Strength-Endurance training

[ChinPieceDave667]

ok I've been thinking of something new to try and when searching on the net, I came across Strength-Endurance training. reading more into it, it almost seemed like AGVT.. just with a shorter rest period. I've done GVT once and kinda liked it but wasn't able to go that heavy.. I have never done AGVT. so does anybody have any input or suggestions for me to try this out. I don't like the sample workout on the article I found so any ideas on a workout schedule is greatly appreciated. I'm looking to start in Dec. when my wrist can handle a little more weight. and yes I've read 0311's post on AGVT.

this is the site
http://www.bodybuilding.com/fun/wiggy1.htm

[Darkhorse]

Hmmm....What are your goals?

[ChinPieceDave667]

to work on my endurance but at the same time not sacrifice my strength too much. also, been thinking about competing in MMA for some time now but have been injured for too long. now that i'm getting better I feel it's time to start.

[ChinPieceDave667]

0311, I see your reading the post and I've refreshed my page 4 times and you haven't posted anything... you must be working on your next post novel

[Darkhorse]

Well, I'd recommend using a full body split, only compounds. It looks like a type of olympic training.

In my personal opinion, I would use the 5x5 structure and incorperate the sets/reps/rest they want you to use:

Monday:
Squats- 15x2
Bench- 12x3
Rows- 6x4
Abdominals- 5x10

Wednesday:
Squats- 10x1
Standing Military- 12x3
Pullups- 20x1
Deadlifts- 12x3
Barbell Curls- 6x4

ECT...Maybe you could structure it to where you do a ligher day, medium, then a heavy day. Or do some heavy, some light per every other day.

If you are training for sport, then trade out one of the squats for cleans.

[ChinPieceDave667]

Originally Posted by 0311

ECT...Maybe you could structure it to where you do a ligher day, medium, then a heavy day. Or do some heavy, some light per every other day.
.

so, kinda like a recovery day for power lifters... hmmmm... the routine looks like the 5x5 training split.. and speaking of recovery work, should I do some like sled dragging and such or do you think I will be too tired?


thanks, I'm going to have to give this a try

[ChinPieceDave667]

i just realized you said 5x5 split... I'm retarded

[Darkhorse]

Basically, I would recommend any full body split, it doesn't necessarily have to be like the example I posted. Shit, if I was doing that kind of program, I'd keep my list of exercises to no more than 3. The first exercise would be something that recruits my legs....A2G squats one day, Deadlifts the next, then maybe end the week with Front Squats. After that, then I'd pick a pressing movement that stimulated all my pressing muscles at once....Flat Bench one day, Inclines the next, then maybe the standing military's. Finally, all that's really left is your main back/pulling muscles....That could be high pulls or cleans from the floor, barbell rows, or even some weighted pullups.

That's what I'd do only because I know by looking at the short rest periods that if you pick the weight heavy enough, you'll be too smoked to do a thousand different pointless exercises. That guy's example ain't bad, but like I said, if the weight is heavy enough to be a challenge, I don't see too many people using his specific example....

[ChinPieceDave667]

ok, I'll have to look into ways I can set up my split/schedule. thanks again.. If anything else pops in you mind let me know... any body else?

[EricT]

Have you competed before?