Apparently compound movements are BEST for cardio!

[GoneAway]

Don't adjust your PC screens, this is what the manager and Personal Trainer of a leading gym franchise told me today!

So, throw away your treadmills. Throw away your stationary bikes. Just do fast, compound movements for your workout and you will shed those pounds!

Believe it? Be your own judge on that one.

[d0nny2600]

Don't adjust your PC screens, this is what the manager and Personal Trainer of a leading gym franchise told me today!

So, throw away your treadmills. Throw away your stationary bikes. Just do fast, compound movements for your workout and you will shed those pounds!

Believe it? Be your own judge on that one.

It can work...but it ain't better than mindless cardio...Nothing burns fat like actual cardio. Punch that guy in the kidneys please.

[Montague]

45 min. of moderate intensity deadlifts…
Got it.

Can I use an ECA stack with that?

[d0nny2600]

45 min. of moderate intensity deadlifts…
Got it.

Can I use an ECA stack with that?

Wash it down with Pizza and you are set!

[iron_dawg]

45 min. of moderate intensity deadlifts…
Got it.

Can I use an ECA stack with that?

get me a wheelchair if that is the case Montague

[The Coach]

This is an in season program I designed for my strength athletes (predominatly football). This is a circuit protocol.

3-4 rounds no longer than 30 seconds between stations. 3-4 min rest between circuits. Repeat. I designed to maintain strength that was built in the off and pre-season and to increase conditioning while keeping BF levels low.


   Trap bar deads

   Incline BB Press

   Chest supported Rows

   Standing Push Press

   Lying DB Extentions

   Hammer Curls

   Seated DB Cleans

   Leg Curls

             After compound exercises are finished begin core circuit 4 exercises x 3 rounds.

[jpm101]

Might try 3 sets of 20 reps of the clean or jerk. Or just the clean part. DL's and full squats apply here also. Do not even need a lot of weight.

Can also use the Tabata protocol with any of these compound exercise. You just might be praying for death after going through a few sessions of these. Brutal at first, so break in slowly.

There is the old PHA system , which was outstanding for stamina (endurance and strength).  Coach offered something like it, but there was no/zero rest between exercises. When the last exercise was done in the extended set you would go back to the first exercise again...without any rest time at all.  Usually 4 to 8 cycles per workout. That's about 20 to 40 minutes of non stop enjoyment. This is not a regular training method, but used from time to time, for special needs of some of the football players. Lighter weight was used at first. After a time somewhat respectable weight can be used.

Not critical but: Wonder why the coaches program does not have more direct lower body or ab work for the players?  Good Luck.

[The Coach]

Might try 3 sets of 20 reps of the clean or jerk. Or just the clean part. DL's and full squats apply here also. Do not even need a lot of weight.

Can also use the Tabata protocol with any of these compound exercise. You just might be praying for death after going through a few sessions of these. Brutal at first, so break in slowly.

There is the old PHA system , which was outstanding for stamina (endurance and strength).  Coach offered something like it, but there was no/zero rest between exercises. When the last exercise was done in the extended set you would go back to the first exercise again...without any rest time at all.  Usually 4 to 8 cycles per workout. That's about 20 to 40 minutes of non stop enjoyment. This is not a regular training method, but used from time to time, for special needs of some of the football players. Lighter weight was used at first. After a time somewhat respectable weight can be used.

Not critical but: Wonder why the coaches program does not have more direct lower body or ab work for the players?  Good Luck.

This is an in season program designed to MAINTAIN the offseason and pre-season strength. This was an example of a day 1 program out of 3. Each program (days 2 and 3) are different. For example, the day we don't do deads, we'll box squat or front squat with more posterior chain. I've read your posts and you're very good, saying that you should know that it's very difficult to next to impossible to build strength DURING a season but what was built in the offseason could be maintained with the right program. So whether I hit lower body directly or not is not the concern. As long as the program recruits more motor units with an exercise (for example trap bar deads) strength will be maintained. I ALWAYS make sure I start with a power exercise first to stimulate the CNS to help reduce injury while performing the supplemental exercises.

[BishopLord]

I don't believe it's the best but it damn sure isn't a bad idea.

[jpm101]

OK Coach...see the whole picture and your point. The final games of a regular season will be more concerned with avoiding injury and trying to keeping any degree of game/personal  strength up. Want your playing legs all season. Good Luck. 

[QuakerOats]

Might try 3 sets of 20 reps of the clean or jerk. Or just the clean part. DL's and full squats apply here also. Do not even need a lot of weight.

Can also use the Tabata protocol with any of these compound exercise. You just might be praying for death after going through a few sessions of these. Brutal at first, so break in slowly.

There is the old PHA system , which was outstanding for stamina (endurance and strength).  Coach offered something like it, but there was no/zero rest between exercises. When the last exercise was done in the extended set you would go back to the first exercise again...without any rest time at all.  Usually 4 to 8 cycles per workout. That's about 20 to 40 minutes of non stop enjoyment. This is not a regular training method, but used from time to time, for special needs of some of the football players. Lighter weight was used at first. After a time somewhat respectable weight can be used.

Not critical but: Wonder why the coaches program does not have more direct lower body or ab work for the players?  Good Luck.

kinda hard to play football or baseball when your legs are sore from intense squatting and other leg training wouldn't you think?

[jpm101]

There goes QuakerOats/SF again...making a fool of himself. Do you ever actually read a post and understand them? Or just enjoy being prime stupid. Still in you head 24/7, am I?  Or desperate to be noticed?

That post was in regard to the original thread of compound exercises being good for cardio. Nothing related to football.  So have you care giver at the home re-read it to you again...very slowly. Good Luck.