"typical week"

The logs and recent questions have me curious.  Other than Craig and a few other people that have previously posted (and are welcome to do so again if they want) What does a typical training week look like for people? Not your best or desired week, but what normally winds up happening.  Days, exercises, reps etc.  be as vague or specific or silly as you like....just curious.

i end up going to the gym once, amybe twice a week. half of my gym time is cardio.  So you can tell im really built

That's why you are Fulsterkur, Erik!!!

Andy alot to absorb: I'm x 2 per week 10x10 BS w/ single leg , some bounding and yoke running-getting pretty itense at this point getting ready to go into week 4. My advise, knowing you and watching you throw is get you squat base going in the off-season. It's the foundation most HG guys who lack a throwing back round with sound coaching don't have. It's a very demanding mind and body if you follow the program. The transitions into the strength phase can be difficult, however, the final phase, say pre-season or power phase is were the fun starts. Your squat will just start flying. I'm focusing on an 800 box squat (a little above parallel) and a 450 Zercher Front. So get you squat up, which will increase your vertical, which, if you get the throwing reps in, progress with your mechanics, will result in lots of PR's. Just for you consumption. Good luck!!!.

I don't do any pulling or special lifts at this point and won't for 3-4 months- again, focus is big and fast legs.   

grasshopper wrote: Heres a three week cycle: Week 1 Day 1: Dead Lift Max Out High Pulls Overhead Jump Squats Day 2: Hanging Snatch Max Out Front Jump Squats Behind the Neck Press Week 2 Day 1: Jump Deads Hanging Cleans Max Out Overhead Lunges Day 2: Snatch Complex Front Squat Max Out Behind the Neck Jerk Week 3 Day 1: Speed Deads Clean Complex Overhead Squat Max Out Day 2: Polish Snatch Zerchers Push Press Max Out Lather, Rinse, and Repeat.

 

What is a "polish snatch"?

17/20 wrote: Andy alot to absorb: I'm x 2 per week 10x10 BS w/ single leg , some bounding and yoke running-getting pretty itense at this point getting ready to go into week 4. My advise, knowing you and watching you throw is get you squat base going in the off-season. It's the foundation most HG guys who lack a throwing back round with sound coaching don't have. It's a very demanding mind and body if you follow the program. The transitions into the strength phase can be difficult, however, the final phase, say pre-season or power phase is were the fun starts. Your squat will just start flying. I'm focusing on an 800 box squat (a little above parallel) and a 450 Zercher Front. So get you squat up, which will increase your vertical, which, if you get the throwing reps in, progress with your mechanics, will result in lots of PR's. Just for you consumption. Good luck!!!. I don't do any pulling or special lifts at this point and won't for 3-4 months- again, focus is big and fast legs.

Thanks Don, that's pretty much along the lines of what I want to do.  I'm going to be lifting twice a week.  Squats and DL's as the base and some pressing thrown in.  I'm also doing more conditioning on another 2 days a week.  Not because of throwing or anything strength related, I just kinda miss my snowshoes and my XC skis.

Bill - watch your thighs grow. Typical week? Sheesh -I think my biggest problem in training seems to be a total inability to stick to a long term progression without a big salary on the line and a strength coach up my ass. In the past I've jumped all over the place  - makes Myles crazy . Actually have a training log this year - first since 1993. Used to train alot like Gene does above - combo of speed agility cardio stuff and olympics. Used to throw alot in off-season. Now, a typical week varies from what time of year it of course.  In the deep offseason or early getting in shape stage , I do 2xs a week normal hypertrophy gym lifting - Hell , I even do leg press and hip belt squats and tons of all varieties of core stuff.- just REAL hard single sets/teardowns taken to total quivering failure done in very rapid succession -maybe 15 different exercises top to bottom -chest heaving stuff 30 to 45 minutes tops. All I care about here is getting totally pain free and making sore muscles = thus growing/keeping muscle. Nutrition is very clean here - trying to get lean as possible - ego look in the mirror time.  Usually play some type of ball game - racquetball,bball, etc once a week.  This is how I'll train till I die- EXCEPT when Texas spring Highland season is 3 months away = usually first week of Jan .Then ,  I switch to 3 basic exercises - fronts , good morning jump squats and various hi pulls done once a week starting in January= usually Wed night in the driveway. Saturday is a tossing cardio speed day - line drills w. 56 , plyos, jumprope, drills , 56 wob both hands, hvy braemar , hammer winds , caber pulls , etc and a couple of events, Most days i walk 30 minutes or so . Monday do a normal mostly upper body and core gym day .Protein goes way up and weight goes up . In June our spring season is over and I go back to clean and lean and heal up after 5 or 6 games. Starting July first it's right back to preparing for Loon in Sept and the fall Texas season. Repeat till knees give out . 

