As the subject suggests I'm evaluating an idea to embrace aspects of Body Building, Power Lifting, Cardio, Plyometrics and Core Training and use this to create a fantastic form of athletisim, fitness and mass.

In terms of exercise choice for the resistance criteria I would choose mainly Lower Body dominant exercises from Power Lifting and Upper Body dominant exercises from Body Building which is pretty much as we do already. It's the integration of the 2 disciplines to help produce Speed, Strength, Power and Muscle Mass that makes it a little more tricky.

Cardio, Plyometrics and Core Training pretty much take care of themselves but will have to compliment the Resistance work in their timing.

To fit this all in I can allocate 45 mins slots in the mornings and 90 mins slots in the evening during week days so my thoughts here are to use both slots to rotate between each aspect. Initial thoughts are to use Cardio, Plyometric, Core and Speed work in the morning slots with the more intense Speed, Strength, Power and Muscle Mass in the more lengthy evening slots. However I'm not adversed to swapping the odd day around to make things work and fit.

Weekend days I think will be bonus days with Sunday being the more viable.

I shall use this thread to put down my ideas and ramblings and obviously if anyone else wants to contribute.

Sounds good,

how would one manage over-training?

Eat more, rest more

I'm pretty resistant to it as is when I employ more Cardio in which is essentially what I was doing before but not so structured. Before I may have dome 30 mins after weights where as now I'd maybe mix a Cardio, Plyometrics and Core session in a morning session or perhaps Plyometric and Speed work.

I'm just trying to figure how to piece it all together which is hard.

Right, I think the first stage is going to be to list my current split and then the additions and figure how best to group exercises together into sessions. Then organise the session from there.

Current Resistance Split:

Monday - Lower
ATG Squat
Rack Pulls/Deadlift
RDL
Machine Leg Press/Lunges/Leg Extentions
Calf Raises

Tuesday - Chest
Flat/Incline BB/DB Press
Incline DB Fly
Incline/Flat BB/DB Press
Press Up Clap/Gironda Dips

Wednesday - Back
BOR Variations
Rev Grip Pulldowns
T-Bar Row/Iso Lever Row/DB Row
Straight Arm Pulldown SS with Pull Ups

Thursday - Shoulders
Standing/Seated DB Press
Isolever Machine Press
DB Side Raise/Machine Side Raise
Single DB Side Raise
Bent Over Reverse Cable Crossover
Standing Reverse Cable Crossover

Friday - Arms
CG Press Elbows In Alt with CG BB Curl
CG Press Elbows Out Alt with WG EZ Preach Curls
Dips
Tate Press SS with Rope Pulldowns
Incline Poliquin Curls
CG Concentration Curls SS with DB Static Hold
WG BB Curls > Rev Grip Tricep Press Complex

Resistance Additions:

Power Cleans
Front Squats
Split Squats - Could be combined with Plyometrics
Peterson Step Ups - Could be combined with Plyometrics

So here there are only really 2 extra exercises to fit in but at this point I feel lower work needs to be split over 2 sessions. My feelings are edging towards a Power session in the evening and a lighter speed type session in the morning with different exercises for each. I'd also probably move Rack Pulls/Dead Lifts to my back session and replace with Power Cleans.

Front Squats is a quandary though as really ATG Squat, Power Clean and RDL's is probably more than enough without Front Squat as an extra addition and I'd use a Leg Press instead.

Poliquin curls? cant find a direct reference to them on google.

It's an Incline DB Curl variation.

what you trying to achieve mate?..Im convinced you just want to kill Simon!

kp1512 wrote:what you trying to achieve mate?..Im convinced you just want to kill Simon!

Probably too much I think. I'm almost trying to add in a PL Lower routine into my existing routine.

I'm looking to add a couple more Power movements to increase Leg Drive/Power and also add in more Cardio, Core and Plyometrics. Now the Cardio, Core and Plyometrics I can easily add in either as morning sessions or after weights in the evenings but realistically I'd need an extra Lower session to include Front Squats and Power Cleans.

Within my current Lower Routine I can take out Lunges, Leg Extensions and with Peterson Step Ups and Split Squats, add them to a Plyometrics session. However this leaves me with a potential Lower Routine of ATG Squats, Rack Pulls/Deads (these could go to my Back session), RDL's, Front Squats, Power Cleans and Calf Raises (these would probably go before Power Cleans). I'd also want to try and avoid any rotation od these exerises if possible but perhaps this is the only way other than going towards a 6 day resistance split or a 5 day plus a morning session resistance split.

mate i think you should do a PL comp!....Not kidding....I think youd seriously kick some ass.

Hmmm, maybe I need to do a PL Routine but with extra's added around it to satisfy my need for quantity.

Do it!

Wouldn't an upper lower heavy/volume+speed suit you? simply a conjugate split. You could throw as much bodybuilder exercises in as you want on volume days so hypertrophy won't be neglected and you've got days dedicated to strength and some speed/shock training in on volume days.

Just a thought.

do powerlifting, ffs alex stop messing around with this girly stuff!

You know your best attribute is strength now get on the powerlifting stage and have some fun

Karlos wrote:Do it!

Wouldn't an upper lower heavy/volume+speed suit you? simply a conjugate split. You could throw as much bodybuilder exercises in as you want on volume days so hypertrophy won't be neglected and you've got days dedicated to strength and some speed/shock training in on volume days.

Just a thought.

I had actually been thinking of exactly that but wasn't sure on the details in all honesty.

Very open to suggestions regarding this if you're all happy to throw a routine my way.

Alex wrote:As the subject suggests I'm evaluating an idea to embrace aspects of Body Building, Power Lifting, Cardio, Plyometrics and Core Training and use this to create a fantastic form of athletisim, fitness and mass.

Alex wrote:

kp1512 wrote:what you trying to achieve mate?

Probably too much I think. I'm almost trying to add in a PL Lower routine into my existing routine....

Alex, is this for playing Rugby soonish? KP's question, and indeed mine, is about the end goal. This imo will be the biggest factor in then working back to the prog.

Id love to see you train for pure strength for a while Alex, I bet the results would be unreal.

health4ni wrote:

Alex wrote:As the subject suggests I'm evaluating an idea to embrace aspects of Body Building, Power Lifting, Cardio, Plyometrics and Core Training and use this to create a fantastic form of athletisim, fitness and mass.

Alex wrote:

kp1512 wrote:what you trying to achieve mate?

Probably too much I think. I'm almost trying to add in a PL Lower routine into my existing routine....

Alex, is this for playing Rugby soonish? KP's question, and indeed mine, is about the end goal. This imo will be the biggest factor in then working back to the prog.

It is ideally.

There's a match in September with Simon which I'll be taking far too seriously but also thats around the time the season will be kicking off.