ATTN Coach Szolek (fat loss program help)

[Andrew]

thanks for your reply to my thread in weightloss nutrition forum, ok im psyhced yet a little apprehensive (when you have devilish smily faces in your postings lol) but ready to hear any tips and suggestions for program design as far as structuring ballistic dumbbell workouts (as well as any other components you feel would help, i.e. bw conditioning sprinting LSD runing etc.). Looking forward to your response. - Andrew

[Doug Szolek]

Glad to help andrew but first I need some answers.

What are currently doing for training (be specific)?

What goals are you looking to meet by way of this training?

Are you involved in any other physical activity (Martial Arts, Sports, etc.)?

Do you have any unresoved preconditions (injury, overuse issues, etc.)?

What equipment do you have at your disposal?

What do you enjoy most about weight training?

List anything else that you feel would be relevent to your starting a conditioning program.

Thanks,

[Andrew]

Currently for training i run about 2 miles a day 4 or 5 days a week.

The goals I am trying to meet with this way of training are maintained/increased cardiovascula health and weight/fat loss benefits.


Im involved in intramural and pick up basketball games.

I have no unresolved preconditions.

I have a 15,20 and 30lb dumbbell at my disposal.

The thing i like most about weight training is i feel like ive actually done a workout, where as with the 2 mile run I dont feel as productive.

Obviously as I said beofre my main goal for my condition program is for fat loss.

I hope this helps. If you need me to answer any other questions let me know.

-Andrew

[Doug Szolek]

Height-5'11"
weight -226lbs
Age -20
Body Fat % - 30ish
Brought that over from the Diet forum to keep all my ducks in a row.

Ok some clarification and a few more questions.

How long does it take you to run your two mile sessions? And are you consistently trying to lower this number or are you using it more as maintainence training?

The reason I ask is that you mention your running as not feeling like a workout. Since your goal in fat loss your running should be one of your main workouts. So clue me into how you do your running sessions and we should get you huffin' and puffin' in no time in that respect.

On to the dumbells. Are you familiar with a Dumbbell Power Snatch? This is the snatch where there is no second dip to get under the weight but rather you put everything into the initial tearing it off the floor so that in one motion it rises to over head lockout. If you've done these before how many can you do two-at-once without stopping (with your 30lbs. Dumbells)?

What I'm thinking right now is an HIIT running session 3*/week and a Dumbell Snatch Density Cycle done 3*/week. Depending on whether or not the 30lbs. dumbell snatch will be challenging enough to make you work through the density cycle and not just breeze through. The numbers from your rep limit test will clue me in to that. So get me those numbers and we'll get you burning.

[Andrew]

my 2 miles takes me 22 minutes (when i was in better shape and ran cross country my PR was 12:16 for 2 miles), i just started running the 2 miles recently so i guess initially i was just thinking in terms of mainetenance and not really thinking about lowering the time, also it takes 22 minutes but id say im joggin, im not running at a low percieved effort but obviously im notsprinting it all out



I am familiar with the dumbbell power snatch, but i only have one 15, one 20 and one 30 pounder, i could get another 30 pound dumbbell this weekend though

[Doug Szolek]

based souly on your body weight I think you'd be best served by a 50lbs. Dumbell. But again can't acurately suggest a weight without know how much effort it takes you to handle your 30.

Could you do a test run of Dumbell Power Snatches doing as many as you can with one hand and then repeat that with the next hand once you catch your breath. This number will tell me what I need to know. BTW, start the test with you off hand, if you have one.

[Andrew]

ok ill do the test run with each hand today and report back to you

[Andrew]

Hey Coach

I did the test run of dummbell power snatches
starting with my left (off) hand

left: 21 reps
right:24reps

with the 30 lb dumbbell

[Andrew]

ttt

sorry, just bumping this to make sure Coach Szolek sees this

[Doug Szolek]

Here you go man. Follow this scheme with you 30lbs. Dumbell Power Snatch and you'll be well on your way to carving that fat from your frame.

