Russ Knipp Conditioning for Overload

  Conditioning for Overload Training by Russ Knipp
  The purpose of weight training is to increase your own ability to defy the law
  of gravity by jumping, running, hitting, lifting, pushing and throwing. This
  is important for all sports. Athletes need to train scientifically with heart
  in order to achieve maximum results.

  A good athlete knows that one should never workout heavy all of the time – the
  continual tearing down of the muscle causes poor results in contraction
  efficiency.

  Some of the overall body symptoms of being overtrained are loss of appetite,
  restless sleep, tension and irritability. This is why proper nutrition,
  methodical training and adequate rest are vital to maintaining steady progress.

  PHASE ONE

  In many long years of weight training, I have found that the only way to make
  gains is to train under a well-developed program. Before developing your
  program, you must first find out how much you can do in each exercise. Suppose
  you can bench press 200 pounds. Your whole routine is based on percentages of
  this poundage. Based on a three day a week program, a weekly routine for your
  bench would look like this:

  First Week

  70% of 200
  75% of 200
  70% of 200

  Second Week

  85 %
  70%
  80%

  Third Week

  92%
  75%
  80%

  Fourth Week

  105%
  70%
  100%

  The first two weeks the exercises are done using 7 sets of 5 reps; the third
  week they are done using 7 sets of 3. During the first three weeks, use the
  first three sets of repetitions to warm up the muscles by using progressively
  heavier weights. Then lift the maximum percentage for the remaining four sets.

  For example:

  Set No. 1 – 120 lbs.
  Set No. 2 – 150 lbs.
  Set No. 3 – 150 lbs.
  Set No. 4 – 190 lbs.
  Set No. 5 – 190 lbs.
  Set No. 6 – 190 lbs.
  Set No. 7 – 190 lbs.

  The fourth week the exercises are done using progressively heavier weights,
  with fewer repetitions, to warm up to your new maximum weight. For example:

  Set No. 1 – 120 lbs. for 5 reps.
  Set No. 2 – 140 lbs. x 5 reps.
  Set No. 3 – 160 lbs. x 3.
  Set No. 4 – 180 x 1.
  Set No. 5 – 195 x 1.
  Set No. 6 – 210 x 1.
  Set No. 7 – 210 x 1.

  The first week has to be light in order preparation to go heavier in the
  remaining weeks. Likewise, after the heavier workouts in the fourth week, you
  must work light again to recuperate from the previous heavy workouts. Once
  you’ve exceeded your previous best in the fourth week, you again begin the
  first week with your new percentages of your new best poundage. This
  percentage routine applies to all exercises.

  The exercises I recommend in a general power routine for all sports are as
  follows:

  Back Squat – back must be arched at all times.
  Curls – these should be done with the back and hips resting strictly against a
  wall.
  Deadlift – the back must be arched, legs lifting first, then lifting with the
  back by bringing it to a straight position, then continuing upward with a trap
  shrug.
  Bent Arm Pullover – done lying on the back with the head extended over the end
  of a bench.

  Figure out your program with the exercises I recommended after you have
  determined your maximum for singles in each of the lifts.

  PHASE TWO, ADVANCED

  Note – Before beginning Phase Two you must first go through Phase One at least
  four to five times.

  The principle involved in overload training lies in moving the weight from a
  partial position (such as in the press from eye height on the power rack) to a
  lockout position. The partial movement enables you to handle much more weight
  than you would handle in a full range movement. This puts a greater demand on
  more muscle fibers (strengthening the connective tissue that binds the fibers)
  resulting in greater muscle efficiency.

  The following weight training program is a percentage-based program combined
  with heavy overload movements to reach maximum results in a shorter period of
  time without the effects of being overtrained.

  The percentages used in this program are designed to make a weight trainee
  work on specialized training loads which increase intensity. To follow the
  program you must keep a written work diary.

  First begin by determining your maximum in the following exercises:

  I. PRESSING
  A. Bench Press
  Position one – full extension from chest to lockout.
  Position two – six inches from chest to lockout.
  Position three – twelve inches from chest to lockout.

  B. Overhead Press
  Position one – shoulders to lockout position.
  Position two – eye height to lockout position.
  Position three – two-thirds to lockout position.

  II. SQUATTING

  (The squatting muscle groups are the strongest and largest muscle mass on the
  body and to the detriment of many an athlete are often the least considered in
  athletic performance. All-around successful performance has its primary
  foundation in leg strength. Overworking and fatiguing the leg muscles can mean
  defeat the day of competition.)

  A. Front Squat – arched back (shoulders back over hips); rotating around the
  knee instead of the hip forcing the weight on the front thigh. Use a three
  inch board to help keep back vertical.

