triqui
Monstruo de las Galletas
Uoooola a todos.
Revisando que rutinas he puesto en practica en los ultimos meses, creo que la que mas me ha gustado, por resultados y por divertida, es una rutina de DeFranco basada en el metodo de entrenamiento de los chicos del West Side Barbell (el mejor club de powerlifting del mundo). El west side se basa en dividir la rutina en torso-piernas y hacer a su vez una sub-division en esfuerzo maximo y esfuerzo dinamico. Es decir, el lunes hacen torso pero yendo a 1 repe, y el
jueves repiten torso pero yendo a 8-10 repes con menos peso y haciendolo a toda hostia por ejemplo. Tambien incluyen bastantes entrenamientos con cadenas o bandas elasticas añadidas a la barra, y un monton de otras cosas que no vienen a cuento.
La cosa es que DeFranco ha creado una version del WSB para "bastardos delgaditos". Principalmente lo usa en gente que no son powerlifters, sino que son atletas o deportistas que usan pesas como complemento para ganar fuerza, pero que han de compatibilizar eso con un entrenamiento de su propio deporte (futbol americano, baloncesto, lucha libre, etc). Como creo que es el caso de bastante gente aqui (que practica artes marciales o algun otro deporte, o como en mi caso se prepara unas oposiciones que le obligan a entrenar tambien aerobicos, natacion, etc) igual os puede servir como me ha servido a mi
os dejo el ejemplo de plantilla. Deberias escoger uno de los ejercicios de cada letra (es decir, no haces todos los que estan bajo el encabezamiento A, solo uno).
despues os pongo un ejemplo de rutina ya creada usando esta plantilla
MONDAY – Max-Effort Upper Body
A. Max-Effort Exercise – work up to a max set of 3-5 reps in one of the following exercises:
o Thick bar or regular barbell bench press
o Barbell floor press
o Rack lockouts / Suspended chain lockouts
o Incline barbell bench press (regular grip or close grip)
o Close-grip bench press (index finger on smooth part of bar)
o Weighted chin-ups
o Board presses or foam presses
o Chain bench press (*recommended for not-so-skinny bastards)
o Band bench press (*recommended for not-so-skinny bastards)
o Reverse band bench press (*recommended for not-so-skinny bastards)
B. Supplemental Exercise – perform 2 sets of max reps in one of the following exercises. (Choose a weight you can perform for 15-20 reps on the 1st set. Use the same weight for both sets and rest 3-4 minutes between sets).
o Flat DB bench press (palms in or out)
o Incline DB bench press (palms in or out)
o DB floor press (palms in)
o Barbell push-ups (wearing weighted vest)
o Blast strap push-ups (wearing weighted vest)
o “Criss-cross” chain push-ups
o “Triceps death”
o Chin-ups (don’t perform these if you chose to do weighted chin-ups for your first exercise)
C. Horizontal pulling / Rear delt superset - Superset one exercise from “Group 1” with one exercise from “Group 2.” Perform 3-4 supersets of 8-12 reps of each exercise.
