Nautilus Training Principles

[b fold the truth]

ZZuluZ: I did not compare you to SSalexSS at all. I don't expect people to look at my accomplishments and my training as a fact...I am actually not that strong. Bench 427, squat around 600 deadlift 629...not all that freakishly impressive for someone at 285 pounds. I am still working though...in the right direction.

Remember that I went from 152-305 naturally...I have tried lots of programs and pushed the envelope of my body as much as possible. I have only been interested in strength for the past year or so...before that I was a bodybuilder (so I thought...lol).

Zatziorski's principles have been changed a lot with the WSB program but Louie and his trainees understand that the principles which he put forth were about modification. WSB changes constantly. They look at what SHOULD work scientifically and try it...and they are constantly changing things from what SHOULD work to what DOES work.

I think that we are saying very similar things...just remember that I am not ticked off when I post...I am just stating my opinion. It just happens to be an opinion that has taken me 9 years of studying (school, journals, and experience) to find.

MarshallPenniford: Remember that I am not giving strongman advice on this board or this post. I am giving advice to those interested in bodybuilding and getting bigger/stronger.

B True

 

[coolcolj]

2 hockey players, while eating 200 extra grams of protein over their normal diet from Whey protein powder got these
gains without any extra fat... training 4 days week whole body for 8 weeks.
There are many ways to skin a cat. These are functional gains as well, bigger stronger, faster and more explosive.

--------------------

As an example, one of the players (Ben Carpentier, AHL club of the New Jersey Devils) started with the following lifts:

- Power snatch from the hang 50kg for 2 reps
- Incline press 165lbs for 6 reps
- Front squat 80kg for 6 reps
- Deadlift 140kg for 6 reps
- Power clean from the hang 70kg for 4 reps
- Push press 70kg for 4 reps

Last week he registered the following lifts:

- Power snatch from the hang 65kg for 4 reps
- Incline press 215lbs for 5 reps
- Front squat 110kg for 5 reps
- Deadlift 180kg for 5 reps
- Power clean from the hang 100kg for 4 reps
- Push press 100kg for 3 reps

This was accompagnied by a gain of 15lbs in bodyweight.

Jack Larivière (AHL club of the Montreal Canadiens) did the following lifts during his first training week:

- Power snatch from the hang 45kg for 3 reps
- Incline press 155lbs for 6 reps
- Back squat 120kg for 6 reps
- Deadlift 130kg for 6 reps
- Power clean from the hang 60kg for 4 reps
- Push press 60kg for 4 reps

Last week he recorded:

- Power snatch from the hang 55kg for 3 reps
- Incline press 215lbs for 5 reps
- Back squat 150kg for 5 reps
- Deadlift 180kg for 5 reps
- Power clean from the hang 80kg for 4 reps
- Push press 95kg for 2 reps

During that time he gained 17lbs of bodyweight

The gains of both players are all the most impressive because they do boxing training 4 times per week too (they are not exactly what one would call "skill players" ).


Here's what they did ... I wont post all the programs as it changes every week.

Monday:

1. General warm-up
a) stationary bike 10 minutes
b) Dynamic hip flexibility drills
c) Footing drills (high knees, butt kick, hurdle jumps)

2. Specific warm-up - Medicine ball throw and run (20lbs ball)
a) between the legs x 4
b) from chest x 4
c) Overhead x 4
d) Rotation x 2 each side

3. Strength training
a) Bench press max reps with a certain weight (135lbs for weeks 1-4, 175lbs for weeks 5-8, 200lbs for weeks 9-12), 3-5 sets

b) Moderate back squat 5 x 5

c) Hang snatch 3 x 4 , 3 x 2

d) Push press 3 x 4 , 3 x 2

4. Abdominal work


Tuesday

1. General warm-up
a) stationary bike 10 minutes
b) Dynamic hip flexibility drills
c) Footing drills (high knees, butt kick, hurdle jumps)

2. Specific warm-up - Dumbbell circuit (no rest between exercises)

a) 1 arm snatch right arm 5 reps
b) 1 arm snatch left arm 5 reps
c) 2 arms swing 20 reps
d) 1 arm swing right arm 5 reps
e) 1 arm swing left arm 5 reps

3. Strength training
a) Incline press 5 x 5

b) Deadlift 5 x 5

c) Hang clean 3 x 4 , 3 x 2

d) Jump squats 5 x 10

4. Conditioning - Weighted sled pulling
a) Sprint forward 50m with 100lbs
b) Sprint backward (sideways for goalies) 25m ith 100lbs

Wednesday OFF

Thursday


1. General warm-up
a) stationary bike 10 minutes
b) Dynamic hip flexibility drills
c) Footing drills (high knees, butt kick, hurdle jumps)

2. Specific warm-up - Medicine ball throw and run (20lbs ball)
a) between the legs x 4
b) from chest x 4
c) Overhead x 4
d) Rotation x 2 each side

3. Strength training
a) 2 boards press 5 x 5

b) Front squat 5 x 5

c) Push press 3 x 4 , 3 x 2

d) Dumbbell shoulder press 3 x 12

4. Abs work

Friday

1. General warm-up
a) stationary bike 10 minutes
b) Dynamic hip flexibility drills
c) Footing drills (high knees, butt kick, hurdle jumps)

2. Specific warm-up - Dumbbell circuit (no rest between exercises)

a) 1 arm snatch right arm 5 reps
b) 1 arm snatch left arm 5 reps
c) 2 arms swing 20 reps
d) 1 arm swing right arm 5 reps
e) 1 arm swing left arm 5 reps

3. Strength training
a) Incline press max reps (115lbs weeks 1-4, 135lbs weeks 5-8, 165lbs weeks 9-12)

b) Hang snatch 3 x 4, 3 x 2

c) Hang clean 3 x 4 , 3 x 2

d) Lunges 3 x 10-10

Saturday and Sunday off

 

[edgecrusher]

Would morning sprints be a good idea?

Not if you are trying to gain size. Cardio will take away from your gains at this point.