Home gym equipment + Question on Program.One

Membership › Forums › Ask MP › Home gym equipment + Question on Program.One

  • This topic has 7 replies, 3 voices, and was last updated 7 years ago by Zi.
Viewing 8 posts - 1 through 8 (of 8 total)
  • Author
    Posts
  • May 11, 2017 at 4:24 AM #3733
    Jovin
    Participant

    Hi,
    I’m thinking of setting up my own equipment at home to work on the programs here. If I had enough money to buy what is ideal, what equipment would you suggest I acquire?

    I already have a foam roller, kettlebells, speed ladder and minibands. While I can improvise with those already available, I might be missing out on certain program elements if I don’t have certain equipment.

    Also, on Program One, how does 4 x 5 on 20’s mean like for Phase 4 KB Swing Clusters?

    Thanks for the guidance!

    May 11, 2017 at 10:00 AM #3736
    Tim
    Keymaster

    Jovin,

    Congrats on the home gym. Sounds like you have almost all you need. You’ll definitely need a 1″ superband and you’ll have almost all you need for Speed/Agility and Movement Quality programming. As far as Strength and Power you’ll need to make sure you are loading in a progressive fashion, so you’ll need to have multiple weights of KB’s. Preferable a set of dumbbells and if you want to do any of the Barbell program variations, of course you’ll need a BB and plates. You’ll need a bench for things like pressing and RFE’s.

    In regards to the cluster Q. Do 5 reps, as explosive as possible. Rest 20 seconds. Do another 5 reps… rest 20 seconds. Repeat x 4 and that is your set. It should be heavy and intentionally explosive so you get the power development effect we are looking for.

    Here is an example of 5 sets of 10 on about 15 seconds rest.

    May 11, 2017 at 12:49 PM #3737
    Jovin
    Participant

    Thanks coach.

    On the clusters, is it necessary to hold that squat like position during the rest portion, like in the video?

    May 12, 2017 at 2:48 AM #3739
    Tim
    Keymaster

    Its is not but it can be a useful tool to recover between clusters. This was a really really heavy bell and I needed to get air into my lungs as quickly as possible between clusters to maintain the explosiveness. As in lat opening drills like “band lat stretch” some athletes find it easier to get air into the lungs via stretching arms over head and lengthening lats to allow more air / easier entrance of air into the lungs / diaphragm. Give it a try see if you recover quicker.

    Band Lat Stretch

    May 12, 2017 at 5:50 AM #3740
    Jovin
    Participant

    Thanks, will definitely give it a try. I’m now at phase 4 of program.one, and while I was doing the work + 20sec rest pattern you mentioned, wasn’t quite sure if I was doing it right. Good thing I guessed correctly 🙂

    I’ll likely move on to triphasic.one after a tournament in late May, early June. Is that something you recommend me doing right away, given another target tournament by around late July? Or is another program more appropriate? After July, there’s another tourney by early October (team is really preparing for this and we consider this our biggest tournament) and early December.

    May 12, 2017 at 9:53 AM #3741
    Zi
    Moderator

    Early June to late July: ~6 weeks
    Late July to early Oct: ~9 weeks
    Early Oct to early Dec: ~8 weeks

    Upfront, all time frames do not give sufficient room to complete a full MPFPT off-season strength program. The next best MPFPT program is the In-Season.One and just vary the intensity to be at highest about 3-4 weeks out of the next tournament, then work on moving weight fast to peak for the event. This alone is very effective at maintaining your strength throughout a season.

    Although, that’s just looking at utilising the MP programs as is… You would need a personalised program if you want to squeeze out as much as you can between these events.

    May 12, 2017 at 1:33 PM #3742
    Jovin
    Participant

    Thanks Zi. I just might go for triphasic one, which is right up the timing for the early October tourney 🙂

    My thinking is that I can sacrifice performance for the July tourney if it means I am at my best for the early Oct tourney. Is that technically sound though?

    Or will in-season one still allow me to achieve both?

    May 12, 2017 at 3:14 PM #3745
    Zi
    Moderator

    I would not discourage you to keep going for the next level. I only want to reiterate that Triphasic methods are very taxing on the body, especially one written as an off-season program and you wanna do it during (practically) in-season.

    You understand that fact it seems. So, you make the call as to what you want to prioritise.

    An off-season strength program doesn’t have to line up perfectly to finish prior to an event. It is afterall just a base to build sport specific power and movement. That’s why I personally would go for the in-season program and just maintain what i’ve built while doing more playing, practice and drills be it Ultimate or ESD.

  • Author
    Posts
Viewing 8 posts - 1 through 8 (of 8 total)
  • You must be logged in to reply to this topic.