Post by cllew on Jan 21, 2005 20:55:59 GMT
I've been following Jimbo Hale's and other posts about incorporating the Westside Barbell program utilizing the Russian Conjugate method for periodization (phew, I think that is right).
I'd like introduce it where I coach (college), but I would like to "test" it first on myself and my son. He is a freshman HS football player, also hockey and lacrosse. We've been lifting together for a month or so (hockey keeps him from lifting with the FB team, and the HC just stepped down so things are a big disorganized presently). We have been doing repeated effort method with various compound lifts: flat bench, incline bench, military press, dumbbell press, squats, deadlifts, bent-over rowing, and lat-pull downs. Isolation lifts are used for the triceps, biceps, and calves.
I think I pretty much understand most everything after reading the posts here and at Elite Fitness. But I do have a questions about how to properly lift for the core lift on max effort days.
What number of reps to work toward 1RM, 3RM, or 5RM?
What is the best way to do this? I've read that Wendler, Tate, and others will start with 3RM and then cycle down to 1RM.
What is the minimum amount of rest time between lifts while still getting the CNS benefits? I've read various amounts, ranging up to 5 minutes. We do have some time constraints and it seems this workout could be quite lengthy, espeically if one builds slowly to the max in order to make sure one lifts enough weight overall.
Thanks.
Clayton Hillyer
I'd like introduce it where I coach (college), but I would like to "test" it first on myself and my son. He is a freshman HS football player, also hockey and lacrosse. We've been lifting together for a month or so (hockey keeps him from lifting with the FB team, and the HC just stepped down so things are a big disorganized presently). We have been doing repeated effort method with various compound lifts: flat bench, incline bench, military press, dumbbell press, squats, deadlifts, bent-over rowing, and lat-pull downs. Isolation lifts are used for the triceps, biceps, and calves.
I think I pretty much understand most everything after reading the posts here and at Elite Fitness. But I do have a questions about how to properly lift for the core lift on max effort days.
What number of reps to work toward 1RM, 3RM, or 5RM?
What is the best way to do this? I've read that Wendler, Tate, and others will start with 3RM and then cycle down to 1RM.
What is the minimum amount of rest time between lifts while still getting the CNS benefits? I've read various amounts, ranging up to 5 minutes. We do have some time constraints and it seems this workout could be quite lengthy, espeically if one builds slowly to the max in order to make sure one lifts enough weight overall.
Thanks.
Clayton Hillyer