Here is a routine, notice the Dan Pfaff influence. Looks pretty good to me.
Monday. Warmup- 30 min
6-8 x 30-40m sprint
Hurdle hops linear and lateral 36" @8’ linear 33"@ 8’ lateral.
Power clean from ground, 5x5x3x3x2x1 to sub max strength till week three progress to 100% and same with squat.
Med ball heaves
Bike cool down
Standard regeneration with hot and cold contrast.
Tues. warm up 30 min
Strides 50m x 5
8 sets of elastic strength bounds @ 30m.
Core strength in the gym. Med ball routine, abs, secondary strength and prep for wednesday with stretching and cool down.
Wed. Warm up
5x 60m sprint.
Bench (same as Clean) 5x5x3x3x2x1.
Leg Complex- lunges, lunge goodmorning, and step ups onto a box. 3 sets of 8 reps per leg @25%-30% body weght with 30 sec rest between exercises.
Light rudiment hops to cool down.
Thursday. Regeneration testosterone release and growth hormone release workout. 10 upper body excercises at ten reps per exercise and 30 sec rest between 3 sets. Bike at max for 10 sec ten reps with one minute rest. Core stabilization routine.
Fri. Snatch, jump squat, and all secondary upper body. 3x10 all reps all exercises. cool down with a long jog 1-3 miles.
Sat< 8x 100m sprint hard. Cool down with a bleacher workout.
Some of the structure of that routine reminds me of what one of my friend’s coaches does. He was the former coach of the Kallur’s. I haven’t seen the testosterone and GH release workout before. How beneficial do you believe that to be? A bleacher workout? Is that like stadium steps? If so, that’s a fairly strenuous warm down no?
Regeneration testosterone release and growth hormone release workout. 10 upper body excercises at ten reps per exercise and 30 sec rest between 3 sets.
This is mainly a cortisol releasing workout, of course, GH, too, but it’s far from a regeneration workout, IMO.
How can you know that if you don’t know the weights involved? Could be very light.
These are protocols derived from Kraemer’s research. They are high density/moderate-high intensity (load) kind of programs that mainly stimulate GH release but cortisol as well. Given the 30 sets of total volume, the initial T stimulation is defeated by the increase of cortisol.
If the weights were very light then they would not be T stimulating (T stimulation seem to be linked to the exercise load) and would be GH stimulating to a lesser degree.
Lactic runs and high intensity weight training give enough T and GH stimulation. A recovery session with (light) weights would make sense and could look like that, but then it should not be named “hormone stimulating”.
Sometimes peoples research and minds can’t leave the weight room. Stimulation is based on intensity, density and volume and T stimulation may come from exercise outside the weightroom altogether. that’s why i don’t like this type of name- attaching to exercise.
I tend to agree with the light weights involved…see other Dan’s alumns…there are BB circuits used By LSU coaches, using 24 exercises…1 set each 12-15 reps at less than 50% , published on another board…maybe here in the archives too…
I looked thru Dan’s programs I have, he only states 2-3x10 Body Building style, short rest. I have never witnessed such workouts when I was at UT.
To me BB style is to failure, meaning 10RMs.
Anyhow, that is how the mainly GH (and cortisol) and some T stimulating workout is supposed to be done (see also Charles Poliquin’s Manly Weightloss workouts -> 10RMs with 30" R.I; same Kraemer derivation), otherwise it is a sort of regeneration workout that has nothing to do with bodybuilding or hormone releasing.
I think that your definition of BB style is a little different than what Dan sees it as. Seeing as that this microcycle is heavily influenced by him, I would think that the workout is the equivalent of the BB circuits that Dan prescribes.
Yes, DB was there, I actually trained with the group on my second visit.
P.S.: Mike Young wrote that defining “Tempo weight training” those “BB” sessions would be accurate; this reinforces my point of “BB” or “hormone stimulating” being misnomers (thus those are regenerative sessions only, via blood circulation more than anything).
Understandable, but do they look anything like the templates that have been tossed around? From what I have read Bailey was quite an animal in the weight room.
I had heard that Donovan could clean 330 or so without much trouble. Glenroy was a bobsledder so I would think he was stronger than the average sprinter.
Back in 1996 I read an article in which Donovan claimed a 52’’ vertical and that he had a scar on his head from hitting it on the rim. While this is probably an exaggeration I wouldn’t doubt that with his body structure he could jump out of the gym.
) but I would not share them without permission. Sorry.