Espo
Purple Belt
- Joined
- Jun 18, 2002
- Messages
- 1,591
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Wow, I did Cosgrove's complex 1 from the elitefts mma article. It consisted of :
Deadlifts*6
RDL *6
Rows *6
Cleans *6
Front Squats*6
Push Press*6
Back Squat*6
Good Morning*6
It was a killer. I used 95 lbs on the bar and could only manage 2 sets. I wasn't exactly fresh though. I was still very sore in the back and hamstrings from 2 days before. The biggest problem I had was stiffness in the lower back and lactic acid build-up. I did feel tired like I would be in a fight. My question is does lactic acid tolerance improve significantly with this kind of work? I am guessing the work capacity in general will improve. I will try to build up to 4-5 sets as recommended in the article and I will hopefully try to add weight every other workout or so. I highly recommend this workout. It was the closest I came to puking in a very long time, and to me it beats running and sprinting. Also since I lift heavy twice a week I don't have any dynamic or repetition workouts. I think complexes can somewhat qualify for both in my situation.
Deadlifts*6
RDL *6
Rows *6
Cleans *6
Front Squats*6
Push Press*6
Back Squat*6
Good Morning*6
It was a killer. I used 95 lbs on the bar and could only manage 2 sets. I wasn't exactly fresh though. I was still very sore in the back and hamstrings from 2 days before. The biggest problem I had was stiffness in the lower back and lactic acid build-up. I did feel tired like I would be in a fight. My question is does lactic acid tolerance improve significantly with this kind of work? I am guessing the work capacity in general will improve. I will try to build up to 4-5 sets as recommended in the article and I will hopefully try to add weight every other workout or so. I highly recommend this workout. It was the closest I came to puking in a very long time, and to me it beats running and sprinting. Also since I lift heavy twice a week I don't have any dynamic or repetition workouts. I think complexes can somewhat qualify for both in my situation.