Any questions?

20sets of 5reps Left Arm in 20 minutes
20sets of 5reps Right Arm in 20 minutes

17sets of 6reps Left Arm in 17 minutes
17sets of 6reps Right Arm in 17 minutes

15sets of 7reps Left Arm in 15 minutes
15sets of 7reps Right Arm in 15 minutes

13sets of 8reps Left Arm in 13 minutes
13sets of 8reps Right Arm in 13 minutes

12sets of 9reps Left Arm in 12 minutes
12sets of 9reps Right Arm in 12 minutes

10sets of 11reps Left Arm in 10 minutes
10sets of 11reps Right Arm in 10 minutes

9sets of 12reps Left Arm with 30 seconds rest
9sets of 12reps Right Arm with 30 seconds rest

8sets of 14reps Left Arm with 30 seconds rest
8sets of 14reps Right Arm with 30 seconds rest

7sets of 15reps Left Arm with 30 seconds rest
7sets of 15reps Right Arm with 30 seconds rest

1set of 50reps Left Arm
1set of 50reps Right Arm

Move to the next step when your RT = 8 or higher and your RPE = 6 or lower.

Enjoi...

[Andrew]

Thank you Coach. I just have a few questions for you

"Move to the next step when your RT = 8 or higher and your RPE = 6 or lower. "


what does your RT and RPE mean

and how often do i do the workout? every other day? and am i doing #1 then next workout #2, or is this what ur referring to above in terms of moving on to the next step.

also what do u suggest in terms of running, i was thinking 3 days of running my two miles and two days of sprint intervals like a tabata protocol.

[Andrew]

also, when i do #1 for example, do i do left arm 20 sets, then right arm twenty sets, or do one set left arm one set right arm alternating? how much rest between sets? sorry for all the questions i just want to be clear on how to implement the program

[Doug Szolek]

Intuitive Training Defined (http://www.circularstrengthmag.com/17/sonnon2.html) will answer all of your questions about RT and RPE, a must read for anyone wanting to maximize their ability to customize their training to their own needs, likes, and goals.

Each numbered step represents a step in the Density Cycle. Get you RT and RPE to the previously mentioned numbers before moving your workout sessions to the next step in the Density Cycle.

Each workout must be kept within the specified time limits:

20sets of 5reps Left Arm in 20 minutes
20sets of 5reps Right Arm in 20 minutes

to do this you need to start each set at the beginning of a minute on the clock. If it takes you 18seconds to do 5reps of the Dumbell Power Snatch then you get 42seconds of rest before you start your next set.

As the exercises are listed you are to do all of the given sets for your first arm and then begin the sets with your second arm. There are complimentary benefits to alternating arms each set, but that will not properly equip you to handle the 100rep death march at the end of the cycle.

I would work this program 3 days a week max seperated by days of running. Make your first and last day of running HIIT (tabata) starting at 4minutes and working up to 20 if you really want to suffer through some amazing fat loss :twisted: . Then on the middle running day of the week do you normal 2miles at a comfortable but challenging pace.

Happy to clear up the questions let me know if you've got anymore :)

[Andrew]

ok...one more :lol: how should the progession go for my tabatasin terms of building up the minutes

[Doug Szolek]

http://circularstrengthmag.com/forum/viewtopic.php?p=10120#10120

Andrew answered this over at your training log. Good work on your first step of the density cycle by the way :)

[Andrew]

Hey Coach Szolek,

I posted this on my training log as well i just want to make sure u see it:

Ive decided to drop the HIIT tabata intervals until i get into better shape. This density cycle is the fist real hard physical exercise ive done in a while besides the 2 miles running. Im just wondering if i can do the density cycle every other day instead of only? (3 days maxper week, 4 days per week) i will start adding in tabata intervals in about a month or maybe after i finish the density cycle