Page 1 of 14 12311 ... LastLast
Results 1 to 20 of 264

Thread: Dos' Power Training

  1. #1

    Dos' Power Training

    Questions or comments on Power Training? Post 'em here!

  2. #2
    Senior Member
    Join Date
    Jul 2008
    Location
    Western Washington
    Posts
    877

    Dos' Power Training

    Thanks Miss Jane. Good idea to have a section for different programs. I'm glad you put a sticky up for 5-3-1 too.

  3. #3

    Dos' Power Training

    Thanks for starting this Jane!

    Too bad there are already some good questions burried deep within people's training logs. Hope to see them eventually re-asked here

  4. #4

    Dos' Power Training

    Or maybe the people who asked there, can copy-paste the questions & answers in here?

  5. #5

    Dos' Power Training

    Can someone give me a brief run down of the program? I hadn't heard of it until recently, and don't really understand it.

  6. #6

    Dos' Power Training


  7. #7

    Dos' Power Training

    Okay I'll ask a few questions here (I know I asked this recently but I'll be damned if I remember in whose log....):


    How many days does it require one to workout? I remember missjane saying that going 3 days a week would make for three loooong workouts and going four days a week would be better.

    If I go three days a week, how long of a workout are we talking about here? Thing is, right now I don't have time for more than three days a week at the gym I also practice yoga once a week so need to save time for that. AND we are getting a second dog this weekend (squeeee!) so three days is the most I could commit to right now.

    In terms of set up of the workouts...I know its sorta modular and you can pick what you do within a given list of choices but how are the workouts arranged? Lower body one day? Chest/tris another day?

    Coming from NROL4W, NROL4A and NROL-Hper I, will there be lots of new/different excercises I need to learn? I'm just staring to get better and my squats/DL so I really hope those are part of the program!

  8. #8

    Dos' Power Training

    Quote Originally Posted by "amz155":21cxwwnl
    How many days does it require one to workout? I remember missjane saying that going 3 days a week would make for three loooong workouts and going four days a week would be better.

    If I go three days a week, how long of a workout are we talking about here? Thing is, right now I don't have time for more than three days a week at the gym I also practice yoga once a week so need to save time for that. AND we are getting a second dog this weekend (squeeee!) so three days is the most I could commit to right now.

    In terms of set up of the workouts...I know its sorta modular and you can pick what you do within a given list of choices but how are the workouts arranged? Lower body one day? Chest/tris another day?
    The days you'd have to workout depend on which program you're following. For example, you can do a three day push/pull in an ABA format or go with four days per week, doing ABAB. With the full-body routine, you can cut it down to two or three days a week with an AB or ABA format. I personally go with the two day full-body routine.

    Someone who has done other variations of the program can chime in on the amount of time a workout takes, but with the two day a week full-body routine, it takes a little over an hour to go through the entire program outined in the book. If you're running short on time, maybe the full-body routine would be best as you would only need to commit two days a week, at the least.

    The arrangement of workouts will once again depend on the program you are doing. The program itself is designed around alternating bilateral and unilateral movements focusing on 6 areas - knee dominant, hip dominant, horizonal push, horizontal pull, vertical push, and vertical pull. If you do the full-body and push/pull routine, you'd go through this entire list each workout with the full-body alternating with a push, then a pull while the push/pull routine is cycling through the 6 movements in a 'push' day, then a 'pull' day. If I remember correctly, there is no 'chest/tri' or 'upper/lower' split.

    Squats and Deadlifts are part of the program and fall under the knee dominant category (although I have always been under the impression a Deadlift was hip dominant....). Some of the other exercises can be a little challenging at first, but once you get a little experience with them, it makes for some great workouts. I've done this program for a few years now and love it.

  9. #9

    Dos' Power Training

    I do the two day per week full body version as well. It is over an hour particularly in the higher-rep sections, but if you're efficient (as in not chatty with friends at the gym, and don't have to wait for equipment) it really isn't much over an hour. Maybe 75 minutes...

  10. #10

    Dos' Power Training

    Quote Originally Posted by "amz155":3hhpmt78

    In terms of set up of the workouts...I know its sorta modular and you can pick what you do within a given list of choices but how are the workouts arranged? Lower body one day? Chest/tris another day?

