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Old 05-31-2011, 03:45 PM   #31
Eric Montgomery
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Re: CF without a trainer

Your proposed plan would have you doing lots of metcons but only benching/pressing/squatting/deadlifting fairly infrequently. From what it looks like for each 12 day block you'd only deadlift once, squat twice, bench twice, and press once. Unless you're an advanced lifter you'd benefit greatly from more frequent squatting and deadlifting.

I never had issues doing twice a week metcons after lifting during the 4 months I did the 70s Big program, or during the last month I've been doing GSLP. Plenty of successful affiliates program a major lift followed by a 10-15 minute metcon on a majority of their training days. There's no need to draw a strict distinction between strength days and conditioning days.
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Old 05-31-2011, 09:09 PM   #32
Shawn M Smith
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Re: CF without a trainer

What is GSLP? I tried googling it and the top links are related to a Unix command and the Gibraltar Socialist Labor Party, which probably aren't what you're referring to.

Also, how long can someone do a program like 70s Big and expect to see consistent gains? I have seen lots of people on these boards recommend working on strength improvements to get better at CF. I was drawn to CF due to the variety of the workouts, which keeps it interesting for me, so I'd like to focus on that for the long-term, but I would certainly be willing to take a short-term or medium-term detour to work on a strength program, if it will help in the end. However, I can definitely see myself getting bored with a somewhat repetitive and structured program like 70s Big, so I'm just curious what sort of time period commitment to expect before plateauing and reaching a point of diminished returns.

Thanks!
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Old 05-31-2011, 09:21 PM   #33
Milton Brisson
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Re: CF without a trainer

Shawn - GSLP = Grey Skull Linear Progression.

OP - CF Football may be a good choice for you. Its what I am doing, and I am noticing that oly lifts do not come up in the conditioning WODs all that much - I am doing the collegiate SWoDs right now, and snatches and cleans come up pretty often there - but you go at your own pace. Last year I spent a few months on the 70s Big program, and it was awesome! It was simple, and I found it didnt take me long to get the hang of coming up with my own metcon work.

Good luck finding a program that works for you!
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Old 05-31-2011, 09:29 PM   #34
Eric Montgomery
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Re: CF without a trainer

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Originally Posted by Shawn M Smith View Post
What is GSLP? I tried googling it and the top links are related to a Unix command and the Gibraltar Socialist Labor Party, which probably aren't what you're referring to.

Also, how long can someone do a program like 70s Big and expect to see consistent gains? I have seen lots of people on these boards recommend working on strength improvements to get better at CF. I was drawn to CF due to the variety of the workouts, which keeps it interesting for me, so I'd like to focus on that for the long-term, but I would certainly be willing to take a short-term or medium-term detour to work on a strength program, if it will help in the end. However, I can definitely see myself getting bored with a somewhat repetitive and structured program like 70s Big, so I'm just curious what sort of time period commitment to expect before plateauing and reaching a point of diminished returns.

Thanks!
How long someone can stay on a linear progression depends on a lot of factors...sleep, recovery, weight gain, and genetics being some of the main ones. It'll also depend on how many times you feel like resetting and working back up before you require an intermediate program.

You can still keep things interesting with your 2-3x a week metcons on a program like this, but based on what I've seen with everyone who's done a strength-biased program, the strength gains will translate over to better performance on CF benchmark type workouts.
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Old 06-01-2011, 01:04 PM   #35
Erin Hightower
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Re: CF without a trainer

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Originally Posted by Steve Wingate View Post
Buy a book on Oly lifting and video your lifts. That's what I did...stunned how bad my hip drive is.
Any recommendations on THE BEST book to check out?
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Old 06-01-2011, 01:17 PM   #36
Rebecca Roth
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Re: CF without a trainer

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Any recommendations on THE BEST book to check out?
It's at least a place to start - http://www.amazon.com/Olympic-Weight...6958361&sr=8-1 (wfs)
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