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Old 01-19-2011, 01:41 PM   #1
Gant Grimes
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Posts: 1,373
Default Hybrid: trois variations

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.
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Last edited by Gant Grimes : 01-19-2011 at 01:44 PM.
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Old 01-19-2011, 08:55 PM   #2
Justin Arnold
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Thanks for posting this. The EZ hybrid looks like it could be really useful for me.
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Old 01-20-2011, 06:01 AM   #3
Jim Glover
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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.
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Old 02-10-2011, 02:30 PM   #4
Leon Robotham
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Default

Thanks, Gant.

As well as the ascending weight complex I'm pretty sure the ME+Tempo+Prowler will be a bitch!
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Old 02-10-2011, 05:07 PM   #5
Jon Pechette
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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.
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Old 02-10-2011, 09:42 PM   #6
Derek Weaver
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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?
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