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<blockquote data-quote="BigTex" data-source="post: 235220" data-attributes="member: 43589"><p>Here is the key to not over training -</p><p></p><p>Here is the biggest key to avoiding over training. I teach this same thing in my undergraduate kinesiology classes.</p><p>[ATTACH=full]26157[/ATTACH]</p><p></p><p>Getting ample calories to make the necessary repairs due to exercise, Getting the necessary protein and calories to grow, of course the optimal amount of exercise and minimum of 8 hours of uninterrupted sleep, in the dark, with deep sleep/REM. Possibly even a 1-2 hour nap. Obviously, the more volume/weight in your training, the more of the other two slices of the pie you need. This is why many competitive athletes consume over 10,000 calories/day and have very little social life. If you are getting over trained, then you are either not getting enough calories and/or enough rest. This has very little to do with the drugs you take.</p><p></p><p>Dinking alcohol...... if you are drinking alcohol you are spinning your wheels in the gym. The two don't mix well. </p><p></p><p>I will use myself as example again, when I set the majority of my world records in powerlifting I was close to 50 years old, minimal drugs (250mg TE/wk) and working full time as a high school football coach. I consumed over 10,000 calories per day, slept 8 hours and even took naps when I could. I also use a conjugate type of training where the competitive lifts were done every week of the year at either a heavy single, double or triple. This style of training was developed by Dr. Yuri Verkhoshansky in the 1960's. Accessory lifts were all done at 8-12 reps. I trained then 4 days a week for maybe 1.5 - 2 hours. So you always have a max effort day with repetitive effort traiing and dynamic effort training in the schedule. So with conjugate training you are always training for myofibrillar hypertrophy and sarcoplasmic hypertrophy. To help avoid over training and CNS burnout on the max effort day, exercises were switch out every week. Squats might be a high box squat, low box squat or competitive squat. Lots of hip complex work is done. Lots of work with boards, bands and chains.</p><p></p><p>This would be an example of a 4 day workout:</p><p></p><p>Monday – Dynamic Effort/repeated effort upper body</p><p>Tuesday – Max Effort/repeated effort lower body</p><p>Wednesday – Max Effort/repeated effort upper body</p><p>Thursday – Dynamic effort/repeated effort lower body</p><p></p><p>How did I manage to do 4-5 meets a year as a coach? I only completed in the spring and summer. Not during football season but I still trained heavy. With conjugate training you never need a detraining period and you are at peak every week of the year. This is the principle that the Soviet and Bulgarian lifters used. Westside Barbell has used this type of training as well for years. I picked this syle up from my training partner who was Anthony Clark who has spent time at Westside Barbell. Anthony suqtted just over 1100lbs and was the 1st man to break the 700lb bench press using a reverse grip. </p><p></p><p>I wrote a long article about Conjugate training in maybe 2016 and it was published in the Texas Coaches Magazine. I got emails from maybe 150+ different high schools and university strength coaches wanting to get their football team on a program like this. The great part about it is that you do max effort all the way through football season and the athletes get stronger by the end of the football season than they were at the beginning.</p><p></p><p>At my age, I can't remember when I took a day out of the gym. I still have no need to "detrain" and I am a few days from 66 years old. I do get 8-9 hours of sleep every day and I also at this age take in 1.25g/lb of body weight in protein and consume 5200 calories per day (see analysis below). All of my repetitions I do now in the gym are 15 reps, so the weight is not that heavy. But I am doing 225lbs on the incline for 15 reps for instance. I also put 14 -45lbs plates on the leg press for 15 reps. My heart rate is generally well over 80% (123+) of my max heart most of the time I am in the gym. Much of the time it is 90-95%+. </p><p></p><p>One thing I use to teach kids in sport was I can coach you on how to play but you have to bring the intensity to the field. I can't teach you do do that. That makes the difference in winners and losers.</p><p></p><p></p><p>Here is a sample of my 3 day diet recal (attached):</p></blockquote><p></p>
[QUOTE="BigTex, post: 235220, member: 43589"] Here is the key to not over training - Here is the biggest key to avoiding over training. I teach this same thing in my undergraduate kinesiology classes. [ATTACH type="full" alt="Exercise componants.JPG"]26157[/ATTACH] Getting ample calories to make the necessary repairs due to exercise, Getting the necessary protein and calories to grow, of course the optimal amount of exercise and minimum of 8 hours of uninterrupted sleep, in the dark, with deep sleep/REM. Possibly even a 1-2 hour nap. Obviously, the more volume/weight in your training, the more of the other two slices of the pie you need. This is why many competitive athletes consume over 10,000 calories/day and have very little social life. If you are getting over trained, then you are either not getting enough calories and/or enough rest. This has very little to do with the drugs you take. Dinking alcohol...... if you are drinking alcohol you are spinning your wheels in the gym. The two don't mix well. I will use myself as example again, when I set the majority of my world records in powerlifting I was close to 50 years old, minimal drugs (250mg TE/wk) and working full time as a high school football coach. I consumed over 10,000 calories per day, slept 8 hours and even took naps when I could. I also use a conjugate type of training where the competitive lifts were done every week of the year at either a heavy single, double or triple. This style of training was developed by Dr. Yuri Verkhoshansky in the 1960's. Accessory lifts were all done at 8-12 reps. I trained then 4 days a week for maybe 1.5 - 2 hours. So you always have a max effort day with repetitive effort traiing and dynamic effort training in the schedule. So with conjugate training you are always training for myofibrillar hypertrophy and sarcoplasmic hypertrophy. To help avoid over training and CNS burnout on the max effort day, exercises were switch out every week. Squats might be a high box squat, low box squat or competitive squat. Lots of hip complex work is done. Lots of work with boards, bands and chains. This would be an example of a 4 day workout: Monday – Dynamic Effort/repeated effort upper body Tuesday – Max Effort/repeated effort lower body Wednesday – Max Effort/repeated effort upper body Thursday – Dynamic effort/repeated effort lower body How did I manage to do 4-5 meets a year as a coach? I only completed in the spring and summer. Not during football season but I still trained heavy. With conjugate training you never need a detraining period and you are at peak every week of the year. This is the principle that the Soviet and Bulgarian lifters used. Westside Barbell has used this type of training as well for years. I picked this syle up from my training partner who was Anthony Clark who has spent time at Westside Barbell. Anthony suqtted just over 1100lbs and was the 1st man to break the 700lb bench press using a reverse grip. I wrote a long article about Conjugate training in maybe 2016 and it was published in the Texas Coaches Magazine. I got emails from maybe 150+ different high schools and university strength coaches wanting to get their football team on a program like this. The great part about it is that you do max effort all the way through football season and the athletes get stronger by the end of the football season than they were at the beginning. At my age, I can't remember when I took a day out of the gym. I still have no need to "detrain" and I am a few days from 66 years old. I do get 8-9 hours of sleep every day and I also at this age take in 1.25g/lb of body weight in protein and consume 5200 calories per day (see analysis below). All of my repetitions I do now in the gym are 15 reps, so the weight is not that heavy. But I am doing 225lbs on the incline for 15 reps for instance. I also put 14 -45lbs plates on the leg press for 15 reps. My heart rate is generally well over 80% (123+) of my max heart most of the time I am in the gym. Much of the time it is 90-95%+. One thing I use to teach kids in sport was I can coach you on how to play but you have to bring the intensity to the field. I can't teach you do do that. That makes the difference in winners and losers. Here is a sample of my 3 day diet recal (attached): [/QUOTE]
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