    Coming from NROL4W, NROL4A and NROL-Hper I, will there be lots of new/different excercises I need to learn? I'm just staring to get better and my squats/DL so I really hope those are part of the program!

    Quote Originally Posted by "tre83":3hhpmt78

    The arrangement of workouts will once again depend on the program you are doing. The program itself is designed around alternating bilateral and unilateral movements focusing on 6 areas - knee dominant, hip dominant, horizonal push, horizontal pull, vertical push, and vertical pull. If you do the full-body and push/pull routine, you'd go through this entire list each workout with the full-body alternating with a push, then a pull while the push/pull routine is cycling through the 6 movements in a 'push' day, then a 'pull' day. If I remember correctly, there is no 'chest/tri' or 'upper/lower' split.

    Squats and Deadlifts are part of the program and fall under the knee dominant category (although I have always been under the impression a Deadlift was hip dominant....). Some of the other exercises can be a little challenging at first, but once you get a little experience with them, it makes for some great workouts. I've done this program for a few years now and love it.
    Although I've actually never done PT, I have the book, have read up on it, and am also a member of the Coach Dos forum, where Dos answers lots of questions. There are actually 9 movement patterns: Explosive, Hip Dominant, Knee Dominant, Horizontal Push, Horizontal Pull, Vertical Push, Vertical Pull, Core Rotation and Core Stabilization. All of the workouts, whether the Full Body or Push/ Pull are basically total body workouts. It's actually how Dos trains his players. Although in the past couple of years, he's gotten away from the PT for himself and trains mostly in Density Sessions and circuits. Also, it is very modular in that if you know of an exercise that fits in one of the categories, you can use it. It came out a couple of years ago, so there is very little TRX stuff in there and absolutely no Rip Trainer stuff. I'm going to be giving the 4 day push/pull a go in about a month, once I'm finished with NRoL Abs. And I'll be throwing in a Density session or circuit as well.

    Do Work!

  11. #11

    Dos' Power Training

    Quote Originally Posted by "djc":38ecptwv
    Can someone give me a brief run down of the program? I hadn't heard of it until recently, and don't really understand it.
    http://www.menshealth.com/powertraining/

  12. #12

    Dos' Power Training

    One thing that Dos did a couple of years ago was create Power Training workout cards. These are Excel files that you can customize to the Power Training menu. There are a couple of different versions of the files. I think the most current one combines Power Training and CST.
    I've always had a problem with the files. There are not as customizeable as I would have liked. And the reason is is that you can't add your own exercises. Granted some exercises like the squat or the deadlift are always going to be there. But as I've read more, I've learned of new exercises. I think that some of the exercises in NRoL Abs would fit well in the Power Training menus. Also, I never like the fact that all three weeks were on one page. I really like having one workout per page. Yes, it uses more paper, but it also gives you more room for notes and things.
    One thing that I did like was the template that Aoife on these boards put together for the NRoL Abs, NRoL W and NRoL workouts.
    So, with that in mind, I recently created my own Power Training workout cards. So I've done the push/ pull for all three programs. I'm still trying to figure out how to fit the full body on one page. These are PDF files, not Excel files. I have set them up so that they are editable PDF's, meaning that you can type in your own exercises and then print them out. I also added an extra page for Cardio Strength Training workouts, which I also like to do. Please note, because I created them, I have modified things slightly. I never really like the mobility drills, so I took them out. In their place I put Mark Vestergen's Core Performance warm up, which I feel is a better bodyweight mobility/ warmup session.
    Hopefully, I'm not infringing on any copyrights or anything by doing this or offering this. If you would like a copy, please send me a PM. I will probably find a way to make sure you have the book, and then will email you the cards.

    Do Work!

  13. #13

    Dos' Power Training

    Gah, I've read all the responses over and PT seems not as straight forward as I had hoped. Though I do like the part about being able to choose which exercises to include. I really have to dust off the book at read it!

  14. #14
    Bill2380
    Guest

    Dos' Power Training

    Maybe he'll stop in here sometime......what's the temperature in Hell anyway?

