I Think My Workouts Are Too Long, Help Please.

[themondtster]

Well after posting on three different forums this is what I've come up with, tell me what you guys think.

Monday (Upper Body- Maximum Strength):
Upper Body- Bench Press (5x5), Military Press w/ Smith Machine (5x5), Cable Rows (5x5), JM presses (5x5), Face Pulls (3x10)

Plyometrics- Lateral Box Jumps (3x6), Forward Double Leg Jumps (3x6), Single Leg Tuck Jumps (3x6), Plyometric Bar Tosses w/ Smith Machine (3x6)


Tuesday (Lower Body- Explosiveness):
Lower Body- Box Squat (4x6), Snatch, Deadlifts (4x6), Front Squat (w/ Jerk?) (4x6), Hang Cleans (give it a try) (4x6)

Core Work- Russian Twists (3x10), Windshield Wipers (3x10), Weighted Back Extensions (3x10), Weighted Side Bends (3x10), Sit-ups (3x10)


Wednesday (Throwing Specific Exercises):
Throwing Specific- TBA


Thursday (Upper Body- Explosiveness):
Upper Body- Close Grip Bench Press (4x6), Military Press w/ Smith Machine (4x6), Pendlay/Barbell Rows (4x6), Face Pulls (4x6), JM presses (4x6)

Plyometrics- Lateral Box Jumps (3x6), Forward Double Leg Jumps (3x6), Single Leg Tuck Jumps (3x6), Plyometric Bar Tosses w/ Smith Machine (3x6)


Friday (Lower Body- Maximum Strength):
Lower Body- Squat (5x5), Snatch (5x5), Deadlifts (5x5), Front Squat (w/ Jerk?) (5x5)

Core Work- Russian Twists (3x10), Windshield Wipers (3x10), Weighted Back Extensions (3x10), Weighted Side Bends (3x10), Sit-ups (3x10)

The plyo I would rep like your core work....higher for more of A Cardio and endurance unless your doing just for balance and conditioning. If the volume on strength days gets too much for you to go all out swap it up. Deads and squats for a month then snatches and front squats for a month, and follow them up with StiffLegDeads and Goodmornings as accessories to work the hams,glutes, and lower back good. A good rotation would be to do a similar exercise on the explosive day. Deads and squats heavy, power cleans and fronts squats speed sets....then switch it up. Do the pendlay rows on strength day. Bent over row on explosive...switch between reverse grip every couple weeks on Bent Over. And for explosive days I would do like the West Side Barbell template and go 10*3,8*3, or something focusing on form and exploding out of the hole. Or go the other way and do lighter weights 3*10 or so for form and conditioning. 4*6 is real close to 5*5. Instead of JM presses twice a week I would swap one out with weighted dips....they are killer and will help build strength.

Main thing is try it different ways and see what works for you. Change it if needed. Rotation is always good every so often. More is not always better.

 

[Dial_tone]

Is throwing something you really train for or you do it for something to do?

If so your workout is not ideal. If you look at top level throwers they are not really muscular guys. You need to cut way back and train for power.

 

[TakedaShingen]

Monday (Upper Body- Maximum Strength):
Upper Body- Bench Press (5x5), Military Press w/ Smith Machine (5x5), Cable Rows (5x5), JM presses (5x5), Face Pulls (3x10)

Plyometrics- Lateral Box Jumps (3x6), Forward Double Leg Jumps (3x6), Single Leg Tuck Jumps (3x6), Plyometric Bar Tosses w/ Smith Machine (3x6)


Tuesday (Lower Body- Explosiveness):
Lower Body- Box Squat (4x6), Snatch, Deadlifts (4x6), Front Squat (w/ Jerk?) (4x6), Hang Cleans (give it a try) (4x6)

Core Work- Russian Twists (3x10), Windshield Wipers (3x10), Weighted Back Extensions (3x10), Weighted Side Bends (3x10), Sit-ups (3x10)


Wednesday (Throwing Specific Exercises):
Throwing Specific- TBA


Thursday (Upper Body- Explosiveness):
Upper Body- Close Grip Bench Press (4x6), Military Press w/ Smith Machine (4x6), Pendlay/Barbell Rows (4x6), Face Pulls (4x6), JM presses (4x6)

Plyometrics- Lateral Box Jumps (3x6), Forward Double Leg Jumps (3x6), Single Leg Tuck Jumps (3x6), Plyometric Bar Tosses w/ Smith Machine (3x6)


Friday (Lower Body- Maximum Strength):
Lower Body- Squat (5x5), Snatch (5x5), Deadlifts (5x5), Front Squat (w/ Jerk?) (5x5)

Core Work- Russian Twists (3x10), Windshield Wipers (3x10), Weighted Back Extensions (3x10), Weighted Side Bends (3x10), Sit-ups (3x10)

Still seems like too much. And like mentioned above, building power, and building size are two different things. What are your goals as far as size and strength?

 

[Buildingup24]

Look up Dan John. He's the man when it comes to strength for athletes . He threw back in his day as well use one of his programs. They work.

 

[DravenCarey]

Anyone got some feedback on the new setup? Keep in mind it's still kind of preliminary and just a thought.

 

[Buildingup24]

Drop smith machine military.
Explosive work should be sets of 3.
High rep face pulls.
Read this it'll guide you

http://www.t-nation.com/article/performance_training/lessons_from_southwood&cr=

 

[joeblow12345]

Drop smith machine military.
Explosive work should be sets of 3.
High rep face pulls.
Read this it'll guide you

http://www.t-nation.com/article/performance_training/lessons_from_southwood&cr=

The Smith machine should only be used as a towel holder, and something to lean against when you feel like passing out from squatting.

Sent from my SPH-D710 using EliteFitness

 

[Buildingup24]

Dude are you serious? The smith machine is the best. You can squat on it, bench on it, row on it, shrug on it, overhead press on it...




(Jokes)

 

[DravenCarey]

Well now, don't I feel stupid. I've been checking this multiple times a day and didn't realize there was a second page already. Oh well. Thanks for all the great feedback I really appreciate that. I'll be changing up the routine and posting it again later today or tomorrow. I'm having to take hang cleans and front squat out of the program because I have a bad right arm and the stress on the elbow joint is too much for me to do the form correctly. Any suggestions on replacements? Also, what's wrong with a Smith Machine? It's pretty nice to have that there and not have to worry too much about a spotter (which I rarely have because I normally lift on my own).

 

[DravenCarey]

Still seems like too much. And like mentioned above, building power, and building size are two different things. What are your goals as far as size and strength?

Strength, explosiveness, and burst speed above all else.