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Thread: About to start phase 3 questions

  1. #1

    About to start phase 3 questions

    Ok, first is weight to use on medicine ball slams.

    I have a 10 pounder at home and the gym I'm at has 12 pounders.

    That doesn't seem heavy enough for doing these. (But then I haven't tried it yet. . . )

    What weights do other people use for this?

    Next, I'm thinking of a substitute for the behind the back jump squat -- that looks a little scary. Suggestions? Dumbbells with arms hanging at sides? Barbell with a front squat?

    I'm sure I'll have others.

  2. #2

    About to start phase 3 questions

    The ball slams aren't really about the weight, it's about how forcefully you slam it. I used 8 lbs and slammed that sucker! If anybody had given me grief that day, there was going to be a slam w/ their face on it. Fun and a great stress reliever!

    Next, I'm thinking of a substitute for the behind the back jump squat -- that looks a little scary. Suggestions? Dumbbells with arms hanging at sides? Barbell with a front squat?
    Does your gym have Body Bars? Or a smaller 25-30 lb bar. Even body weight using a broom stick on your back just to get the explosive technique down.

    I have crap knees so weighted jump moves are out of the picture for me. I used heavy tubing/bands under my feet in squat position and powered up, reaching arms overhead holding the tubing/bands. As I progressed, I doubled-up the tubing. Because this is a power move, I was less concerned about heavy-ing up the resistance.

  3. #3

    About to start phase 3 questions

    Thanks Silver. I was thinking that about the slams. I will give that a shot. I get that it about generating explosive power -- something I've never really worked at before. Should be fun!


    It seems I can get the explosive technique from the jump squats while holding the weight at my sides or in front. I'm just really uncomfortable with doing the jump with any kind of weight over the back of my neck!

  4. #4

    About to start phase 3 questions

    So, just finished first work out of phase 3.

    TGUs (w. 20 pound kettle bell) strangely tough -- no particular muscles tired, but ALL of me whooped.

    The side suitcase lifts will be a logistical challenge. The one step in my low ceiling basement isn't high enough. And my head isn't hard enough to go higher.

    The medicine ball slams are the issue I thought they would be --- I did three sets of 10 with my 10 pound ball, instead of 3x5 as suggested. Winded, but didn't really feel like I got the intended result.

    (And yes, I slammed it -- bounced back to chin level.)

    And, final thought, the one leg dead lifts were a real challenge. Especially on my left (non dominant) side. I used a 20 lb kettle bell in one hand, and kept a hand lightly on a post to help my balance. Still couldn't get down very far.

    At least it is a challenge to work at.

    Any tips or suggestions appreciated of course!

  5. #5

    About to start phase 3 questions

    So maybe you do need a heavier ball for the slams. I found I needed "open space" to do them so I could get my arms fully extended overhead before the slam so I did them in the gym or outside. And it's almost a standing "crunch", bringing ribs down to hips, not just an arm movement. Keep practicing!

    I never mastered the Suitcase Lift either-- I couldn't get a smooth transition from DL to the step. I guess you could repeat the Offloaded/Offset Squat (pg 85) instead so you're not banging your head. It seems the idea is to include some kind of imbalanced loaded movement.

    Single Leg stuff is always a bear. Would weight in each hand give you better balance? Try searching for "King Deadlift" videos -- I think that's what it's sometimes called.

  6. #6

    About to start phase 3 questions

    Thanks, I did search king deadlift. Gave me a great idea to practice it with bodyweight to get the balance down, then go to weights. I think a couple of sessions should get my balance where it needs to be.

    Thanks again!

  7. #7

    About to start phase 3 questions

    Re: the weight of the med balls, I had a similar question when I was doing the program, as at the time I had never used them for anything.

    The advice given me, and I believe it was good advice, was that med balls of 8 - 12 pounds was sufficient. My understanding is that 8 - 12 pounds is a common range used for these same exercises when done by professional athletes, who are much stronger than I am.

    Re: the skater squat/ king deadlift / whatever it goes by in the book, if you experience trouble getting full range of motion with external loading, I'd recommend trying to first master the exercise with body weight only or with two light dumbbells as a counterbalance. Once you're able to perform it correctly, add loading and enjoy!

  8. #8

    About to start phase 3 questions

    Made, thanks. I'll focus on just slamming the ball as hard as possible.

