### Author Topic: Effective and Time Effecient Upper body *(and lower) Training for Athletes  (Read 7713 times)

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#### D4

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##### Re: Effective and Time Effecient Upper body *(and lower) Training for Athletes
« Reply #15 on: February 15, 2012, 10:43:24 pm »
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Bench Press- 225 x 1, rack the weight, rest 45 seconds, 225x1, rack weight, rest 45 seconds, etc. etc.

So he will perform 1 rep with 225 (his 3 rep max) every 45 seconds, for 10 total sets. Session 2 would be the exact same 225 x 1 rep for 10 sets, but the rest period would be cut down to 30 seconds between rest-pause sets. So session 2 would look like this:

Bench Press- 225x1, rack weight, rest 30 seconds, 225x1, rack weight, rest 30 seconds, etc. etc.

Hey Lance, when using this method, would it also be effective to do something like using 45 second resting intervals only, and instead of shortening the time each session, adding 5 lbs instead?
Goal is to dunk.

Vertical needed to dunk: 40"

Current vertical : 38.5"

#### LanceSTS

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##### Re: Effective and Time Effecient Upper body *(and lower) Training for Athletes
« Reply #16 on: February 15, 2012, 11:32:06 pm »
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Bench Press- 225 x 1, rack the weight, rest 45 seconds, 225x1, rack weight, rest 45 seconds, etc. etc.

So he will perform 1 rep with 225 (his 3 rep max) every 45 seconds, for 10 total sets. Session 2 would be the exact same 225 x 1 rep for 10 sets, but the rest period would be cut down to 30 seconds between rest-pause sets. So session 2 would look like this:

Bench Press- 225x1, rack weight, rest 30 seconds, 225x1, rack weight, rest 30 seconds, etc. etc.

Hey Lance, when using this method, would it also be effective to do something like using 45 second resting intervals only, and instead of shortening the time each session, adding 5 lbs instead?

Time is a much easier variable to manipulate than poundage, if you tried adding 5lbs each session you would stall very very quickly.  Once youve completed the entire rest paused set without the pauses, then you will have built enough strength over the course of the cycle to add more resistance.
Relax.

#### D4

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##### Re: Effective and Time Effecient Upper body *(and lower) Training for Athletes
« Reply #17 on: February 15, 2012, 11:42:18 pm »
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I see, alright I'm excited to get into this.  Started it today and it is a fun routine that gets me excited to go to the gym.  Gonna start Monday with 225lbs on squat and 185lbs on bench press.
Goal is to dunk.

Vertical needed to dunk: 40"

Current vertical : 38.5"

#### LanceSTS

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##### Re: Effective and Time Effecient Upper body *(and lower) Training for Athletes
« Reply #18 on: February 16, 2012, 10:36:08 am »
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I see, alright I'm excited to get into this.  Started it today and it is a fun routine that gets me excited to go to the gym.  Gonna start Monday with 225lbs on squat and 185lbs on bench press.

Thats great man, good luck with it and train hard.
Relax.

#### D4

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##### Re: Effective and Time Effecient Upper body *(and lower) Training for Athletes
« Reply #19 on: February 29, 2012, 11:25:58 pm »
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Hey Lance, so I've been going with this routine for the Bench Press at 180lbs.  I successfully did 45 seconds, 30 seconds, 15 seconds, and today I just did 10 seconds but I failed on the 10th rep...

Should I re-do this on my next session?  Or you think I should just go and try no resting 10 reps?
Goal is to dunk.

Vertical needed to dunk: 40"

Current vertical : 38.5"

#### LanceSTS

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##### Re: Effective and Time Effecient Upper body *(and lower) Training for Athletes
« Reply #20 on: March 01, 2012, 10:24:23 am »
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Hey Lance, so I've been going with this routine for the Bench Press at 180lbs.  I successfully did 45 seconds, 30 seconds, 15 seconds, and today I just did 10 seconds but I failed on the 10th rep...

Should I re-do this on my next session?  Or you think I should just go and try no resting 10 reps?

go back and do the 10 second rest intervals again, if you dont complete that session its very unlikely you will make all 10 reps consecutively the next time you try.
Relax.

#### D4

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##### Re: Effective and Time Effecient Upper body *(and lower) Training for Athletes
« Reply #21 on: March 05, 2012, 10:15:24 pm »
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Hey Lance, so I've been going with this routine for the Bench Press at 180lbs.  I successfully did 45 seconds, 30 seconds, 15 seconds, and today I just did 10 seconds but I failed on the 10th rep...

Should I re-do this on my next session?  Or you think I should just go and try no resting 10 reps?

go back and do the 10 second rest intervals again, if you dont complete that session its very unlikely you will make all 10 reps consecutively the next time you try.

Gotcha.

