How many reps do you use?
Does Charlie use the 6 day circuit weight routine for muscle gain?
3x8-10
Yes.
Not sure about this; I suppose it depends mainly on your level, i.e., if you need hypertrophy, you can use this phase -or the second half of it- for this purpose. Otherwise, I don’t see the point…
True. It all depends. Some athletes need more core and med ball. Some can and should do wieghts. I have some athletes that are strong but need a little extra muscle to get them thru the season.
explain this.
Originally Posted by Nikoluski
Otherwise, I don’t see the point…
Sorry, if -in the athlete’s opinion- hypertrophy is not necessary, why spending your time doing it?
Clear now?
Thanks NYCJay01.
Crystal.
thx!
Sure man. But let me be clear here. As Niko stated, It all depends on the individual needs. Some people need to build up, some just need to work on power. Others, need to work from the “core” out to the limbs. Not trying to preach but, it’s not all about being diesel. Concern yourself with being fast first then everything else.
Hope this helps.
JB
NP.
I’m very tall, so I’m less powerful than small athletes. Which is why I don’t really focus too much on power (although I don’t ignore it).
What’s your thoughts on increasing power, for tall people?
The more advanced the athlete becomes the less circuit type of weight training is needed. I like the hybrid circuit program that Istovan Javorek incoporates into his athletes. In Javorek’s program it shows at what intensity and volume the athlete should do the program. A beginner program can be anywhere from 8-12 weeks whereas an advanced athlete can be anywhere from 0-8 weeks. I did the beginner program last year and this year I will prioritize the program to an advanced athletes so I will do anywhere from 6-8 weeks for myself.
The reason I would use Javorek’s complex conditioning program is to keep my joints and ligaments healthy each year. As you know tendons/ligaments don’t grow faster then muscle so that is why I use this program in the GPP phase. After the program is over I would switch over to Charlie’s program as shown on the GPP DVD.
Nik, I hardly do any hypertrophy training throughout the year so I don’t see how 4-8 weeks a year for the intermediate-advanced athlete would really hurt their sprinting. Afterall, I don’t see an intermediate-advanced athlete really maintaining that hypertrophy throughout the year. Also the variation in the program for the intermediate-advanced athlete will produce bigger strength gains due not only to hypertrophy but also variation of exercises. This variation will also prevent burnout in the indoor season. So in conclusion, I like the circuit hybrid Javorek uses in his complex conditioning bc it strengthens the ligaments/tendons at a better ratio to the muscles then just simply strength training. This is important bc the athlete is not lifting wts during the transition period; therefore, when the athlete returns to the track club the last thing he needs is to get injured early in the season. I’m not saying the athlete would get injured using a proper strengh training program using vertical integration/periodization but it provides some insurance and also cuts fat at that same time.
From, http://staff.jccc.net/ijavorek/mf.htm
Javorek’s, Millenium Elite Athletes “Tremendous Pleasure” Conditioning Program
Copyright @ 2000 Istvan “Steve” Javorek
After the unexpected flow of interest about my full version of the “Big Fun” Program, I decided to further develop my concept of a revolutionary approach to “Body Building” especially after receiving several encouraging letters from competitive body builders and from the general public involved in exercising.
Back at my club in Romania, , I used to coach - next to my main function as a weightlifting head coach - an average of 30-40 body builders, designing their daily programs and organizing competitions.
In that period of time the name of the Romanian Weightlifting Federation was combined with Body-Building. Its name was Romanian Federation of Weightlifting and Culturism.
I remember my first bodybuilders had disproportionately developed musculature with a lack of general athletic abilities(sprint, jump, etc). I personally was a very multilaterally prepared and developed athlete, so I felt it was necessary to develop special rules of competition, which beside the physical presentation, an athlete must compete in : standing long jump; behind the head straight knees pull ups(touching the bar with the second vertebrate); medium grip bench press; (deep, weightlifting style) back squat(because there is a front squat also!!). I developed a point system giving 50% for presentation and equally dividing the rest of the points between the four exercises(bench press, squat , pull ups and standing long jump). This rule made a huge impact on my bodybuilders and was the turning point toward their harmonious muscular and athletic development.
This makes me feel confident that my approach will bring more enthusiasts to try and achieve satisfaction and successes with my program.
When “Muscle & Fitness” asked me again to write a new program for the magazine, I was happy to accept with just one request: let me continue with my - (I would call- revolutionary) approach- and let the American body builders and athletes learn a new, very healthy method to gaining strong, big and harmonious musculature.
