cliff notes:
*been doing DC routine for 5 years
*had strongman competion at work and got smoked
*still want to train for hypertrophy but thinking maybe adding some plyometric work to address 'functional stregth' weaknesses (and do better at next years event)
*not trying to be pro builder, not trying to be pro athlete, just concerned about overall fitness weaknesses
Full story:
Ive been training ~15 years, last five doing DC (2 way split, 3 set rest pause, ~ 8 week blasts with 1 week cruise, etc) with decent results (trained online with Dante for a while back in '07ish). We had a strongman competion at work a few weeks ago and got crushed on many events (tire flip, shotput, farmers walk) by smaller/weaker guys. I didnt train specifically for any of these events and dont plan to for next year. That said neither did anyone else- this is just a funny company picnic type event.
My main lifting goal is still hypertrophy but at 38 i realize my im not going to become the next mr O so I giving up a little to become more well rounded is ok with me. This event got me thinking that I have some definate "functional strength" weakness in my overall fitness and maybe I should add some pylometric/explosive exercises to my routines. Maybe alternate between a DC blast and one of these?
Kicking around these ideas
ROUTINE 1-
M: Chest,quads,calves A (DC style)
W: Shoulders, backwidth, backthickness A (DC style)
F: Chest,quads,calves B (DC style)
S: full body pyloday (jump squats, explosive push ups, snatch)
ROUTINE 2
M: chest/back A (DC style), single plyo finisher exercise
W: shoulders/legs A (DC style) ,single plyo finisher exercise
F: chest/back B (DC style), single plyo finisher exercise
S: shoulders/legs B (DC style), single plyo finisher exercise
Anyone have any experience/opinion on this?
Please no "dont bastardize the DC routine" or "why dont you go to the crossfit boards you @$$hat"
Thanks.
*been doing DC routine for 5 years
*had strongman competion at work and got smoked
*still want to train for hypertrophy but thinking maybe adding some plyometric work to address 'functional stregth' weaknesses (and do better at next years event)
*not trying to be pro builder, not trying to be pro athlete, just concerned about overall fitness weaknesses
Full story:
Ive been training ~15 years, last five doing DC (2 way split, 3 set rest pause, ~ 8 week blasts with 1 week cruise, etc) with decent results (trained online with Dante for a while back in '07ish). We had a strongman competion at work a few weeks ago and got crushed on many events (tire flip, shotput, farmers walk) by smaller/weaker guys. I didnt train specifically for any of these events and dont plan to for next year. That said neither did anyone else- this is just a funny company picnic type event.
My main lifting goal is still hypertrophy but at 38 i realize my im not going to become the next mr O so I giving up a little to become more well rounded is ok with me. This event got me thinking that I have some definate "functional strength" weakness in my overall fitness and maybe I should add some pylometric/explosive exercises to my routines. Maybe alternate between a DC blast and one of these?
Kicking around these ideas
ROUTINE 1-
M: Chest,quads,calves A (DC style)
W: Shoulders, backwidth, backthickness A (DC style)
F: Chest,quads,calves B (DC style)
S: full body pyloday (jump squats, explosive push ups, snatch)
ROUTINE 2
M: chest/back A (DC style), single plyo finisher exercise
W: shoulders/legs A (DC style) ,single plyo finisher exercise
F: chest/back B (DC style), single plyo finisher exercise
S: shoulders/legs B (DC style), single plyo finisher exercise
Anyone have any experience/opinion on this?
Please no "dont bastardize the DC routine" or "why dont you go to the crossfit boards you @$$hat"
Thanks.
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