Personally, I have 3 consecutive combat sport sessions per week, the best compromise that work for me is the 5/3/1 mma template, manages well volume, strength & accessories. I even add a customized 3rd day to full fill my weaknesses. Feel fresh, strong and athletic and ready to go for my evening sessions 💪
@NukeMarine Жыл бұрын
Something I've been doing since January this year is three single lifting sessions a week (single lifts being squat, deadlift, bench, upright row/standing press couplet, pull-down/bar press down couplet). I started at a base weight of 30 kg then use multiples of that as my "target" 3x5rm for the lifts (DL x5, Sq x4, Bnch x3, others x2). The lifts would be 1 rep each minute on the minute done as powerful as possible (the couplet lifts rotated every 30 seconds) for 10 sets (so 10 reps in 10 minutes). When I went through all five lifts over the five sessions (little under two weeks) I raised the base weight 1 kg to increase the "target" 3x5rm and repeated (so deadlift went from 150kg to 155kg for example). Note I was already a strong lifter (had 1200 powerlifting score some 10 years prior) so that's why I didn't worry raising the numbers so fast. Once I got to base weight of 34 kg (around late February/early March), I added a set of sessions that would be using 80% the "target" 2 powerful reps each minute for 10 minutes then after those five session do the 1 rep/min for 10 minutes. So at 34 kg base weight my squat would be 110 kg for 2 rep x 10 min session and 135 kg for 1 rep x 10 min session. After those two sets of sessions I again raised the base weight 1 kg. When I reached 37kg base weight (around May/June), I added another set of sessions that would be 3 reps/10 minutes at 65% the "target" 3x5rm. Again, each rep being powerful from set starting position (no bouncing, use full range of motion, don't game the lift with wide grips/stances). I added in 5mg creatine daily and 500mg caffeine pre-workout in May. I added a dumbbell row to the bench day (the db weights the base weight and I do each arm separately in the same minute as the bench). I'm now midway into the 39kg base weight and looking to modify things slightly again given I'm approaching my original 5rm from when I was younger. Note that I'm almost 50 years old. Started off this year at 123 kg body weight (over 40% bf) and 172cm. I was a heavy drinker, but I quit drinking when I began this routine which helped greatly especially in weight loss. Lost 5kg within 2 months, and got down to 108 kg by August. While I have maintained 108 my waist size has decreased and my muscular size seems bigger. My movements also feel very powerful. Don't know if my results are repeatable but they feel like they should as I'm above average but not elite. Also, I'll add that I end each session with HIIT cardio (30 secs run/30 secs rest for 10 sets) on the treadmill using a speed that's based on my body weight (at 120 kg I did 9 kph speed while 108 kg I'm doing 13.2 kph).
@harshvardhansharma463 Жыл бұрын
1 as always ❤
@Yupppi4 ай бұрын
I don't know if it's just me, but I find using training load chart pretty handy for determining reps versus 1RM. Like 2 RIR on a single would be 93% so you do TestSingle/0,93 and look up what your reps+RIR is (that 80% of the day's 1RM for 8 reps with 3 RIR). I really like the proposed method, feeling out a single shouldn't be too taxing. Actually just this week heard Dr. Eric Helms say he likes to use a test single like this to gauge the progress in the program.
@juanmacias6854 Жыл бұрын
man i am binging your channek, it has such educationak value, keep it up. And I would be very jnterested in striking only sports and how different the S&C would be
@xlolcatlol3 ай бұрын
Good content. Yellow background is hell…
@akthebeast6497 Жыл бұрын
5 by 5 @70% don't you think it will be too easy because we will have a lot of rir left ,I have heard training below rpe 6 does not help in gaining strength,Is it true ?
@bluedonkey180 Жыл бұрын
Wrong. 1-6 reps has the most strength gains. Make sure to do the lifts compound and with the intent of speed though
@Yupppi4 ай бұрын
70%...85% is acknowledged as where majority of your strength training should be by the soviet research. Strength training is also best performed with adequate reps in reserve, in fact 5 is not a bad number at all. You want to perform submaximal sets with the intention to do the lift with speed and force, i.e. powerfully. You should be more concerned about leaving too few reps in the tank and making the set grindy. That's why the higher your absolute intensity climbs, the lower your rep numbers (in a peaking phase you would go down to singles because usually that's the strength sport's specific format to express strength and it's difficult to leave reps in the tank above 90% if not singles). If your set becomes grindy, you're not training to be powerful and strong. For hypertrophy on the other hand you don't want to leave much more than 3 in the tank, especially if you're no longer a beginner, but that's a different subject. But to summarise, a single at 85% (5 RIR) with a couple of backoff sets is still a pretty decent way to train strength effectively if you want to minimise your training.
@omaewamoushindeiru3303 Жыл бұрын
Can you make a video for hypertrophy perspective, I overtrain often and that makes me skip/shift my next session for the same week. It just messes up the whole week.
@dionisiocarvalho6780 Жыл бұрын
Have you ever read the work of Juan Badillo et al.? For me it is kind of an improvement to rpe system. The control of training is done via bar velocity, so in each and very rep you know where you at.
@dionisiocarvalho6780 Жыл бұрын
Keep up the good work.
@pita_1oy245 Жыл бұрын
hi powertraining im so abd at this and its hard to follow cause im a retard could u make a vid for basketball players with a schedual or something please?