Heres wishing everyone a very successful new year. I am starting 2012 with a fresh template - courtesy Eric and Ashiem .
My previous training templates can be found here.
Primary goal this year (Like Ashiem always says ) is to stay Injury Free.
The new template commencing from January 1, 2012 is as follows:
By Eric Troy,
I signed on and went through the journal stuff and this template, plus had a convo with Ashiem.
As per our discussion I put a wrench in the whole works. Sorry!
Deadlifts: I've backtracked on the QVT for deadlifts. Based on what I know from the journal and all the back and forth there, and some of the comments made by Ashiem above, which are revealing, I think that QVT should be used for around a three or four week period to establish a very good base volume. This is something that QVT is good for.
This should be proper QVT, which means SMALL jumps. As small as necessary and/or possible. But it will be slightly modified from regular QVT. The first session can start by doing a relative max. Then start the first session based on around 80% of that max. You want to avoid singles, although normally singles would be okay for some of it. Tend toward doubles or triples the first session. Move s-l-o-w-l-y upward in weight with small increments, tending toward doubles or triples, based on what you can do well at any one time.
You can't really do it wrong as long as you take small jumps and follow the guidelines I've already outlined previously. Stop when you can't add any more weight and do it with quality. If you take small enough increments, this shouldn't be a max weight!
The next session, do the same thing, with the simple aim of cementing that performance and maybe going a bit higher in weigth.
The third time, you want to go for triples across the board. Stop when you reach a weight where you cannot add more weight and do a good triple, but with rest, you could repeat a triple.
Now, if you end on a weight where you do two triples, this should mean that you would be quite able to take that weight as a base volume of THREE sets, so 3 x 3 x whatever weight. This base volume would be used for SDT progression. IF you are not quite able to settle on a good base volume this third session, add one more session.
The purpose of all this is to really pin down where you are in terms of consistent peformance at a weight you can progress from. Then you'll move into SDT with that for a little while, as a form of consolidation.
Then we can see how to go from there.
Squats: Right now, I believe that your "goal" on squats should be to achieve a good deep overhead squat with an empty bar, and then, hopefully, to put at least some small plates on that. This absolutely should make all the difference to your squatting performance across the board. As I said to Ashiem, I know you want a big squat, but quicker is not always better. Better is better. In fact, better is quicker than quicker, in the long run.
So overhead squat mobility should be the second priority, after deadlifts. This will mean starting with a very through mobility routine with thoraic, hip, and ankle work. The mobility should be set up in reverse of how you'd normally do it. Then use the swiss ball overhead squat drill.
That drill should aim for three things. Sinking as low down into the squat as you can, really wiggle into it, allowing the ball to support you. At the same time, keep the lower spine stable, not allowing it to roll under. Don't suck in your gut! Relax it.
Start the drill without a dowel, which is placed in front of you at your feet, or someone can be one hand to hand it to you when you need it. Sink down into the deepest squat you can without your butt rolling under. Then use your elbows to push your knees out and wiggle deeper if you can.
Hold this for a few and return to standing. Repeat this one more time. Then, for the next two go rounds, start without the dowel until you are as deep as you can go, then take the dowel and get it overhead, wide grip, and really extend the spine, slightly shrug the shoulders up, and get the dowel in the pocket. If you are tight, use it like a stretch for the thoracic. Do NOT rely on shoulder flexibility to get the bar back. Do this two to three times, staying in the squat position for about 10 secs.
This is like a static stretch so it will probably make you a bit weak and sluggish. So you'll need to move around and maybe do some warrior lunges or something.
Then will be just regular overhead squat practice with a dowel, facing the wall. That's enough for now. This is supposed to be all out mobility training for squats. You'll be surprised at how fast you can get this done if you really dedicate yourself to it. And a good deep overhead squat..means you can do any squat well. As you see, this is pretty much Day 4 as Ashiem has it, except I've just organized it more. And it is DAY 2.
The template I propose is something like this (static core work can be sprinkled in as desired and given time).
Deadlift (QVT to establish BV)
Static holds (if desired)
Stretching, Foam Rolling
Overhead Squat Mobility (this is basically 'squat mobilty')
Core work, if time
Bench press and rowing
Back squat (SDT)
PC work or single leg work
Drop box squats for now. Drop goblet squats. Any other details you guys can work out. I'm tuckered. Hopefully I didn't leave anything out.
Introduction Thread: http://www.gustrength.com/forum/t-323597/hello
Personal Journal: http://www.gustrength.com/forum/t-425940/2012:my-journey-to-beast-mode-continues
My Templates: http://www.gustrength.com/forum/t-425925/ativ-s-training-templates-2012