steven korte 3x3

[TheOak84]

im running it right now. for those who dont know, its squat bench and dead 3x a week.

after the 8 weeks, id like to keep the same type of movements, so i thought id supplement box squats, floor presses and cleans?

any thoughts

 

[anotherbutters]

Never heard of it

http://www.elitefitness.com/forum/showthread.php?t=490907

 

[TheOak84]

Never heard of it

http://www.elitefitness.com/forum/showthread.php?t=490907

thanx

now can u answer my question?

 

[anotherbutters]

I don't see any reason why you couldn't use the same setup to train those exercises instead. My main concern would be the cleans. There's no way you're going to be able to do enough cleans to match the tonnage that you'd get from 6-8 sets of 5 rep deads.

 

[TheOak84]

I don't see any reason why you couldn't use the same setup to train those exercises instead. My main concern would be the cleans. There's no way you're going to be able to do enough cleans to match the tonnage that you'd get from 6-8 sets of 5 rep deads.

right, but, id be gettng explosive speed training, which i can toggle back and fourth with. id like to change it for variety. remember getting a big deadlift, w/o deadlifting, i read somewhere on here...

 

[fortunatesun]

right, but, id be gettng explosive speed training, which i can toggle back and fourth with. id like to change it for variety. remember getting a big deadlift, w/o deadlifting, i read somewhere on here...

I'd say that cleans from the floor are bio-mechanically similar to deads. Obviously, you're getting speed and an extended ROM in place of a partial ROM. AB has a point, though, about lack of tonnage. It's an important part of the "big deadlift, w/o deadlifting equation".
My guess is, though, you could easily have it both ways, depending on your work capacity. If you don't feel you're moving enough weight to maintain/improve- I should say strictly improve- your max, you can pull 6-8 fast singles @ about 70% from the floor after cleans. Or pick on your weak point with assistance.
Creativity is good, especially if you can keep an eye on the basics.

 

[TheOak84]

I'd say that cleans from the floor are bio-mechanically similar to deads. Obviously, you're getting speed and an extended ROM in place of a partial ROM. AB has a point, though, about lack of tonnage. It's an important part of the "big deadlift, w/o deadlifting equation".
My guess is, though, you could easily have it both ways, depending on your work capacity. If you don't feel you're moving enough weight to maintain/improve- I should say strictly improve- your max, you can pull 6-8 fast singles @ about 70% from the floor after cleans. Or pick on your weak point with assistance.
Creativity is good, especially if you can keep an eye on the basics.

exactly, i just wanted to make sure i wasnt crazy. im not adding or subtracting anything, just slightly changing it up

thanx

 

[silver_shadow]

about cleans to improve deads, here's the link you were probably refering to:
http://www.elitefitness.com/forum/showthread.php?t=446368
i don't know much about korte. but from what i can see, the rep range would be too high for cleans to be of any great benefit to your deads (obviously, the high reps would reduce your tonnage).
all in all, i think box squats and floor presses would be good to do in a korte style, but cleans would probably be better done for heavier singles at least one day.

 

[BadboyAl]

Here is the program your talking about in its full glory. Also read some of the other articles, one guy talks about his 3x3 experience and said he lost a lot of muscle mass.

http://www.deepsquatter.com/strength/archives/index.htm

 

[Madcow2]

one guy talks about his 3x3 experience and said he lost a lot of muscle mass.

I wouldn't overly worry about that on this program. That's like someone using a computer and electrocuting themselves - you ram your head through a monitor, user error. This type of program and in general all more advanced programs require a solid understanding of oneself to set the variables correctly and even determine applicability of the template. Meaning, if some program is going to melt muscle off you (make you fat too by holding current calories constant and dropping muscle mass), then you'd know it in advance and use something different or alter the variables accordingly for what you can tolerate and require. Certainly no one here has had that experience and a number have run it. I've actually never heard that before in my life so I'd be inclined to attribute that single person's experience to user error - no one who knows what they are doing suddenly blames a program for muscle loss, their implementation of something not setup correctly for them = user error by relying on blind faith.