TacticalBarbell.com

This one from Dan Jon article. Interesting..

To put it simple... Pick a lift that you do well. Do 8 big reps. Then sprint. Repeat three times. You are done.

https://www.t-nation.com/training/litvinov-workout

1. Pick a lift you know. Hit eight good reps with it, then sprint away for five seconds. Rest and repeat this two more times.
2. Next time you try the workout, try another lift and maybe go a bit longer on the sprint.
3. Do this easy progression about twice a week. If you choose to make this your whole leg workout, you've "chosen wisely." If you're preparing for an athletic competition, try to see if this workout carries over to your field of play.
4. Don't measure rest periods the first few workouts. Let yourself recover fully. As the weights go up in the lift and the sprint gets around ten to twenty seconds, then try to zero in on three to five minute recoveries. You'll need it.

How do you think this could fit into TB? do it with squats maybe and change it to 5 reps with the sprint at the end? Like do 3x5 @ 75% of the squat sprint combo maybe? Or would you do light weights and make it a HIC?

I love reading any/everything Dan John

Sorry but this is utter crap. Let's look at it logically:

1. It takes 3-5 minutes for full phosphagen/ATP recovery after a set.

2. Full recovery allows you to produce the greatest muscular force possible for each set performed, and thus receive the greatest strength gains from your training.

3. If you cut your RI short, you're starting your next set with less than optimal recovery and there's a greater likelihood you'll fail or not complete all reps.

4. What energy systems are depleted when you sprint? Sprints rely heavily on the ATP-PC system for energy...so now you're fucking up your RI even more.

5. This wouldn't be a bad thing if you're training for hypertrophy. But for strength you're moving backwards by doing this. You're not only destroying the "Golden Rule" but you're handicapping yourself further by purposely draining the energy you're trying to recover (ATP-PC).


***From the viewpoint of increasing maximal-strength. Probably acceptable for hypertrophy, if slightly inefficient***

Aelian wrote:Sorry but this is utter crap. Let's look at it logically:

1. It takes 3-5 minutes for full phosphagen/ATP recovery after a set.

2. Full recovery allows you to produce the greatest muscular force possible for each set performed, and thus receive the greatest strength gains from your training.

3. If you cut your RI short, you're starting your next set with less than optimal recovery and there's a greater likelihood you'll fail or not complete all reps.

4. What energy systems are depleted when you sprint? Sprints rely heavily on the ATP-PC system for energy...so now you're fucking up your RI even more.

5. This wouldn't be a bad thing if you're training for hypertrophy. But for strength you're moving backwards by doing this. You're not only destroying the "Golden Rule" but you're handicapping yourself further by purposely draining the energy you're trying to recover (ATP-PC).


***From the viewpoint of increasing maximal-strength. Probably acceptable for hypertrophy, if slightly inefficient***

I agree.... it strikes me as slightly Crossfit-ish tbh. By adding in the sprints you're basically creating more fatigue, which seems at odds with the principles of progressive max-strength sessions.

Maybe could be a HIC with some tweaking?

Yeah this seems more in line with conditioning (reverse Apex?). I can see this being a problem logistically too. It would be pretty tough to sprint away from the squat rack at my gym, I'd have to leave the gym to find a route outside.

Tym87 wrote:How do you think this could fit into TB? do it with squats maybe and change it to 5 reps with the sprint at the end? Like do 3x5 @ 75% of the squat sprint combo maybe? Or would you do light weights and make it a HIC?

I love reading any/everything Dan John

Frankly.. dunno. I just find it very interesting. He treats KB swings as a main lift in a way...

Ten8 wrote:Yeah this seems more in line with conditioning (reverse Apex?). I can see this being a problem logistically too. It would be pretty tough to sprint away from the squat rack at my gym, I'd have to leave the gym to find a route outside.

Litvinov did use "Apex" as article mentions... Sprints following by swings. Interesting..

Ten8 wrote:Yeah this seems more in line with conditioning (reverse Apex?). I can see this being a problem logistically too. It would be pretty tough to sprint away from the squat rack at my gym, I'd have to leave the gym to find a route outside.

I can definitely see a Reverse Apex.

HIC workout to be sure.

I can't imagine having the time to load up my truck with a bench or barbell + plates. Nevermind the looks of horror I'd probably get from people at the track when I start setting things up. Good in theory though.

Now I don't have my TB2 in front of me, but isn't this similar to one of the Power sessions in the vault? Plyo push-ups followed by sprints or something similar?