Author Topic: Possible to be athletic and strong?  (Read 3628 times)

Offline xGL91x

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Possible to be athletic and strong?
« on: April 15, 2011, 07:20:55 AM »
I have switched a lot of my movements from barbell and machines to dumbell and kettlebell.  I do a lot more agility movements like sprints, box jumps, clap push ups, fast pull ups.  I train with a variety of different reps and sets and level of resistance (usually starting with a low weight for high reps going to a low rep with very heavy weight) every workout and always work full body. 

example workout

15x8x4 rep scheme w/ 3 sets first set is speed set, 2nd is meduim, and the third set i do as smooth as possible with the heavy weight

Box Squats  weights:  135, 225, 315lbs
Pull ups- 3 sets of 15-25
DB bench press Weight: 40, 75, 100lbs

Box jumps- 15
barbell chainsaw pull- 45, 65, 95
clap push ups 15-20

lunges 30,45,55
DB pullover 40, 60, 80
push press 40, 50, 65



What kinds of tweaks can I make to gain more strength and keep my speed and flexibility.  I can care less about gaining a ton of mass, some would be nice but its not priority, athletic and strong is.

Offline samjohn

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Re: Possible to be athletic and strong?
« Reply #1 on: April 15, 2011, 07:22:24 AM »
Good work on dumping the machines, but barbells are a gift from on high.


Offline Bearso

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Re: Possible to be athletic and strong?
« Reply #2 on: April 15, 2011, 08:17:07 AM »
I'm a barbell man myself.  Load it up and move it around.

Offline Wlfdg

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Re: Possible to be athletic and strong?
« Reply #3 on: April 15, 2011, 10:11:54 AM »
15x8x4 rep scheme w/ 3 sets first set is speed set, 2nd is meduim, and the third set i do as smooth as possible with the heavy weight
Every repetition should be done with as much acceleration as possible for maximum motor unit recruitment.
Quote
What kinds of tweaks can I make to gain more strength and keep my speed and flexibility.  I can care less about gaining a ton of mass, some would be nice but its not priority, athletic and strong is.
Speed = Force Against the Ground
Force = Mass x Acceleration
So speed requires strength. The stronger you are the faster you will be.

As far your program I would add in heavy cleans, snatches, car pushes or sled work. Everything else looks great. Keeping adding weight to the bar!

Good reads
http://www.defrancostraining.com/ask-joe-test/42-speedplyometricsconditioning/201-a-controversial-way-to-improve-acceleration-mechanics-a-speedguaranteed.html

http://www.t-nation.com/free_online_article/sports_body_training_performance/the_litvinov_workout&cr=

Offline xGL91x

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Re: Possible to be athletic and strong?
« Reply #4 on: April 16, 2011, 07:54:58 AM »
Thanks so much, I will take a look at those articles and will probably invest in a sled soon!