  B. Back Squat – Full squat, weight behind the neck using hips as axis point
  which forces the weight on the gluteus. Do not use a board.

  C. Two/Thirds Squat – (same position as back squat) A partial movement
  enabling the athlete to handle greater weights. Use a power rack to insure
  safety and handle maximum weight.

  III. POWER CLEAN

  Pull weight from floor to chest catching the bar at the shoulders.

  IV. HIGH PULL
  Use a wider grip than the clean and pull from the floor as high as possible
  without catching the bar.

  V. Deadlift

  VI. Parallel Dip (if desired)
  Narrow grip with weight around waist.

  The Phase Two overload program utilizes the same principles as the Phase One
  program percentage-wise, but is based on a five week time period instead of
  four. The first two weeks the exercises are done using five repetitions, and
  the third and fourth weeks are done using three reps. The fifth week the
  exercises are done using progressively heavier weights until a new maximum is
  established, working up in singles. For example, the bench press:

  Position one – max is 225 lbs.

  165x5
  195x2
  215x1
  235x1: new max.

  Position two – max is 285 pounds.

  260x3.
  275x2.
  290x1.
  300x1: new max.

  This is a four day a week program to force greater gains in strength. These
  exercises I recommend work all major muscle groups needed for all around
  strength in all sports. There could be a few auxiliary exercises added such as
  situps and perhaps a special exercise for your sport (for example, neck work
  for wrestling, lat pulldowns for swimming etc.).

  PHASE TWO WEEKLY WORKOUT SCHEDULE

  (The importance of this program lies in this fact:Only Mondays and Tuesdays
  are overload days. You exercise using three positions only on these two days.)

  Monday (pulling)

  1. Power Clean – close grip.
  2. High Pulls – wide grip.
  3. Deadlifts – close grip.
  Situps, curls, etc.

  Tuesday (squatting and pressing)

  1. Squats – all three types (front, back, and two/thirds.)
  2. Bench Press – all three positions.
  3. Overhead Press – all three positions (dips, optional).

  Wednesday – Rest

  Thursday

  Power Cleans only. Example: 135-155-175-195.
  Curls – four sets with the same weight.
  Situps, etc.

  Friday

  1. Front Squat – three warmups, then three work sets with the same weight.
  2. Bench Press – Position one ONLY.
  3. Dips.

  Saturday and Sunday – Rest.

  Application of Percentages

  Week 1

  Use 5 reps sets, Monday/Tuesday 75%, and Thursday/Friday 70%.

  Week 2

  5 reps sets, Mon/Tues 85%, and Thurs/Fri 75%.

  Week 3

  3 reps, Mon/Tues 87%, Thurs/Fri 82%.

  Week 4

  3 reps, Mon/Tues 92%, Thurs/Fri 65%.

  Week 5

  New Max on Monday/Tuesday (105%), Thursday/Friday 5 reps sets at 65%.
  Through studies and practical experience it has been found that it takes seven
  to nine days to recuperate from maximum performances. Workouts during this
  time should be light, from 65 to 75%.

  SAMPLE PHASE TWO WORKOUTS
  (hypothetical weights)

  I. BENCH PRESS – power rack program.
  Position one: 3 warmup sets, then 3 work sets with the same weight. Example:
  135-175-205-225-225-225.
  Position two: one set increases between position one and position two, then 2
  sets with the same weight. Example: 245-260-260.
  Position three: one set increased, 2 sets with the same weight. Example:
  285-305-305.

  II. PULLING
  A. Power Cleans: 3 sets of warmups, three sets of same weight. Example:
  135-155-175-195-195-195.
  B. High Pulls: 2 sets of increased weight adding 50 pounds above the last set
  of power cleans to the bar to finish the last 2 sets. Example:
210-230-245-245.
  C. Deadlifts: 2 sets to warm up, 1 set adding 75 pounds above the last high
  pull to finish. Example: 250-275-310.

  III. SQUATTING
  A. Front Squat: 3 warmup sets, 3 sets with the same weight. Example:
  135-155-175-195-195.
  B. Full Back Squat: 2 sets increased, 2 sets the same. Example:
  225-250-275-275.
  C. Two/Thirds Squat and calf Raises: 1 warm up set, 2 sets same weight adding
  50 pounds to bar above last back squat. Example: 300-325-325.

  IV. PRESSES FROM RACK
  Position one: military presses, 3 warmups and 3 sets with same weight.
  Position two: 2 sets increasing weights and 3 sets with same weight.
  Position three: two sets increasing weight and 2 sets with same weight.

  V. DIPS
  2 sets with bodyweight to warm up and 3 sets with weights, keeping the same
  poundage.