This new program unlike the six weeks six times a week “ Javorek’s Big Fun # 1” program (the full version I provide upon request) is a 12 weeks, three times a week program. I call it “Javorek’s Big Fun #2” or “Javorek’s Millenium Elite Athletes Tremendous Pleasure Program”. Because of the high load, it may be performed in two different sessions daily, and performed three times a week for 12 weeks, or dividing into two separate workouts and performed for 24 weeks. Of course the neuro-muscular and hormonal stimulation will be very different, achieving the best result with the original version.
As everyone can see in my programs, I finish each day with abdominal and general explosive drills. The reason is that in my forty years of coaching experience I have come to the conclusion that it is much more beneficial to do explosive drills at the end of a daily program for a shorter period of time instead of performing a full hour separate workout.
I was born with the East-European plyometrics movement (which we just called “explosive drills”). I have helped athletes achieve great performance applying my philosophy to my hundreds of programs, which develop quick, fast and explosive musculature. Just three example who support the benefits of this kind of preparation: Dragomir Cioroslan, 1984 LA Summer Olympic Games bronze medalist , who is the head coach at the US Olympic Training Center in Colorado Springs for US Weightlifting Residence Program was able to perform a straight back flip after a 440 lb. clean and jerk. By utilizing my programs, Dragomir developed from a 15 years old 77 lb. kid - who suffered from rheumatic heart disease and rickets - into a European record holder and one of the most harmoniously developed athlete I have ever seen. He became a multiple national record holder and champion in weightlifting, but he also won the Romanian National Body Building Championship!
My second example, Istvan Tasnadi, a modern Hercules, and 1984 LA Summer Olympic Games silver medalist in weightlifting, was able to jump up 20 times consecutively on a 42 inch high box. He was also able to jump 8 stairs up on a stairway, and to run 7.1 sec. in the 60 m dash at a 246 lb. body weight.
Finally, Wesley Barnett, multiple US National Champion and record holder in two weight classes, (100 kg and 110 kg) 6-th at the 1996 Atlanta Summer Olympic Games, and the 1997 Weightlifting World Championship silver medalist, was my student between 1988-1991. During that time he recorded a 10.4 foot standing long jump, a 3.98 sec. 30 m sprint, a 36 inch standing vertical jump, and 64 feet on the overhead backward 10 lb. medicine ball throw.
A major feature of my programs is the very different approach to using shorter breaks between the sets of exercises. This must be modified for anyone who does not fit into an elite athlete’s physical shape by increasing and adjusting the break times to a trainee’s individual adaptation level!
Decreasing the break times between the sets has been a long experiment. During my own, and later my athletes’ athletic preparation, I realized that by shortening the breaks and increasing the intensity I can achieve higher quality muscular fitness and strength improvement. I have had very positive feed back from other coaches and athletes. From the many positive comments, I have come to the conclusion that a greater variation of exercises will stimulate the cardio-vascular and hormonal system. The human body (after a period of “fighting”) will adapt to the increased demand, and new doors will open in a clean, drug free athletic preparation.
One of the most important points what I realized in program design is that of exercise technique. Everyone must feel comfortable with all of the exercises within a program and must posses the correct technique for all of them. During my years of publishing articles in different journals and magazines, I realized that several exercises from my programs are not familiar to the general public. My dumbbell and barbell exercise video tapes show “in detail” information and descriptions of the exercises I utilize.
I feel it necessary to share with the readers several pieces of general information about the exercises from this program.
In the “Tremendous Pleasure” program there are dumbbell, barbell and general fitness exercises, including box jumps, step ups, lunges, walk lunges, pull ups on high bar, dips on parallel bar, abdominal programs and up-stairs activities.
Exercises with dumbbells always involve more active minor, major and balance muscles at the same time, using a wide range of motion. Dumbbell exercises are very dynamic and stimulatory.
Exercises with barbells are another group from the free weights family. In most of the cases with barbells, an athlete can isolate more effectively a muscle or muscle group, because the barbell itself eliminates some of the balance muscles’ involvement, or changes the order, the biomechanics and number of balance muscles participation.
Alternating and mixing up dumbbell and barbell exercises makes the program more enjoyable and it produces great stimulation on the whole vital body function.
Both the dumbbell and the barbell exercise groups produce a continuous stimulation on the muscular-skeletal (bones, ligaments, tendons, muscles) the cardio-vascular and the morfo-functional system. My personal experiences confirm the quasi general knowledge that weight bearing exercises can help to prevent injury, and osteoporosis. Research proves that weight training is not just preventive, but also very beneficial in recovering damaged joints due to arthritis, or after serious injuries.
