Critique program. Ive got a thick skin

[ProtoHype]

I am doing a new type of training for me. In this month's issue of M&F i saw the EDT training and I tried it out today and did the following in 15mins AMRAP(as many rounds as possible) and got 9 rounds after a 3 month injury rehab( not personal best but have to start somewhere right?) I would like to do some vertical jump training x2 a week M/F and explosive training for football along with this training. Would this be overtraining?


EDT rounds
Bench Press @ 185 for 5 reps
supersetted with
Kettelbell Swings @50lb for 5 reps

Sumo Squat into High Pull @ 135lb for 5 reps
Calf Raise @ 100lb for 5 reps


Leg press @ 400lb


Also for developing explosive power is it slow on the decent and fast on the positive part of the lift? and if so what should be the foot position on the press need to be?


Thank you for the help in advance

[swanso5]

how thick?? just kidding...

what are your goals with the edt? fat loss or muscle gain? edt can be made to fit either but max strength isd what you need first i'd say...

for the poweer thing it depends on the exercise

more info maybe??

http://www.uponlinetraining.com" onclick="window.open(this.href);return false;

[ProtoHype]

sure I play american college football. I am 64 and 240ish. I am trying to get to 260 @ 12%bf. goal is explosive power and vertical jump. I run a 4.6 now and want to get it to 4.4 in the 40 yrd dash. So using edt its more dual purpose but i'd go gain first and then lose bf. i just got cleared to train again so ill be going light to revamp for a month maybe longer then ill go usual speed.

The exercise i was talking about leg presses.


Thanks in adavance

[swanso5]

why vertical leap then? you don't really need it for football...speed yes though and explosiveness

maybe this is for you:

http://www.elitefts.com/documents/fat-bastards.htm" onclick="window.open(this.href);return false;

and get off the leg ress mate, it has no carryover to anything that machine

what was your injury?

[ProtoHype]

It was a injury from tours in iraq and afganistan. double shoulder dislocations, rotator cuff, and knee problems.

Why dont you agree with leg press? Wouldn't it translate in explosive power on the field?

[swanso5]

shit mate you've got some problems

rehab will need to be completed 1005 before you'll mke any decent progress woithout reinjuring yourself

no leg press is terrible, how many times during football do you sit in a machine and kick people away from you?

http://www.uponlinetraining.com" onclick="window.open(this.href);return false;

[ProtoHype]

awesome information ppl and in regards to that, what would your suggestion? I do all the typical stuff, box squats, lunges, squats, for strenght but for power what should i focus on? I do have a stab program i work 1x a week. I am alrdy at 100% recovery. The injuries will b there and won't be going away ever. A perm reminder that I went to Iraq amongst other things.


Keep em commin

[swanso5]

before power you need stability/mobility and strength...have you got both of those?

stability/mobility is pain free joint by joint range of motion

strength is 2 x your bodyweight squat/deadlift

basic guidlelines they are

http://www.uponlinetraining.com" onclick="window.open(this.href);return false;