Routine

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   I posted something similar to this on another thread, and I thought I would try this one.

I was wondering if anyone has any tips on how to improve my regular weightlifting routine (what to add, what to drop) for highland games training.

Currently, I have a 3 day (I use this when the wife and baby want me around more) and 4 day routine.

On the three day routine, I do three exercizes for the chest and three exercizes for the back on day one. Each week I change the types of exercizes slightly, sticking with some core workouts. For example on week one I will do flat bench (all 3 sets of 8 reps), incline and cable. week two is flat bench, decline and another cable routine.

On day two, I do arms and shoulders. three exercizes for the bicepts, triceps, and shoulders and two for the forearms. Same as day one, they differe each week. (one week I do dumbell curls, straight bar curls and concentration, the next I do ezbar curls, straight bar on cables and hammer)

On day three I do legs. one week I do squat, leg extension, leg curl and some sort of calf routine. next week I do leg press, deadlifts, straight leg deadlifts and a calf routine.

On the four day routine, I just separate the back from the chest for its own day and add the shoulder workout that day as well. 

I have been lifting for many years and have been doing this change-up routine for the last two.

So, what do you think. What am I missing? What will work better? Is there a split you think is more beneficial or quicker? 

Your tips are apprechiated.

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McBain1975 Members Profile Send Private Message Find Members Posts Visit Members Homepage Add to Buddy List Postaholic Joined: 8/30/04 Location: United States Status: Offline Points: 1596	Post Options Post Reply Quote McBain1975 Report Post Thanks(0) Quote Reply Topic: Routine Posted: 12/15/04 at 9:49am
	I posted something similar to this on another thread, and I thought I would try this one. I was wondering if anyone has any tips on how to improve my regular weightlifting routine (what to add, what to drop) for highland games training. Currently, I have a 3 day (I use this when the wife and baby want me around more) and 4 day routine. On the three day routine, I do three exercizes for the chest and three exercizes for the back on day one. Each week I change the types of exercizes slightly, sticking with some core workouts. For example on week one I will do flat bench (all 3 sets of 8 reps), incline and cable. week two is flat bench, decline and another cable routine. On day two, I do arms and shoulders. three exercizes for the bicepts, triceps, and shoulders and two for the forearms. Same as day one, they differe each week. (one week I do dumbell curls, straight bar curls and concentration, the next I do ezbar curls, straight bar on cables and hammer) On day three I do legs. one week I do squat, leg extension, leg curl and some sort of calf routine. next week I do leg press, deadlifts, straight leg deadlifts and a calf routine. On the four day routine, I just separate the back from the chest for its own day and add the shoulder workout that day as well. I have been lifting for many years and have been doing this change-up routine for the last two. So, what do you think. What am I missing? What will work better? Is there a split you think is more beneficial or quicker? Your tips are apprechiated.
	N�l m� ag duine le daoine.

Wayne Hill Members Profile Send Private Message Find Members Posts Add to Buddy List Postaholic Joined: 8/29/04 Location: United States Status: Offline Points: 2935	Post Options Post Reply Quote Wayne Hill Report Post Thanks(0) Quote Reply Posted: 12/15/04 at 11:13am
	Do you get sore in your current workout? If so, you're detraining between workouts, which is likely to hold you back. I generally recommend more of a whole-body workout, hitting each bodypart in each workout. -Wayne
	"We may be small, but we're slow." - MIT Rugby

M-BAAB Members Profile Send Private Message Find Members Posts Add to Buddy List Postaholic Joined: 8/30/04 Location: Jamaica Status: Offline Points: 3515	Post Options Post Reply Quote M-BAAB Report Post Thanks(0) Quote Reply Posted: 12/15/04 at 11:24am
	MCBain- looks more like a bodybuilding workout than a Highland workout.In my humble opinion, you need to add lots of olympic lifts - snatches,cleans,etc. and learn all about plyometrics- jumping and bounding explosive drills and lots of throwing(and remove all that slow lifting). Remember we do about 25 -30 all out, all body single efforts in a typical game - you need to train that way.You will be a better thrower from nothing but snatches and plyometrics and lotsa throwing than all that other stuff. Does this make sense?