Body building editors and several body builders are questioning why a body builder should perform a program like this. As a general conclusion in favor of doing this kind of preparation, I would like to present my philosophy of a new concept of athletics, body building and general fitness:
a) Avoid monotony in your workouts - doing year round almost the same routines make the neuro-muscular system tired which drives the body to burn out or “over-train”. Give your body a chance to enjoy your hard work. This program has a great number of exercise variations which makes it more enjoyable and stimulatory. Everyone who performs this program, (of course this includes only those who are physically and mentally ready to do it) will become, strong, vigorous, healthy and with perfectly balanced musculature.
b) At least after every six months take time off from your general exercise routines. Changing from a general routine will “shock” your body. At first, the change will act as active rest and later as a new form of stimulation to your body.
c) If you are a beginner, then start with basic exercises - one or two exercises per muscle group. Build up your program and exercise groups gradually; (For example, I have designed six different increasingly difficult 12 weeks conditioning programs including Javorek’s ” Big Fun “# 1 and now Javorek’s Tremendous Pleasure” Program). Each exercise must be performed with perfect technique!
d) Athletes of different sports, body builders and general fitness enthusiasts should benefit from this program
e) So, give your body an opportunity to take off from your year-round routine. Enjoy the hard work, and refresh your body’s improvement!!!
Special Instruction to the program: Javorek’s Barbell and Dumbbell Complex Exercises. Take the intensity always from the most difficult exercise of a respective complex, avoiding the chance of choosing too heavy weights and not being able of performing correctly.
Javorek’s Barbell Complex I. Exercise:
Barbell Upright Row X 6
Barbell High Pull Snatch X 6
Barbell Behind The Head Squat Push Press X 6
Barbell Behind The Head Good Morning X 6
Barbell Bent Over Row X 6
Perform In A Non-Stop, Continuous Order As Listed Above :
- 5 Exercises X 6 Repetitions = 30 Repetitions/Set. The Number Of Repetitions Can Be Changed In Order To Satisfy Different Goals. Long Distance Runners, Skiers, Bikers, Wrestlers Could Gradually Increase The Number Of Repetitions And The Weight, To Achieve A Higher Quality Specific Endurance And Power In Domain Of Endurance. On The Beginning Should Be Practiced Just Partial Or The Integral Complex I, But With Less Repetitions. Is Up To The Coaches Decision To Practice The Full Exercise And To Increase The Weight Also. If Low Ceiling, Certain Exercises Perform Seated.
Javorek’s Barbell Complex II. Exercise:
Barbell Upright Row X 3
Barbell High Pull Snatch X 3
Barbell Behind The Head Squat Push Press X 3
Barbell Behind The Head Good Morning X 3
Barbell Bent Over Row X 3
These Five Exercises Executed In A Non-Stop, Continuous Order By Three Repetitions Constitutes A Cycle. Perform In A Non-Stop, Continuous Order As Listed Above. Go Through The Exercises Once For Beginners, Then Gradually Increase The Number Of Cycles To Two, To Three, And For Different Endurance Sports Could Be The Coach Decision To Increase To Four Cycles In One Set. Also For A Prominent Cardio-Vascular Stimulation Of This Exercise, The Number Of Repetition For Each Exercise Could Be Increased Gradually. For Example : First Just For The Third Cycle, Then For Third, And Second, And Finally For All Three Cycles In One Set. Never Hurry In Increasing The Number Of Repetitions. Always To Keep In Mind The Perfect Technique Of Execution, Wide And Full Range Of Motion. If Low Ceiling, Certain Exercises Perform Seated.
Javorek’s Barbell Complex III. Exercise:
Barbell Regular(Supinated) Curls X 6
Barbell Upright Row X 6
Barbell High Pull Snatch From Hip X 6
Barbell Behind The Head Press X 6
Barbell Bent Over Row X 8
Barbell Behind The Head Squat Push Press Or X 6
Barbell Behind The Head Seated Press X 6
Barbell Behind The Head Good Morning X 10
Barbell Behind The Head Quarter Squat X 10
Barbell In Front Of Thighs Special Good Morning X 10
Perform In A Non-Stop, Continuous Order As Listed Above. If Low Ceiling, Certain Exercises Perform Seated.