Goddam Don - an 800 squat and a 450 front ? No wonder I never beat you unless you're hurt.

This year I will do the squat progression as soon as my game is over Nov 7.

I promise

They are sore, but they still feel full of blood. A "good" pain for sure. If this helps me throw better, then I am on board.

 Did a week of the 10 x 10 twice(once just squats and once step ups and squats and leg presses) and was whooped so bad I started to freak about tossing at the ACF Nov 7 - the next week I did 2 whole body workouts like above and one day did agilities on the grass w. a client . Today went and tossed w. local boys and the weights went 48 and 68 - both first throws and I'm almost 20lbs lighter than Loon! These are my first throws since Loon. Obviously didn't hurt my explosiveness too badly !  Don - my best year was 2005 and that year I did lots of fronts and step ups and plyo and running short hill sprints. Hmmmmmmthinking.

monday rest
tuesday gym in the fall/winter, or rowing in the summer
weds rest
thurs maybe gym, always dodgeball at nite
sat or sunday...rowing or throwing, sometimes both, sometimes i'm just too hungover

my gym stuff is simple 5x5 routines for DL, FS, PP, PC

wow, now that i look at what i do compared to you guys, i really need to get focused here.

i am tryign to get a handle on my training weeks.  But most of my time has been making implements.  I am new.

Last week I had 2 gym days, and 3 throwing days.

Thurs...  9 days to Tucson...  Snatches up to 90kx1x3, CJ up to 120k, 56 x 6 throws, HH x 4throws...  Strict press up to 225#x3, DB Incline up to 110#x7. 

Conditioning;  Standing wtd. crunch x10, row 150m, 20" box step ups x10, hit tire w 12# sledge 6 l/r...  4x through like crossfit...

Stretch

Steak, greens, mashed potatoes, baked beans, nap...  HOORAH...

Some of the stuff I was doing off season http://www.youtube.com/watch?v=SzROZXEIGsA ....  Ryan was a huge inspiration...  Thanks Bro...  

It was alot of volume which I wont do this off season...  When the season started I cut the volume in half and kept making gains in my squat...  I think my max was around 500 and just 4 wks ago I did 550 easy...

For me its going to be high intensity low volume...

 

Unfortunatley not what my strength is...  115k snatch, 150CJ, training..  Ive only done 108 and 145 in comp.  I started o-lifting WAY to late in life....  But then again my team mate Rick Bucinell started when I did a year younger and he has gone from 120 to 150k in snatch and 150 to 190 in CJ holding the current record in 105+ masters 40-44 and now 45-49, and we are about the same strength levels in fs and rs!?!?...

O-lifting is a HUGE mind game...  OK, lets beat gravity and jump under this bar?!?!

Sun. wo, 7days to Tucson- moving the bar fast...

rs up to 200k x1

clean pulls up to 140kx3

bench 255#x3x3

glute ham 3x8

dips 4x8

conditioning, st, wtd. crunchx10, row 150m, line drillsx50', gripper 70#x40- 4x crossfit style...

Steak, greens, sweet potatoes-bed...

Ugh... back to volume training...  My idea of volume is sets of 8...  I did in 2 sets volume what i did in my whole intensity training of squats...

http://www.youtube.com/watch?v=kFsZEm2GBOM