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Constraints in time and, most importantly, adequate training space have forced me to train only the squat, bench, and deadlift omitting the press and power clean from the program. What are some potential dangers in training only the 3 movements listed following a heavy, 3 sets of 5 reps across approach (1x5 for deadlift) on a (non-consecutive) three-day-a-week program?
You omit the benefits of the press and clean: balanced shoulder strength and an incremental increase in power display. Danger!!
If you only bench press and neglect the balancing benefits of the OHP, you run the risk of shoulder problems. Your anterior deltoids will become overdeveloped and may pull your shoulders forward. This can make your AC joint miserable.
My official advice is to equip yourself to correctly do the program.
I am currently doing the Texas Method and find myself carrying a little bit more pudge. I would like to start doing some metcon in the form of interval sprints, and I would like your input on how to program them. Previously, during my Starting Strength [novice linear progression], I tried to add in sprints for 2 weeks before I realized recovery was too hard.
I am thinking that I will start by adding a day in either Tuesday (before my light workout) or Saturday (right after my intensity workout). Previously, I did 4x100m sprints (about 15 sec/sprint) with a minute and a half rest period. As I progress further I plan on working up to 6x100, and maybe later reducing the rest periods. Additionally, I run on an indoor track (200 meters), so that means I have to run around the curves of the track. Perhaps I should program a little differently so I can just run along the straight edges?
Add the sprints on Saturday, but do 4 x 100 with no rest control. Take as much time as you need to recover between reps. The sprints are enough by themselves. After several weeks you can start timing your rest.
What is your opinion on sprints overall, when compared to other forms of metcon/energy system training? Right now I don't have access to a prowler or sled, and the only other thing I can think of would be barbell complexes or crossfit type workouts (30 snatches for time, etc.). Additionally, I read an article on T-nation about how sprint training is dangerous compared to other forms of conditioning. I plan on disregarding that statement, but is there any truth to it?
Sprints are better than any "metcon" option, in my opinion. If conditioning is the actual goal, anything that produces the metabolic stress without the eccentric soreness is better at producing the adaptation without interfering with the rest of your training.
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