Five Exercises X 6 Reps = 30 Reps/Set + 1 Exercise Of 8 Reps +
3 Exercises Of 10 Reps = 68 Reps.
Javorek’s Barbell Complex IV. Exercise:
Barbell Regular(Supinated) Curls X 3
Barbell Upright Row X 3
Barbell High Pull Snatch From Hip X 3
Barbell Behind The Head Press X 3
Barbell Bent Over Row X 3
Barbell Behind The Head Squat Push Press Or X 3
Barbell Behind The Head Seated Press X 3
Barbell Behind The Head Good Morning X 5
Barbell Behind The Head Quarter Squat X 5
Barbell In Front Of Thighs Special Good Morning X 5
Perform In A Non-Stop, Continuous Order As Listed Above. Go Through The Exercises Twice For Beginner, Three Times For More Advanced Athletes. For Different Sport The Number Of Repetitions For Each Exercise And The Number Of Cycles (The 9 Exercises In A Non-Stop, Continuous Order Is Equal With One Cycle) Could Vary, Determined By The Coach Or Personal Trainer. For A Remarkable Cardio-Vascular Stimulation Of This Exercise, The Number Of Repetition For Each Exercise Could Be Gradually Increased. For Example : First Just The Third Cycle From Three To Four Reps, Then The Third And Second Cycles From Three To Four Reps, And Finally All Three Cycles’ Repetitions To Be Increased Up To Four. But Every Coach Could Find Out Which Is The Best Combination For Every Individual Athlete At A Given Time. But Never Hurry In Increasing The Number Of Repetitions, And Always Keep In Mind The Perfect Execution. If Low Ceiling, Certain Exercises Perform Seated.
Javorek’s Dumbbell Complex I. Exercise:
Dumbbell Upright Row X 6
Dumbbell High Pull Snatch X 6
Dumbbell Squat Push Press X 6
Dumbbell Bent Over Row X 6
Dumbbell High Pull Snatch X 6
Perform In A Non-Stop, Continuous Order As Listed Above. If Low Ceiling, Certain Exercises Perform Seated.
Five Exercise X 6 Reps = 30 Reps/Set
Javorek’s Dumbbell Complex II. Exercise:
Dumbbell Upright Row X 3
Dumbbell High Pull Snatch X 3
Dumbbell Squat Push Press X 3
Dumbbell Bent Over Row X 3
Dumbbell High Pull Snatch X 3
Perform In A Non-Stop, Continuous Order As Listed Above. Go Through The Exercises (A Cycle) Once For Beginners, Then Gradually Increase The Number Of Cycles To Two, To Three, Or As Much The Sports Conditioning Coach Or Other Specialist Considers Necessary And Adequate. Also For A Remarkable Cardio-Vascular Stimulation Of This Exercise, The Number Of Repetition For Each Exercise Could Be Gradually Increased. For Example : First Just The Third Cycle From Three To Four Reps, Then The Third And Second Cycles From Three To Four Reps, And Finally All Three Cycles’ Repetitions To Be Increased Up To Four. But Every Coach Could Find Out Which Is The Best Combination For Every Individual Athlete At A Given Time. But Never Hurry In Increasing The Number Of Repetitions, And Always Keep In Mind The Perfect Execution. If Low Ceiling, Certain Exercises Perform Seated.
Javorek’s Dumbbell Complex III. Exercise:
Dumbbell Regular(Supinated) Curls X 6
Dumbbell Upright Row X 6
Dumbbell High Pull Snatch Regular Or From Hip X 6
Dumbbell Parallel Press X 6
Dumbbell Bent Over Row X 6
Dumbbell Squat Push Press X 6
Dumbbell Bent Over Kick Back X 6
Dumbbell Squat Upright Row X 6
Dumbbell In Front Of Thighs Special Good Morning X 10
Perform In A Non-Stop, Continuous Order As Listed Above. If Low Ceiling, Certain Exercises Perform Seated.
Eight Exercises X 6 Reps = 48 Reps/Set. + 1 Exercise X 10 Reps Total 58 Reps/Set
Javorek’s Dumbbell Complex IV. Exercise:
Dumbbell Regular(Supinated) Curls X 3
Dumbbell Upright Row X 3
Dumbbell High Pull Snatch Regular Or From Hip X 3
Dumbbell Parallel Press X 3
Dumbbell Bent Over Row X 3
Dumbbell Squat Push Press X 3
Dumbbell Bent Over Kick Back X 3
Dumbbell Squat Upright Row X 3
Dumbbell In Front Of Thighs Special Good Morning X 3
Perform In A Non-Stop, Continuous Order As Listed Above. Go Through The Exercises Twice For Beginner, Three Times For More Advanced Athletes. For Different Sport The Number Of Repetitions For Each Exercise And The Number Of Cycles (The Nine Exercises In A Non-Stop, Continuous Order Is Equal With One Cycle) Could Vary, Determined By The Coach Or Personal Trainer. For A Remarkable Cardio-Vascular Stimulation Of This Exercise, The Number Of Repetition For Each Exercise Could Be Gradually Increased. For Example : First Just The Third Cycle From Three To Four Reps, Then The Third And Second Cycles From Three To Four Reps, And Finally All Three Cycles’ Repetitions To Be Increased Up To Four. But Every Coach Could Find Out Which Is The Best Combination For Every Individual Athlete At A Given Time. But Never Hurry In Increasing The Number Of Repetitions, And Always Keep In Mind The Perfect Execution. If Low Ceiling, Certain Exercises Perform Seated
Javorek’s General Abdominal Program.
