Please Critique program (S&C)

Discussion in 'Strength & Conditioning Discussion' started by hudday48, Apr 29, 2008.

  1. hudday48

    hudday48 Guest

    Wednesday Rest

    Thurs Strength Workout
    3x5 Squat
    3x5 Bench Press
    1x5 Deadlift

    Friday Grip work (complex) or pinch plates then The interval challenge (Ross Enamait) (two to choose from)

    Sat The Magic 50 or Cindy 20 minutes of 5 pullups 10 pushups 15 squats for max rounds

    Sun Strength Workout
    3x5 Squat
    3x5 Press
    5x3 Power cleans

    Monday Grip work (gi or towel pullups) 3x15 (or failure) then Karen 150 wall ball for time or Nancy 400 meter run Overhead squat 95 lbs x 15 5 rounds for time

    Tuesday Swim 500m or row 2000m or
    Fight Gone Bad 3 rounds of with 1 minute breaks in between
    1. Wall-ball: 20 pound ball, 10 ft target. (Reps)
    2. Sumo deadlift high-pull: 75 pounds (Reps)
    3. Box Jump: 20" box (Reps)
    4. Push-press: 75 pounds (Reps)
    5. Row: calories (Calories)

    In addition there is sparring and skill work on Monday-Sat (BJJ)

    I'm not this creative I borrowed most of it from Urban, Rippetoe, Crossfit and Ross.
    Please be critical because this is my first attempt to create a program.
     
  2. hudday48

    hudday48 Guest

    I didn't include the warmup on the strength days those are 3 Worksets, 5 Warm-Up Sets for the squat, bench, press, and powerclean. 1 Workset, 4 Warm-Ups Sets for the deadlift.
     
  3. hudday48

    hudday48 Guest

    I had way too much caffeine tonight. Yikes looking at this I'm getting a little intimidated.
     
  4. chia

    chia POWER OF THE GLOW

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    It is nice and simple. I like it.
     
  5. Vedic

    Vedic Purple Belt

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    Not the way I would do it, but I have seen far worse. What is your experiance level?
     
  6. chia

    chia POWER OF THE GLOW

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    The only thing I might suggest is to limit the volume on the deadlift. If you are deadlifting heavy on your strength day, then I probably would pick something else for conditioning (ie., don't do the Diane).

    You will need to play with the volume and loading and get it fine tuned but it should work.
     
  7. Mark Limbaga

    Mark Limbaga Amateur Fighter

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    yup its decent but there are still some things I'd adjust
     
  8. Forcetti

    Forcetti Orange Belt

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    I like it. Only thing I dont really like is doing all those deadlifts before your heavy lifting day.
     
  9. thethirddiaz

    thethirddiaz vas a morir

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    One thing I would suggest is moving the deadlift and Cleans to before the pressing exercises, and possibly before the squats.
     
  10. hudday48

    hudday48 Guest

    I took this from Rippetoe's starting strength so I'm hesitant to change the order without trying it first. Maybe after a couple of weeks I'll switch it around.

    Everyone seems unanimous that Diane is a bad idea so I'm going to substitute that with either the Magic 50 or the 100 burpee challenge.
     
  11. JPC

    JPC Purple Belt

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    You might need to throw in another rest day, like before the second strength day. Don't get locked into a weekly schedule. Your body doesn't know about weeks, and it looks like your schedule is pretty flexible. I train on a 9 day cycle. Strength A, conditioning A, rest, strength B, conditioning B, rest, strength C, conditioning C, rest, repeat. I'm not saying to do it right away, I'm just saying be prepared in case you need to and don't think you have to keep everying locked into a 7 day week.
     

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