Quote:
Originally Posted by Cradler
Anuj - I like that program a lot, actually, although I'd be interested in seeing more info on why unilateral work is so valuable... not that I doubt it, but I'm not sure I fully get the reasoning. It definitely looks taxing, though - heavy triples on DL, then Bulgarian Squats, then suitcase deads all on one day? I think I'll have to look into what you said about cycling volume just to make sure that all the heavy work doesn't mess with my performance in practice/ in matches.
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Umm....do you want me to link articles written by experts talking about why unilateral work is good or do you want to know why it is good in my opinion?
If you want to know authors who have written articles about unilateral work then hit up chad waterbury. He seems to be catering to the MMA crowd these days...
You mentioned suitcase deadllifts. I should've explained this.
Suitcase deadlifts where you are holding only one dumbbell in your hand and you are doing high reps makes it an excellent core/ab exercise. That is why it is in there. To strengthen your core because it will force your core to counter the weight of the dumbbell hanging on only one side.
Regarding waving the volume, here's an example:
Friday: Week 1 (High) | Week 2 (Medium) | Week 3 (Very High) | Week 4 (Low)
Deadlifts: 5x2 | 4x2 | 7x2 | 2x2
Bulgarian Squats: 3x7 | 3x6 | 3x7 | 2x6
Standing Dumbbell Unilateral Military Press: 3x8 | 3x7 | 4x7 | 2x7
Chin-ups: 4x5 | 3x5 | 4x5 | 2x5
Suitcase Deadlifts: 3x12 | 2x12 | 3x12 | 2x12
Week 3 - the highest volume week, has you doing 21 sets. Thats not bad at all.
Try it and play around with it. This way you can afford to go balls to the wall week in and week out. BUT, there is one catch: you must be critical and extremely conscious of your form because if you start doing something wrong, it will turn into a huge bad habit.