Training Organisation Question  

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MarcusW
(@marcusw)
Active Member
Joined: 2 months  ago
Posts: 6
04/09/2018 1:47 pm  

Have decided I want to work this year on improving my chin (the exercise ), ultimate goal being a double bodyweight chin and the overhead press (mostly for balance against the chin strength work)
For this goal want to incorporate several modes of chin/overhead press training into my programm:

- limit strength (concentric) training 1-6 reps @ 85-100% 1RM
- isometric training 6sec @ 100% 1RM
- eccentric training 1-6 reps @ 100-120% 1RM
- strength-speed training 3 reps @ 45-55% 1RM
- hypertrophy training 8-12 reps @ 60-80% 1RM

Training freqency will be:
3 times/week for strength training (which will be chin or chin variations and overhead press variations)
1-2 times/week for hypertrophy training

My question is on how to organise all those modes in a programm.
There are 3 options I'm considering:
(I also do lower body work of course but have omitted that part of the programm for clarity)

1) periodised

week 1: hypertrophy training higher training density, lower intensity
week 2: hypertrophy training lower training density, higher intensity
week 3: strength training: limit strength & strength speed
week 4: strength training: eccentric training & isometric training

repeat

2) conjugated

monday1
speed strength
hypertrophy pull

wednesday1
limit strength
hypertrophy push

friday1
eccentric & isometric training
hypertrophy pull

monday2
speed strength
hypertrophy push

wednesday2
limit strength
hypertrophy pull

friday2
eccentric & isometric training
hypertrophy push

repeat

3) complex

monday
eccentric strength exercise
isometric strength exercise
limit strength exercise
strength-speed exercise
(repeat 1 time)

wednesday
eccentric strength exercise
isometric strength exercise
limit strength exercise
strength-speed exercise
(repeat 1 time)

friday
eccentric strength exercise
isometric strength exercise
limit strength exercise
strength-speed exercise
(repeat 1 time)

repeat

Which option do you guys think would be best and why? Or if you think they would be equally good, what would be the advantages/disadvantes of each option?

My own thoughts so far: option 2 seems most practical, but what I consider a disadvantage is that each strength-training mode is only practiced 1 time/week. My feeling is that for me practicing each mode 3 times/week reinforces motor learning more, which would be the case in option 1 and 3. But those option have their own disadvantages so haven't decided yet and would appreciate any input!

If you read this far, thanks for your patience

Marcus

Just remember, somewhere, a little Chinese girl is warming up with your max (Jim Conroy, Olympic weightlifting coach)


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