Group 1
o DB rows
o Barbell rows
o Seated cable rows (various bars)
o T-bar rows
o Chest supported rows
Group 2
o Rear delt flyes
o Scarecrows
o Face pulls
o Seated DB “power cleans”
o Band pull-aparts
D. Traps – Perform 3 – 4 sets of 8-15 reps of one of the following exercises:
o DB shrugs
o Barbell shrugs
o Safety squat bar shrugs
o Behind the back barbell shrugs
E. Elbow flexor exercise - Perform 3-4 sets of 8-15 reps of one of the following exercises:
o Barbell curls (regular or thick bar)
o DB curls (standing)
o Seated Incline DB curls
o Hammer curls
o Zottmann curls
o Iso-hold DB curls
TUESDAY – Dynamic-Effort Lower Body
A. Jump training – choose one of the following exercises and perform 5-8 sets of 1-3 jumps:
o Box jumps
o Vertical jumps
o Broad jumps
o Hurdle hops (jump over hurdle and land on ground)
o Box squat into box jump
o Depth jumps (onto box)
o Weighted Reactive box jumps
B. Unilateral exercise (w/ added ROM) – choose one of the following exercises and perform 2-3 sets of 8-10 reps:
o Bulgarian split squats, front leg elevated (holding DB’s or with a barbell)
o Barbell reverse lunge, front foot elevated
o Barbell reverse lunge w/ knee lift (front foot elevated)
o Step-ups (box height slightly above knee)
C. Hip extension exercise – choose one of the following exercises and perform 3 sets of 8-12 reps:
o 45-degree hyperextensions
o Reverse hyperextensions
o Pull-throughs
o Swiss ball back bridge + leg curl
o Glute-ham raises
o Romanian deadlift
o Forward sled dragging, upright posture (3 sets of 30 yards)
D. Weighted Abdominals – choose one of the following exercises and perform 4 sets of 10-15 reps:
o DB side bends
o Offset barbell side bends
o Barbell Russian twists
o Low cable or band pull-ins
o Hanging leg raises
o Weighted Swiss ball crunches
o Spread-eagle sit-ups (holding DB over chest)
o Standing sit-ups (using a band or a high pulley)
THURSDAY – Repetition Upper Body
A. Repetition Exercise – choose one of the following exercises and perform 3 sets of max reps OR 4 sets of 12-15 reps:
o Flat DB bench press (palms in or out)
o Incline DB bench press (palms in or out)
o DB bench press on Swiss ball (palms in or out)
o DB floor press (palms in)
o Push-up variations
o Chin-up variations
o Barbell bench press (55-60% of 1RM)
B. Vertical pulling / Rear delt superset - Superset one exercise from “Group 1” with one exercise from “Group 2.” Perform 3-4 supersets of 8-12 reps of each exercise.
Group 1
o Lat pulldowns (various bars)
o Chin-ups (don’t perform these if you chose to do chin-ups for your first exercise)
o Straight arm pulldowns
Group 2
o Rear delt flyes
o Scarecrows
o Face pulls
o Seated DB “power cleans”
o Band pull-aparts
C. Medial delts – choose one of the following exercises and perform 4 sets of 8-12 reps:
o DB lateral raises
o L-lateral raises
o Cable lateral raises
o DB military press
o DB side press
D. Traps / Arms superset - Superset one exercise from “Group 1” with one exercise from “Group 2.” Perform 3 supersets.
Group 1 (Perform 8-10 reps)
o DB shrugs
o Barbell shrugs
o Safety squat bar shrugs
o Behind the back barbell shrugs
Group 2
o Barbell curls (8-10 reps each set)
o DB curls (8-10 reps each set)
o Seated Incline DB curls (8-10 reps each set)
o Hammer curls (8-10 reps each set)
o Zottmann curls (8-10 reps each set)
o Iso-hold DB curls (8-10 reps each set)
o DB triceps extensions (10-15 reps each set)
o Triceps pushdowns (15-25 reps each set)
E. Grip / Forearms – choose one of the following exercises:
o Wrist roller (2-3 sets of 2-3 reps)
o Thick bar or heavy DB holds (2-3 sets of max time)
o Plate pinch gripping (2-3 sets of 2-3 reps)
o Captains of Crush gripper (3 sets of max reps each hand)
o Rice digs (3 timed sets)
*DON’T train your grip/forearms if you’re planning on deadlifting the next day.
FRIDAY – Max-Effort Lower Body
A. MAX-EFFORT LIFT – work up to a max set of 3-5 reps in one of the following exercises:
o Box squats (regular bar, safety squat bar, cambered bar, buffalo bar)
o Free squats (regular bar, safety squat bar, cambered bar, buffalo bar)
o Straight bar deadlifts (traditional style, sumo style)
o Trap Bar deadlifts
o Rack pulls (partial deadlifts)
o Tire flip – (remember, your max-effort lifts don’t necessarily have to be limited to just barbell exercises!)
*Bands and/or chains can be incorporated into all of the above exercises for the not-so-skinny bastards reading this article.