Skullsplitter Members Profile Send Private Message Find Members Posts Add to Buddy List Postaholic Joined: 8/29/04 Location: United States Status: Offline Points: 1047	Post Options Post Reply Quote Skullsplitter Report Post Thanks(0) Quote Reply Posted: 12/15/04 at 12:34pm
	Amen Brother! Wow, I feel motivated just reading that. For real, what Big Mike is saying is the gospel and you would do yourself a favor to forget bodyparts and think about whole body lifts/exercises, like cleans, snatches, high pulls, fast deadlifts, plyometrics. As Mike had said last week, get some implements and wear them out, because that is what we compete with. If it were a weightlifting contest there would be barbells on the field (that is an original quote).
	"I am the thread, the pupil, and the eye of the needle is my teacher"

grasshopper Members Profile Send Private Message Find Members Posts Visit Members Homepage Add to Buddy List Postaholic Joined: 8/29/04 Location: Berwick, Maine Status: Offline Points: 3348	Post Options Post Reply Quote grasshopper Report Post Thanks(0) Quote Reply Posted: 12/15/04 at 3:08pm
	Ive switched to three days a week of squat, clean, and snatch variation and anxious to see the results next year. Never done these types of lifts before, but the learning curve is getting better. The two gentleman above really know what they are talking about. Throwing is the only way to go. I read a quote once. Might have been here. Roughly it said if a fighter wants to get better at fighting.....they fight, and if a dancer wants to get better at dancing.....they dance. So if a thrower (thats us) wants to get better at throwing.......we throw. Sorry im babling now. TROB Bill. I want a shot at the log!!!!

Tim Pinkerton Members Profile Send Private Message Find Members Posts Add to Buddy List Senior Member Joined: 8/29/04 Location: United States Status: Offline Points: 713	Post Options Post Reply Quote Tim Pinkerton Report Post Thanks(0) Quote Reply Posted: 12/15/04 at 4:42pm
	I feel that all of the info given to you is already is solid. If I were to add anything it would be that during the off season I feel that it is ok to work a few non-speed lifts like heavy squats or dead lifts. This time of year is a great time to build your 'limit strength'. Still do the o-lifts but do them before the heavier slower ones, i.e. Snatch then Squat or Jerk then Bench. I have found a great program in Joe Kenn's book that works around a full body work out 3 times a week and it may be the best system that I have seen for athletes in a while. If you have read Bill Starr's book "The Strongest Shall Survive." you kind of have an idea of what it is based on. Hang Clean, Squat, and Bench. Heavy, medium, and light. The down fall to Starr's program was that you did all of your heavy stuff on the same day so by the time you got to your last exercise(usually bench) you were shot. Kenn basically (I'll keep this very basic for this post) has you do heavy for one, medium for another, and light for the last. Each day you rotate which one gets what kind of emphaisis. There are also assistance lifts thrown in there too to cover 'your' weak points (see: Westside/Louie Simmons). This will cover all of your bases during the cold months and is easily scaled back and adapted come time to compete during the summer. I hope that made some kind of sense. I can't type as fast as I think. Edited by Tim Pinkerton
	"Big ain't Strong...Strong is Strong." Visit our training page at: http://www.facebook.com/#!/pages/Get-U-Fit-Training-Systems/ 119414814828174

McBain1975 Members Profile Send Private Message Find Members Posts Visit Members Homepage Add to Buddy List Postaholic Joined: 8/30/04 Location: United States Status: Offline Points: 1596	Post Options Post Reply Quote McBain1975 Report Post Thanks(0) Quote Reply Posted: 12/16/04 at 2:36am
	I figured that workout was not working for what I wanted it to do. How does this sound: 2-3 days in the gym working whole body (snatches and such) 1-2 days throwing and poly. I would like more information on Polymetrics. I plead ignorance on it. Where can I find out about it?
	N�l m� ag duine le daoine.

G-man Members Profile Send Private Message Find Members Posts Visit Members Homepage Add to Buddy List Senior Member Joined: 8/29/04 Location: United States Status: Offline Points: 457	Post Options Post Reply Quote G-man Report Post Thanks(0) Quote Reply Posted: 12/16/04 at 2:39am
	Get big rock, pick up big rock, throw big rock, carry big rock, repeat pick up big rock, throw big rock, carry big rock, pick up big rock, throw big rock, carry big rock, repeat pick up big rock, throw big rock, carry big rock,

G-man Members Profile Send Private Message Find Members Posts Visit Members Homepage Add to Buddy List Senior Member Joined: 8/29/04 Location: United States Status: Offline Points: 457	Post Options Post Reply Quote G-man Report Post Thanks(0) Quote Reply Posted: 12/16/04 at 2:49am
	I figured that workout was not working for what I wanted it to do. How does this sound: 2-3 days in the gym working whole body (snatches and such) 1-2 days throwing and poly. I would like more information on Polymetrics. I plead ignorance on it. Where can I find out about it? This looks alot better than your original workout!

