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Author Topic: Return to volume/strength work or continue with MSEM/power?  (Read 4523 times)

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Raptor

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Return to volume/strength work or continue with MSEM/power?
« on: February 27, 2011, 03:19:57 pm »
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It's snowy outside and I have already started doing MSEM/jumpsquats/depth jumps in terms of training. Now my idea was to do strength work during the winter, then transition into power during spring and play during summer, reaping the benefits of my winter/spring work during games (streetball).

Now I'm in a dilemma: should I return to volume work to increase muscle size/strength, or should I continue with MSEM/power, hopefully tweaking my gained strength to be more explosive. I've never really done explosive work for too much time... and my plan is to finally do it. I will do it anyway, but maybe I should get with a 3x5 on the squats twice per week going for a little more muscle size... not sure.

What do you think?
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Current PR status:

All time squat: 165 kg/Old age squat: 130 kg
All time deadlift: 184 kg/Old age deadlift: 140 kg
All time bench: 85 kg/Old age bench: 70kgx5reps
All time hip thrust (same as old age hip thrust): 160kgx5reps

Kellyb

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Re: Return to volume/strength work or continue with MSEM/power?
« Reply #1 on: February 27, 2011, 04:44:32 pm »
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IMO you'd be best served by really empasizing mobility and GPP whatever you do. Some things you've said on here the last couple of months raise some red flags to me as far as you being extremely tight and out of shape.  So I'd get a good mobility program of dynamic and static work going, get out and play some ball or run some sprints at least a couple of days per week, strength train with moderate weights 2-3 x per week, try to clean up your diet a bit etc. 
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Raptor

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Re: Return to volume/strength work or continue with MSEM/power?
« Reply #2 on: February 27, 2011, 04:49:07 pm »
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Yeah I know, the original plan is strength train (5-8 reps) for a few months (already past that period), then go with MSEM and power training, then go with pretty much all out plyo in preparation to summer. That is sprint based, with bounds and depth jumps as accessory exercises.

I've trained way too long with 5-8 reps, I want to go with some power training, I haven't ever done that.
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Current PR status:

All time squat: 165 kg/Old age squat: 130 kg
All time deadlift: 184 kg/Old age deadlift: 140 kg
All time bench: 85 kg/Old age bench: 70kgx5reps
All time hip thrust (same as old age hip thrust): 160kgx5reps

DamienZ

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Re: Return to volume/strength work or continue with MSEM/power?
« Reply #3 on: February 27, 2011, 05:26:59 pm »
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how about getting in shape (with getting better mobiity/flexibility) and then doing smolov jr. after that you cou start doing more speed oriented work and end with plyos right before summer
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Raptor

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Re: Return to volume/strength work or continue with MSEM/power?
« Reply #4 on: February 27, 2011, 05:30:39 pm »
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I just hate mobility work, stretching I hate it from the bottom of my heart. It's like I'm a retarded women in a pink compression short doing aerobics and counting 1-2-3-4 while stretching. I mean wtf? I hate it. I HATE IT.

Brr... just thinking about it makes me shiver.

And even if I wasn't hating that, I can't think of a good mobility routine/I find that useless. So...
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Current PR status:

All time squat: 165 kg/Old age squat: 130 kg
All time deadlift: 184 kg/Old age deadlift: 140 kg
All time bench: 85 kg/Old age bench: 70kgx5reps
All time hip thrust (same as old age hip thrust): 160kgx5reps

DamienZ

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Re: Return to volume/strength work or continue with MSEM/power?
« Reply #5 on: February 27, 2011, 05:50:14 pm »
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Quote from: Raptor on February 27, 2011, 05:30:39 pm
I just hate mobility work, stretching I hate it from the bottom of my heart. It's like I'm a retarded women in a pink compression short doing aerobics and counting 1-2-3-4 while stretching. I mean wtf? I hate it. I HATE IT.

Brr... just thinking about it makes me shiver.

And even if I wasn't hating that, I can't think of a good mobility routine/I find that useless. So...

okay, so you're going to be fat and stiff forever...
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Raptor

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Re: Return to volume/strength work or continue with MSEM/power?
« Reply #6 on: February 27, 2011, 06:03:29 pm »
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Who said I am? The fat thing will resolve by eliminating sugars and going into sprints etc, and right now I'm downloading some Pavel Tsatsouline "Loaded Stretching" video... will see what it does.

But my flexibility is decent enough. There are some areas that are really lacking but... (like the hip flexors/abs and upperbody stuff, Kelly said something about them but I don't remember exactly what was the culprit - I always hurt in my abs when I jump off two feet, on my right side)
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Current PR status:

All time squat: 165 kg/Old age squat: 130 kg
All time deadlift: 184 kg/Old age deadlift: 140 kg
All time bench: 85 kg/Old age bench: 70kgx5reps
All time hip thrust (same as old age hip thrust): 160kgx5reps

DamienZ

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Re: Return to volume/strength work or continue with MSEM/power?
« Reply #7 on: February 27, 2011, 06:19:26 pm »
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Quote from: Raptor on February 27, 2011, 06:03:29 pm
Who said I am? The fat thing will resolve by eliminating sugars and going into sprints etc, and right now I'm downloading some Pavel Tsatsouline "Loaded Stretching" video... will see what it does.

But my flexibility is decent enough. There are some areas that are really lacking but... (like the hip flexors/abs and upperbody stuff, Kelly said something about them but I don't remember exactly what was the culprit - I always hurt in my abs when I jump off two feet, on my right side)

Loaded Stretching is unnecessary imho and there's lots of free info out there. http://www.youtube.com/user/sanfranciscocrossfit is one of the best resources for mobility/flexibility!
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