B. UNILATERAL MOVEMENT – choose one of the following exercises and perform 3 sets of 6-12 reps:
o Bulgarian split squat variation (holding DB’s or with a barbell)
o Reverse lunge variation
o Step-up variation
o Walking lunges
o Backward sled drags (3 sets of 30 yards)
o Forward sled drags, 45-degree angle (3 sets of 30 yards)
C. HAMSTRING / POSTERIOR CHAIN MOVEMENT – choose one of the following exercises and perform 3 sets of 8-12 reps:
o 45-degree hyperextensions
o Reverse hyperextensions
o Pull-throughs
o Swiss ball back bridge + leg curl
o Glute-ham raises
o Romanian deadlifts
o Forward sled dragging (upright posture)
D. Ground-based, high-rep abdominal circuit – Example: sprinter sit-ups, V-ups, toe touches, hip thrusts. Perform 10-20 reps of each exercise and go through the circuit 2-3 times. Rest 1-2 minutes between circuits.
Una rutina ejemplo seria:
LUNES:
Torso fuerza maxima
-Press de banca, 3x3
-Dominadas supinas, 2xFallo
-Remo barra 3x8, en superserie pajaros 3x10
-Encogimientos con mancuernas 3x10
-Curl martillo 3x10
MARTES
Piernas esfuerzo dinamico
-Saltos desde sentado ( This URL has been removed! )
-Zancadas con barra 3x8
-Peso muerto estilo sumo3x8
-Buenos dias (piernas rigidas) 3x8
-Abdominales lastrado: 2 series de twist sovietico, 2 series de inclinaciones con mancuerna, 2 series de crunches con lastre
JUEVES
Torso esfuerzo dinamico
- Press con mancuernas, 3 series al fallo (con un peso de alrededor de 20-25 RM), lo mas explosivo posible
- Dominadas 3 series al fallo, en superserie 3x8 "face pulls" ( This URL has been removed! )
- Press militar 3x8
- Encogimientos con barra 3x8, en superserie curl con barra 3x8
- Paseo del granjero 3 series de 30''
VIERNES
Pierna esfuerzo maximo
-Sentadillas 3x3
-"step ups" con mancuernas 3x8 (altura del step por encima de la rodilla.)
-Peso muerto rumano 3x8
- Gemelos de pie con barra (en maquina smith) 3x15
- Circuito de abdominales sin lastrar (crunches, elevaciones de piernas, sit-ups, oblicuos, etc)
Espero que os sirva de ayuda
Revisando que rutinas he puesto en practica en los ultimos meses, creo que la que mas me ha gustado, por resultados y por divertida, es una rutina de DeFranco basada en el metodo de entrenamiento de los chicos del West Side Barbell (el mejor club de powerlifting del mundo). El west side se basa en dividir la rutina en torso-piernas y hacer a su vez una sub-division en esfuerzo maximo y esfuerzo dinamico. Es decir, el lunes hacen torso pero yendo a 1 repe, y el
jueves repiten torso pero yendo a 8-10 repes con menos peso y haciendolo a toda hostia por ejemplo. Tambien incluyen bastantes entrenamientos con cadenas o bandas elasticas añadidas a la barra, y un monton de otras cosas que no vienen a cuento.
La cosa es que DeFranco ha creado una version del WSB para "bastardos delgaditos". Principalmente lo usa en gente que no son powerlifters, sino que son atletas o deportistas que usan pesas como complemento para ganar fuerza, pero que han de compatibilizar eso con un entrenamiento de su propio deporte (futbol americano, baloncesto, lucha libre, etc). Como creo que es el caso de bastante gente aqui (que practica artes marciales o algun otro deporte, o como en mi caso se prepara unas oposiciones que le obligan a entrenar tambien aerobicos, natacion, etc) igual os puede servir como me ha servido a mi
os dejo el ejemplo de plantilla. Deberias escoger uno de los ejercicios de cada letra (es decir, no haces todos los que estan bajo el encabezamiento A, solo uno).
despues os pongo un ejemplo de rutina ya creada usando esta plantilla
MONDAY – Max-Effort Upper Body
A. Max-Effort Exercise – work up to a max set of 3-5 reps in one of the following exercises:
o Thick bar or regular barbell bench press
o Barbell floor press
o Rack lockouts / Suspended chain lockouts
o Incline barbell bench press (regular grip or close grip)
o Close-grip bench press (index finger on smooth part of bar)
o Weighted chin-ups
o Board presses or foam presses
o Chain bench press (*recommended for not-so-skinny bastards)
o Band bench press (*recommended for not-so-skinny bastards)
o Reverse band bench press (*recommended for not-so-skinny bastards)
B. Supplemental Exercise – perform 2 sets of max reps in one of the following exercises. (Choose a weight you can perform for 15-20 reps on the 1st set. Use the same weight for both sets and rest 3-4 minutes between sets).
