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Old 02-16-2009, 02:26 PM   #1
Kurtis Wilson
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Mixing CF with High School Weight Training

Hi, I'm going to start training my little brother tomorrow morning with CF. He currently is on a two or three day/week powerlifting schedule at his High School (powerlifting is one of his electives). He's agreed to train with me on the days he is not powerlifting at school, making for basically a 5 day on, two day off schedule. Just curious what kind of programming will bring him the best results? Should I stick with metcon work primarily on the days he's with me, since he's getting some basic heavy weights on the other days?

He's 18/68"/150lb, is reasonably strong, with a 205lb Bench, 265 lb Squat and a 175 Clean.

Any other suggestions are appreciated. Have a great day!
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Old 02-16-2009, 02:31 PM   #2
Jamie J. Skibicki
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Re: Mixing CF with High School Weight Training

do you have a copy of the program he's on? This would help a great deal figuring out what he should do on days he isn't there, including just resting.
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Old 02-16-2009, 02:52 PM   #3
Kurtis Wilson
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Re: Mixing CF with High School Weight Training

That's a good point. I'll post his routine soon. Thanks!
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Old 02-16-2009, 03:56 PM   #4
Kurtis Wilson
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Re: Mixing CF with High School Weight Training

OK, here's some updated numbers for my brother, Shane, as well as his current routine:

Single Rep Bench Max 185; SR Power Clean Max 170; SR Squat Max 235

They do this either 2 days or 3 days per week, depending on the class schedule:
Bench Press 4x8 135 lbs
Power Cleans 4x6 135 lbs
Squats 4x6 165 lbs

In two weeks, they'll graduate to higher number of sets, lower reps, and then in another three weeks they'll change again, and so on... (I don't understand the logic behind this - he calls it the "pyramid method")
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Old 02-16-2009, 03:58 PM   #5
Jamie J. Skibicki
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Re: Mixing CF with High School Weight Training

COuld you also get him to demonstrate the technique they use, specifically stance width in the deadlift and squat, squat depth and bench grip width and any other technique in general.
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Old 02-16-2009, 05:31 PM   #6
Gavin Harrison
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Re: Mixing CF with High School Weight Training

Powerlifting competitions do not include the power clean, I'm confused.
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Old 02-16-2009, 05:43 PM   #7
Jamie J. Skibicki
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Re: Mixing CF with High School Weight Training

NO, but they do include them for training.

That is why I would like a copy of the program before I make any suggestions.
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Old 02-17-2009, 06:27 AM   #8
Kurtis Wilson
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Re: Mixing CF with High School Weight Training

I'll post some videos in a couple of days that will show what you are asking for. I ran him through a modified Elizabeth this morning (15-9 reps of 30 lb dumbbell squat cleans, ring dips). I figured that going through all the girls to start with would give us some good benchmark numbers. He did a mini Cindy last week and did 6 rounds plus 5 Pulls. He just got his kip down.
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Old 02-17-2009, 10:31 AM   #9
Gavin Harrison
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Re: Mixing CF with High School Weight Training

Quote:
Originally Posted by Jamie J. Skibicki View Post
NO, but they do include them for training.

That is why I would like a copy of the program before I make any suggestions.
Not all of them do. And my point was, if he's taking powerlifting, his numbers reported should probably be Squat, Bench and Deadlift, not Squat, Bench and Power clean. No one gives a **** about how much you can power clean in a powerlifting competition.
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Old 02-17-2009, 10:33 AM   #10
Jamie J. Skibicki
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Re: Mixing CF with High School Weight Training

Yeah, I was surprised to see power cleans and no deadlifts. Something is not right here. I can see PCs used as an assistance excersize for the deadlift.

As to the OP, add deadlifts to the program, maybe 1 - 2 times a week.
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