Rate this routine v. overtraning

Discussion in 'Fitness & Nutrition' started by james330i, Apr 7, 2006.

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  1. james330i

    james330i Imported Redneck

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    Here is a routine that I ran into. I play in a volleyball league and one of my buddies has a friend that plays professionally for a euro team.

    This is that team's summer workout program. Purely designed to increase vertical and develop explosiveness. I'm willing to say it outta make one pretty massive as well. It's ALOT but then again, these are pros. There's a reason all players on that team have verts 36" or more.
    The aerobics are done in the morning....mix of cardio/plyo/core work.

    For the average joe, how would you cut back on this? I would say I would be useless after the 3rd day and I don't even know how I could fit in any volleyball practices in there?
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    Monday
    Aerobics*
    1. Snatch 3x(40-50kg x 5)
    2. Clean 65% x 3 70% x 3 80% x 2 85% x 2 90% x 2 95% x 2 100% x 2 105% x 1
    3. Clean 60% x 3 70% x 3
    4. Bench 4x6 (Increase to failure)
    5. Pullover 4x6 (Increase to failure)
    6. Squat 70% x 5 80% x 4 90% x 3
    7. Jump 4x(40-50kg x 6) (Quick rebound jumps)

    Tuesday
    Aerobics*
    1. Clean 3x(40-50kg x 5)
    2. Snatch 65% x 3 70% x 3 80% x 2 85% x 2 90% x 2 95% x 2 100% x 2 105% x 1
    3. Snatch 60% x 3 70% x 3
    4. Dumbell Press 3x8
    5. Inclined Bench Press 4x6
    6. Squat in Clean Position 70% x 3 80% x 3 90% x 3
    7. Jump 4x(40-50kg x 6) (Quick rebound jumps)

    Wedensday
    Aerobics*
    1. Snatch 3x(40-50kg x 5)
    2. Clean 65% x 3 70% x 3 80% x 2 85% x 2 90% x 2 95% x 2 100% x 2 105% x 1
    3. Clean 60% x 3 70% x 3
    4. Jerk 3x4 60%
    5. Side Abs 4x8 10kg
    6. Bench 4x6 (Increase to failure)
    7. Squat 70% x 5 80% x 4 85% x 3 90% x 2 95% x 2

    Thursday
    Aerobics*
    1. Clean 3x(40-50kg x 5)
    2. Snatch 65% x 3 70% x 3 80% x 2 85% x 2 90% x 2 95% x 2 100% x 2 105% x 1
    3. Snatch 60% x 3 70% x 3
    4. Dumbell Press 3x8
    5. Side Squat 2x5 per leg
    6. Inclined Bench Press 4x6
    7. Squat in Clean Position 70% x 3 80% x 3 90% x 3

    Friday
    Aerobics*
    1. Star dumbell lift 3x10
    2. Pullover 3x12
    3. Rowing 3x10
    4. Back Raise 2x20 with 20kg bar
    5. Back raise with twist 3x20
    6. One Hand Rowing 3x12
    7. Tricep Press 3x10
    8. Bicep 3x8 per arm
    9. Leg Extension Balancing on Bum 3x20
    10. Abb twist holding 15kg weight 3x20
     
  2. DCyamaha

    DCyamaha O-line found

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    Aerobics??

    [​IMG]
     
  3. MowingMex

    MowingMex Guest

    :rofl:
     
  4. Phineas Q Stork

    Phineas Q Stork Active Member

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    Going to 105% 4 days in a row, makes sense
     
  5. james330i

    james330i Imported Redneck

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    when they say aerobics, it's really more of a light stretching/plyometric circuit routine that they do
     
  6. Devil

    Devil I have become my terror. OT Supporter

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    gross, dont do it
     
  7. SquallRm

    SquallRm New Member

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    Jerz, ya dig
    if you are going for the 100% push/pull on every muscle, you should give it at least 2-3 days rest. it'll be counter productive for you to be doing flat benches one day and incline benches the next.

    try to go for a upper lower or a push pull split. twice a week.
     
  8. james330i

    james330i Imported Redneck

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    yep, that's the one thing I looked at..there is no rest for chest. The olympic lifts I can see being done everyday, but bench press..whoa.
     
  9. iceburgslim

    iceburgslim Guest

    Studies have shown that working each body part twice per week to near failure is more effective than working each group once per week to failure (or near). Just my two cents. Unless you mean to do pull twice a week and push twice a week. :)
     
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