- For Advanced Performance Athletes Only
Motto: There are no dangerous abdominal exercises, just bad technique. The best conditioned athlete can be hurt by poor execution!!!
-
Lying Down, Arms Overhead, Simultaneous Knee Hugs… X 15
-
Crunches Regular Or In Four Sequences(Two Up + Two Down)… X 20
-
Parallel Leg Raise, Arms Under Hip … X 20
-
Lying Down, Hands Bent To Head, Alternate Knee Touch, Bicycle … X 20+20
-
Lying Down, Straight Legs Up, Half Jack Knifes… X 20
-
Seated, Hands Behind, Pointed Toes, Legs Raised To 30° Up & Down Scissors … X 30+30
-
Alternate Knee Bend, Twisted Sit Ups … X 10+10
-
Lying With Both Shoulders On The Floor, Arms Bent To Shoulders, Hip Twisted To
Left Or Right Side With The Top Foot Crossed Over, Crunches… X 20+20
-
Jack Knifes … X 15
-
Seated, Hands Behind, Pointed Toes, Legs Raised To 30° Side To Side Cross Scissors… X 30+30
-
Crunches Regular Or In Four Sequences(Two Up + Two Down)… X 20
-
Lying Down, Bent Knees, Hands Bent To Head, Alternate Leg Cross -Over… … X 20+20
-
Lying Down, Arms Bent To Head, Bent Knees Feet Hooked Under Heavy Dumbbells Or
Someone Stepping On Them, Half & Half Sit - Ups… X 15+15
-
Jack Knifes … X 10
-
Lying Down, Bent Knees, Feet On The Floor, Hold Up In Crunch Up Position… 4 X 15 Sec.
-
Lying Down, Straight Legs Up, Half Jack Knifes… X 20
-
Seated, Hands Behind, Pointed Straight Legs, Simultaneous Knee Pull To Chest, Kick
Out 30° From The Floor … X 15
- Lying On Right Or Left Side, Bent Knees, Top Hand Bent To Head, Bottom Hand Cross
On Side, (Left-Right) Side Crunches In Four Sequences(Two Up + Two Down)… X 20+20
-
Jack Knifes … X 15
-
Seated, Hands Behind, Pointed Straight Legs, Simultaneous 30° Leg Raise, Pull Knees
To Chest, Kick Out Close To Floor … X 15
-
Jack Knifes … X 15
-
Straight Legs Up, Hands On Thighs, Crunches… X 20
-
Lying Down, Arms Bent To Head, Bent Knees & Straddled Feet, Twisted Sit - Ups… X 10+10
-
Bent Knees Feet Hooked Under Heavy Dumbbells Or Someone
Stepping On Them, Different Size Dumbbells On Chest, Sit - Ups… X 20
-
Bent Knees, Feet On The Floor, Hold Up In Crunch Up Position … 4 X 15 Sec.
-
Lying on stomach, arms close to the body, bent at chest level. Holding the hip on the floor,
gradually straighten the elbows, looking up on the ceiling, and hyper - extending the back.
Hold this position for…15 sec. .then raise to hands & knees, curve(round) & arch back for .20 sec.
Then with straight elbows sit back on heels for…20 sec.
Before starting this program, every individual athlete must be capable of performing with perfect body posture each of these exercises with at least 20 repetitions. Depending on individual goals, or the coach’s prescription, repeat the program as many times is prescribed. On individual basis, other abdominal exercises could be added to the abdominal program, just never try to perform any sit - ups exercise with high repetition which you do not master perfectly. Do not take longer break than 10-15 seconds between exercises. Do it slowly but with a dynamic and continuous rhythm.
Remember: never raise your butt off from the ground while doing sit - ups; always hold your back curved, chin in your chest, head off from the ground, and try touching the ground with each vertebrate during a sit-up movement.
