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Thread: Dos' Power Training

  1. #21

    Dos' Power Training

    You can change up every three weeks if you want. I stayed with the same for the full 12 weeks.

    You definitely do not change up movements within each session or even session to session.

  2. #22

    Dos' Power Training

    I don't lke that deads and squats are in same category.

    I did the 4 sets yesterday, full body total fitness phase. Took 1 hour 24 minutes. Very focused. I have the time, so not that big of deal for me. I wear my HRM, it said I burned almost 700 calories.

  3. #23

    Dos' Power Training

    Quote Originally Posted by "Genius":4v6z4cxx
    I just received the book, and have a question.

    I'm looking at the sample full body workout performed three times weekly. The sample he outlined has a different exercise variation for each workout. Then, the next week also has different variations from the previous workouts. Am I missing something? Does the program call for different exercises performed every workout for three (3) weeks?

    Or, is it a set of exercises for workout A, a different set of exercises for workout B, and then alternate between A and B?

    Thanks.
    As has already been mentioned, there is a lot of flexibility in this program. The way that I am setting up my program is that I will use one set of exercises for A1, B1, A2, B2. I will continue with those for a full three weeks. You can also keep the same exercises for the full twelve weeks if you are so inclined. For the more experienced lifters who have experience with all of the movements, you could in theory change exercises each workout. The point isn't to become proficient at a particular exercise. It's the movement (explosive, push, pull, etc.) that is important. Also the sets, reps and weights.
    If you are giving your all on every set, this becomes a very tough program to follow. You don't want to leave anything left in the tank at the end.

  4. #24

    Dos' Power Training

    Quote Originally Posted by "Bernernewf":2omp9z3h
    I don't lke that deads and squats are in same category.
    me neither! i want to do them both! that might be my only complaint about PT, though.

  5. #25

    Dos' Power Training

    Cprunner, in a way it's good in the first few weeks when it's 4x10, that's no fun doing high rep deads. I think I'll switch from
    squat to dead in the third set of weeks, when the reps drop a lot. I've personally been wanting to build up squats slowly, so this is working for me. I tend to lose form on squat, it requires a lot of focus from me.

    Not that high rep squats are fun.

    I suppose it's not a good idea to go to the gym on an off day and do dead lifts?

  6. #26

    Dos' Power Training

    Quote Originally Posted by "Bernernewf":8cwsqtoi
    Cprunner, in a way it's good in the first few weeks when it's 4x10, that's no fun doing high rep deads. I think I'll switch from
    squat to dead in the third set of weeks, when the reps drop a lot. I've personally been wanting to build up squats slowly, so this is working for me. I tend to lose form on squat, it requires a lot of focus from me.

    Not that high rep squats are fun.

    I suppose it's not a good idea to go to the gym on an off day and do dead lifts?
    good point... i'm actually more perturbed by the squat/deadlift dilemma now, when i'm doing the strength program, because reps are so low.

    and yes, not a good idea

  7. #27
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    Dos' Power Training

    Quote Originally Posted by "russ":36gdtxex
    I noticed him discussing this today on his FB page.

    Do any of our local experts have any thoughts on this? I was also under the impression that conventional deadlifts, while perhaps somewhat co-dominant between hips and knees, were mostly hip dominant.
    There's a continuum from the Snatch Grip DL, Sumo DL, Conventional DL, Rack Pull, Zercher Squat, Front Squat, High Back Squat, Low Back Squat, Hack Squat, and back to Snatch Grip DL. At what point focus shifts to which ratios will depend on body mechanics and form.

    Personally, I think he didn't want people to pick squats and deadlifts at the same time, and since you could place the deadlift into either category...

  8. #28

    Dos' Power Training

    I have DL's on Monday and SLRDL on Tues (per the choices of the 4day push/pull scheme)...I'm assuming this is ok since it's different variations of DL that I'd be doing 2 days in a row?

  9. #29

    Dos' Power Training

    Yes, you could do that; however, I'd put in a squat variation in place of one of those instead.

  10. #30

    Dos' Power Training

    Ugh, a squat variation would have to replace the conventional DL. I think I'll roll with the DL for this cycle, then grab a squat variation on the next cycle.

