Monday, June 15, 2015

My Next Training Split - Focusing on The Big Four Lifts and Cardioacceleration



Well my new training split will remain focused on squats, deadlifts, bench press and overhead press.

Less machines and more free weight, bands and suspension training. My biceps are really in lacking shape so a daily light pump will be implemented ala Rich Piana.

I debated on whether I would go MAX-OT or maybe Stronglifts 5x5 or even a 10x10 or maybe some Chad Waterbury or Charles Staley EDT. So many choices so I decided to focus on the Big Four Lifts and do some cardioacceleration ala Jim Stoppani.

Monday
Squats
Cardioacceleration
Assistance Work
Biceps***

Tuesday
Standing Overhead Press
Cardioacceleration
Assistance Work
Biceps***

Wednesday
Bench Press
Cardioacceleration
Assistance Work
Biceps***

Thursday
Trap Bar Deadlift
Cardioacceleration
Assistance Work
Biceps***

Friday
Traps and Arms

Saturday
Walking
Biceps***

Sunday
Walking
Biceps***

***Biceps super light

Good Cardioacceleration Exercises according to Dr. Jim Stoppani
  • Running in place
  • Jump rope
  • Jumping jacks
  • Jump squat (body weight)
  • Power push-up or regular push-ups
  • Dumbbell clean (or DB power clean)
  • One-arm kettlebell snatch
  • One-arm kettlebell clean and jerk
  • Kettlebell swing
  • Heavy Bag Work (punches, kicks, elbows, knees, etc.)
  • Medicine ball overhead throw
  • Medicine ball underhand throw
  • Medicine ball slam
  • Burpees
  • Bodybuilders
  • Bench step ups
  • Land mines

Reference:

Davis, W. J., et al. Elimination of delayed-onset muscle soreness by pre-resistance cardioacceleration before each set. J Strength Cond Res. 2008 Jan;22(1):212-25.