    And yes, tried a few body weight king deadlifts. Progress already. I'll do a few more each day and next session I should be good to go!

    Thanks again.

  9. #9

    About to start phase 3 questions

    The key with the squat jumps is to really pull the bar down into the traps. Its only if the bar lifts up during the jump that there's any issue. Honestly I'd much prefer to do them behind the back than with dumbells or as a front squat variation, because you can control the weight much easier on the back. I can easily imagine hitting my chin with the bar if I did a front jump squat...

    If you're doing the jump squat with the kind of weight that scares you, you're doing it with too much weight... Its a power exercise. Its not about how much weight you're lifting, its about doing it explosively.

  10. #10

    About to start phase 3 questions

    Quote Originally Posted by "pablo mablo":1pwxx6tf
    And, final thought, the one leg dead lifts were a real challenge. Especially on my left (non dominant) side. I used a 20 lb kettle bell in one hand, and kept a hand lightly on a post to help my balance. Still couldn't get down very far.

    At least it is a challenge to work at.
    Yeah, these can be tough. Focus your eyes on a point low on the wall in front of you (or floor a fair bit in front). Go slow, and I found really focusing on my glutes both down and up helped. Like you say, as you do it more your balance should improve, thats a deliberate benefit from the exercise.

  11. #11

    About to start phase 3 questions

    Thanks, Ben, I get that the way you explain it.

    I did that workout today and, just for now did the jump squats with dumbbells, which I realized last night is Supercharged approved. Liked it a lot. I'll probably try behind the back at some point though.

    On a related note, in my AMAP 10 workouts, two workouts in 6 sets is doable in 10 minutes, and 7 within reach.

    At least at this point, I think I'd have to reduce the weight to get to 8 or more sets.

    Anyone have any input on this?

  12. #12

    About to start phase 3 questions

    I think I settled on 6 being a nice number and from there focused on adding weight to slow me back down as I got faster (so say I got 7 sets done in 10:20, rather than use the same weight and try to get 7 sets done in 10:00, I'd add weight and try to get 6 sets in). My assumption was we're still trying to improve strength, just using a different format. To drop weight and race through moves it more into the metabolic workout format.

  13. #13

    About to start phase 3 questions

    Ben, right, that's what I was trying to get a handle on -- should I be dropping weight to get the sets in (making in more metabolic), or do what you're suggesting, and keep a strength focus.

    The "race against the clock" format made me think this might be a more metabolic program, but the 6 reps only made me think it was a strength program.

    Thanks for the input.

  14. #14

    About to start phase 3 questions

    happy to report significant improvement in one legged dead lifts.

    The biggest thing was realizing it is a dead lift and not a squat (mostly).

    Soon I'll have to start those 1 leg squats though, I see that in supercharged. I think I' start just casually, like when I'm coming down the steps, just at the bottom, do a couple off the last step, just to start working the balance, etc.

    Thanks all for the support.

  15. #15

    About to start phase 3 questions

    It took all this time, 2 weeks into phase 3, for this to happen:

    After my NROL4Abs work out and a 90 minute aikido class I am bagging on my run today!

    Just feeling worn down and fatigued. No particular pain or soreness.

    I guess that's the point, right?

  16. #16

    About to start phase 3 questions

    Yeah. I find sleep really important to keep things up. Just one late night can destroy my energy for the next day when I'm working out hard.

  17. #17

    About to start phase 3 questions

    With the exception of the tgu's, I'm not really feeling my core being worked by any of the core exercises in phase 3.

    I mean the mountain climbers, push aways, fall outs, plank variations and various chops gave me a BURN in all the right spots. Farmers walk, etc., nothing like that.

    I'm making up for it by doing some of my more preferred core exercises at the end of the work out.

    Anyone else have this experience or thoughts on the subject?

  18. #18

    About to start phase 3 questions

    I found the same thing. Never quite sure if I was doing them wrong or something. I didn't seem to suffer at all though, still had a strong core at the end of it.

  19. #19

    About to start phase 3 questions

    Phase 3 Strength calls for AMAP in 10 minutes while alternating exercises. Does this mean you do 20 minutes alternating the exercises? This would mean 40 minutes on hte strength section alone in phase 3.

  20. #20
    Senior Member
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    About to start phase 3 questions

    Hi Kevin. That stumped me a little as well. Turns out you spend 10min alternating the first two exercises then another 10min alternating the next two. So total should be 20mins.

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