Adding Olympic Movements/Plyos to Westside/Attn Christophers?

Discussion in 'Fitness & Nutrition' started by RunDMT, Aug 16, 2005.

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  1. RunDMT

    RunDMT OT Supporter

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    I want to start adding olympic lifts and plyos to my standard Westside routine to gain more explosive power for the upcoming hockey season. How can I do this?

    I was thinking about adding like 5x5 or 5x3 at the begining of DE days, cleans on squat and some kind of jerk movement on bench day. How about plyos, should I add them on off days, 1 or 2 times per week, or should I drop other assistance exercises and hit the plyos hard in place of them?
     
  2. Phineas Q Stork

    Phineas Q Stork Active Member

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    I do plyos on off days, one day a week. I try and limit the number of contacts to less than 40 a week
     
  3. RunDMT

    RunDMT OT Supporter

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    Do you continue your other days as normal, or do you scale back other work?
     
  4. RunDMT

    RunDMT OT Supporter

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    Yeah I have looked through elitefts but didn't find exactly what I was looking for. Their hockey article didn't have this info either.

    Don't know NHB, is that his whole name on here?
     
  5. Perkwunos

    Perkwunos Dog Bones OT Supporter

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    Incorporate them in like GPP do them on your off days or as a seperate workout, starting low volume, and slowly increasing.
    I think there is talk of this in the eight key point sor the conjugated bible or whatever one of those articles on t-nation about CP...
     
  6. Phineas Q Stork

    Phineas Q Stork Active Member

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    Yeah, other days are normal. I haven't gotten into a lot of volume yet as far as legs go, so I'm good to go.

    Monday-off
    Tuesday-Plyos w/ either running bleachers or tire drags uphill
    Wednesday-DE bench
    Thursday-ME squat
    Friday-Tire dragging like forwards and backwards on flat ground, light jog if I'm feeling fat that day
    Saturday-ME Bench
    Sunday-DE Squat

    For plyos, I just keep it simple and do box jumps for 3-4 sets of 10 reps at varying heights. I'm probably gonna stick with a 42 inch for regular jumping and like the 34 or 26 one for single leg jumps. I'm working my way up to the one that is in the 50s. I would start small w/ them and not go overboard with them. I tend to have knee problems so I keep the contacts per week relatively low
     
  7. cavefish

    cavefish You ain't a crook son, you just a shook one

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    Louie Simmons wrote an article on adding O-lifts to a Westside routine, let me see if I can dig it up.

    Or maybe I imagined that because I can't find anything...
     
  8. JordanClarkson

    JordanClarkson OT Supporter

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    Go Dodger Blue!
    They don't hurt my knees. Explode and then land softly, controlled and tight.
    what do you mean by 42 inch? :confused:
     
  9. Phineas Q Stork

    Phineas Q Stork Active Member

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    a box 42 inches high. I actually use bleachers, but its the same thing
     
  10. JordanClarkson

    JordanClarkson OT Supporter

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    oh i see, i thought you meant you had a 42 inch verticle :mamoru:
     
  11. Phineas Q Stork

    Phineas Q Stork Active Member

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    Nah, I'm prob just like a 32-34 right now. I should be back in the upper 30s in a couple of months though
     
  12. edmang

    edmang New Member

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    .
     
  13. cavefish

    cavefish You ain't a crook son, you just a shook one

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    But I DID find Lou's opinion of olympic squats:

     
  14. G-n-P

    G-n-P New Member

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    "compared to a powerlifter an Olympic lifter can't squat the Sunday paper"

    :rofl:

    first time I have actually disagreed with something he said......raw vs. raw who thinks this would hold?
     
  15. cavefish

    cavefish You ain't a crook son, you just a shook one

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    Yeah that part struck me as odd. I'm sure anyone who can clean 400+ can squat a hefty amount as well.
     
  16. Danny

    Danny New Member

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  17. cavefish

    cavefish You ain't a crook son, you just a shook one

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    If that was 220 kilos, thats only 484lbs, which is still impressive for someone his size, and he does go low as fuck and does it easily. Actually that looks like a lot more weight but the filename is throwing me off. Must be because of the bumper plates.

    But there are bodybuilders who can olympic squat 600-700+

    Hell Ronnie front squats 600 something in his video.
     
  18. Danny

    Danny New Member

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    I'm sure its the bumper plates just look big...yea I've seen Ronnie and such but this dude doesn't have Ronnie's size.Plus the vid looked cool so I decided to post it...seriously either squat form is fine depending on your goals.
     
  19. cavefish

    cavefish You ain't a crook son, you just a shook one

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    Yeah, comparing O-lifting to powerlifting is pretty useless since they're two totally different sports that require different training techniques. I personally squat olympic style but thats more due to an injury that happened when I was using a wide stance.
     
  20. Phineas Q Stork

    Phineas Q Stork Active Member

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    I've actually come to enjoy squatting wide. Just takes a little while for my hips to get warmed up though
     
  21. Phineas Q Stork

    Phineas Q Stork Active Member

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    I'm getting some briefs when my next paycheck rolls in
     
  22. Danny

    Danny New Member

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    Yeah I squat olympic style cause my goals are getting more leg work but I still want the weights on the bar going up.I've done both ways though box and o-liftin squats and neither is bad.
     
  23. G-n-P

    G-n-P New Member

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    Hammon and Rezezedeh both squat over a grand, Hammon did it in a single ply poly and dunked it easily when he was like 20 years old. I wouldn't be suprised if Rezezedeh could hit a grand raw and rather easily, I have never seen him struggle with a weight.
     
  24. synthetic

    synthetic New Member

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  25. G-n-P

    G-n-P New Member

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    thanks for the link synthetic, I have seen those on irongame.....still worth a watch, look how effortless that 620lb front squat is for reazedeh....

    and pyrros is the example I give people when trying to explain that muscles don't just adapt through hypertrophy.....he is the poster boy for total motor neuron activation.
     
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