Best way to work towards multiple goals?

[Protobuilder]

I'd like to get a discussion going on the best way to increase multiple performance variables (e.g., speed, strength, agility, power, etc.) at once. We know 5x5 is good for strength. And westside's dynamic effort days and plyometrics are good for speed and explosiveness. And obviously things like rope-climbing, gymnastics stuff, etc. can build all around body control, etc. So what if someone wants to enhance performance on multiple levels? What's the best way to go about it? Obviously you don't want to try and stuff "10 pounds of shit in a 5 pound bag" as biggT would say, LoL, but people often want to be able to work towards several goals at once.

Traditional "western" periodization would probably have you do training cycles (e.g., 6 week blocks where you work on one variable, and you rotate the blocks). But it seems people aren't following this anymore (e.g., Westside, dual factor theory, etc.). So what are some alternatives? Do you do a 5x5 workout, but add in some plyo/speed sets at the end and then do some running/gymnastics/GPP stuff on your off days? This would probably kill your recovery unless you're elite . . . but it seems hard as hell to structure an effective weight training program AND be able to include the other stuff w/out totally rotating from a "strength cycle" to a "GPP cycle" etc.

What do you guys think?

 

[musketeer]

I'd say do more frequent workouts, like 2-3 a day focusing on each:

AM: Oly lifts

early PM: skill/cardio

latePM: Powerlifting

...

 

[Madcow2]

Going to greatly depend on your level at each goal. This is why beginners are best served with basic programs almost regardless of their eventual goals. Too many new kids are trying to work on multiple facets of strength at once when probably the best way is to just get better at the lift and push their numbers up creating a base since basic training will take care of multiple facets. Later on, this changes.

The same is true with more diverse goals like improving endurance and strength. Take a couch potato and he can post up big improvements in both simultaneously, at some point this gets harder and later on an advanced athlete with decent capacity in both is force to specialize since the goals are so divergent. Less divergent goals, say increase strength and some type of sport - well if you are working really hard on your sport or in season, getting stronger isn't really likely to happen and that capacity might be better used to rest for competition or improve some skills. Sport specific training is really the key to success in that endevour with weighttraining being at best a real big supplemental edge.

Kind of broad but that's how I look at things in a nutshell. It just depends on where someone is starting at and where they are looking to go.

 

[Illuminati]

if you want to work speed, strength, and power, quit bodybuilding, and become a powerlifter. try a Westside Barbell workout

I'd like to get a discussion going on the best way to increase multiple performance variables (e.g., speed, strength, agility, power, etc.) at once. We know 5x5 is good for strength. And westside's dynamic effort days and plyometrics are good for speed and explosiveness. And obviously things like rope-climbing, gymnastics stuff, etc. can build all around body control, etc. So what if someone wants to enhance performance on multiple levels? What's the best way to go about it? Obviously you don't want to try and stuff "10 pounds of shit in a 5 pound bag" as biggT would say, LoL, but people often want to be able to work towards several goals at once.

Traditional "western" periodization would probably have you do training cycles (e.g., 6 week blocks where you work on one variable, and you rotate the blocks). But it seems people aren't following this anymore (e.g., Westside, dual factor theory, etc.). So what are some alternatives? Do you do a 5x5 workout, but add in some plyo/speed sets at the end and then do some running/gymnastics/GPP stuff on your off days? This would probably kill your recovery unless you're elite . . . but it seems hard as hell to structure an effective weight training program AND be able to include the other stuff w/out totally rotating from a "strength cycle" to a "GPP cycle" etc.

What do you guys think?

 

[Kane Fan]

I like the traditional block training you mentioned actually
you could do it differently tho
you could mix your GPP work in with your Weights or do it on different days
just have to be as minimalist as you can when you have multiple goals in mind

 

[fortunatesun]

It's worth looking at what a strongman does also. Although they utilize a basic strength program, they of course have workout days devoted to specialized skills. Some of their equipment, such as kettlebells or stone presses are similar to compound lifts we do in the gym. Some, such as the tire flip, also emphasize speed and explosive power. Might be a good way to get some outside-the-gym skills without making sacrifices on your basic strength and conditioning.