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Javorek Complex Anonymous
this is a really cutting edge approach to weight training. Combat sports athletes and track runners are employing these programs in great numbers because of the Javorek Complex's emphasis on strengthening the muscles that are most prone to injury while focusing on cardiovascular recovery and muscular endurance.

If you want to shred up, gain explosiveness, speed, and learn to use the strength you already have more effectively, do these programs.

A great example is the Team Quest workout.

http://video.google.com/videoplay?docid=3224902600571518938

Use light weights with the bar, start with 40-50 lbs and add 5 per week until you plateau on your weakest exercise.

the exercises in question here are

bent over rows
upright rows
overhead press
good morning
lunges/split squats
squat push press
deadlift shrugs

circuit is 8x8, 1 min rest between rounds. try 3 rounds to start and build to 5-6.

I'm currently lifting doing 6 round of 80 pounds and i feel fantastic! its a very very quick way to progress. please try it out! no matter what other activity you do, including powerlifting, this will help you.

enjoy!
>> Anonymous
randy couture is /theman/
>> Anonymous
How the fuck would I build explosiveness doing sets of 8 reps?

Sure I would hypertrophy, but 8 reps is traning slow twitch muscle fiber, because you aren't lifting at 100% effort.

Lower reps build more explosiveness, because you have to lift much closer to 100%, maybe like 90%, which then in turn trains your fast-twitch muscle fiber.
>> Anonymous
powercleans = explosiveness

this = muscular endurance
>> Anonymous
>>101069
Well, that's not completely true, the exercises here can make you explosive, just not doing 8 reps of them.

power cleans are just the best way, and the most dangerous
>> Anonymous
limit strength and explosiveness are very important in MMA. i'm surprised he uses this training regimen.
>> Anonymous
>>101076

powercleans are not dangerous. why do you say this?
>> Anonymous
doing this as a circuit with so little rest meant that you'll be using way less than 8RM... so this won't exactly do hypertrophy...

this would also be incredible for fat loss

I heartily approve.
>> Anonymous
>>101081
cause he works out at a McGym
>> Anonymous
also i think it's hilarious that a bunch of internet geniuses are secondguessing a pro strength coach who KNOWS WHAT WORKS AND WHAT DOESN'T

your theory is irrelevant, guyz.
>> Anonymous
>>101081

Failing on a powerclean is actually kinda dangerous. All things considered though I'd be more worried about getting hit by a car on my way to the gym than dropping the bar on myself.
>> Anonymous
combat sports athletes use this most likely because of the 3-5 rounds of combat it simulates, taxing the muscles heavily for several minutes per set.

its not a "strength" program, you wont put up bigger numbers, though it will make your muscles healthy and efficient, which will facilitate other types of strength training.
>> anonymous
power cleans are not dangerous at all once you are taught the proper technique and get some practice doing them. But if you dont know what your doing, then power cleans are definently can be dangerous. For everyone in the gym not just the person doing them. Ive seen a person learning how to do powercleans hit themself with the barbell under the chin, fall over, and drop the barbell on the trainers foot and break one of his toes. It wasnt good at the time, but it is funny when i think about it now.
>> Anonymous
>>101085

I know powercleans aren't dangerous, but only if you do them properly. It's pretty difficult to learn the form, and most people don't have someone who knows how to do it properly.
>> Anonymous
384 reps of 80 lbs in 20 minutes, thats alpha, bro.
>> Anonymous
>>101088

no.
>> anonymous
all you have to do to learn the form is ask a trainer to show you next time your at the gym. The trainer should bring you to a power rack in your gym, or an olympic lift station and show you the proper form. And dont feel shy or stupid about asking them to do this because it is their job to show you. Anyway it should take them 20-30 minutes tops to show you how to powerclean properly, and it will only take that long if your really having trouble learning the proper form.
>> Anonymous
fuckin' ALPHA
>> Anonymous
>>101104

Most trainers at local gyms are retarded.

I mean, I'm stronger than the main guy at my gym, and I'm 18.

Honestly, I'd watch videos of the pros doing it, read what they say on how to do it, and hope you can find someone who olympic lifts.
>> Anonymous
http://www.lifttilyadie.com/w8lift.htm

has a list of Olympic weightlifting gyms. they can show you how to powerclean properly.
>> Anonymous
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>>101118
>>101118
>>101118
>>101118
>>101118