Author Topic: My Program (Read 1177 times)

Jeff Roark · « **on:** Mar 10, 2006, 08:48 AM »

Patrick Ward asked about how I was using the bands and I gave an explanation on how I used them in the single workout. I'll explain my entire routine in a moment. First I have to give credit where its due. As far as the concept of using the JumpStretch bands for Olympic Lifting that comes from Morgan Norval and Jim Parrish(Joe Average Powerlifting). They are the minds behind it. Anyway heres what I am doing currently. Just know, that I know, that it goes against the grain of probably everyone here!

Day 1-
Snatch Grip High Pulls-(Kono Style) 1xfailure
Snatch w/minis singled- 8x2

Day 2-
Stick Drills, stretching

Day 3-
Clean Pulls- 1xfailure
Clean and Jerks w/minis singled- 8x2

Day 4-
Stick drills, stretch

Day 5-
SSB Squat- 1xfailure
SSB Box Squat w/minis doubled- 8x2

Day 6-
Rest
Day 7-
Rest

Day 8-
Snatch w/bands(rotating)- up to max single
Drop Snatch- a few sets of whatever

Day 9-
rest

Day 10-
Cleans w/bands(rotating)- up to max single
Jerks from Rack w/ bands(rotating) up to max single

Day 11-
Rest

Day 12-
Snatch or Clean Grip Deadlifts w/bands(rotating) up to max single
SSB Squats- w/bands(rotating)- up to max single

Day 13
rest

Day 14-
Rest

then repeat.

patrick ward · « **Reply #1 on:** Mar 10, 2006, 07:08 PM »

Cool workout.

What does the SSB stand for?

you do no other lifting....no pressing, rowing or anything else? Not even much squatting..Interesting.

Jeff Roark · « **Reply #2 on:** Mar 11, 2006, 08:38 AM »

Patrick,

I only squat once per week. I get plenty of specific squats when I do the lifts. Getting buried hasn't really been a problem for me unless my form is just terrible. I have made tremendous gains squatting once per week in the past so I do think I think I will be just fine. Plus since I changed my shoes from lifting shoes to Sambas and squatting with a SSB(Saftey Squat Bar) with heavy band tension, my knees are feeling super again and no calf pain. My legs feel like springs right now.

As for the other work, I occasionally do a few chinups on the bar I have mounted in a door frame here in the house. Thats about it at this point. I have done lots of pressing and other stuff in the past but right now I have two goals and thats it. If I start to feel I need something else I'll give it a little attention.

patrick ward · « **Reply #3 on:** Mar 11, 2006, 11:39 AM »

ah, safety squat bar...nice. I love that thing.

when you say (rotating) do you mean one time you do it with bands and the next time you do it with out bands?

this is a pretty cool workout set up you have.

Jeff Roark · « **Reply #4 on:** Mar 11, 2006, 08:28 PM »

Patrick,
It means that I am going to use different band tensions, and yes sometimes I may do the lift without the bands. But, the bands are starting to make me a beliver. Understand that I am just experimenting at this point and have already made several adjustments from what I started with. I like what I have put down here. Its a good blend of ideas from people who have infuenced my training. I like it because its fairly quick to complete and it really helps recovery and this is something that Dr. Pursley, Gary Valentine and Jim Parrish have all noted as important to me. It simply fits me well.

Also my plan is I have a scheduled meet I will drop the above plan and go with the old Joe Mills 20/20 routine for 1 month to really tune in the lifts. But, hey the above may work so well in the end I may be able to simply stick with it! Only time will tell.

patrick ward · « **Reply #5 on:** Mar 11, 2006, 08:32 PM »

gotcha. i like that set up.

I too am a believer of the bands. I used to use them for benching and deadlifting back before I got into olympic lifting (lol)...then I could never figure out how to work them into these lifts. Your set up has given me some ideas though.

Jeff Roark · « **Reply #6 on:** Mar 12, 2006, 07:31 AM »

Glad I could help. Check your PMs.