Another training question

Since school has started again and I'm once again required to actually work for my money, I'm pretty busy with teaching and coaching.

Scenario-

I have 30-45ish minutes and 4 days a week to get my weight training in.

Thoughts for setup?

--Joshua Morgan--

Monday - Good morning squats 5x5/rotational core...............Tuesday incline press 5x5 , some type of pull from the floor 5x3(deads,power cleans/snatches)...................Wed rest eat dead animal sleep stretch.................Thursday push press 4x8 ,front squats 4x8 /rotational core/plyometrics(box jumps,broadjumps,sprints - hi effort not volume maybe 4 sets of 5 jumps or 10 yard sprints)...............Friday - dbell snatches 5x5 EACH hand , jumprope 200................heavy early in the week , faster lighter later. Be brief , be brutal , be done.

J - but look how similar our programs came out! KISS principle or imitation and stimulation as the Stewart says . This setup is for muscle/strength building early stages of off-season. As you near season, start replacing/altering lifts for more speed/jumping(ie: Friday = dbell jumps instead of dbell snatches ) go down to 2 days lifting and 2 days tossing. Also - change up program every 3 weeks - (ex- do it backwards or swap reps,exercises)...............Josh - this assumes you're a young ,fit dude. This would grind down an oldfart in a hurry. 

CoolOne - justa personal issue w the PP - real hvy ppress KILLS my right shoulder but fast lighter rythmic reps work great and make me feel footfast and core hard. This young pup should probably do some lo rep hvy pushing ala you. I was taught to hi rep at the end of the week to blow up muscles and condition . I keep trying to get the football player out but it sneaks back in

Silverback wrote: I would not squat Monday and pull Tuesday as they both kill lower back.  I would do them both in one day... Or space them way out.

+1

Mike, you really do any kind of pulls the day after squatting on a four day split?  I think this would be too much even for most young guys, especially if the pulls are some kind of deadlift...

 

But - this is what I did for years when I was a young stud.

J_Payne wrote: Squating monday, and pulling deads on wednesday have always worked pretty well for me. That one day in between seems to give me enough rest.

Then you recover like a champ (way better than i do), or you aren't squatting heavy/intense enough, imo.  When lifting, i can't do a heavy squat and a heavy dead in the same week, much less one day apart, without sacrificing quite a bit. 

Craig:

On weeks 5-9, the squats and deads get cut back to either 1x3, or 3x3.

Honestly, this is the first time I've ever played with periodization. I am, however, open to suggestions on different ways to work it. God knows there's enough experience on this board that I should be able to improve on what I've currently got.

I like the replies a lot.  I've been pounding zerchers, cheat curls, deadlifts, and military press.  Jon (Tree Killer) and I hit the throwing on Tuesdays and Saturdays.

Does anyone lift on the days they throw?

My suggestions, but without necessarily limiting the workouts to only 30-45 minutes:

4 Day Per Week Off Season Program

 

Day 1

Power Cleans (caught high), High Pulls (focusing on good extension and pulling to mid-chest), or Hang Snatches (either with minimal dip or using a quick split) – warm-up sets + low reps to max single(s)

 

Front Squats – warm-up sets to a single with your "daily max" + 3 doubles with about 90% of that weight.  After three weeks, switch to sets of 3 reps increasing the weight until one’s 3RM is attained.  Alternate these rep schemes in 3 week blocks.

 

End with plate twists, Russian Twists, or some other specific “core” exercise.

 

Day 2

Push Press – 6 sets of 3 reps, increasing the weight each set to 3 Rep Max

 

Pullups or pulldowns (OPTIONAL) - 3-4 sets of 5-10 reps

 

A rotator cuff exercise, e.g. seated d-bell external rotations (OPTIONAL) – 3-4 sets of 8-12 reps.

 

End with some type of ab exercise, e.g. crunches, V-sits, weighted situps, or leg raises (OPTIONAL?).

 

Day 3

Rest

 

Day 4

Power Cleans, High Pulls (focusing on good extension and pulling to mid-chest) or Hang Snatches – For Power Cleans or Hang Snatches, work up to a max single for the day + 3 doubles at 90%.  For pulls, work up to 3 sets of heavy triples.

 

Back Squats – work up to 3 doubles with Day 1’s Front Squat max (or about 85% of Back Squat max if that is much different).  Alternative would be Front Squats done with about 85% of Day 1’s max.  After three weeks switch to sets of 5 reps, increasing the weight each set until one’s 5RM is attained.  Alternate these rep schemes in 3 week blocks.  During selected periods, this second squat workout could be switched of 6 sets of doubles with about 80% of one's 1RM, using either front or back squats. 

