« previous next »
Pages: [1]   Go Down

Author Topic: Power circuits  (Read 2347 times)

Offline Wlfdg

  • Global Moderator
  • General
  • ****
  • Posts: 1915
  • Karma: 162
  • Rhabdo - Catch it at a Cro$$fit today
    • Yahoo Instant Messenger - split.therapy
    • View Profile
Power circuits
« on: April 04, 2011, 04:47:59 PM »
Logged
Walking isn't exercise, it's locomotion!
Living for longevity is like fighting for peace.
"Food is fuel! It's not a f***ing theater ticket!" -author unknown
"There is no such thing as “firming and toning.” There is only stronger and weaker" - Mark Rippetoe

Offline thehebrewhero

  • Sergeant
  • **
  • Posts: 219
  • Karma: 1
    • View Profile
    • Email
Re: Power circuits
« Reply #1 on: April 04, 2011, 04:56:18 PM »
Wow that looks like one hell of a workout 8-10cycles of that looks like a beast.. I might try giving this a shot Friday..Looks kinda fun.. Good read thanks ;D
Logged
yaba daba doo

Offline jarett88

  • Sergeant
  • **
  • Posts: 134
  • Karma: 1
    • View Profile
    • Email
Re: Power circuits
« Reply #2 on: April 04, 2011, 07:02:14 PM »
Cool I do most of this at crossfit and love it
Logged

Offline Rollin

  • Lieutenant
  • ***
  • Posts: 466
  • Karma: 6
    • View Profile
Re: Power circuits
« Reply #3 on: April 05, 2011, 04:17:51 AM »
Quote from: Wlfdg on April 04, 2011, 04:47:59 PM
Whatever your goal is max strength and max power are key!
http://articles.elitefts.com/articles/training-articles/power-circuits-for-more-strength-muscle-and-fat-loss/

Very interesting rep/rest layout, the rest periods look sensible for circuit training with Oly lifts.

Logged
Stamp out weakness!!!

Offline Wlfdg

  • Global Moderator
  • General
  • ****
  • Posts: 1915
  • Karma: 162
  • Rhabdo - Catch it at a Cro$$fit today
    • Yahoo Instant Messenger - split.therapy
    • View Profile
Re: Power circuits
« Reply #4 on: April 05, 2011, 05:28:44 AM »
Quote from: Rollin on April 05, 2011, 04:17:51 AM
Quote from: Wlfdg on April 04, 2011, 04:47:59 PM
Whatever your goal is max strength and max power are key!
http://articles.elitefts.com/articles/training-articles/power-circuits-for-more-strength-muscle-and-fat-loss/

Very interesting rep/rest layout, the rest periods look sensible for circuit training with Oly lifts.
Very much not like crossfit.
Logged
Walking isn't exercise, it's locomotion!
Living for longevity is like fighting for peace.
"Food is fuel! It's not a f***ing theater ticket!" -author unknown
"There is no such thing as “firming and toning.” There is only stronger and weaker" - Mark Rippetoe

Offline amrh12n01

  • Corporal
  • *
  • Posts: 31
  • Karma: 0
    • View Profile
Re: Power circuits
« Reply #5 on: April 05, 2011, 10:54:24 AM »
@WLFDG

What's your background with Nutrition and Exercise?? I'm just wondering...it seems you give a lot of information to people.
Logged

Offline Wlfdg

  • Global Moderator
  • General
  • ****
  • Posts: 1915
  • Karma: 162
  • Rhabdo - Catch it at a Cro$$fit today
    • Yahoo Instant Messenger - split.therapy
    • View Profile
Re: Power circuits
« Reply #6 on: April 05, 2011, 11:34:45 AM »
Quote from: amrh12n01 on April 05, 2011, 10:54:24 AM
@WLFDG

What's your background with Nutrition and Exercise?? I'm just wondering...it seems you give a lot of information to people.
I have been an LMT for over 20yrs.

Training in martial arts for 40yrs., competed at high level for 18yrs. including a world title fight in International Rules kickboxing,(I lost)
competed in TKD, wrestling, jiu jitsu, boxing, kickboxing, Muay Thai, Shuai Ciao, Draka, bare knuckle Karate, MMA, LOTS of street fights

been weight training seriously for 32yrs., 
was a Cert. Personal Trainer, but lost faith in that industry
competed locally in powerlifting, Olympic lifting and a strongman event.
tried bodybuilding for a brief 2yrs.

studied Cardiac Rehab Therapy

Currently am studying for my IKFF CKT I & II, CSCS and Exercise Rehabilitation Specialist.