o Flat DB bench press (palms in or out)
o Incline DB bench press (palms in or out)
o DB floor press (palms in)
o Barbell push-ups (wearing weighted vest)
o Blast strap push-ups (wearing weighted vest)
o “Criss-cross” chain push-ups
o “Triceps death”
o Chin-ups (don’t perform these if you chose to do weighted chin-ups for your first exercise)
C. Horizontal pulling / Rear delt superset - Superset one exercise from “Group 1” with one exercise from “Group 2.” Perform 3-4 supersets of 8-12 reps of each exercise.
Group 1
o DB rows
o Barbell rows
o Seated cable rows (various bars)
o T-bar rows
o Chest supported rows
Group 2
o Rear delt flyes
o Scarecrows
o Face pulls
o Seated DB “power cleans”
o Band pull-aparts
D. Traps – Perform 3 – 4 sets of 8-15 reps of one of the following exercises:
o DB shrugs
o Barbell shrugs
o Safety squat bar shrugs
o Behind the back barbell shrugs
E. Elbow flexor exercise - Perform 3-4 sets of 8-15 reps of one of the following exercises:
o Barbell curls (regular or thick bar)
o DB curls (standing)
o Seated Incline DB curls
o Hammer curls
o Zottmann curls
o Iso-hold DB curls
TUESDAY – Dynamic-Effort Lower Body
A. Jump training – choose one of the following exercises and perform 5-8 sets of 1-3 jumps:
o Box jumps
o Vertical jumps
o Broad jumps
o Hurdle hops (jump over hurdle and land on ground)
o Box squat into box jump
o Depth jumps (onto box)
o Weighted Reactive box jumps
B. Unilateral exercise (w/ added ROM) – choose one of the following exercises and perform 2-3 sets of 8-10 reps:
o Bulgarian split squats, front leg elevated (holding DB’s or with a barbell)
o Barbell reverse lunge, front foot elevated
o Barbell reverse lunge w/ knee lift (front foot elevated)
o Step-ups (box height slightly above knee)
C. Hip extension exercise – choose one of the following exercises and perform 3 sets of 8-12 reps:
o 45-degree hyperextensions
o Reverse hyperextensions
o Pull-throughs
o Swiss ball back bridge + leg curl
o Glute-ham raises
o Romanian deadlift
o Forward sled dragging, upright posture (3 sets of 30 yards)
D. Weighted Abdominals – choose one of the following exercises and perform 4 sets of 10-15 reps:
o DB side bends
o Offset barbell side bends
o Barbell Russian twists
o Low cable or band pull-ins
o Hanging leg raises
o Weighted Swiss ball crunches
o Spread-eagle sit-ups (holding DB over chest)
o Standing sit-ups (using a band or a high pulley)
THURSDAY – Repetition Upper Body
A. Repetition Exercise – choose one of the following exercises and perform 3 sets of max reps OR 4 sets of 12-15 reps:
o Flat DB bench press (palms in or out)
o Incline DB bench press (palms in or out)
o DB bench press on Swiss ball (palms in or out)
o DB floor press (palms in)
o Push-up variations
o Chin-up variations
o Barbell bench press (55-60% of 1RM)
B. Vertical pulling / Rear delt superset - Superset one exercise from “Group 1” with one exercise from “Group 2.” Perform 3-4 supersets of 8-12 reps of each exercise.
Group 1
o Lat pulldowns (various bars)
o Chin-ups (don’t perform these if you chose to do chin-ups for your first exercise)
o Straight arm pulldowns
Group 2
o Rear delt flyes
o Scarecrows
o Face pulls
o Seated DB “power cleans”
