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Gant Grimes
01-19-2011, 01:41 PM
I was consolidating paper and decided to post before I threw stuff out. Here are three programs that I have used or written (and received subsequent positive feedback).

***
1. My judo program

This is what I'll be using this year for general conditioning. My lead up program will change a bit, but this will be my base.

A:
Squats (ME)
Squats (tempo)
Prowler work

B:
Power snatch
Barbell complex, 5x8 ascending
Working up to a max set of 8 on your fifth set of a 48-rep complex will force you to become a man, even if you're a woman. Or a CFing male. It is appropriate for any worthwhile pursuit I can think of.

C:
Press (ME)
Dips (tempo) + pullups
Conditioning w/implements

D:
Power clean
DL
Row

5 week cycle: 4 weeks on, 1 deload
3 workouts/week
Week 1: A1 B1 C1
Week 2: D1 A2 B2, etc.
1, 2, 3 tracks 531 for strength and something like the EZ program for WL. Conditioning depends on where I am in my tourney cycle.

***
2. Strong back hybrid

M:
Squat
Rack pull
Jerk support

W:
Power snatch
Push press
Complex, 5x3 ascending

F:
Power clean
Press
DL

I got obsessed with a sturdy back and trunk the second half of last year. It was fun. If you think seeing your traps through a parka is worth smashing yourself into the ground, this program is for you. 3 weeks on/1 deload. And deload here equals damn near no activity.

PS Drink beer and eat 2+ pounds of meat daily.

PPS You need to be really really good at recovering.
***
3. The EZ program

I wrote this for a formerly strong buddy who had run his muscle off. He wanted strength progressions, OL practice, and general conditioning that would still allow him to work in extra sessions of trail running or kettle-nut swinging. 3 weeks on/1 deload. I like this one a lot.

Justin Arnold
01-19-2011, 08:55 PM
Thanks for posting this. The EZ hybrid looks like it could be really useful for me.

Jim Glover
01-20-2011, 06:01 AM
The EZ plan has been great for me over the past 2 months. I superset squat and bench on day 1. And only hit the conditioning every other Tuesday due to time constraints.

Leon Robotham
02-10-2011, 02:30 PM
Thanks, Gant.

As well as the ascending weight complex I'm pretty sure the ME+Tempo+Prowler will be a bitch!

Jon Pechette
02-10-2011, 05:07 PM
Nice, I'll have to try out the first two sometime. The EZ program is very similar to what I'm doing now, but with slightly less volume.

Derek Weaver
02-10-2011, 09:42 PM
Gant,
If you check in at any point, I just had a quick question on the EZ program.

for your buddy, did he have any recovery issues getting 3 days in of lifting/week? You said he was still fitting in some KBs and trail running, but was there ever a time that he may have had to extend his lifting schedule over maybe an 8-10 day period?

Leon Robotham
02-11-2011, 07:21 AM
Gant,
If you check in at any point, I just had a quick question on the EZ program.

for your buddy, did he have any recovery issues getting 3 days in of lifting/week? You said he was still fitting in some KBs and trail running, but was there ever a time that he may have had to extend his lifting schedule over maybe an 8-10 day period?

With enough quality food i doubt he'd have issues with recovery because there is a day of rest between the sessions and two days rest on the weekend.

Derek Weaver
02-11-2011, 02:35 PM
With enough quality food i doubt he'd have issues with recovery because there is a day of rest between the sessions and two days rest on the weekend.

Ideally this would be the case. But depending on how much trail running, age, and stress levels outside of training it changes the equation.

Every once in a while things have to get changed because of this. Even people who are just lifting may have to go to 2 days/week at 2 workouts per day when they are working out to allow more time for recovery.

That's why I was asking. To see if anything like this had come up before.

Dave Coughlin
02-13-2011, 08:05 PM
Nice work Gant, the hybrid evolves again!

I was thinking about going with the Texas Method, but those 5x5s were pretty intense. Recovery might be an issue for me, if my shift night I don't sleep too well (which is almost always a given). This template gives me some wiggle room throughout the week, which I usually utilize. My questions to you are as follows:

-How many days a week are you doing other active stuff? Meaning BJJ, Highland Games prep, or anything else....I like to compete in a variety of stuff, like you; so I'm interested in seeing how you integrate the non-barbell days.

-What would be a good progression with developing my olympic snatch and clean? You list the power versions of both, which IIRC you said you prefer in your original Hybrid thread. Should I start with the Hang Power versions one week, power the next, and then into the olympic versions? I ask because I may try my hand at a masters olympic competiton in the late spring/early summer.

Leon Robotham
02-14-2011, 05:29 AM
Ideally this would be the case. But depending on how much trail running, age, and stress levels outside of training it changes the equation.

Every once in a while things have to get changed because of this. Even people who are just lifting may have to go to 2 days/week at 2 workouts per day when they are working out to allow more time for recovery.

That's why I was asking. To see if anything like this had come up before.

Aha sorry i just thought that because he was formerly strong and would be embarking on this program to get him strong again, while still being able to do the odd trail run or KB training that he likes to do that the volume wouldnt be too high on these extra curricula activities because of the main goal.

Derek Weaver
02-14-2011, 01:45 PM
Aha sorry i just thought that because he was formerly strong and would be embarking on this program to get him strong again, while still being able to do the odd trail run or KB training that he likes to do that the volume wouldnt be too high on these extra curricula activities because of the main goal.

Yeah, I was more just curious and you're probably right that if it was the odd trail run a couple days per week or some KB swinging it wouldn't be an issue.

Jim Glover
02-14-2011, 03:21 PM
Gant,
If you check in at any point, I just had a quick question on the EZ program.

for your buddy, did he have any recovery issues getting 3 days in of lifting/week? You said he was still fitting in some KBs and trail running, but was there ever a time that he may have had to extend his lifting schedule over maybe an 8-10 day period?