    Also, would HIIT be acceptable to do on Wed or Sat if my normal training is M,T,R,F or would that be too much for recovery? I may not even have the time to incorporate that in honestly, but I might could make the time.

  11. #31

    Dos' Power Training

    Quote Originally Posted by "tbrown1025":14ljabut
    Ugh, a squat variation would have to replace the conventional DL. I think I'll roll with the DL for this cycle, then grab a squat variation on the next cycle.

    Also, would HIIT be acceptable to do on Wed or Sat if my normal training is M,T,R,F or would that be too much for recovery? I may not even have the time to incorporate that in honestly, but I might could make the time.
    you could do one of the single leg squat variations... there's a pistol progression on pages 70-73 (actually have my book at work!). i was doing those for a while... i am dubious about anything that involves bodyweight, but those were KILLER.

  12. #32

    Dos' Power Training

    Quote Originally Posted by "cprunner":1ld7yryc
    you could do one of the single leg squat variations... there's a pistol progression on pages 70-73 (actually have my book at work!). i was doing those for a while... i am dubious about anything that involves bodyweight, but those were KILLER.
    Would that be in addition to the workout...what "category" would that fall under? I don't want to remove the DL. I don't have the book close to look it up at the moment.

  13. #33

    Dos' Power Training

    Instead of the RDL, so one of the squat variations. I don't have my book, but I'm thinking split squat, or BSS, or something like that?

  14. #34
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    Dos' Power Training

    I don't think there's a massive "either\or" between a deep squat and a DL (esp if you muddy the water w\ a trap bar). Picking one or the other to focus on for a little while isn't going to have negative effects on the other.

    I don't have the book in front of me, but is it possible to superset\are the rest periods 100% set in stone? It might sound like sacrilege but maybe drop 5\10lbs off of your bar...see if that speeds you up. The goal is to get stronger over the period, not so much to start your lifts at "blah, blah, blah, percent".

  15. #35

    Dos' Power Training

    Tasha, Roland put together a barbell complex to do once or twice a week, in place of HIIT, or in my case, the 300 workout. I have yet to do it, as the full body workout that I am doing is more than enough this week. If I make it to gym today, to do PT, then tomorrow I may try the complex.

  16. #36

    Dos' Power Training

    Question regarding the one armed standing row: is this how you all do it, for those that do it? I stand in a split stance and proceed as below. This guy shows it with knees bent...

    http://www.youtube.com/watch?v=fH-iklUV7T8

    I am assuming this is the correct way to do the pulling....I have seen videos where the core is not braced, and they are really using their whole upper body to pull the cable.

    I also have seen where the person rotates the handle. I have been doing it like in the video above, no rotation.

    Thanks.

  17. #37

    Dos' Power Training

    Quote Originally Posted by "tbrown1025":1jm8czvt
    Would that be in addition to the workout...what "category" would that fall under? I don't want to remove the DL. I don't have the book close to look it up at the moment.
    DL and squat are both bilateral knee-dominant... and the single-leg squat would be your unilateral knee dominant. so you could do DLs for your A1 push and single leg squats for your A2 push. does that make sense?

  18. #38

    Dos' Power Training

    Quote Originally Posted by "Bernernewf":1uob2rsx
    Question regarding the one armed standing row: is this how you all do it, for those that do it? I stand in a split stance and proceed as below. This guy shows it with knees bent...

    http://www.youtube.com/watch?v=fH-iklUV7T8

    I am assuming this is the correct way to do the pulling....I have seen videos where the core is not braced, and they are really using their whole upper body to pull the cable.

    I also have seen where the person rotates the handle. I have been doing it like in the video above, no rotation.

    Thanks.
    I've mainly seen the exercise performed as in the video. I perform the standing row this way as well, minus the daisy dukes.

  19. #39

    Dos' Power Training

    How about white shoes and black socks?

  20. #40

    Dos' Power Training

    Quote Originally Posted by "missjane":xo5hh5iw
    Instead of the RDL, so one of the squat variations. I don't have my book, but I'm thinking split squat, or BSS, or something like that?
    The RDL is listed as a unilateral hip-dominant exercise. There are no squat variations for that classification. I already have the BSS in the program as a unilateral knee-dominant exercise. In any case, if it's no real issue to do conventional DL's followed by SLRDL, then I'll keep it as is since I like both exercises and would like to progress in both.

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