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Saturday 19th of April
Height: 186cm
Weight: 116.4kg
Bodyfat: 29.4%
1RM Bench: 150kg
Pull Ups: 2reps
Push Ups: 45
Inverted Rows: 21
Training Template
Session 1
Warm Up + Mobility Work
Chins - 10 sets of 2 reps
1A Chest Supported Rows - 5 sets of 8 reps
1B Push Ups (elevated) - 5 sets of 8 reps
Bridging (secs) - 3 sets of 60 seconds
Chins - 10 sets of 1 reps
Lying Tricep Extensions- 5 sets of 8 reps
Cardio - 10km/Level 5
Session 2
Warm Up + Mobility Work
DB Floor Press - 6 sets of 5 reps
1A Inverted Rows - 3 sets of 8 reps
1B Push Ups - 3 sets of 8 reps
Side Bridging - 6 sets of 30 sec
Incline Bench Press - 5 sets of 8 reps
Cable Bicep Curls - 3 sets of 8 reps
Cardio - 10km/Level 5
Session 3
Conditioning, Trunk and Prehab
Session 4
Warm Up Mobility
1A Pulldowns - 5 sets of 8 reps
1B T-Push Ups - 5 sets of 8 reps
DB Row - 3 sets of 8 reps
Back Extensions - 3 sets of 12 reps
Band Assited Chins - 10 sets of 5 reps
Cardio - 10km/Level 5
Session 5
Warm Up + Mobility Work
Bench - Foam Roller - 10 sets of 2-3 reps
Bent Over Rows - 5 sets of 8 reps
Close Grip Pulldowns - 3 sets of 8 reps
Torque Press - 4 sets of 8 reps
DB Hammer Curls - 3 sets of 8 reps
Cardio - 10km/Level 5
Comments:
Johnny did this program for 3 weeks. This week we trained twice. We had the day we did the reverse band work and some supplementary back work and then on Wednesday we did some speed bench work at 65% of his previous 1RM and some supplementary back work.
Now, I did tweak the program on a day to day basis as I saw fit but basically we stuck pretty close to the template outlined above.
Saturday 17th of May
Height: 186cm
Weight: 119.9kg
Bodyfat: 30.1%
1RM Bench: 165kg
Pull Ups: 4 reps
Push Ups: 64 reps
Inverted Rows: 25 reps
Note: Please with his testing...and naturally...he hit exactly the numbers I predicted...except on the push ups with I said would be 55 reps...every thing else was spot on. The best thing about it was that Johnny was really disappointed in it...and that says a lot to me. I don't think too many people would be upset about adding 15 kg's to their bench in a month...and also improving in every other area as well.
Johnny's next 4 week training cycle:
Session 1
Rower (10 by 250m/30sec)
1A Neutral Grip Pull Ups - 10 sets of 3 reps
1B Push Ups (elevated) - 10 sets of 10 reps
DB Rows - 3 sets of 15 reps
Roll Outs - 3 sets of 8 reps
DB RDL's - 5 sets of 8 reps
Roll Outs - 3 sets of 8 reps
Lying Tricep Extensions - 5 sets of 8 reps
Cardio - 10km/Level 10
Session 2
Rower (10 by 250m/60sec)
DB Floor Press - 5 sets of 12 reps
1A Blast Strap Inverted Rows - 5 sets of 10 reps
1B Blast Strap - Push Ups - 5 sets of 10 reps
DB Windmills (each side) - 3 sets of 8 reps
Chest Supported Rows - 5 sets of 15 reps
DB Windmills (each side) - 3 sets of 8 reps
Ezy Bar Bicep Curls - 5 sets of 8 reps
Cardio - 10 30/30 intervals & 5km/Level 5
Session 3
Rower (10 by 150m/30sec)
1A Pendlay Rows - 5 sets of 12 reps
1B T-Push Ups - 5 sets of 12 reps
Incline Dumbbell Press - 3 sets of 15 reps
Hanging Leg Raises - 3 sets of 8 reps
Rack Pulls - 5 sets of 8 reps
Hanging Leg Raises - 3 sets of 8 reps
Cardio - 10km/Level 5
Session 4
Rower (10 by 150m/60sec)
Partial Bench Press (Foam Roller) - 5 sets of 12 reps
1A Blast Strap Inverted Rows - 5 sets of 10 reps
1B Blast Strap - Push Ups - 5 sets of 10 reps
Torque Press - 4 sets of 8 reps
Natural Reverse Hyper (Bands) - 5 sets of 8 reps
Torque Press - 4 sets of 8 reps
Cardio - 10 30/30 intervals & 5km/Level 5
Now...on Wednesdays he is also going to have a conditioning day...I'm not going to list that here for two reasons...1. Because if I do...Johnny might not show up. 2. Because I will decide what he is going to do on the day.
