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S&C UnderGround >> Modified Version of 531 for Athletes


8/22/12 1:58 AM
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athsportsnutrition
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I thought I'd share this with you guys.

Here's a modified version for athletes that I've been training with. Feel free to ask questions about the training and try it out yourself. Been having good success with this with some of the guys I've been training with.

(SETS X REPS)
Week 1

3x6 70-75%
Press Upper - MON
1 Bench
2 BB Rows- 5x5 Heavy
3 Flat DB Press- 2x Max Reps
4 Skull Crush- 5x5 Heavy
5 Shoulder Circuit (front/side/rear) 3x15-20
6 Core

Pull Lower -TUE
1 Dead Lift
2 Leg Press- 3-5x10
3 45 Degree Back Raises- 3x15
4 Seated MB Twists 3x20
5 Calves- 5x15-20

Press Lower -THUR
1 Squat
2 Bulgarian Split Squat w/DB 2-3x10each
4 Tricep Rope Pull- 3-4 x 15-20
3 Leg Ext- 3x15
5 DB Shrugs 3x15 2 sec Hold
6 Core. YOUR CHOICE

Pull Upper - FRI
1 Weighted Pull Up
3 DB Incline 2xMax Reps
2 Lat Pull Down 2xMax Reps
4 DB Row 5x10 each arm
5 Hammer Curls 4x8 both at same time
6 100 Push Ups

WEEK 2 -3x5 80-85%

Press Upper - MON
1 Bench
4 Cable Row 5x10 each arm
3 Floor Palm In DB Press- 2x Max Reps
4 Straight Bar Tricep Push Downs 3-4x15-20
5 Shoulder Circuit (front/side/rear) 3x15-20
6 Core (Weighted Spread Eagle Sit Ups. 2-3 sets)

Pull Lower - TUE
1 Dead Lift
2 Leg Press- 3-5x10
3 Good Mornings- 3x15
4 BB Twists 3x12
5 Calves-5x15-20

Press Lower - THUR
1 Squat
4 Skull Crush- 5x5 Heavy
2 Forward Lunges w/ DB 2x 45sec
3 Leg Ext- 3x15
5 BB Overhead Shrug 3x15
6 Core Circuit (Toe Touches x 20, Bicycle x 30, Side Plank 30 sec) x 2

Pull Upper - FRI
1Weighted Pull Up
2 T Bar Rows- 5x5 Heavy
2 Lat Pull Down 2xMax Reps
3 Standing DB Military 5x10
5 Run The Rack DB Curls 5x8
6 BB Push ups 19 down to 1

WEEK 3 - ,2/1/1/1/1/1 90% +

Press Upper - MON
1Bench
4 BW Inverted Row 2xMax Reps
3 Incline DB Press- 2x Max Reps
4 Tricep Face Pull 3-4x15-20
5 Shoulder Circuit (front/side/rear) 3x15-20
6 Core (YOUR CHOICE)

Pull Lower - TUE
1 Dead Lift
2 Leg Press- 3-5x10
3 45 Degree Back Raises- 3x15
4 Seated MB Twists 3x20
5 Calves- 5x15-20

Press Lower - THUR
1 Squat
5 Skull Crush- 5x5 Heavy
2. DB skater Squats 2x10 each leg
3 Leg Ext- 3x15
4 DB Shrugs Timed 3x30sec
5.Core AB ROLLER 3 sets of 10

Pull Upper - FRI
1Weighted Pull Up
BB Row 5x5 Heavy
2 Lat Pull Down 2x8,6,6,6 drop sets
3 DB Incline 2xMax Reps
5 BB Curls 5x6
100 push ups

WEEK 4 - 3x5 (40%,50%,60%)

Press Upper - MON
1Bench
2 Cable Neutral Grip Row 2x20
3 Push Ups 2x20
4 Straight Bar Tricep Push Downs 2x15-20
5 Shoulder Circuit (front/side/rear) 3x15-20
6 Core (YOUR CHOICE)

Pull Lower - TUE
1 Dead Lift
2 Stability Ball Hamstring Curls
3 Stability Ball Plank
4 Calves- 2x15-20

Press Lower - THUR
1 Squat
2 BW Forward Lunges 2-3x10 each
3 Leg Ext- 2x10
4 DB Shrugs 2x10 2 sec Hold
5 Core Circuit (v ups,hip ups, alt toe touches) x 2

Pull Fri
1Weighted Pull Up
2 Lat Pull Down 2x10
3 DB Incline 2x10
4 DB Row 2x10
5 Cable Curls 2x12
Off Set Med Ball Push ups

Notes: START OFF LIGHT. Follow rep scheme for main lift. Incorporate aerobic training 2-3 times a week. Cycling, Jogging, Swimming, etc. 30-60 minutes. Test lifts at week 3. Modified 5/3/1 for athletes. Incorporated max reps for high volume muscle building. A lot of single leg hip flexor work for athletes. Heavy emphasis on back work.
8/22/12 3:56 AM
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surf2live
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Can you explain why this routine would be for athletes? Looks like a pretty standard strength program with a few little tweaks here and there. Phone Post
8/22/12 4:40 AM
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Leigh
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Are your athletes on any drugs for recovery? Phone Post
8/22/12 8:39 AM
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LordSeano
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Needs more isolation work volume.