Also Lance, so far I have gotten through 45,30,and 15seconds on my 225lb Squats.  What I noticed is that the first 3 singles are usually the hardest, and then the singles get easier for some reason.  Shouldn't it get harder as the set of 10 singles goes on?  What is the reasoning for this?  Is it that my CNS is getting more charged or something?

My warm up usually goes like this:
Bar x 10
95 x 8
135 x 6
185 x 3
205 x 1
245 x 1
295 x 0 <-- 10 seconds unrack
225 x 10 x 1
Goal is to dunk.

Vertical needed to dunk: 40"

Current vertical : 38.5"

#### LanceSTS

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##### Re: Effective and Time Effecient Upper body *(and lower) Training for Athletes
« Reply #22 on: March 05, 2012, 11:16:49 pm »
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Thats the thing with rest paused style reps, as you rest you have just enough time to focus on the next rep and really get in the groove of the exercise, both neurally and mechanically.  Instead of building so much fatigue that your rep performance is getting worse and worse, you can actually get better and better as the workout goes on.  Once you get to the continuous set youll often notice that you treat each rep individually as its own set rather than rush through sloppily stringing together several bad reps just to finish the set.
Relax.

#### chrisbro1

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##### Re: Effective and Time Effecient Upper body *(and lower) Training for Athletes
« Reply #23 on: March 06, 2012, 01:10:17 pm »
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Lets take the bench press for example. We will use an athlete with a 3 rep max of 225 on the bench press for our example. Session 1 would look like this:

Bench Press- 225 x 1, rack the weight, rest 45 seconds, 225x1, rack weight, rest 45 seconds, etc. etc.

So he will perform 1 rep with 225 (his 3 rep max) every 45 seconds, for 10 total sets. Session 2 would be the exact same 225 x 1 rep for 10 sets, but the rest period would be cut down to 30 seconds between rest-pause sets. So session 2 would look like this:

Bench Press- 225x1, rack weight, rest 30 seconds, 225x1, rack weight, rest 30 seconds, etc. etc.

Would this work at a higher bench like 300?  Just plugging #'s in a one rep max calculator, when going from a 3 to 10 rep max, the est one rep max @ 225 only jumps 62lbs from 238 to 300, at 300 it jumps 82 from 318 to 400, which is a huge increase that I would think would take at least 12 months to achieve.  Also, would you recommend the 15s jumps for that weight or smaller decrements like 5s?  45s to 30s seem doable but the jump from 30 to 15s seems impossible.

#### LanceSTS

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##### Re: Effective and Time Effecient Upper body *(and lower) Training for Athletes
« Reply #24 on: March 06, 2012, 04:51:34 pm »
+2

Lets take the bench press for example. We will use an athlete with a 3 rep max of 225 on the bench press for our example. Session 1 would look like this:

Bench Press- 225 x 1, rack the weight, rest 45 seconds, 225x1, rack weight, rest 45 seconds, etc. etc.

So he will perform 1 rep with 225 (his 3 rep max) every 45 seconds, for 10 total sets. Session 2 would be the exact same 225 x 1 rep for 10 sets, but the rest period would be cut down to 30 seconds between rest-pause sets. So session 2 would look like this:

Bench Press- 225x1, rack weight, rest 30 seconds, 225x1, rack weight, rest 30 seconds, etc. etc.

Would this work at a higher bench like 300?  Just plugging #'s in a one rep max calculator, when going from a 3 to 10 rep max, the est one rep max @ 225 only jumps 62lbs from 238 to 300, at 300 it jumps 82 from 318 to 400, which is a huge increase that I would think would take at least 12 months to achieve.  Also, would you recommend the 15s jumps for that weight or smaller decrements like 5s?  45s to 30s seem doable but the jump from 30 to 15s seems impossible.

It will work it just takes more sessions to complete the goal (timed rests) than it would for a beginner.  For example, you may have to do the 30 second rest interval a few times to successfully complete the workout where a less experienced trainee may only need to perform it once.  The thing is, youre still using progressive overload, still getting a solid amount of high intensity volume, so youre progressing still just not as quickly poundage wise.  15 seconds still works very well for progression, but if you dont hit your quota in those intervals, simply take a few minutes, and start back where you left off.

If you just completed 10 reps of 275 with 45 seconds rest and are scheduled for 275 x 10 w 30 secs, and you get 5 reps done but cant get 6, just stop for a minute, regroup, and come back for the final 5 reps.  Do this as often as needed, but dont move on to the next interval until you complete the previous without the extended rests.

Those rep max calculators are very very hit or miss at anything over a 5rm, estimating 1rm from a 10rm is a crap shoot at best so I wouldnt read too much into those.
Relax.

#### Raptor

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##### Re: Effective and Time Effecient Upper body *(and lower) Training for Athletes
« Reply #25 on: March 06, 2012, 05:04:45 pm »
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Those rep max calculators are very very hit or miss at anything over a 5rm, estimating 1rm from a 10rm is a crap shoot at best so I wouldnt read too much into those.

This ^^^