Nutrition - I was a morbidly obese, insanely active kid/teen. Spent my whole life trying to get my body composition to where I am today.
Logged
Walking isn't exercise, it's locomotion!
Living for longevity is like fighting for peace.
"Food is fuel! It's not a f***ing theater ticket!" -author unknown
"There is no such thing as “firming and toning.” There is only stronger and weaker" - Mark Rippetoe

Offline amrh12n01

  • Corporal
  • *
  • Posts: 31
  • Karma: 0
    • View Profile
Re: Power circuits
« Reply #7 on: April 05, 2011, 12:38:30 PM »
Thanks, just wondering
Logged

Offline Wlfdg

  • Global Moderator
  • General
  • ****
  • Posts: 1915
  • Karma: 162
  • Rhabdo - Catch it at a Cro$$fit today
    • Yahoo Instant Messenger - split.therapy
    • View Profile
Re: Power circuits
« Reply #8 on: April 05, 2011, 12:54:32 PM »
This T-Nation Livespill by Coach Thibadeau on Strength - Endurance training is a good addition to this topic
http://www.t-nation.com/strength-training-topics/623
Logged
Walking isn't exercise, it's locomotion!
Living for longevity is like fighting for peace.
"Food is fuel! It's not a f***ing theater ticket!" -author unknown
"There is no such thing as “firming and toning.” There is only stronger and weaker" - Mark Rippetoe

Offline thehebrewhero

  • Sergeant
  • **
  • Posts: 219
  • Karma: 1
    • View Profile
    • Email
Re: Power circuits
« Reply #9 on: April 05, 2011, 09:30:31 PM »
You perform 2-3 reps per set with 75-85% of your maximum , resting as little as possible (shoot for 15-20 sec. between exercises) and stop an exercise when you are no longer dominating the weight on that movement. For example, it is possible that your push press gets dropped because you are no longer explosive, but that the other 3 exercises are still good. You simply keep rotating through the remaining 3 and eliminate the movements one by one as you stop being dominant on each one.

I assume you keep doing the cicuit until you have burned out on all the excersises.. These power circuits seem cool.. Its very contradictory to all the high rep stuff most MA guys preach

Logged
yaba daba doo

Offline samjohn

  • Global Moderator
  • General
  • ****
  • Posts: 2479
  • Karma: 150
    • View Profile
    • Email
Re: Power circuits
« Reply #10 on: April 06, 2011, 12:01:44 AM »
Quote from: thehebrewhero on April 05, 2011, 09:30:31 PM
You perform 2-3 reps per set with 75-85% of your maximum , resting as little as possible (shoot for 15-20 sec. between exercises) and stop an exercise when you are no longer dominating the weight on that movement. For example, it is possible that your push press gets dropped because you are no longer explosive, but that the other 3 exercises are still good. You simply keep rotating through the remaining 3 and eliminate the movements one by one as you stop being dominant on each one.

I assume you keep doing the cicuit until you have burned out on all the excersises.. These power circuits seem cool.. Its very contradictory to all the high rep stuff most MA guys preach

I didn't start seeing serious results until I totally committed to the 'move heavy weights as fast as you can' Wlfdg way.
Logged
The answer to your question is 'eat more fat'.

Stop counting calories. If you are eating Paleo, there is usually no need.

If you are having weight loss issues, it'd be a good idea to start posting a detailed food journal, then everyone can help.

'Anecdotal Evidence' is an oxymoron.

Offline Wlfdg

  • Global Moderator
  • General
  • ****
  • Posts: 1915
  • Karma: 162
  • Rhabdo - Catch it at a Cro$$fit today
    • Yahoo Instant Messenger - split.therapy
    • View Profile
Re: Power circuits
« Reply #11 on: April 06, 2011, 06:47:19 AM »
Quote from: samjohn on April 06, 2011, 12:01:44 AM
Quote from: thehebrewhero on April 05, 2011, 09:30:31 PM
You perform 2-3 reps per set with 75-85% of your maximum , resting as little as possible (shoot for 15-20 sec. between exercises) and stop an exercise when you are no longer dominating the weight on that movement. For example, it is possible that your push press gets dropped because you are no longer explosive, but that the other 3 exercises are still good. You simply keep rotating through the remaining 3 and eliminate the movements one by one as you stop being dominant on each one.

I assume you keep doing the cicuit until you have burned out on all the excersises.. These power circuits seem cool.. Its very contradictory to all the high rep stuff most MA guys preach

I didn't start seeing serious results until I totally committed to the 'move heavy weights as fast as you can' Wlfdg way.
Thanks Samjohn, but, I can't take credit for it. I'm just passing it on.
Logged
Walking isn't exercise, it's locomotion!
Living for longevity is like fighting for peace.
"Food is fuel! It's not a f***ing theater ticket!" -author unknown
"There is no such thing as “firming and toning.” There is only stronger and weaker" - Mark Rippetoe

CAVEMANforum - The most popular Paleo diet and caveman exercise discussion site

Re: Power circuits
« Reply #11 on: April 06, 2011, 06:47:19 AM »
Pages: [1]   Go Up
« previous next »