Javorek’s (Special) Half & Half Abdominal Program # 1
- For Advanced Performance Athletes Only
-
Hooked Feet Arms Cross On Chest Sit - Ups X 10
-
Hooked Feet Arms Cross On Chest Half Up & Up + Half Down & Down Sit - Ups X 10
-
Half Jack Knives X 20
-
Hooked Feet Arms Cross On Chest Half Up & Down Sit - Ups X 10
-
Half Jack Knives X 20
-
Hooked Feet Arms Cross On Chest Half Down & Up Sit - Ups X 10
-
Jack Knives X 10
Obs: If The Routine Becomes Very Comfortable And “Easy-To-Perform” Add Weight(Dumbbell On Chest) For The Hooked Feet Part Of The Program.
Javorek’s (Special) Medicine Ball Abdominal Program # 2
- For Advanced Performance Athletes Only
-
Hooked Feet Arms Cross On Chest Sit - Ups X 10
-
Hooked Feet Arms Cross On Chest Half Up & Up + Half Down & Down Sit - Ups X 10
-
Hooked Feet Medicine Ball Overhead Pass & Sit - Ups X 10
-
Half Jack Knives X 10
-
Hooked Feet Arms Cross On Chest Half Up & Down Sit - Ups X 10
-
Hooked Feet Medicine Ball Chest Pass & Sit - Ups X 10
-
Half Jack Knives X 10
-
Hooked Feet Arms Cross On Chest Half Down & Up Sit - Ups X 10
-
Hooked Feet Medicine Ball Overhead Pass & Sit - Ups X 10
-
Hooked Feet Medicine Ball Chest Pass & Sit - Ups X 10
-
Jack Knives X 10
Javorek’s (Special) Abdominal Program # 3
- For Advanced Performance Athletes Only
-
Hooked Feet Arms Cross On Chest Sit - Ups X 10
-
Hooked Feet Arms Cross On Chest Half Up & Up + Half Down & Down Sit - Ups X 10
-
Jack Knives X 10
-
Half Jack Knives X 10
-
Hooked Feet Arms Cross On Chest Half Up & Down Sit - Ups X 10
-
Jack Knives X 10
-
Half Jack Knives X 10
-
Hooked Feet Arms Cross On Chest Half Down & Up Sit - Ups X 10
-
Jack Knives X 10
-
Hooked Feet Arms Cross On Chest Half Up & Up + Half Down & Down Sit - Ups X 10
-
Jack Knives X 10
Week I. Day I
Dumbbell Upright Row 30s Break between the sets
60% 10,10 65% 10, 10 70% 10, 10 75%8,8 80% 8
Dumbbell Pronated Curls 25s Break between the sets
55%14 60%12 65%12 70%10,10 75%8
80%6
Barbell Wide Grip Bent Over Row 30s Break between the sets
55%10,10 60%10 65%10 70%10 75%8 80%6
Dumbbell Overhead, From Parallel To Linear, Rotational Press 30s Break between the sets
55%14 65%10 70%10,10 75%8,8 80%6
Dumbbell Parallel Squat Push Press 35s Break between the sets
60%10 70%10 65%10 75%8 80%6 65%10
80%6
Dumbbell Alternate Leg Lunges - Double Steps Count 40s Break between the sets
50%16+16 60%16+16 65%(16+16)2 70%14+14 75%14+14
Javorek’s Dumbbell Complex III 60s Break between the sets
40%1 45%1 50%2 55%2
Barbell Back Squat 60s Break between the sets
60%10,10 70%10, 10 80%6 65%10 80%6
Double Leg Up-Stairs Bounding - Minimum 22-24 Stairs (2 Flights)30s Break between the sets
3 Sets Of 3 Length
One Leg(Right) Up-Stairs Bounding - Minimum 22-24 Stairs (2 Flights) 30s Break between the sets
3 Sets Of 3 Length
One Leg(Left) Up-Stairs Bounding - Minimum 22-24 Stairs (2 Flights) 30s Break between the sets
3 Sets Of 3 Length
Up-Stairs Sprint - Minimum 22-24 Stairs (2 Flights) 30s Break between the sets
3 Sets Of 3 Length
Javorek’s General Abdominal Program
1 Set
Week I. Day II
Barbell Narrow Grip Upright Row 40s Break between the sets
50%12 55%12 60%10 65%10 70%10 60%12
75%8
Barbell Supinated (Regular) Curls 35s Break between the sets
40%14 45%12 50%12 60%10 55%12 70%10
Barbell Overhead Triceps Curls 35s Break between the sets
50%12,12 60%10,10 65%10 70%10,10
Barbell Incline Bench Press 40s Break between the sets
50%10 55%10 65%10 60%10 70%10 75%8
Barbell (Comfortable Width Grip) Behind The Head From Half Squat Press 35s Break between the sets
40%14 45%14 50%12 50%12 55%10
High Bar Pronated Grip Behind The Head Pull Ups Or Regular Chin-Ups Pull (With Weight Or Without Weight) 60s Break between the sets
10%10 15%10 15%10 15%10 20%8 25%6 0r
