Routine - Strength + Speed ?

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Stefan 93
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Routine - Strength + Speed ?

Post by Stefan 93 » Sun May 22, 2011 10:28 am

Hi guys, I've read article on T-Nation: 6 weeks to Superhero and I have some questions...
I'll start going to gym in July and until then I want to improve my technique with some dumbbells at home and I want to make some routine with only compounds and only barbell.
I can't do all things from that article (not even in a gym) so I thought to only do one exercise for strength and one for speed:
1. Deadlift - Broad Jump,
2. Hack Squat - Vertical Jump,
3. Side Press - Push Press,
4. Push-up - Plyo Push-up.
What do you think about it? I'll be able to learn good technique in the beginning only for a couple of exercises, so if this isn't good, I'll later add more exercises...
Do we need to add some pulls for upper body?
Maybe:
5. Pull-up - and something,
6. Bent-over Row - and something else?

Any advice is very much appreciated...
I apologize to everyone I've enraged. I'll try to correct myself.

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stuward
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Re: Routine - Strength + Speed ?

Post by stuward » Sun May 22, 2011 11:03 am

This might be more what you're talking about.
http://www.brianmac.co.uk/complex.htm" onclick="window.open(this.href);return false;
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Re: Routine - Strength + Speed ?

Post by Jungledoc » Sun May 22, 2011 12:10 pm

Note that the term "complex" is used in at least 2 different ways. One is in describing this kind of programming that works different parts of the strength-speed spectrum. The other just describes groups of exercises that may be complimentary in some way that are done in succession without changing implements (like the BB, DB and KB complexes that are listed in the sticky of this section).
Our greatest fear should not be of failure, but of succeeding at things in life that don't really matter.--Francis Chan

Stefan 93
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Re: Routine - Strength + Speed ?

Post by Stefan 93 » Mon May 23, 2011 8:40 am

Thanks Doc, I was stunned for a moment.
Stu, that's what I needed! I found one article on T-Nation about that if anyone else wants to read it...

But, do you know explosive movements for pull-ups and bent-over rows?
I apologize to everyone I've enraged. I'll try to correct myself.

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stuward
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Re: Routine - Strength + Speed ?

Post by stuward » Mon May 23, 2011 8:48 am

Stefan 93 wrote:Thanks Doc, I was stunned for a moment.
Stu, that's what I needed! I found one article on T-Nation about that if anyone else wants to read it...

But, do you know explosive movements for pull-ups and bent-over rows?
Try medicine ball slams.
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Re: Routine - Strength + Speed ?

Post by pdellorto » Mon May 23, 2011 8:58 am

Check this one out too:

http://www.elitefts.com/documents/exerc ... ghters.htm" onclick="window.open(this.href);return false;
Stefan 93 wrote:But, do you know explosive movements for pull-ups and bent-over rows?
Horizontal Rows are good - you can make them easier with bent knees or a higher bar, and pull hard. Ropes and rings work a little better IMO because you don't try to slow down before you hit the bar with your chest.

You can also pull hard on a rope attached to a sled.
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Re: Routine - Strength + Speed ?

Post by Paperclip » Mon May 23, 2011 9:08 am

Stefan 93 wrote: But, do you know explosive movements for pull-ups and bent-over rows?
Well, the pull up part on a muscle up has to be done quickly else you can't get over the bar. The Pendlay Row also has to be done quickly when the weight gets heavy.

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Re: Routine - Strength + Speed ?

Post by Stefan 93 » Mon May 23, 2011 11:15 am

stuward wrote:Try medicine ball slams.
I think they won't allow me that in a gym.
pdellorto wrote:Horizontal Rows are good - you can make them easier with bent knees or a higher bar
But it is probably easier to progress with barbell.
Paperclip wrote:Well, the pull up part on a muscle up has to be done quickly else you can't get over the bar. The Pendlay Row also has to be done quickly when the weight gets heavy.
But it's not as quick as vertical jump, or similar.
I apologize to everyone I've enraged. I'll try to correct myself.

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Re: Routine - Strength + Speed ?

Post by Stefan 93 » Mon May 23, 2011 11:30 am

Stefan 93 wrote:Side Press - Push Press
Maybe we can do something like this for pull-ups? Something like Push Pull-up where we would maybe push with our legs (like in Push Press) while we are at the bottom of a pull-up? Or maybe we could swing...

Or it is better to do Pull-ups + Bent-over rows with very light weights because they are both upper body pulls?
I apologize to everyone I've enraged. I'll try to correct myself.

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Re: Routine - Strength + Speed ?

Post by Stefan 93 » Thu Jun 16, 2011 10:28 am

Stefan 93 wrote:1. Deadlift - Broad Jump,
2. Hack Squat - Vertical Jump,
3. Side Press - Push Press,
4. Push-up - Plyo Push-up.
5. Pull-up
6. Bent-over Row
Hi guys, can someone tell me how should I split these exercises? Maybe horizontal-vertical? Or something else...
I apologize to everyone I've enraged. I'll try to correct myself.

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stuward
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Re: Routine - Strength + Speed ?

Post by stuward » Thu Jun 16, 2011 3:03 pm

You can go upper/lower, push/pull, horizontal/vertical. It depends on how frequently you train and how frequently you want to hit each muscle group.
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Stefan 93
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Re: Routine - Strength + Speed ?

Post by Stefan 93 » Thu Jun 16, 2011 5:15 pm

What would be the best if I train every second day?
I apologize to everyone I've enraged. I'll try to correct myself.

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Re: Routine - Strength + Speed ?

Post by Jungledoc » Fri Jun 17, 2011 8:36 am

I don't think there's a "best".

Try
A. Squat, jump, presses & push ups
B. Dead, jump, pullups, rows
OR
A. Squat, jump, pullup, press
B. Dead, jump, pushup, row
C. Heavy squat, core, pullup
Our greatest fear should not be of failure, but of succeeding at things in life that don't really matter.--Francis Chan

Stefan 93
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Re: Routine - Strength + Speed ?

Post by Stefan 93 » Fri Jun 17, 2011 2:11 pm

Jungledoc wrote:A. Squat, jump, presses & push ups
B. Dead, jump, pullups, rows
Thanks!
Many divide this way, Push/Pull, so I guess it is better...
I apologize to everyone I've enraged. I'll try to correct myself.

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