My Take on Tudor Bompa's Maxex Training

 First off, Coach Bompa’s program does not need to change. It’s fine the way it is when it comes to training athletes and enthusiasts possessing plenty of experience with maximum strength training. However, I find that those just getting into plyometric training may need to totally separate using maximal strength and plyometrics or take a shot at this idea for using Tudor Bompa’s Maxex training.

 For those who do not know, Tudor Bompa writes about using simple plyometric training in combination with maximum strength training. The program is part of the preparatory phase in a linear periodization. The main philosophy here is get the maximum amount of fast twitch fibers to respond and immediately follow with plyometrics aimed to increase the ability be explosive and quick. Tudor believes “…developing maximum strength should not be applied rigidly or in isolation…”(Bompa, Carrera 186). I find this is also a great way to train even for those fitness enthusiasts like myself, who are not necessarily competitive in any sport, but are looking to maintain (or gain) a high level of strength and be able to use it outside of the gym environment. Also, for myself, knowing as a person ages the body begins to abandon unnecessary speed, agility, and strength; I want to be able to perform and be active at a high level as long as I can.

 Like I stated earlier, Bompa’s training protocols for this Maxex really do not have to change. For the actual version of the Maxex training check  my reference. However, I would modify his training method a bit for the new athletes and enthusiasts out there. Before beginning this program a person should have experience doing maximum strength training.

 Generally, the Maxex training should be done no more than 3 times a week allowing 24-48 hours of recovery. If you have low flexibility in your major joints or not familiar with plyometrics, keep this separated. Separating plyometrics into its own session will allow for technical learning and proper progression.

 When it comes to the maximum strength training portion, I like Jim Wendler (read more here)  and Faleev’s (read more here) near maximal training approach. So there are no 100% RM lifts. The most will be 80-90% RM in any given lift and you do a few exercises per session . This should allow greater recovery and greater quality in performance. I really like employing 5x5 (65-75%RM) protocol and even going further and using 5x3(75-85%RM) and then 5x5-3-1-1-1 ( the one rep lifts are for 90%). The plyometric movements coupled with the max lifts are different. During the 5x5 protocol the plyos should be extremely technical. Just get the movement absolutely perfect. Reaction time can be dropped a bit as you are concentrating on the movement itself and not the transition portion to the next rep. (In example tuck jumps should have all the focus on the actual jump and “clean” landing and not very concerned with the speed of transition to the next consecutive tuck jump). During the 5x3 protocol the reaction portion should be added and focused on as well. As soon as you land PERFECTLY you react and proceed into the next repetition. Finally, during the 5-3-1 protocol the plyo should be just as smooth and clean as 5x3 portion. The repetitions will be higher than the max strength exercises (most likely). The repetitions are TOTALLY based on your ability to do perfect  reps with all out power. Once the power is gone you stop. There shouldn’t be a time when one plyo exercise goes past 20 seconds and that is giving a lot of time. You do not want the plyometric maximal effort to become nothing more than aerobics. Do not be confused with plyometrics and aerobics. Plyometrics are very closely related to max lifting in that you attempt to recruit as much muscle as possible. The difference is now you are going for increasing the rate of speed, which will need a great amount of power and flexibility. Keeping  these sessions at a necessary length, I recommend only performing 1-2 exercises for max and 1-2 complementing plyo exercises.

 Here is my actual training regimen for this:

Week1

Day1

BB Hookgrip Deadlifts 5x5
super set
Double Arm Swing Jumps for Vertical 5x15(approx.)

Day2

Off

Day3

BB Bench Press 5x5
superset
Close Hand Partial Pushup to Wide Hand Catch 5x6

Day4

Off

Day5

BB Hang Clean 5x10
superset
Split Jerk specific Double Arm Plyo Split Hops

Day 6 and 7 off

*On my off days I work on assymetries and mobility exercises

 This is just to show how to work in the 5x5 protocol. The plyos can also be done for time instead of repetitions. My advice is to keep with repetions for 5x5 and switch to time if you want for 3x3 and 5-3-1. If you are having trouble with the plyometric portion, I advise you do them first.

