The New Regime (Back to Basics)

Posted: September 15, 2011 in Sadiv Sets for Strength + Speed Work

Having been forced into a strength training hiatus over the summer, this first few weeks back will be about returning to heavy lifts – technique, gradual approach and time spent under the bar.

The reality behind this approach is that I plan on spending some time working using some of Jim Wendler’s 5-3-1 protocol. In order to really pull this off accurately, I’ll need accurate 1RMs. Seeing as these are likely to change in the next 4-6 weeks, I’m using the Ramping Method again (no 1RM required) until I’m back into the groove of power lifting.

The following schedule is an experiment of sorts (I’m getting good at that) – I’ll be incorporating elements of endurance and speedwork into strength training for the benefit of, hopefully, larger 1RMs.

Speed training has been cropping up more and more recently in blogs courtesy of Christian Thibaudeau and Martin Rooney, who appear to have found that speed work is a reliable method of breaking strength training plateaus. I’ve decided to incorporate some very basic speed training into the upper-body portions of this coming schedule.

Endurance training is purely in the pull-up realm. I’ll be working hard at improving my ability to carry out wide-gripped pull ups until I reach 15 complete reps – a recommended number courtesy of my favourite curse-artist Mark Rippetoe.

I’ll also be incorporating a new work-out approach called a “Sadiv-Set” for reasons I will detail in the explanation.

————
The Plan:
4-6 weeks (exam dependent).
Ramping Method Sets with Sadiv-Sets.
Speed work – 60% 1RM – 8×3.
Squat training non-Sadiv for variation.
Weeks Ramping Sets = 5,4,2,2 (4,2)

Sadiv Sets = 90% of 1RM, as many reps as possible in 10 minutes.

WEEK A =

Monday –

Bench, Row, Squat.
(Squat = no Sadiv-Set – drop to 75% 1RM and complete 8 reps (BS 5×5)

Wednesday – Pull-up, Overhead press, Deadlift.
(Pull-ups for endurance, completing 20-30 reps in as few sets as possible) (Overhead press is done for speed = 60% 1RM, 8×3)
(Deadlift = Sadiv-Set variation = 60% 1RM, as many as possible over 12 minutes (velocity = key))

Friday –

Bench, Row, Squat.

WEEK B =

Switch every Bench for OHP and vice- versa.
Switch every pull-up session for bent-over row.

————

This regime comes from our previous work with the Ramping Method.

We discovered that it was perfect for maintenance, yet we did not spend enough time near our 1RM to make improvements. This is where the Sadiv-Sets come in.

As for the upper-body work, it means everything is worked three times in two weeks as opposed to only twice. Furthermore, by putting more of the same sessions together, I’m hoping to create a bigger challenge for the musculature to overcome, so as to inspire bigger gains. The week in which a movement is worked only once isn’t a “rest-week” but more of an active recovery week, where a muscle set is recovering from being hammered by two Sadiv-sets in the previous week. Think of the speed-work as a “neural charge” session.

Deadlifting is carried out once per week as I have been led to believe courtesy of my lifting history that it’s all I need to make gains for this taxing movement!

Squatting would be grand if it were carried out three times per week – I may consider some speed work for the legs on Wednesdays.

————

This year is going to be a hell of a ride.

I’m in the Honours years of a Sports Biomedicine degree, I’m coaching lifters and oarsmen/women at the University of Dundee, I’m trying to keep up with this blog, plus I’m still writing for BigDaddyFightTeam and, as of Wednesday, protein supplement giant www.myprotein.com. This is a huge hike up for myself and I am excited about the challenge – I’ve been using their supplements since the tender age of 14 and attribute quite a bit of success to their products ensuring that I was getting an adequate recovery while training 6-days a week! You’ll be able to find my first article “The Benefits of Sleep” as part of their E-zine next Monday!

To say I’m going to be busy is an understatement. Training will certainly suffer along the way this year, but with so many other S&C related things to do – I don’t think I’ll be getting bored.

Until next time folks…

Go train.

Advertisements

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s