grasshopper Members Profile Send Private Message Find Members Posts Visit Members Homepage Add to Buddy List Postaholic Joined: 8/29/04 Location: Berwick, Maine Status: Offline Points: 3348	Post Options Post Reply Quote grasshopper Report Post Thanks(0) Quote Reply Posted: 12/16/04 at 8:44am
	I was jus talking to Wayne Hill today and you should also try and so your lifts from fastest to slowest. Like if your doing Squats, Cleans and Snatches you need to do them in order of (snatches, cleans, and squats). In terms of plyos you can look up lots of box jump excersises, and medicine ball throws. Should work for ya. TROB

ron b Members Profile Send Private Message Find Members Posts Visit Members Homepage Add to Buddy List Newbie Joined: 8/29/04 Location: United States Status: Offline Points: 21	Post Options Post Reply Quote ron b Report Post Thanks(0) Quote Reply Posted: 12/16/04 at 4:23pm
	McBain, take a look at this site: http://www.exrx.net/Lists/PowerExercises.html Plyos on the left side and Oly lifts on the right. Good luck!!!
	Ron Bradley

McBain1975 Members Profile Send Private Message Find Members Posts Visit Members Homepage Add to Buddy List Postaholic Joined: 8/30/04 Location: United States Status: Offline Points: 1596	Post Options Post Reply Quote McBain1975 Report Post Thanks(0) Quote Reply Posted: 12/17/04 at 2:24am
	Great info all around
	N�l m� ag duine le daoine.

McBain1975 Members Profile Send Private Message Find Members Posts Visit Members Homepage Add to Buddy List Postaholic Joined: 8/30/04 Location: United States Status: Offline Points: 1596	Post Options Post Reply Quote McBain1975 Report Post Thanks(0) Quote Reply Posted: 12/22/04 at 2:33pm
	Alright gentlemen, I thought I would tell you the results of my routine change. After much research into snatchs and cleans and the such, tonight I decided to give my new improved routine a try. Just before heading to the gym I gave a look-see at one of the web sites suggested on this thread. On it, a cute little blonde girl demonstrates snatchs and cleans with two 45 pounders on a bar. No problem. I usually bench 375 at max, curl 120 and squat 500 pretty easily. No problem with this snatch and clean crap. So, anyway....in high spirits I headed to the gym. Once there, I decided it would be a good idea to warm up a little with the bar and "get a feel for these new movements" I was about to try. So, I threw a 25 pound weight on each side of a 45 pound bar. Excitedly, I reached down to do a snatch, picked up the bar, squated underneath it. At that point, the entire gym stopped what they were doing as the sound of every bone in my knees as well as various other parts of my body made an ungodly snap, crackle and pop. So much for it being no problem...damn blonde girls make everything look easy. I stuggled with just that little damn weight to keep balance and keep from killing myself. So, I stuggled through my first time at this new routine and am looking forward to the day I can do this with much more weight and without my knees making the same sounds as a breakfast cereal. Cheers.
	N�l m� ag duine le daoine.

G-man Members Profile Send Private Message Find Members Posts Visit Members Homepage Add to Buddy List Senior Member Joined: 8/29/04 Location: United States Status: Offline Points: 457	Post Options Post Reply Quote G-man Report Post Thanks(0) Quote Reply Posted: 12/23/04 at 2:55am
	If you want an a kicker try overhead squats, one word humbling. I am a good deep squatter but I had to learn to squat all over starting with just the bar and a ten on each side. I think it is one of the only lifts that use every muscle in the body! I have to actually mentally �talk� to my shoulders keep the bar up �don�t bend� , while my back and legs push my body up!! Now after two months I have worked my way up to a whopping 135lbs. I chuckle deep inside when I see the body builders with the knee wraps and belts only going down about 6 inches doing back squats!! ****************************** - Clayton

M-BAAB Members Profile Send Private Message Find Members Posts Add to Buddy List Postaholic Joined: 8/30/04 Location: Jamaica Status: Offline Points: 3515	Post Options Post Reply Quote M-BAAB Report Post Thanks(0) Quote Reply Posted: 12/23/04 at 6:33am
	Bravo!

dWood Members Profile Send Private Message Find Members Posts Add to Buddy List Postaholic Joined: 8/29/04 Location: United States Status: Offline Points: 5110	Post Options Post Reply Quote dWood Report Post Thanks(0) Quote Reply Posted: 12/23/04 at 7:48am
	Mr Tim Pinkerton I think you have hit the nail right on the head..the program you mention(Joe Kenn's 3 day total body workout is the bomb)This workout is great giving plenty of off time to do whats important...THROW...I,ve used this workout since Joe had his big house website up and it is time effecient,diverse enough so you don't lose interest,and works...tow other trainers who have some great programs for ATLHETES are Joe Defranco and Christian Thibadeu(the latter also prescrivbes total body workouts with plenty of off time)...remember no cookie cutter routine will work for everyone-read some of these ideas,research,talk to trainers of athletes/throwers and be a big sponge absorbing all the info then squeeze it all together and use and retain what suits your schedule,lifestyle,and body type
	JUST BRING IT / SPEED KILLS..BUT STRENGTH PUNISHES

McBain1975 Members Profile Send Private Message Find Members Posts Visit Members Homepage Add to Buddy List Postaholic Joined: 8/30/04 Location: United States Status: Offline Points: 1596	Post Options Post Reply Quote McBain1975 Report Post Thanks(0) Quote Reply Posted: 12/23/04 at 9:20am
	Dear God, my knees today...ugh...not to mention my entire body is in pain. What have you people done to me?
	N�l m� ag duine le daoine.

