kesslers training routine??

[SpeedKillz]

Try listening to what Couture says himself in the clip: "The average person, lifting a lot of weight is gonna say, well that's not very much weight, how are you gonna get stronger using 25 pounds on each side of the bar?" The first time we put them through the routine, the 3rd or 4th set, they feel like puking, and they quickly realize it's a different kind of training with a different goal in mind"

The stuff he's doing is not for strength. Other than that, his form and depth on his split squats and squats is piss poor. Not impressed with what he's doing there.

What he's doing in the clip would technically be a complex (a very long and light one), since he's using the same bar with the same weight, doing the exercises non stop for a full set. Circuit training implies that you go from exercise to exercise. That's hardly the point though. The point is you have to go heavy/low rep to increase strength. Medium reps (6-12) is generally for hypertrophy, and above 12 is muscle endurance. You can tweak it depending on how many sets you do of the two first (low and medium reps), but there is no question that you need to go heavy to increase strength.

well punch, obviously u r the man to go to on this topic, so im gonna ask ur opinion on this. when i go to the gym to lift (once a week usually, SOMETIMES twice) what i do is:

(all very very heavy weights)

Power Clean and Press - 3 sets of 3
Squat - 2 sets of 4
Deadlift - 1 or 2 sets of 3
Bench - 3 sets of 6, 4, 2

what u think of that? anything u would add, change, subtract?

[batista]

That is very similiar to one of Dan John's workouts:

Power clean
8-6-4 reps

Military press
8-6-4 reps

Front squat
8-6-4 reps

Bench press
8-6-4 reps

[batista]

I would also like to say (I haven't read the thread) that if you lift weights, and you are a boxer, the majority of your time should be spent lifting for Max Strength and explosive strength rather than strength endurance. You get plenty of that from boxing in general. Work on exercises such as Squats, Deads, OHP, GHR, Dips and Chinups, BOR etc. Fill in some isolation exercises if you ave a specific weakness. Pay special attention to areas such and the core and neck. And do more than Sit-ups and Cruches for ab work. Do standing wheel rollouts, flags, l-sits, Weighted variations etc.

And a lot of people who do plyometrics don't do them correctly. They should not be taken to failure. You should also have a solid foundation. One of the best ways to improve explosive strength, is to increase Max strength. Add in plyo's when you have a solid foundation.

[PunchDrunk]

well punch, obviously u r the man to go to on this topic, so im gonna ask ur opinion on this. when i go to the gym to lift (once a week usually, SOMETIMES twice) what i do is:

(all very very heavy weights)

Power Clean and Press - 3 sets of 3
Squat - 2 sets of 4
Deadlift - 1 or 2 sets of 3
Bench - 3 sets of 6, 4, 2

what u think of that? anything u would add, change, subtract?

Looks okay, especially for "in season" training, since the volume is so low. I would maybe add some pullups, and put in a second, lighter weights/speed on the bar day . Other than that, it's short and sweet **** for your buck exercises.

Edit: Batista: exactly!

[SpeedKillz]

Looks okay, especially for "in season" training, since the volume is so low. I would maybe add some pullups, and put in a second, lighter weights/speed on the bar day . Other than that, it's short and sweet **** for your buck exercises.

Edit: Batista: exactly!

oh i do pullups everyday after my boxing training, and pushups and dips, well not everyday. on the days i lift, i jus lift, no pushups, no pullups. but i do pushups and pullups from 4-5 days a week. i also do some weighted plyometric movements on some days like the neider press and upright neider press, axe swings with dumbbells, dumbbell swings, etc. so i get plenty of speed work, not to mention i train as a speed fighter, so im all about the lightning!!

thanks for the tips!

[PunchDrunk]

oh i do pullups everyday after my boxing training, and pushups and dips, well not everyday. on the days i lift, i jus lift, no pushups, no pullups. but i do pushups and pullups from 4-5 days a week. i also do some weighted plyometric movements on some days like the neider press and upright neider press, axe swings with dumbbells, dumbbell swings, etc. so i get plenty of speed work, not to mention i train as a speed fighter, so im all about the lightning!!

thanks for the tips!

Sounds awesome!