body weight

Expert Discussion Strength Training
1

hey,
i bought the book naked warrior by pavel a few months ago and i wanna start doin the body weight exercises that come with it
the problem is i only hav gym acess 3 days a week and i wanna lift those 3 days with free weights, and if i do the naked warrior workout i feel i would overtrain i could do it tuesday or thursday also but i dont kno if that is enough recovery time. Any suggestions?
i also wanna kno how to split up my liftin days, like leg one day shoulders wednesday. Any sugestions on that would help also.
thanks

2

What sport are you trainign for, what are you goals etc? Tell us a little about youseld and we can take it from there.

3

im training for football i play linebacker/halfback
my goal is to lose about 10 pounds and get some more defintion while still gaining strength (mostly explosive) i wanna get my bench to 300 before the sophmore season starts next year im currently at 260
i also wanna get some more speed and especially quickness going from a 4.8 40 to a 4.6
i weigh 185
deadlift-425
squat- 375

4

With 3 lifting days available you may want to do a total body program focusing on multi joint compund lifts with a schedule which would include an olympic lift, a bench or push variation, a squat variation, a pull movement, a posterior chain exercise and 1-2 assistance exercises and a shit load of abs. As far as running… on your lifting days before lifting short acceleration training would cover the speed component and on your recovery days tempo running should be included. I’m not that familiar with “Naked Warrior” although I do own it (just have not had a chance to read it yet) but as long as the bodyweight exercises you pick are not to difficult you may be able to include then on your tempo/recovery days.

If you really are not confident on what you are doing your other option would be to check out Joe Defrancos program which you can find on his website under articles entitled “Westside for Skinny Bastards”. www.defrancotraining.com

5

thanks alot

6

No problem thats what we’re here for. If you have any more questions dont hesitate to ask.