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ADARQ & LanceSTS - Q&A / Re: Inquiries about introductory strength/mass program
« on: January 31, 2011, 07:44:13 pm »I had some general/specific questions in regards to Adarqui's introductory block training regimen, which I hope to officially start this upcoming Monday.
First off, Adarqui, thanks for some amazing meat of information right there I'm still taking some time to process it but in regards to it I had some questions:
thanks man, it's just a simple block used to progress a few key movements as much as possible.
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1. I gave your introductory block a thorough read, and by "SQUAT: 45 lb. BAR @ 4x5, work up to a same-weight per set 4x10", do you mean that I'll do 4 sets of 5 reps pure BAR squats,
ya i am going to change that to 4x5-10, all that is, is a mandatory warmup.. most people don't warm up properly so i list that in there so people remember they have to warmup with just the bar. So ya, 4 sets of 5-10 with just the bar, focusing on form and getting loose.
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then what do I do next? Will I do another 4 sets of 10 reps of squats with more weight? I'm a little confused on the phrasing of "work up to a same-weight per set"
well you'd work up to your goal weight, like zgin said.. so if your goal is 225 @ 4 x 10, you'd go:
45 @ 4 x 10, 135 x 10, 185 x 5-10, 225 @ 4 x 10
'work up' means gradually increase your weights until you reach your working sets, so it's just a term for warming up.
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2. I also perused through lanceSTS's efficient upper body routine http://www.adarq.org/forum/lancests-performance-blog/effective-and-time-effecient-upper-body-%28and-lower%29-training-for-athletes/, I liked how you can build up strength over a relatively short period of time and it made a lot of sense to me. I also liked the push/pull at the same time - Is there some way I can incorporate this into your introductory block routine maybe? I really liked the principle of rest-pause training & the 25 rep(Add weight if u can do more than 25) and 12 rep(Reduce weight if u can't do more than 12) I can actually see that there is a lot of push and pull on the upper days.
ya definitely, you can sub in his upper stuff instead of my upper-routine in the intro block.. just sub it in, it would fit, i would do the push/pull at the same time.. so you have:
lower, push/pull, repeat.
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3. On the topic of basketball, it'd be best to play and do skill training on the OFF days? But in case I choose to shoot/dribble would it be best to do it before/after lifting?
doesn't matter, you can actually play basketball/practice basketball prior to those lifting sessions OR on off days.. the trick is, if you do it prior to lifting, you have to make it a quick and short basketball session.. ie 1 full court and/or some practice drills, done, lift.. Keep basketball work down to ~45min prior to lifting.. if you can, have a protein drink + gatorade AFTER the basketball work, prior to lifting, then lift, then a bigger protein shake (milk + protein etc).
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Once these questions are cleared up, I'd love to make a template and run it through you so I can officially get to work starting this coming Monday.
Once again, thanks a bunch.
ZGIN, thanks a lot for your insight that really helps. How does this sample 'template' of a program look? I'm going to start doing it this coming Monday.
My schedule is going to look like this one, how does it look?
Week 1:
Monday: Day 1A LOWER
Tuesday: Rest
Wednesday: Day 1B UPPER
Thursday: Rest
Friday: Day 2A LOWER
Saturday: Rest
Sunday: Rest
Week 2:
Monday: Day 2B UPPER
Tuesday: Rest
Wednesday: Day 3A LOWER
Thursday: Rest
Friday: Day 3B UPPER
Week 3: Repeat from week 1 trying to progress weights on every exercises for the desired set/rep schemes.
DAY 1A LOWER: High Volume day
- WARMUP: (Active-dynamic warmup and/or short duration basketball + jumps and/or jump rope)
- SHOULDER PREHAB: Bent Y-T-W's
- LOWER BACK PREHAB: Prone Cobra, Prone Superman
- GLUTE ACTIVATION: 90 degree Prone Glute
- OPTIONAL: Pogo Jumps 3x10
Short sprints baseline to baseline(there and back) x 3
- SQUAT: 45 lb. BAR @ 4x5, work up to a (130lbs or less to start with) same-weight per set 4x10, 60 seconds rest in between sets or full recovery
- UNILATERAL: Bulgarian split squats 3 x 10 each leg, 60 seconds rest in between sets
- OPTIONAL: GHR: 3-4 x F, 120s rest in between sets
- CALF RAISES: Light, 3x10, 60 seconds rest between sets
- OPTIONAL: Explosive Pushups 3 x 15
- CORE
- STRETCH
DAY 1B UPPER: High Volume day
- WARMUP: (Active-dynamic warmup and/or short duration basketball + jumps and/or jump rope)
- SHOULDER PREHAB: Bent Y-T-W's
- LOWER BACK PREHAB: Prone Cobra, Prone Superman
- GLUTE ACTIVATION: 90 degree Prone Glute
- OPTIONAL: Buttkick Jumps 3 x 10
- BARBELL BENCH PRESS: NEED SPOTTER, warmup sets, work up to (135 lbs to start with)same weight per set 4x10, 2min rest in between sets
- WEIGHTED PULLUPS: warmup sets, work up to a same-weight per set 4x10, 2min rest in between sets
- S1: DB BENCH PRESS 3 x (25 rep 12 rep rule)
- S1: DB ONE ARM ROW: 3x10 each arm(25 rep 12 rep rule)
- S1-rest = 2min after a set of bench and a set of seated row
- SHOULDER MATRIX (FRONT RAISE + LATERAL RAISE + REAR DELT RAISE) : 4 x 10, 2min rest between sets
- OPTIONAL: Single Leg Glute Bridge 3x 10
Single or double leg glute bridges and/or prone glute and/or double leg hamstring iso/ghr. Strictly bodyweight.
