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Post by Deleted on Nov 15, 2010 17:48:50 GMT -5
Hi there long time lurker 1st time poster! haha
I have ran a couple sheiko cycles with great success but have been doing 5/3/1 with slow progress for the last year or so. I am competing in March and am going to try and finally learn a squat suit so I figure Dave's 13 week program with gear would be great to try.
I am (as I have always been) VERY confused on how to program gpp into the program. I tried searching the forum but you have to search words that are longer than 4 characters haha. I have read some of your logs but am still confused.
5/3/1 is easy to program in-just do it after your workout that only takes you 45-60 minutes ya know? Sheiko you would most likely have to do it on your off days unless you are single and/or looking to get divorced....
So, a few questions:
would running hill sprints on days off be too much for the legs to recover?
I see a few of you do SPP circuits and then say 30 minutes steady state cardio. Any method to your madness on picking spp exercises besides just picking from the lists that are posted all over?
what's the best way to program it in to max recovery and keep fat in check for someone not used to the volume anymore?
I really like 5/3/1 as for the past few months I have slowly gotten leaner and stronger at the same time. It's pretty easy (not easy to do) to follow and not worry about getting burned out.
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Post by benburgess on Nov 18, 2010 7:43:57 GMT -5
Alright matey, welcome on board.
Some good questions there, unfortunately they are mostly them kind of ones where the answer is "it depends". In this case it mostly depends on your recovery abilities.
All we can do is tell you what Sheiko advised and what our personal experiences are. There is a list somewhere on the forum that either me or eric posted about the "ideal" GPP routine from Boris IIRC - it's pretty tough and you'd basically ahve to live at/near a superbly equipped athletics facility to carry it out. It's something like 45mins 3x/wk doing things like shot put, swimming, plyometrics etc
Personally I have found it to be a very fine line you walk between conditioning and burning out when running sheiko cycles...in my experience i've found I can handle shorter more intense bursts of cardio better than the 45min gentler stuff. When alls going well I like to do one short kettlebell session (about 15 mins, but pretty hard) and another slightly longer session of about half an hr where I do 10mins plyometrics then have a quick walk round the park or hit the heavy bag.
So could you run 2 sessions of hill sprints? I probably could just about, if I kept them very short I.e. under 10mins but whether you can cope with more or less than that I have no idea.
I would definately err on the side of 'less' until you know how your gonna deal with the high volume lifting. With sheiko expect to get weaker and feel worse as the cycle goes on - it's all about fatigue accumulation, but if you feel drained int last wk you'll probly smash PBS later. Let us know how u go
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Post by Deleted on Dec 9, 2010 8:11:39 GMT -5
going to be doing this on my "off" days and see how it goes. I will back off the cardio and weight if it is too much. I just mashed a bunch of different things together (joe d's agile 8 and some stuff mike tuscheragskndsalb however you spell it haha had to say)
Foam/PVC Roll:
IT Band
Adductors
Lower back
Ball:
Glute/Piniformis/upperback+shoulders
Dynamic/Static
Rollover into V 10 reps
Fire Hydrant: 20 reps (10 forward, 10 backward)
Mountain Climbers: 20 reps
Groiners 10 reps
Static Hip Flexor Stretch 3 sets of 10 seconds each (one leg at a time)
Prehab/Rehab:
External/Internal Rotation 2-3 sets 8-12 reps
TKE’s 2-3 sets 10-20 reps
Energy Systems
Either 30 min steady or 6-10 sets HIIT or sled or weightvest treadmill or bodyweight circuit
Neglected Muscle Groups:
Upper back (face pulls, up rows,) 3 sets 6-8
Biceps 3 sets 6-8
Abs 3 sets
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Post by joeldibattista on Dec 9, 2010 23:38:58 GMT -5
All the pre-hab, cardio etc. looks fine.
Not sure about hitting upper back and abs on all your off days. Maybe once a week, possibly a Sat if you train Mon/Wed/Fri.
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