o Band pull-aparts
C. Medial delts – choose one of the following exercises and perform 4 sets of 8-12 reps:
o DB lateral raises
o L-lateral raises
o Cable lateral raises
o DB military press
o DB side press
D. Traps / Arms superset - Superset one exercise from “Group 1” with one exercise from “Group 2.” Perform 3 supersets.
Group 1 (Perform 8-10 reps)
o DB shrugs
o Barbell shrugs
o Safety squat bar shrugs
o Behind the back barbell shrugs
Group 2
o Barbell curls (8-10 reps each set)
o DB curls (8-10 reps each set)
o Seated Incline DB curls (8-10 reps each set)
o Hammer curls (8-10 reps each set)
o Zottmann curls (8-10 reps each set)
o Iso-hold DB curls (8-10 reps each set)
o DB triceps extensions (10-15 reps each set)
o Triceps pushdowns (15-25 reps each set)
E. Grip / Forearms – choose one of the following exercises:
o Wrist roller (2-3 sets of 2-3 reps)
o Thick bar or heavy DB holds (2-3 sets of max time)
o Plate pinch gripping (2-3 sets of 2-3 reps)
o Captains of Crush gripper (3 sets of max reps each hand)
o Rice digs (3 timed sets)
*DON’T train your grip/forearms if you’re planning on deadlifting the next day.
FRIDAY – Max-Effort Lower Body
A. MAX-EFFORT LIFT – work up to a max set of 3-5 reps in one of the following exercises:
o Box squats (regular bar, safety squat bar, cambered bar, buffalo bar)
o Free squats (regular bar, safety squat bar, cambered bar, buffalo bar)
o Straight bar deadlifts (traditional style, sumo style)
o Trap Bar deadlifts
o Rack pulls (partial deadlifts)
o Tire flip – (remember, your max-effort lifts don’t necessarily have to be limited to just barbell exercises!)
*Bands and/or chains can be incorporated into all of the above exercises for the not-so-skinny bastards reading this article.
B. UNILATERAL MOVEMENT – choose one of the following exercises and perform 3 sets of 6-12 reps:
o Bulgarian split squat variation (holding DB’s or with a barbell)
o Reverse lunge variation
o Step-up variation
o Walking lunges
o Backward sled drags (3 sets of 30 yards)
o Forward sled drags, 45-degree angle (3 sets of 30 yards)
C. HAMSTRING / POSTERIOR CHAIN MOVEMENT – choose one of the following exercises and perform 3 sets of 8-12 reps:
o 45-degree hyperextensions
o Reverse hyperextensions
o Pull-throughs
o Swiss ball back bridge + leg curl
o Glute-ham raises
o Romanian deadlifts
o Forward sled dragging (upright posture)
D. Ground-based, high-rep abdominal circuit – Example: sprinter sit-ups, V-ups, toe touches, hip thrusts. Perform 10-20 reps of each exercise and go through the circuit 2-3 times. Rest 1-2 minutes between circuits.
Una rutina ejemplo seria:
LUNES:
Torso fuerza maxima
-Press de banca, 3x3
-Dominadas supinas, 2xFallo
-Remo barra 3x8, en superserie pajaros 3x10
-Encogimientos con mancuernas 3x10
-Curl martillo 3x10
MARTES
Piernas esfuerzo dinamico
-Saltos desde sentado ( This URL has been removed! )
-Zancadas con barra 3x8
-Peso muerto estilo sumo3x8
-Buenos dias (piernas rigidas) 3x8
-Abdominales lastrado: 2 series de twist sovietico, 2 series de inclinaciones con mancuerna, 2 series de crunches con lastre
JUEVES
Torso esfuerzo dinamico
- Press con mancuernas, 3 series al fallo (con un peso de alrededor de 20-25 RM), lo mas explosivo posible
- Dominadas 3 series al fallo, en superserie 3x8 "face pulls" ( This URL has been removed! )
- Press militar 3x8
- Encogimientos con barra 3x8, en superserie curl con barra 3x8
- Paseo del granjero 3 series de 30''
VIERNES
Pierna esfuerzo maximo
-Sentadillas 3x3
-"step ups" con mancuernas 3x8 (altura del step por encima de la rodilla.)
-Peso muerto rumano 3x8
- Gemelos de pie con barra (en maquina smith) 3x15
- Circuito de abdominales sin lastrar (crunches, elevaciones de piernas, sit-ups, oblicuos, etc)
Espero que os sirva de ayuda
Última edición:
) De todas formas es bastante basica la rutina, los ejercicios importantes son basicos (press el dia de torso, sentadilla o peso muerto el de pierna), e incluso los "accesorios" son bastatne multiarticulares (como remos con barra o dominadas)