No.

I wrestle on Sundays, push the prowler, run, or play around with kettlebells when I have time or a day off of work but the core three days never changed until we got a crap load of snow and I couldn't get to the gym.

I stick to the plan. Starting this week I'm adding more light conditioning sessions at the end of day and every other Monday I'll train in the gi one to two times.

Derek Weaver
02-14-2011, 03:46 PM
Hey Jim
Thanks for responding. Cool to see that you didn't have to change things outside of weather affecting access to the gym. How have the Oly progressions gone thus far?

Jim Glover
02-15-2011, 05:41 PM
Hey Jim
Thanks for responding. Cool to see that you didn't have to change things outside of weather affecting access to the gym. How have the Oly progressions gone thus far?

My oly lifts are progressing but the main goal of this training plan is rebuilding. I scaled my weights way back to start the 5-3-1 cycle and I won't let my ego force me chase weights I'm not ready to attempt. Plus I'm a big wus and have avoided rep work over the years and the higher rep final sets are good for me.

My plan for now is to keep grinding away. I'm adding in more stuff right now. I'm grappling more simply because it's always been something I do and I'm add the kettlebells back more aggressively because I'm attending the Buckley/Dolby kettlebell work shop in April.

I don't plan on changing anything in the core program until I talk to Gant in person at the Putting All Together seminar in DFW in April.

Anything extra is just that so I don't let it affect anything significant on my core days.

Gant Grimes
03-09-2011, 07:14 AM
Gant,
If you check in at any point, I just had a quick question on the EZ program.

for your buddy, did he have any recovery issues getting 3 days in of lifting/week? You said he was still fitting in some KBs and trail running, but was there ever a time that he may have had to extend his lifting schedule over maybe an 8-10 day period?

My thread notification must have been messed up. Sorry to leave questions hanging for so long.

Jim answered this, but here's the thing. You can do a lot, A LOT of work if you manage this thing properly. The key to weight training to support a sport or conditioning routine is to do low volume, high intensity work. I don't do much in the way of assistance. I get 6-8 hours a week of assistance work on the mat. That's plenty.

Gant Grimes
03-09-2011, 07:23 AM
Nice work Gant, the hybrid evolves again!

I was thinking about going with the Texas Method, but those 5x5s were pretty intense. Recovery might be an issue for me, if my shift night I don't sleep too well (which is almost always a given). This template gives me some wiggle room throughout the week, which I usually utilize. My questions to you are as follows:

-How many days a week are you doing other active stuff? Meaning BJJ, Highland Games prep, or anything else....I like to compete in a variety of stuff, like you; so I'm interested in seeing how you integrate the non-barbell days.

-What would be a good progression with developing my olympic snatch and clean? You list the power versions of both, which IIRC you said you prefer in your original Hybrid thread. Should I start with the Hang Power versions one week, power the next, and then into the olympic versions? I ask because I may try my hand at a masters olympic competiton in the late spring/early summer.

Volume in the weight room gets me, as well. The EZ isn't designed to get you hyooge. It's designed to build useful power and strength while allowing you to dabble in something else. It could be a nice stand-alone program, as well.

Here is my outside-the-weightroom schedule
* teach kids judo: 2 days/2 hours
* judo: 1 day/2 hours
* teach/do judo competitors/conditioning class: 1 day/2 hours
* teach/do jujitsu: 1 day/2 hours
* wrestling: 1 day/1 hr
* coach kids soccer: 3 days/3 hours
* MTB/trail stuff (ideally): 1 day/1.5 hours
* play outside with kids, kayak, whatever

When HG gets here, I'll trade conditioning for throwing.

The progression I like for developing a snatch and clean is to do a snatch and clean. I'm not great at either lift, and I don't care to be. I use the power versions because I want you pulling the bar as high as possible. No need to let a front squat or OHS mess with your lifts or recovery.

As for progression, Rip teaches the full lift, Greg parts it out, and Glenn teaches something in the middle. They all work, and they all have literature on it.

Gant Grimes
03-09-2011, 07:27 AM
Yeah, I was more just curious and you're probably right that if it was the odd trail run a couple days per week or some KB swinging it wouldn't be an issue.

This is ancillary stuff we're talking about. The occasional 5K nature jog or kookyball swinging is fine. Running 50 miles a week or doing a couple 10 minute SCCJ with 2x32kg is a different story.

Derek Weaver
03-10-2011, 04:10 PM
My thread notification must have been messed up. Sorry to leave questions hanging for so long.

Jim answered this, but here's the thing. You can do a lot, A LOT of work if you manage this thing properly. The key to weight training to support a sport or conditioning routine is to do low volume, high intensity work. I don't do much in the way of assistance. I get 6-8 hours a week of assistance work on the mat. That's plenty.

Yeah, I started to figure this out after actually putting my thinking cap on. Good point about getting a lot of assistance stuff on the mat, or in any other sport for those of us who aren't grapplers.

This is ancillary stuff we're talking about. The occasional 5K nature jog or kookyball swinging is fine. Running 50 miles a week or doing a couple 10 minute SCCJ with 2x32kg is a different story.

Ties in with above and makes sense. More or less how my own training has begun to go as I've done more conditioning, and am trying to heal after hurting myself again. As one side (conditioning, competition etc.) goes up, the other (gpp/weight room stuff) goes down. Basic stuff to the point that I often muck it up.

Chris Turnbull
03-11-2011, 01:30 PM
Hi,

Can you please explai what you mean by implements dips/chins and is that as well as the conditioner.

Alos, is there anyone doing the 531 ancillary lifts as well as the metcon and if so are you doing 5 sets. Are you supersetting those lifts?

Thanks

Chris