Wayne Hill Members Profile Send Private Message Find Members Posts Add to Buddy List Postaholic Joined: 8/29/04 Location: United States Status: Offline Points: 2935	Post Options Post Reply Quote Wayne Hill Report Post Thanks(0) Quote Reply Posted: 12/23/04 at 10:28am
	You have been assimilated. -Wayne
	"We may be small, but we're slow." - MIT Rugby

M-BAAB Members Profile Send Private Message Find Members Posts Add to Buddy List Postaholic Joined: 8/30/04 Location: Jamaica Status: Offline Points: 3515	Post Options Post Reply Quote M-BAAB Report Post Thanks(0) Quote Reply Posted: 12/23/04 at 10:34am
	We can make you better Steve Austin....NOW wait for the plyometric soreness....hehehehehe.....

Todd Bell Members Profile Send Private Message Find Members Posts Add to Buddy List Senior Member Joined: 8/29/04 Status: Offline Points: 461	Post Options Post Reply Quote Todd Bell Report Post Thanks(0) Quote Reply Posted: 12/24/04 at 3:54am
	McBain....you should work on Technique,lookimg at your lifts your plenty strong.Get the throws dvd from VP,read the throws stuff in Milo. Carlso has 2 articles on hammer throwing in Milo,one for technique and one for drills and lifting Hope this helps...Merry Christmas Todd

Tim Pinkerton Members Profile Send Private Message Find Members Posts Add to Buddy List Senior Member Joined: 8/29/04 Location: United States Status: Offline Points: 713	Post Options Post Reply Quote Tim Pinkerton Report Post Thanks(0) Quote Reply Posted: 12/24/04 at 3:58pm
	Ah Dan, it is good to see another fan of 'Big House'. I was originally made aware of this guy through Sean Betz. Once you read the basics about what he is forming his programs on you kind of ask yourself, "Why the hell didn't I think of that?" It is perfect for almost all athletes, even throwers.
	"Big ain't Strong...Strong is Strong." Visit our training page at: http://www.facebook.com/#!/pages/Get-U-Fit-Training-Systems/ 119414814828174

Dragon Members Profile Send Private Message Find Members Posts Add to Buddy List Senior Member Joined: 9/14/04 Location: United States Status: Offline Points: 162	Post Options Post Reply Quote Dragon Report Post Thanks(0) Quote Reply Posted: 12/30/04 at 6:56am
	Tim, what is the name of the BIG HOUSE website. I think I found it at http://bighouse77.tripod.com/Home.html is this the right one?? Also do you have any more good websites that you could recommend?
	Throw!! There is no finish line!!

Tim Pinkerton Members Profile Send Private Message Find Members Posts Add to Buddy List Senior Member Joined: 8/29/04 Location: United States Status: Offline Points: 713	Post Options Post Reply Quote Tim Pinkerton Report Post Thanks(0) Quote Reply Posted: 12/30/04 at 7:06am
	Dragon, That is the correct web site. As far as other websites to look for it would depend on what information you are seeking. www.elitefts.com is a good one. Coach Mac has a pretty good site too, it is very well geared towards highland athletes. A fellow thrower of ours has a good one. Do a search under "Dan John" and you should be able to find it. There are many more but these are a good start. Tim
	"Big ain't Strong...Strong is Strong." Visit our training page at: http://www.facebook.com/#!/pages/Get-U-Fit-Training-Systems/ 119414814828174

McBain1975 Members Profile Send Private Message Find Members Posts Visit Members Homepage Add to Buddy List Postaholic Joined: 8/30/04 Location: United States Status: Offline Points: 1596	Post Options Post Reply Quote McBain1975 Report Post Thanks(0) Quote Reply Posted: 1/07/05 at 10:04am
	Just to give you all an update on your advice.... I am still very sore, but getting better at the snatch and clean. I actually feel stronger and more balanced. Thanks for the tips. I told my doctor about my new routine and he frowned, saying, "You are going to strain yourself and it could harm your gut.". With my health issues, he frowns at most things I do in the games. He thinks I am nuts. At least I am a nutcase with a smile on my face and smelling like Ben-Gay (thanks to you guys).
	N�l m� ag duine le daoine.

Richard Doria Members Profile Send Private Message Find Members Posts Add to Buddy List Senior Member Joined: 8/29/04 Location: Algeria Status: Offline Points: 202	Post Options Post Reply Quote Richard Doria Report Post Thanks(0) Quote Reply Posted: 1/07/05 at 10:49am
	You are nuts. So are the rest of us. Welcome to the club.