- CORE
- STRETCH
DAY 2A LOWER: Moderate Volume Day
- WARMUP: (Active-dynamic warmup and/or short duration basketball + jumps and/or jump rope)
- SHOULDER PREHAB: Bent Y-T-W's
- LOWER BACK PREHAB: Prone Cobra, Prone Superman
- GLUTE ACTIVATION: 90 degree Prone Glute
- OPTIONAL: SPRINTS/REACTIVE WORK/JUMPS ETC
- SQUAT: 45 lb. BAR @ 4x5, work up to a same-weight per set 2-3x8, 2 minutes rest in between sets
- UNILATERAL: 2x8 each leg, 2 minutes rest in between sets
- OPTIONAL: GHR: 3-4 x F, 120s rest in between sets
- CALF RAISES: Light, 3x10, 60 seconds rest between sets
- OPTIONAL: dips 3 x 12
- CORE
- STRETCH
DAY 2B UPPER: Moderate Volume day
- WARMUP: (Active-dynamic warmup and/or short duration basketball + jumps and/or jump rope)
- SHOULDER PREHAB: Bent Y-T-W's
- LOWER BACK PREHAB: Prone Cobra, Prone Superman
- GLUTE ACTIVATION: 90 degree Prone Glute
- OPTIONAL: SPRINTS/REACTIVE WORK/JUMPS ETC
- DB BENCH PRESS: NEED SPOTTER, warmup sets, work up to a same-weight per set(130lbs or less to start with) 2-3x8, 2min rest in between sets
- WEIGHTED CHINUPS: warmup sets, work up to a same-weight per set 2-3x8, 2min rest in between sets
- S1: TRICEP PUSHDOWN 3 x 10 (25 rep/12 rep rule)
- S1: DB CURL OR EZ-BAR CURL: 4x10 (25 rep/12 rep rule)
- S1-rest = 2min after a set of triceps and a set of biceps
- SHOULDER MATRIX (FRONT RAISE + LATERAL RAISE + REAR DELT RAISE) : 2 x 10, 2min rest between sets
- OPTIONAL: Single or double leg glute bridges and/or prone glute and/or double leg hamstring iso/ghr. Strictly bodyweight.
- CORE
- STRETCH
DAY 3A LOWER: Strength Day
- WARMUP: (Active-dynamic warmup and/or short duration basketball + jumps and/or jump rope)
- SHOULDER PREHAB: Bent Y-T-W's
- LOWER BACK PREHAB: Prone Cobra, Prone Superman
- GLUTE ACTIVATION: 90 degree Prone Glute
- OPTIONAL: SPRINTS/REACTIVE WORK/JUMPS ETC
- EXPERIENCED LIFTERS:
- SQUAT: 45 lb. BAR @ 4x5, work up to a 1x5, full recovery between workup sets
- BEGINNERS:
- SQUAT: 45 lb. BAR @ 4x5, work up to a same weight per set 4x5, non max 5RM, 3 minutes rest in between sets
- UNILATERAL: 2x5 each leg, full recovery between workup sets
- OPTIONAL: GHR: 3-4 x F, 120s rest in between sets
- CALF RAISES: Light, 3x10, 60 seconds rest between sets
- OPTIONAL: Pullups or chinups + pushups or dips
- CORE
- STRETCH
DAY 3B UPPER: Strength day
- WARMUP: (Active-dynamic warmup and/or short duration basketball + jumps and/or jump rope)
- SHOULDER PREHAB: Bent Y-T-W's
- LOWER BACK PREHAB: Prone Cobra, Prone Superman
- GLUTE ACTIVATION: 90 degree Prone Glute
- OPTIONAL: SPRINTS/REACTIVE WORK/JUMPS ETC
- BARBELL BENCH PRESS: NEED SPOTTER, warmup sets, work up to a 1x5, full recovery between workup sets
- WEIGHTED PULLUPS: warmup sets, work up to a 1x5, full recovery between workup sets
- S1: DB BENCH PRESS warmup sets, work up to a 1x5, non-max but heavy
- S1: DB ONE ARM ROW: warmup sets, work up to a 1x5, non-max but heavy
- S1-rest = 2-3min after a set of bench and a set of seated row
- SHOULDER MATRIX (FRONT RAISE + LATERAL RAISE + REAR DELT RAISE) : 2 x 10, 2min rest between sets
- OPTIONAL: Single or double leg glute bridges and/or prone glute and/or double leg hamstring iso/ghr. Strictly bodyweight.
- CORE
- STRETCH
looks great..
as for week 2, just make sure you get in some glute work/calf work on mon/fri, just bodyweight stuff etc.. for week 1, you could do a similar thing with upper, just getting in some pushups/pullups in on mon or fri.. but week 2, definitely get in some good bodyweight glute/calf work, ie, 5 x Failure (on glute bridges and calf raises).. could do that AFTER the upper sesisons OR before bed.
would be great to see you journal the workouts to see how everything is working out.
peace man, sorry for the delayed response.
+ 2 bananas