Dave Van Skike
11-30-2007, 10:50 AM
Mark,
I apologize in advance for the lengthy intro to my question. In Practical Programming you covered moving 3 to 4 days a week in two different contexts for the intermediate. One way you discussed was how to gradually add full body workouts to the week, I think this was a description of how the Dr. Stone model has been adapted to Olympic lifters. (p. 192 and fig 7-1)
The other context this was discussed in that chapter was as an example of arranging workload for a track filed thrower, to allow more focus more energy on dynamic pulls. This model was to essentially split pushing and pulling exercises into two workouts instead of one. Another example you cited was the common power lifter split, to break the competitive lifts and accessory exercises into an A/B type of split A: squats and Deadlifts B: bench and bench and other presses.
My question concerns the later two examples. I responded really well to the Texas type model with a volume, recovery and intensity day each week. I was able to tweak this to make progress for most of 2007. Now I'm trying to add days to focus on those lifts that are not progressing as well, deadlift and presses. The part I'm a little unsure of is how I would arrange to workload.
For instance, keep the volume/recovery/intensity arrangement with greater distance between the volume and intensity workouts? Each week (at least for the first month) would look a little different that the last in terms of excise selection and where the brunt of the workload is being done. Or alternatively, simply drop the recovery day and leaving one volume session and one intensity session per week for both squats/press and pulls?
My instincts as an athlete in different discipline tell me that the recovery days are really necessary but in lifting disciplines, the recovery day adds a little to the recovery but it mostly seems to be there to keep the movement drilled in.
How would you do it?
I apologize in advance for the lengthy intro to my question. In Practical Programming you covered moving 3 to 4 days a week in two different contexts for the intermediate. One way you discussed was how to gradually add full body workouts to the week, I think this was a description of how the Dr. Stone model has been adapted to Olympic lifters. (p. 192 and fig 7-1)
The other context this was discussed in that chapter was as an example of arranging workload for a track filed thrower, to allow more focus more energy on dynamic pulls. This model was to essentially split pushing and pulling exercises into two workouts instead of one. Another example you cited was the common power lifter split, to break the competitive lifts and accessory exercises into an A/B type of split A: squats and Deadlifts B: bench and bench and other presses.
My question concerns the later two examples. I responded really well to the Texas type model with a volume, recovery and intensity day each week. I was able to tweak this to make progress for most of 2007. Now I'm trying to add days to focus on those lifts that are not progressing as well, deadlift and presses. The part I'm a little unsure of is how I would arrange to workload.
For instance, keep the volume/recovery/intensity arrangement with greater distance between the volume and intensity workouts? Each week (at least for the first month) would look a little different that the last in terms of excise selection and where the brunt of the workload is being done. Or alternatively, simply drop the recovery day and leaving one volume session and one intensity session per week for both squats/press and pulls?
My instincts as an athlete in different discipline tell me that the recovery days are really necessary but in lifting disciplines, the recovery day adds a little to the recovery but it mostly seems to be there to keep the movement drilled in.
How would you do it?