Component Based Periodization
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Robbo9102/09/15 @ 11:24
I'm going to give this a go in a couple of weeks when I've got my competition out of the way. Just a couple of questions.
Regarding the starting strength movements, what would you use for deadlift? Is that not a starting strength movement in itself?
Also, there's no way I'll be able to use reverse bands, so I'll use chains for squat and deadlift, but would a slingshot work for the bench press? I imagine that it would work in a similar way to reverse bands by allowing overload, particularly at lockout.
Thanks for all this great stuff you make available to everyone.
Regarding the starting strength movements, what would you use for deadlift? Is that not a starting strength movement in itself?
Also, there's no way I'll be able to use reverse bands, so I'll use chains for squat and deadlift, but would a slingshot work for the bench press? I imagine that it would work in a similar way to reverse bands by allowing overload, particularly at lockout.
Thanks for all this great stuff you make available to everyone.
AMH_Power02/09/15 @ 11:53
Robbo91 said:I'm going to give this a go in a couple of weeks when I've got my competition out of the way. Just a couple of questions.
Regarding the starting strength movements, what would you use for deadlift? Is that not a starting strength movement in itself?
Also, there's no way I'll be able to use reverse bands, so I'll use chains for squat and deadlift, but would a slingshot work for the bench press? I imagine that it would work in a similar way to reverse bands by allowing overload, particularly at lockout.
Thanks for all this great stuff you make available to everyone.
Regarding the starting strength movements, what would you use for deadlift? Is that not a starting strength movement in itself?
Also, there's no way I'll be able to use reverse bands, so I'll use chains for squat and deadlift, but would a slingshot work for the bench press? I imagine that it would work in a similar way to reverse bands by allowing overload, particularly at lockout.
Thanks for all this great stuff you make available to everyone.
This is really good to read, you absolutely 'get it'. A slingshot would also replicate a more relevant recruitment curve, and can be used in place of bands/reverse bands/chains. All absolutely correct including the deadlift itself as a start strength exercise.
However, we can further bias the start to where it would be mechanically harder (deficit or stiff legs)...or, supramaximal using rack pulls; these are still valid for start strength.
If you are already strong off the floor...I would recommend rack/block pull. This will keep your fundamental start strength, but bias the loading to the muscles which would have greater influence on lockout (hips/glutes). This would maintain/improve start strength, but drastically improve potential for explosive strength (which would then be actually realized/consolidated in the explosive meso).
A huge part of it is selecting the most relevant start/explosive variants to resolve weakness (although start and/or explosive can be a weakness in itself and is addressed as part of the system, the exercise selections should be used to fix mechanical weakness)
Robbo9102/09/15 @ 14:38
Excellent, thanks for the reply. I'm much better off the floor than at lockout so I'll do block pulls.
I was thinking of doing four days a week with the fourth day being pressing again, but with the RPE sets done via overhead pin presses.
I'll let you know how I get on with all of it. Thanks again.
I was thinking of doing four days a week with the fourth day being pressing again, but with the RPE sets done via overhead pin presses.
I'll let you know how I get on with all of it. Thanks again.
AMH_Power02/09/15 @ 15:07
Robbo91 said:Excellent, thanks for the reply. I'm much better off the floor than at lockout so I'll do block pulls.
I was thinking of doing four days a week with the fourth day being pressing again, but with the RPE sets done via overhead pin presses.
I'll let you know how I get on with all of it. Thanks again.
I was thinking of doing four days a week with the fourth day being pressing again, but with the RPE sets done via overhead pin presses.
I'll let you know how I get on with all of it. Thanks again.
Nice one. Look forwards to seeing your progress
umpalumpalifter03/09/15 @ 22:41
very interesting concept AMH.
taken this and used for my accessory workwhilst keeping a more standard linear periodisation to my main lifts.
as I like to do lift twice a week I am doing three weeks of suspended squats after deadlifts followed by three weeks of banded squats and repeating over a twelve week program.
similar deadlift variations after squatting. after benching doing pin overhead press and then push press. After overhead daysdoing pin benches for three weeks followed by three weeks of sling shot.
be interesting to see how this aids progression.
taken this and used for my accessory workwhilst keeping a more standard linear periodisation to my main lifts.
as I like to do lift twice a week I am doing three weeks of suspended squats after deadlifts followed by three weeks of banded squats and repeating over a twelve week program.
similar deadlift variations after squatting. after benching doing pin overhead press and then push press. After overhead daysdoing pin benches for three weeks followed by three weeks of sling shot.
be interesting to see how this aids progression.
Turtle12/09/15 @ 15:16
Just finished my first strength Meso and results are looking good. Over the 3 weeks I have improved in all 3 lifts but more importantly for me was how easy the first weeks totals became in week 3:
Box Squat - 180 week 1, 190 week 3.
Board press (3 rep board)- 140 week 1, 147.5 week 3.
deficit deadlift - 180 week 1, 195 week 3.
Box Squat - 180 week 1, 190 week 3.
Board press (3 rep board)- 140 week 1, 147.5 week 3.
deficit deadlift - 180 week 1, 195 week 3.
AMH_Power12/09/15 @ 17:50
Post Edited: 12.09.2015 @ 17:52 PM by AMH_Power
Turtle said:Just finished my first strength Meso and results are looking good. Over the 3 weeks I have improved in all 3 lifts but more importantly for me was how easy the first weeks totals became in week 3:
Box Squat - 180 week 1, 190 week 3.
Board press (3 rep board)- 140 week 1, 147.5 week 3.
deficit deadlift - 180 week 1, 195 week 3.
Box Squat - 180 week 1, 190 week 3.
Board press (3 rep board)- 140 week 1, 147.5 week 3.
deficit deadlift - 180 week 1, 195 week 3.
Well done, it's this process that keeps going, and before you know it you will be lifting more on the start variants for a 5RM than the actual lift.... this happened to me and I realized I'd wasted so much effort over the last couple of years. Intelligent training trumps the hardest work; providing you apply yourself.
"It is the science of today, which see's the records of yesterday fall"
~Dr Fred Hatfield
*edit. For reference, you are the 17th (out of 17) to make the same claim of a profound improvement on week 3 (over week 1); Something I would be quick to dismiss if it wasn't something I had experienced and seen with my own eyes.
Turtle12/09/15 @ 18:10
[quote)For reference, you are the 17th (out of 17) to make the same claim of a profound improvement on week 3 (over week 1); Something I would be quick to dismiss if it wasn't something I had experienced and seen with my own eyes.
100% success rate is excellent, you will be publishing a book soon - have you also looked at ages and experience to gage if there is a trend?