.

Thanks...

B True

 

[jeremys]

whats a viking press?

 

[Night Fly]

I know that they are talking about running that contest pretty fast like they did the nationals (obviously they are going to because it is only a one day contest instead of two like this past one). You could cut down on the resting time in between your sets...and work on increasing the weight each week. Of course...you increase the weight anyway...but still.

Working on the sprinting will be good...but you need to find a way to increase your recovery rate between the events. That should come into play with cardio. I'm sure that bignate could help you with that one. Who knows...I'm just talking...you know I can't help you with this or else you would have asked for my advice, too! lol...

 

[Lord_Suston]

you are gonna need to do interval training. Basically you do your sets with a set amount of time in between to rest and then you start cutting down the time by 10 seconds here and ten seconds there so after a few weeks of gradual acceleration you can do intense sets with only about 30 sec of rest time. sprinting is a great form of this and so are singles and triple sets where you focus on about 8 sets and work on explosive power base and recovery.... Had to do this for baseball and football and it sucked

 

[b fold the truth]

Viking Press

 

[StRoNg_WoN]

Lord S sounds like he has some good ideas...

Will you be requiring any sort of sponsorship or?

(No B Fold... not to help your food bill )

 

[b fold the truth]

Lord S sounds like he has some good ideas...

Will you be requiring any sort of sponsership or?

(No B Fold... not to help your food bill )

I am now trying to set up some sponsors. I need some that will consistantly support me in a large way. With my 5th place placing at my last contest I may have screwed myself getting one or two though...I dunno...

For anyone who was wondering...I saved the money that was given to me and kept it in my paypal account and ONLY used it for equipment, motel, etc...NOT food or paying ANY other personal bills...

B True

 

[Temple]

I am now trying to set up some sponsors. I need some that will consistantly support me in a large way. With my 5th place placing at my last contest I may have screwed myself getting one or two though...I dunno...

For anyone who was wondering...I saved the money that was given to me and kept it in my paypal account and ONLY used it for equipment, motel, etc...NOT food or paying ANY other personal bills...

B True

IMO feeding you would be considered part of sponsoring you and somehow I think you can eat ALOT!!!!!!!!!!!!

 

[StRoNg_WoN]

Cool... well if you need any help with organizing, whatever, lemme know... I'd love to help out...

And sponsor of course...

 

[b fold the truth]

I am trying to put together a sponsorship packet right now...and update my website but really don't know how...

B True

 

[bignate73]

at first glance i would say if you are going to do cardio, make it interval style from the get-go. building up your "wind" or ability to increase your time in an anaerobic state.

let me work on this, i'll get back with ya.

 

[coolcolj]

Well sprints will deifnitely help. Just do some short 30m ones with 1-2 min recovery between each. Just 5 of em once a week can do wonder. That's all I've been doing plus agility drills - once a week, and after 3 sessions my overall anaerobic fitness has improved dramaticly!

Short ones are good because they keep you anabolic while upping your VO2 and overall fitness levels

 

[TheProject]

B, what training split are you going to follow? I'd be curious to see it listed out, WSB stuff as well as the additional stuff you incorporate.

If you've already posted it, and I've overlooked it, my apologies.

I'll be happy to offer whatever help I can.

 

[StRoNg_WoN]

I can update the page if you give me access...

 

[t3c]

clint i can also update the site, and do any html or images you want, lemme know. you know how to contact me

 

[b fold the truth]

My base workout was as follows for this last contest...

Sunday: ME lower and Events

Tuesday: Partial Overhead Presses (light) and tric, lat, bic work
(this day is completely optional)

Wednesday: DE lower

Friday: DE upper

Is that what you were looking for?

B True

 

[TheProject]

Yeah, that's what I was wondering about.

What about throwing in some sled dragging on your off days to increase work capacity?

Just my novice suggestion...

 

[b fold the truth]

Yeah, that's what I was wondering about.

What about throwing in some sled dragging on your off days to increase work capacity?

Just my novice suggestion...

I may add in some sled dragging...but the last time that I did it consistantly I noticed that my strength and body weight all went down. I also felt overtrained.

B True

 

[CrimsonKing]

Well.. I will try not yo be too insulted that you didn't ask me...

1. COC grippers for the Herc Hold - Sent mine to ya today for loan.

2. 20 Rep Heavy Breathing Squats - That increased my Cardio Capacity big time!

3. Interval Run Training (Sprints, Walk, Sprint, Walk,etc.)

 

[TheProject]

I may add in some sled dragging...but the last time that I did it consistantly I noticed that my strength and body weight all went down. I also felt overtrained.

B True

Just eat more, B!

Seriously...I don't know how close you are to 300lbs. Is it hard for you to stay above that?

 

[b fold the truth]

It is hard for me to stay at 285-290 for more than a couple of days. For some reason my body just does not like it there...I dunno. I guess I weighed 280 on Willie's scales last weekend...but was getting close to 290 a couple days before I left...

B True

 

[coolcolj]

Maybe nearing the limits of your natural Testosterone levels

 

[b fold the truth]

Any more thoughts...

Few of the people that this post was immediately directed to didn't even reply...

B True

 

[gettinlarger]

I wish I could help you out man, but I'm nowhere near an expert for your type of training. But it does seem to me that you should work on your endurance and stamina, with those shortened rest periods. Perhaps try that when you lift. Shorten your rest periods. Maybe do some sprinting, with short rests in between.

 

[b fold the truth]

I'm really looking for thoughts on how I can simulate the events, what types of gym lifting may help to strengthen the contest events, and where I need to focus my training more...

B True

 

[bignate73]

i know this will sound gay or intricate but whatever.