  15. #15

    Dos' Power Training

    Quote Originally Posted by "amz155":3qypcm8i
    Okay I'll ask a few questions here (I know I asked this recently but I'll be damned if I remember in whose log....):


    How many days does it require one to workout? I remember missjane saying that going 3 days a week would make for three loooong workouts and going four days a week would be better.

    If I go three days a week, how long of a workout are we talking about here? Thing is, right now I don't have time for more than three days a week at the gym I also practice yoga once a week so need to save time for that. AND we are getting a second dog this weekend (squeeee!) so three days is the most I could commit to right now.

    In terms of set up of the workouts...I know its sorta modular and you can pick what you do within a given list of choices but how are the workouts arranged? Lower body one day? Chest/tris another day?

    Coming from NROL4W, NROL4A and NROL-Hper I, will there be lots of new/different excercises I need to learn? I'm just staring to get better and my squats/DL so I really hope those are part of the program!
    So I'm moving on to the last weeks of PT.

    The length of the workouts vary. You could choose to do full-body workouts which are long. They take me about 75-90 minutes and I am focused in the gym (no chatting or extra long breaks). If you go for the full-body workouts, you can do them twice a week or three times a week. Alternatively, you could choose to do Push-Pull. This would be 3 or 4 times a week depending on how much time you have. Workout A would be a push day (all pushing exercises). Workout B would be a pull day (all pulling exercises). You would spend less time if you choose push pull but you wouldn't have the option of only going to the gym twice in a week. No matter if you choose full-body or push-pull, every workout starts with an explosive movement. You will be choosing between unilateral and bilateral movements for each workout. dos Remedios breaks it down very clearly with a table. It's actually quite easy to plug in exercises.

    Squats and deadlifts are part of the program. They are both considered knee-dominant exercises.

    There have been some new lifts that I have had to learn but nothing too over the top. I wasn't comfortable with some of the more advanced explosive movements so I stuck with jump squat, jump shrug and one armed dumbbell snatch.

    I feel PT was a good choice after completing NROL4W.

  16. #16

    Dos' Power Training

    ^^Thanks. I just don't want to pigeon hole myself into a program that says I MUST go to the gym for X number of days a week. Most weeks I go three days. Rarely I go four days, and even more rarely I can manage just two. Its not that I don't want to go the same number of days each week, its just that sometimes life gets in the way

  17. #17

    Dos' Power Training

    Quote Originally Posted by "tre83":1jd44c3b
    Squats and Deadlifts are part of the program and fall under the knee dominant category (although I have always been under the impression a Deadlift was hip dominant....).
    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.

  18. #18

    Dos' Power Training

    Its decision time! Before I start to piece together the movements I have to deicde whether to do full body or push/pull. In the book he gives estimates for how long it would take to do each workout and the full body ones are a bit longer but some responses above make it seem like they're MUCH longer than doing the push/pull option.

    Any other opinions on how to pick between the two: full body or push/pull?

    Also, I'm trying to understand the three week rotation. So say I pick a certain move, "excercise KD1" as my knee dominant move. Would I ALWAYS use "excercise D" as my knee dominant move for that day's workout (say push A) or could I use any move as long as its a knee dominant excercise from the list? I mean, could I change it from workout to workout or would I use it for three weeks and THEN pick a different move, say "excersie KD2" as my knee dominant move?

    Geez that was wordy. Hopefully someone can make sense of my questions.

  19. #19
    Senior Member
    Join Date
    Jul 2008
    Location
    Western Washington
    Posts
    877

    Dos' Power Training

    You can do it either way although I personally wouldn't change exercises each session as you'd have no comparison/progress. Coach however does give sample workouts where the exercises change every workout.

    There's a lot of flexibility in the program and to some degree it'll all make sense as you go along.

    If you're not sure which one yet you want to do I think it would be easier to start with push pull. You can do that four days a week or three days a week. At three days a week it will just take you longer to go through each cycle. That will give you a feel for how long it takes you to do the program. I'm finding it takes me longer than Coach Dos estimates. If you decide you want to switch to full body I think it would be easier to just switch mid stream from push pull than it would be to go from full body to the push pull.

  20. #20

    Dos' Power Training

    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.

Page 1 of 14 12311 ... LastLast

Bookmarks

Posting Permissions

  • You may not post new threads
  • You may not post replies
  • You may not post attachments
  • You may not edit your posts
  •