 Now if I was going to separate this it would look something like this:

Day1
Double Arm Swings 5x5

Day2
BB Hook Grip Deadlifts 5x5

Day3
Plyo Pushups 5x6

Day 4
BB Bench 5x5

Day5
Hang Cleans 5x10

Day6
Split Jerk 5x6

Day7
off

As I learn to perfect the plyometric pattern I would begin combining days so the regimen looks closer to the previous program sample.

Reference

Bompa, Tudor and Carrera Michael. Periodization Training for Sports. Champaign IL: Human Kinetics 2005

The Sloppy Art of Hollywood Dieting Down

 A few people have asked me to put up information concerning getting lean VERY quickly and still being able to live like a human being. Usually this question stems from the Hollywood celebrity dieting. I try to please. So this is for those looking to see their bodies in a leaner form very quickly. This is not the exact way your favorite stars have done it but it is very similar and will give you the same type of quick results. Before I explain the details, we need to separate the potential patrons of this blog and those who really need to go a much healthier route and seek out proper dieting and training techniques, which is better for you anyway (I won't leave you hanging if you are not up to for this. Just get in contact with me and I'll help out).

 People who can try this with my blessing should have the following:

•  Be at  or below 20% bodyfat if you are female and 16% if you are a male
• Reason: if you have too much fat on you could get saggy skin issues and the plan is very short and it is better to be closer to a ideal look before you start.
• Have a few years of quality strength training under your belt (hopping around in aerobics class with cute flourescent weights does not count).
• Reason: You need a solid foundation of muscle so when you diet down you don't look like a "hangy skinned crack head". Must have solid body under the fatty cushion (male and female).
• Have the discipline to see it through
• Reason: If you half-ass the plan you'll end up nowhere.

 If you meet all the qualifications then proceed. If you don't it's probably best you don't. I won't give you my blessing and continuing would be blasphemous.

 Here is how it works. You need to let the diet do most of the work. You should not attempt long bouts of training and understand that you will feel less energetic and probably have overall less strength. You want to do bigger movements and keep the training brief. Being active is great, but know your fitness limits. This plan isn't neat it's sloppy. However, it works. You will have two solid meals a day. I highly suggest you eat in the morning and at night. You're going to have to listen to your body for the most part. You know when you are hungry in the morning. It should not be any later than 3 hours after you wake up. The evening meal will be the biggest and morning very light. If you are a coffee drinker, keep it going. I highly advise to stop drinking coffee about six hours before sleep. Drink a good amount of water daily. This doesn't mean you have to supersaturate yourself, just drink water. Finally do not do this plan for more than a month at a time. That is unless you are looking to be skinny as possible.

 Here is an example of how it works:
- Wake up in an hours time drink a coffee with a low carb protein shake. If you are a multivitamin person go ahead and take it.

- In less then three hours from wake up have breakfast. No need to go low carbs here just keep it light.
Example - few fried eggs, bowl of fruit, slices of toast and coffee

- Drink water throughout the day and when you begin to get cravings for food drink a coffee with your favorite creamer and sugar if you want. To keep from going overboard and drinking a jug of creamer use a smaller coffee cup and only have one cup.

- Be active throughout the day and keep your mind occupied.

- The evening meal needs to have lots of vegatables and a lean source of protein. I also suggest eating rice or pasta for satiation. Don't worry about the high carbs just eat.

-  For Sweetooths you can have a candy bar or another smaller desert. If you like drinking a bit, drink your favorite whatever but keep it limited (just a few meaning dos). I am serious you can have at it, somewhat.

 That's it. No real hard guidelines to endure and you should see visible results in a few weeks time. If you want them even faster don't drink or eat sweets and bump up the training. This is by no means a healthy way to do anything. Just a quick fix for the impatient.

Quick Blog on Running Myths

 I like the authors point of view of this quick read blog on running myths:
Mythbuster of Running