Posted: 12/19/2008 7:39:08 PM EDT
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I started fencing about 6 months ago. I want to do weight training to improve my speed and quickness at changing direction.
I was thinking about alternating a 20 rep squat workout, power cleans, and dead lifts for legs. For upper body I need to focus on shoulders. My arm is always sore. There seems to be a lot of of movements that require external rotation. This has always been a weak spot for me. When I was lifting more, my shoulders would sometimes bother me when benching heavy until I started doing external rotation exercises. At home I have a rack and adjustable bench. I need a 3 day a week schedule. Any ideas? Thanks |
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Yeah, Mark Rippetoe's Starting Strength Routine. You can find info a couple of threads down, and also at the Starting Strength Wiki
This sounds to be pretty much what you are looking for, and the overhead presses should give you some shoulder workouts. If you need anything else, don't be afraid to ask, there are two of us running SS right now, and some others on here that have done it in the past. |
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Quoted:
Yeah, Mark Rippetoe's Starting Strength Routine. You can find info a couple of threads down, and also at the Starting Strength Wiki Do this. And resist the tempation to screw with the program by adding stuff that isn't in there. |
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Thanks, I'm going to start with this one.
Onus Wunsler Beginner Program (from SS):Workout A 3x5 Squat 3x5 Press 1x5 Deadlift / 5x3 Power Cleans (Alternating) Workout B 3x5 Squat 3x5 Bench Press 3x10 or 5x10 Back Extensions (unweighted if progressing to GHR, weighted if not) Chin-Ups: 3 sets to failure or add weight if completing more than 15 reps Workouts A and B alternate on 3 non-consecutive days per week. Do I alternate the deadlifts and power cleans on the same workout day, or just do one and switch to the other on the next workout A day? |
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Keep us updated on how it is going. It may seem at first like you are not doing much in your workouts, but give it a little time, and you will see that your body composition changes and your lifts go up. Make sure to keep a good log of your work set weights.
Good luck! |
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Actually the amount of sets looks perfect for what I need. I would like to keep the workout to around 60 minutes. Should be about right then. I notice that now once I started hitting higher weights on the squats I needed more rest time, but that is all relative to the person doing the lifting. Usually 1.25 hours max, depending on the day and how I feel that day. |
| Nothing beats running hills (Don't need to out muscle an opponent in fencing). Will keep upperbody fresh, improve cardio/endurance and builds power. Trampolines are great for building reflexes and fast twitch muscle fiber, easy on the joints. Get an 80 lb. punching bag and double end bag for upper body...your power and speed will go through the roof. Watch Barry Sanders highlights on Youtube for mental training. |
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Nothing beats running hills (Don't need to out muscle an opponent in fencing). Will keep upperbody fresh, improve cardio/endurance and builds power. Trampolines are great for building reflexes and fast twitch muscle fiber, easy on the joints. Get an 80 lb. punching bag and double end bag for upper body...your power and speed will go through the roof. Watch Barry Sanders highlights on Youtube for mental training. I do need to add some cardio. I'm buying a heavy bag for my wife. I'll probably start working with it once a week. |
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Just finished my 3rd workout. I started light to avoid injury. My work sets are at
170 for squats 155 for bench 175 for deads 135 for power cleans My old PRs from a couple years ago were 315 squat 290 bench 450 deads 220 power clean I'm going to try to hit those old numbers this year but at less body weight. I was 198 then and I'm 168 now. I'm going to try hard not to add the fat this time. I'd like to be at 170 - 175 with 12 to 15% BF by the end of 2009. |
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Heres a 6 week program that worked great for me. next time comes for you to switch programs give it a shot. http://findarticles.com/p/articles/mi_m0801/is_4_69/ai_n24924025/print?tag=artBody;col1 I wish I had time for a 4 day a week workout. Three days is about the max I can fit in. |
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Just finished workout 11. No injuries so far and my sets are going up easy. I've gained 2 pounds hopefully not 2 pounds of fat, and I feel like I have better speed and stability fencing.
Squats 3x5x205 Press 3x5x100 Power Clean 5x3x145 Bench 3x5x165 Dead 1x5x185 Hanging rows 12, 10, 8 According the the workout plan my squats will be at 3x5x270 by workout 24. I'll need to switch to a new workout at that point. There's no way I'll be able to keep adding 10 lbs a week to my squats. I was thinking about doing the same workout but switching squats and deadlifts. This way I'd be doing dead lifts twice a week and squats every other week. |
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Just finished workout 11. No injuries so far and my sets are going up easy. I've gained 2 pounds hopefully not 2 pounds of fat, and I feel like I have better speed and stability fencing. Squats 3x5x205 Press 3x5x100 Power Clean 5x3x145 Bench 3x5x165 Dead 1x5x185 Hanging rows 12, 10, 8 According the the workout plan my squats will be at 3x5x270 by workout 24. I'll need to switch to a new workout at that point. There's no way I'll be able to keep adding 10 lbs a week to my squats. I was thinking about doing the same workout but switching squats and deadlifts. This way I'd be doing dead lifts twice a week and squats every other week. You can do that, or you can just add 5lbs a workout. Near the end of my cycle, I was only adding 5lbs every other squat workout. Don't forget, this progression will not always equal 10lbs every workout, sometimes I felt as if I could do more and sometimes I felt crushed by the weight. Keep up the good work. -Chad |
| How long did you do the starting strength program? I'm thinking about doing it 3 times for a total of 36 weeks. After that I'm going to switch to something different for a while. I'm thinking about doing a slightly modified version of this http://www.defrancostraining.com/articles/38-articles/60-westside-for-skinny-bastards-part1.html |
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I did starting strength for 4 months. After a few workouts of adding 10lbs each time, I went down to 5lbs, and never made any chains or bought fractional plates to go up in 2.5lb increments.
I am now doing the "washed-up meathead" version of WS4SB III, like you posted a link too. I like it a lot, squatting 3 days a week wore me out after awhile. I am about to change the program up, been doing it for a month and he says to change up the max effort exercise about every month. I like the washed up meathead version because it is a 3 day a week program, which fits into my schedule very nicely. I'll let you know every so often how it is going, and if you have any questions about it don't hesitate to PM me. -Chad ETA: The program you posted is his first version of WS4SB, but it is not much difference than the washed up meathead version. |