Johnny LOVES his roll outs.
Friday, May 16, 2008
Molloy, Jonathon - Prop (Strength Cycle)
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11 comments:
Just wondering if the push ups and elevated feet push ups are weighted by any means?
Is the exercise challenging enough to create a stimulus or a they meant to be not very tough?
Matt,
Feet elevated...I use push ups in 2 ways...either maximally as you will see in other programs...where they are done to failure or as they were in Johnny's program just to accrue some volume and because I think they are really beneficial to general shoulder health...the push ups in this program were all very much sub maximal.
I really hate that Will was correct about JM's bench number and that it brings him great pleasure but what I hate even more is that me hating him brings him even more pleasure.
Johnny got fatter!!
Yes and No. His first body fat reading was his lowest...then he got fatter and fatter...then a little leaner and then leaner still.
I'll take responsibility for his fatness...don't you worry about that.
So what are the specific targets of this training cycle? Conditioning and fatness seem to move up in priority but is that the key concern?
Want to work on his back and improve his rowing strength...as in horizontal rowing, give him some volume to give him a break from the low reps stuff he was doing last month and to improve his trunk strength which is appalling bad for a guy as strong as Johnny.
Yes, more conditioning...but it really is not a lot by rugby standards...we are currently very much in off season...just wait till pre season starts and then you'll see some conditioning volume. I do want to de fat him a little this month but that isn't a priority at the moment.
Thanks for the speedy reply as always.
Looks good. The volume was another thing jumping out at me.
Do you find the pre-lifting intervals to be detrimental at all to the lifting? I'd think that coming from those intervals which would be around 45+sec? then going into the higher volume work, particularly the pulling might cause some strength drop off.
That said, as a rugby player, obviously repeatability of strength/power is important so it makes sense to have it trained.
I am actually really looking forward to the conditioning heavy phases and pleased you opened this section up
Looks good. The volume was another thing jumping out at me.
Volume only ever becomes and issue or problem in the absence of proper recovery and nutrition.
Do you find the pre-lifting intervals to be detrimental at all to the lifting?
Not at all.
I'd think that coming from those intervals which would be around 45+sec?
They are done pretty easy...think more like 60 seconds.
then going into the higher volume work, particularly the pulling might cause some strength drop off.
Nope.
That said, as a rugby player, obviously repeatability of strength/power is important so it makes sense to have it trained.
You'll see a lot more of this in coming weeks and months. Some of the guys will some be starting there field based power and agility work and you'll also see the integration of field and gym based work in single sessions where conditioning and strength work will be blended.
I am actually really looking forward to the conditioning heavy phases and pleased you opened this section up
Well you'll be happy then because you are going to see a pile of it. The lads will all be tested and sorted into groups and will get a variety of different conditioning programs based on their needs.
ahh ok, i was under the impression they were max effort rows. I have trouble disassociating intervals with near spew efforts.
All makes sense now.
Cant wait for the conditioning to start up (as im sure the athletes feel the same ;) )
Some of the guys have max effort work...like Damian but Johnny's is really just easy conditioning.
We'll start general conditioning come June. Then specific stuff in July. High intensity work in August. Trainin camp and match specific work in September. I'll be sure to video or have videoed plenty of sessions so people can see how hard the lads put in.
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