6 Set As Many You Can Perform With Correct Form
Dumbbell Walk Lunges - Double Steps Count. 45s Break between the sets
40%(20+20)2 45%(20+20)2 50%20+20 55%20+20
Barbell Wave Squat (4 Wave + 1 Jump) 45s Break between the sets
40%40 45%40 50%35 60%30 65%30
Javorek’s Barbell Complex IV 60s Break between the sets
40%1 45%1 50%2 55%2
Barbell Back Squat 30s Break between the sets
40%14 50%12 60%10 50%12 70%10 80%6, 6
Box Jump (The Height Must Be Individually Chosen) 60s Break between the sets
6 Sets X 10 Jumps Or
6 Sets X 10 Tuck Jump
Double Leg Up-Stairs Zig-Zag Bounding - Minimum 22-24 Stairs (2 Flights) 30s Break between the sets
6 Sets Of 3 Length
Run-Jump & Sprint - Minimum 22-24 Stairs (2 Flights)30s Break between the sets
6 Sets Of 3 Length
Up-Stairs Sprint - Minimum 22-24 Stairs (2 Flights) 30s Break between the sets
6 Sets Of 3 Length
Javorek’s Half & Half Abdominal Program # 1
1 Set
Week I. Day III
Dumbbell Lying On Back On Bench Fly 45s Break between the sets
40%16 50%14 60%12 65%10 70%10 75%8
80%6
Dumbbell Parallel Bench Press 45s Break between the sets
60%10 65%10 70%8, 8 75%8 80%6 85%5
Dumbbell Bent Over Row Kick Back Triceps Curls 40s Break between the sets
40%16 50%16 60%12 70%10 80%6, 6 85%5
Dumbbell Lying On Bench Pull Over 35s Break between the sets
60%10 65%10 70%10 75%8, 8 80%6 85%5
Dumbbell Incline Bench Press 45s Break between the sets
60%10 70%10 75%8 65%10 85%4, 4
Dumbbell Regular Curls X 10 + Upright Row X 8 + Press X 6 + Bent Over Row X 8 + Squat Push Press X 6 60s Break between the sets
40%1 45%1 50%1 55%1 60%1
Dumbbell Upright Row X 8 + Press X 6 + Regular Curls X 6 + Push Press X 6 + Upright Row X 8 + Squat Push Press X 6 + Squat Jump X 6 + Split Jump X 10 60s Break between the sets
45%1 50%1 55%1 60%1
Barbell Front Squat 45s Break between the sets
50%10 60%10, 10 65%10 70%10 75%6, 8
Double Leg Up-Stairs Bounding - Minimum 22-24 Stairs (2 Flights) 30s Break between the sets
6 Sets Of 3 Length
One Leg(Right) Up-Stairs Bounding - Minimum 22-24 Stairs (2 Flights) 30s Break between the sets
6 Sets Of 3 Length
One Leg(Left) Up-Stairs Bounding - Minimum 22-24 Stairs (2 Flights) 30s Break between the sets
6 Sets Of 3 Length
Up-Stairs Sprint - Minimum 22-24 Stairs (2 Flights) 30s Break between the sets
6 Sets Of 3 Length
Javorek’s Medicine Ball Abdominal Program # 2 30s Break between the sets
3 Sets
NOTE: This is a sample program, he does have a seperate sprinters program that is somewhat similar to the above.
Here is his official website, http://staff.jccc.net/ijavorek/
Thanks for the reply Supervenom.
Hi!
I am not saying that some hypertrophy is bad; after all I suppose most of us in this forum are far from the point of adequate hypertrophy. But again it goes back to the individual; if they tend to lose it easily, then yes, you might want to use it briefly and as “pass” to MxStr with fewer reps.
My original comment stems from the fact that PA (original post) has a BBing background, if I am not mistaken and I suppose the focus should be more towards Basic/Max Str -I should have clarified this. So again, it’s a “cost/benefit” ratio…
I agree with your first comments and I think I. King adopts similar thinking for the start of the season.
PS not sure about the variation in exercises, or at least about big changes; not bad perhaps, I just don’t like them too much, you understand…
If you are tall there are probably 2 things you need to work on:
Torso Strength
The first will be torso (core) strength. You will probably find this area harder to develop because of longer levers but it will be worth it in the long run because once you have it covered you will have a mechanical advantage (I think CF touches on this in the Jane Project DVD).