 

End with plate twists, Russian Twists, or some other specific “core” exercise

 

Day 5

Bench Press or 30 degree Incline Press (barbell or dumbbells) – 5 sets of 5 reps, increasing the weight each set to 5 Rep Max (RM)

 

Chest-supported rows, dumbbell rows, or strict seated rows (OPTIONAL) - 3-4 sets of 5-10 reps

 

A rotator cuff exercise, e.g. seated d-bell external rotations (OPTIONAL) – 3-4 sets of 8-12 reps.

 

End with some type of ab exercise, e.g. crunches, V-sits, weighted situps, or leg raises (OPTIONAL?).

 

Day 6 and Day 7

Rest

 

3x Per Week Off-Season Program

For those who wish to work out three times per week because due to time constraints or recuperation issues (including most of those over 35-40 years old and most of those who throw a lot), there are several possibilities.  The first is simply to follow the 4 day per week program but do the workouts on a M-W-F-M basis, taking 2.5 weeks to complete what would otherwise take 2 weeks to complete. 

 

Alternatively, one might wish to follow something along the lines of the program outlined above, but move the Day 4 program to Day 5, and then do either the Day 2 or Day 5 program on Day 3. 

 

Finally, one might choose to do something along the lines of the program outlined below.  This program is especially good for those who often miss scheduled workouts for whatever reason (including inadequete recuperation), as one simply alternates the routines each time a workout is performed.  Those with serious recuperation issues or those who really throw a lot might just want to do one of each of these wokouts each week, on say Monday and Thursday.  The set and rep schemes can be taken from the program listed above.

 

Alternate Day 1 and Day 2, three days each week, meaning each workout will be done 3 times every two weeks. 

 

Day 1

Hang Snatches (either with minimal dip or using a quick split, and no pressouts permitted!), if at all possible, otherwise Hang Snatch Pulls (focusing on good extension and pulling to mid-chest) 

 

Front or Back Squats

 

Bench Press or 30 degree Incline Press (barbell or dumbbells) – OPTIONAL

 

End with some type of ab exercise, e.g. crunches, V-sits,  weighted situps, or leg raises (OPTIONAL?).

 

Day 2

Power Cleans (caught high) or Clean High Pulls (focusing on good extension and pulling to mid-chest)

 

Push Presses from a rack

 

A rotator cuff exercise, e.g. seated d-bell external rotations - OPTIONAL

 

End with plate twists, Russian Twists, or some other specific “core” exercise

 

 

Go to basics, work the big muscles first in that group of chest shoulder tri.  And that is chest.  Do the incline hard and heavy, then work the shoulder hard.  It will be fatigued already and your poundage is down.  The bone should strengthen with the rest of you.  Besides, the stone comes out more on the angle of the incline.  And makes your body look righteous.  Remember, you don't grow training, you grow resting after training.  So rest is just as important as stimulating the growth.  Very few doctors know anything about heavy training.  Show me a strong one.  David Lyttle is the freak exception to that rule, and sorry, he is already taken as a guru.  I had a ton of fun today, pulled and fronted. 

Silverback wrote: Very few doctors know anything about heavy training.  Show me a strong one.

You'll meet one at Loon:  Dr. Bill (aka Slingblade, aka Thorfinn) Crawford.  He'd be the first to tell Josh that it's time to grow that bone.

CSmiff - I'm w. ya brother on ppress - I guess military press to me means behind the neck shoulder press - which is good for body builders - but not tossers.

M-BAAB wrote: I guess military press to me means behind the neck shoulder press - which is good for body builders - but not tossers.

Hey Mike, even the East Germans used to include strict behind neck presses in their programs during the first few months of the off-season, after benching of course.  But in general you are obviously correct, especially with respect to them being a primary movement.  I personally like the dumbell version, when I bother to include them.

Push presses are a very different lift than a strict military press, and a very useful lift for throwers.  Push presses (or jerks) done behind the neck are even better, if your shoulders can handle them, or you are willing to do a bunch of singles.  More power and a better line than from the front, but potentially very hard on the shoulders.  Caution advised.

 

Monday : P&SS 2x5,x3, x2,3x2 Power & squat snatch
                  SHP 3x3
                  SDL 3x2
                  PC  &nbs p;2x5, 3x3
                  PJ  &nbs p; 2x5, 3x3
                  FS  &nbs p; x5, x4, x3,x2, 3x2
                  IBP  &nb sp;x10, x8, x6, x4, x3x2

Wednesday: J 2x5, x3,x2,x3x2
                        OHS x5,x4, x3x3
                          HSS 5x3
                        HSC 5x3
                          GM 3x8
                        BP x10, x8, x6, 3x4
                        IBP x8 x6 x3x4

Friday : similar to Moday emphisis on the clean , Push Press, Back squat