1/2 to 3/4 (weighted) walking lunges to help you on the events that require single leg drive. ie farmer walks, power stairs?, yoke walk etc. to really bring in your glute/ham into your gait. obviously calf work will help with your push off. if you have a rev hyper setup, try one leg at a time, but when you do so, do some sort of lat contraction (1 arm row or something) on the opposite arm. the opposite lat (left for example) and the right lower posterior chain work in unison for stabilization of the spine.

 

[Hannibal]

1/2 to 3/4 (weighted) walking lunges to help you on the events that require single leg drive. ie farmer walks, power stairs?, yoke walk etc. to really bring in your glute/ham into your gait. obviously calf work will help with your push off. if you have a rev hyper setup, try one leg at a time, but when you do so, do some sort of lat contraction (1 arm row or something) on the opposite arm. the opposite lat (left for example) and the right lower posterior chain work in unison for stabilization of the spine.

Along those lines..really heavy wheelbarrow work will help with overall conditioning.

B, you know I haven't forgotten you. I know you are taking it easy in the gym. I am going to sit down and look at all your events and talk with you about my ideas.

 

[JDarty6173]

B fold... Somewhere a few months back I read a post on some board about a guy who whold load a barbell with 135 or 225 and go walking around his neighborhood for building strengh endurance.... Basically adding weight or distance each time he did these.... Possibly something that could be of use to you.....

 

[bignate73]

Joke:

go for a job as a rickshaw driver for a while....near all the sumo training centers in Japan!

heheheh.....alright.. jokes over.

 

[Hannibal]

Joke:

go for a job as a rickshaw driver for a while....near all the sumo training centers in Japan!

heheheh.....alright.. jokes over.

"Yeah thats what NY needs...a lot of slow moving wicker vehicles..."

Ok...Seinfeld reference is over...

BTW...Nate...replied to your speed bench post.

 

[Lord_Suston]

You might want to start on your clean and jerks to stimulate explosve power and to work on overall body conditioning at higher reps. I know you do a lot of pressing movements and this will help utilize leg drive and cut down the fatigue people feel using there whole back and arms versus their legs...

 

[b fold the truth]

The lunge idea as well as the wheelbarrow idea...are BOTH good ones...

Can you explain more on the lunges though? Depth? Weight? Reps, sets, distance...etc...

I am thinking about doing ONLY 2 events on Sundays after my lifting for the next 8 weeks. One will be a LONGGGGG medley and the other will probably be the stones or another STRENGTH event. I'll definately add the wheelbarrow into the medley

B True

 

[b fold the truth]

OK!!!!

Here is the basic training plan I devised tonight while my net connection was down...lol.

It is in Word format and you can dl it from this link on my site
http://www.clintdarden.com/pics/Lifting Pics/Pre Boston Plan.doc

It is the 8 weeks that started THIS week and will help to build more base strength before serious contest PREP begins for Boston.

B True

 

[bignate73]

Can you explain more on the lunges though? Depth? Weight? Reps, sets, distance...etc...

B True

depth would probably be a half lunge, dont want to go further than that really. not with tons of weight at least.

weight is determined by you and the distance traveled same. maybe do them for a set distance and increase weight or vice versa. probably something to mimic the farmer walks but with less weight initially. heheheh. basically to help your trunk and leg stability on the walking events.

 

[t3c]

hey clint,

i may be just dumb...but why not keep training the way you have been training? Look how far it got you...

the only reason why you didn't do as well is because you PASSED OUT for gods sake...and you STILL placed 4th in your most recent competition.

"do what works for you"

 

[b fold the truth]

We get better by changing, adapting, and progressively getting better. The WSB principles are based on these standards...

I must constantly change, get better, adapt, and most of all...LEARN.

B True

 

[CrimsonKing]

ok.. this is my last suggestion without some feedback big fella -

I did the Endurance phase as suggested in the Bompa periodization plan.

Exercises -
Leg Press, Front Dumbell Press, Crunches, Curls, Bench Press, Leg Extensions, Leg Curls, Lat Pull Downs

Load - 40 - 50 % of 1RM

Weeks 1 - 6 / 3 days Week

Week 1 - 30 reps per exercise, RI 1 min between exercises
Week 2 - 40 reps per exercise, RI 1 min between exercises
Week 3 - 50 reps per exercise, RI 1 min between exercises
Week 4 - 2 exercises together for 100 reps nonstop, RI 1 min between superset
Week 5 - 4 exercises together for 200 reps nonstop, RI 1 min between superset
Week 6 - All (8) exercises together 400 reps nonstop, RI 1 min between superset

 

[b fold the truth]

ok.. this is my last suggestion without some feedback big fella -

I did the Endurance phase as suggested in the Bompa periodization plan.

Exercises -
Leg Press, Front Dumbell Press, Crunches, Curls, Bench Press, Leg Extensions, Leg Curls, Lat Pull Downs

Load - 40 - 50 % of 1RM

Weeks 1 - 6 / 3 days Week

Week 1 - 30 reps per exercise, RI 1 min between exercises
Week 2 - 40 reps per exercise, RI 1 min between exercises
Week 3 - 50 reps per exercise, RI 1 min between exercises
Week 4 - 2 exercises together for 100 reps nonstop, RI 1 min between superset
Week 5 - 4 exercises together for 200 reps nonstop, RI 1 min between superset
Week 6 - All (8) exercises together 400 reps nonstop, RI 1 min between superset

I'm lost though...how does this build strength?

A also don't have a leg press

B True

 

[CrimsonKing]

I'm lost though...how does this build strength?

A also don't have a leg press

B True

You can sub a exercise for something that works for you. The point is to get a whole body workout.

The goal of the program is to build strengh ENDURANCE