Strength through full ROM
Secondly, you will probably need a little more hypertrophy work to start with. Spend this time getting strong throught the entire ROM in all lifts with slightly higher rep ranges. I have found tall people usually sacrifice ROM as they aim to compete with shorter athletes in terms of the weight used for exercises. In this case I simply give them 2 or so more reps to complete and stop them early when thier form deteriorates.
As a general rule tall people may find they can’t handle as much weight in squats because of the increased moments but usuaully love deadlifts. In this case work on deadlift form initially and deadlift to shrug transitions (as if you were going to perform cleans/snatch) but be careful not to fatigue yourself too much (these transitions are explained on the Speed and Strength DVD). Once you have mastered this you can use high pulls from blocks or a hang as your major power exercise (no real need to do the catch if you find your height makes this difficult).
If you have no coaching help on the Olympic lifts (and don’t want to injure yourself) try and keep the deadlifts but use med ball work for power. Once you have enough strength to get that ball moving fast you will be able to display serious power! Try overhead med ball tosses, straight up tosses (like you are cleaning the med ball from between your legs) and the acceleration med ball drills on the GPP DVD.
Remember first strength then power. If you don’t think your power is increasing go back to strength work for a few weeks and come back to the power and retest your improvement.
TC
p.s. I’d be interested to hear from those coaches with experience conditioning Basketball players on thier experiences with taller athletes.
Variation is moreso for the advanced athletes. I noticed when I was young that my bench press knew no bounds until I hit 18 years of age at which point my max of 365 at become stagnant for sometime. So I guess it does depend on the athlete but I think intermediate-advanced athletes that are becoming stagnant will improve their bench press for example in the long run by varying their exercises as recommended by Zatsiorsky. Again the variation is to avoid platueing which usually rears its ugly head; for example, in any athlete bench pressing over 315lbs at which point the strength in that particular exercise increases at a decreasing rate.
P.S. I didn’t know about the previous bodybuilding backround but I still think that the Istavan Javorek program is essential in this case not necessarily for building hypertrophy but for letting the joints/ligaments increase at the same rate as the muscle (same rate is just a guess but I think you get the idea). If bodybuilding is what he was doing before then the muscle is may already be to big to just jump into strength training. The reason for this is that bodybuilders do many isolated machine exercises that; for example, only work the primary muscle group and the secondary muscle group is not worked as much (as freeweights) if at all. With freeweights you are using the whole body (or at least most of it in some form)like squats for example but in the leg press you are not using any core muscles and etc. Therefore, a bodybuilder just simply deciding to either to do a heavy squat or all out sprinting can cause severe injury in his first few weeks of such activity (assuming this is the first year of sprinting after such a long layoff).
You can get power from explosive med ball throws, how heavy and fast you lift also plyometrics. Being tall should not be too much of a limiting factor for gaining power. I mean look at the NBA. Everyone is a giant yet they are strong and explosive.
Maybe forum members can share info on the Al Vermeil seminar. I’m sure Mr. Vermeil knows a thing or two about how to train tall athletes 
As far as what you should be doing, it all depends on you.
If you dont mind doing so, could you list some info about yourself and your training?
Good post and sound advice on medicine ball work.
Just a comment here on the above described weight’s exercises selection/preference and teaching sequence. IMO, both hip and quad dominant exercises are needed for balance and irrespective of the athlete’s “preference” -under normal circumstances.
Also, I would much prefer an “upper to lower” teaching sequence on the lifts (i.e., starting from above the knee and ending with the whole movement). If you start from the floor you have a more “whole” approach, which isn’t always easy to grasp.
Thoughts/Comments?
PS I understand that your “off block” work refers more to power…
Let’s just say that I wouldn’t like big variations in exercise selection within a certain -rather long- cycle leading to a big for the athlete event.
As for your second paragraph, if this is the BBing background of the athlete, then I agree with your comments.
Yes! I like this teaching sequence as well and this is the way I learned; in agreement, I would not incorporate deadlifts bc they can cause too much confusion when learning the OL. What I mean is deadlifting with say 1 plate a side or over 135lbs. The confusion can screw up your learning of the OL, I am specifically referring to the hip movement when you are lowering the bar from thigh high to just above the knees. The athlete might start focusing on bending the hips and knees in the incorrect sequence if he is doing deadlifts while trying to learn the Clean.
I think I understand your concerns, but in case a deadlift is too loaded, you can always concentrate on the concentric part only.
Besides, if performed at separate sessions, perhaps it’s not a big issue anyway…