One other comment

"2-3 aerobic sessions of 30-60 mins a week"

I dont think you would actually have enough spare minutes in the week to complete the aerobic work
8/22/12 4:11 PM
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TheKidAintMine
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ttt
8/22/12 4:28 PM
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SesameTako
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What is your justification for taking out the press main lift? Why not switch the press back in for the bench?

Seems interesting. the cardio sessions seem doable if you lower intensity a lot. Phone Post
8/22/12 7:03 PM
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athsportsnutrition
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surf2live -  Can you explain why this routine would be for athletes? Looks like a pretty standard strength program with a few little tweaks here and there. Phone Post

The standard strength program is 5/3/1. More single leg work, some higher rep stuff, heavy emphasis on back.
8/22/12 7:10 PM
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athsportsnutrition
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@Leigh- Nope.
@LordSeano- There are some isolation in there but better bang for buck. We have plan about 4x a week 2 hours. The aerobic sessions are on your own time. You could train in blocks and modify it if you don't have enough time. I've found good results training the aerobic system almost year around.
@SesameTako- I feel we get enough shoulder work in with the incline and lighter shoulder accessory stuff. A lot of our guys, and athletes in general (especially throwing sports), have shoulder issues and it's just easier on their shoulder to not do any overhead weight. You could put it in on the Fridays if you liked.
8/22/12 9:36 PM
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HERTSWENIP
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Can you be specific for what athlete? Ie, a shot putter's training should be dramatically diffeent than a rower or swimmer's training.

also, is this intended for off season, or inseason training?
8/22/12 10:04 PM
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athsportsnutrition
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@herts- any sport that requires a mix of strength and power. The guys on it right now play football, rugby, mma, and baseball. Its intended for the off season. I'd use it for baseball but i'd probably switch it up for the pitchers because a lot of them dont like to press heavy weights. Im a former baseball guy(played football in hs) but now i train bjj/mma and ive been lifting this and like it. Of course you have to manage your volume and not train as much while you lift this block (4-8 weeks). During competitions and season only lift 1-2 days a week. Phone Post
8/22/12 10:10 PM
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athsportsnutrition
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Forgot to add. This is intended for off season work. Even if you weren't an athlete and you just wanted to get strong I'd lift this.
8/22/12 10:16 PM
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k1levelstriking
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athsportsnutrition - Forgot to add. This is intended for off season work. Even if you weren't an athlete and you just wanted to get strong I'd lift this.
Makes a lot more sense now, you'd have to have great recovery to fit all that and training into a week Phone Post
8/22/12 10:27 PM
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athsportsnutrition
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k1levelstriking - 
athsportsnutrition - Forgot to add. This is intended for off season work. Even if you weren't an athlete and you just wanted to get strong I'd lift this.
Makes a lot more sense now, you'd have to have great recovery to fit all that and training into a week Phone Post

Yup. During season I only like lifting 1-2x a week lower volume, but still high intensity. When training BJJ/MMA 4-5x a week, I try to get in 2 lifts if I can. Maybe I'll post up our inseason work for strength/power athletes and what my personal schedule looks like.

Idk, I like lifting this workout and got stronger. I'm just getting over an injury(unrelated) but I'm gonna start it again and keep a training log.
8/23/12 4:06 AM
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Leigh
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That makes more sense. MMA doesn't have an off season though Phone Post
8/23/12 3:17 PM
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athsportsnutrition
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Sure it does. Say you dont have a fight scheduled and you got 8 weeks to get stronger. Phone Post
8/23/12 3:19 PM
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None So Blind
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Looks more like a bodybuilding routine than a strength routine, TBH.

And squatting only once a week???
8/23/12 3:22 PM
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jeremy hamilton
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Why not just use 531?
8/23/12 3:34 PM
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athsportsnutrition
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@jeremy- it is 531 Phone Post
8/23/12 3:37 PM
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athsportsnutrition
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@nonesoblind- yup squat once and deadlift once. Working out legs twice. Week and have good results doing so. Phone Post
8/23/12 3:51 PM
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jeremy hamilton
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Why no Military press day? Why have two lower body days back to back if you don't have to? Why have skull crushers as a second movement and so heavy?

You could just make the whole thing a lot simpler.
8/23/12 3:56 PM
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athsportsnutrition
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This was taken from a last training period that had conditioning scheduled on a friday so didnt want to lift after conditioning. Ideally yes split up the legs. Phone Post
8/23/12 4:27 PM
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Leigh
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Here is a much simpler version

Day 1 - Shoulder press, squats
Day 2 - bench, deadlift

Add chins in somewhere at the end if you want

Accessory work from MMA training
8/23/12 4:54 PM
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athsportsnutrition
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I find it hard to build real stength just two days a week. Thats good inseason but not if your goal is to build strength. Phone Post
8/23/12 5:03 PM
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Leigh
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If you're putting the same heavy sets in with the same frequency and getting more rest, you'll get stronger
8/23/12 5:29 PM
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athsportsnutrition
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Hard to squeeze in enough volume in my experience but then again im a bigger athlete then you. If you get stronger 2x a week with that low of volume.. I wouldnt change it either. Phone Post

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