f*******n
发帖数: 5241 | 1 【 以下文字转载自 Weightlifting 讨论区 】
发信人: fitforfun (FFF，飞放), 信区: Weightlifting
标 题: ZT: Dave Tate's Iron Evolution
发信站: BBS 未名空间站 (Fri Mar 11 14:42:48 2011, 美东)
Dave Tate三十年力量举和健美训练的经历。读起来很有意思。
The Evolution of Dave Tate
http://www.t-nation.com/free_online_article/most_recent/the_evo
这个是总结。如果看完了不看下面的了也可以。
Phase 1 - Progressive Overload
http://www.t-nation.com/free_online_article/most_recent/dave_ta
Phase 2 - Bodybuilding
http://www.t-nation.com/free_online_article/most_recent/dave_ta
Phase 3 - Return to Powerlifting
http://www.t-nation.com/free_online_article/most_recent/dave_ta
Phase 4 - Westside Barbell, the Mental Aspect
http://www.t-nation.com/free_online_article/most_recent/iron_ev
Phase 5 - Westside Barbell, Technique
http://www.t-nation.com/free_online_article/most_recent/iron_ev
这一集有很多技术的东西，详细讲解深蹲，卧推和硬拉的技术要点并有视频。
Iron Evolution: Phase 6 - Westside Barbell, Physical
http://www.t-nation.com/free_online_article/most_recent/iron_ev
Iron Evolution: Phase 7 - Retirement and a New Journey
http://www.t-nation.com/free_online_article/most_recent/iron_ev
Iron Evolution: Phase 8 - Coaching, nutrition side of strength and physique
development
http://www.t-nation.com/free_online_article/most_recent/iron_ev
Iron Evolution: Phase 9 - Putting Myself in John Meadows' Handshttp://www.t-nation.com/free_online_article/most_recent/iron_evolution_phase_9
他总算写完了。 | f*******n
发帖数: 5241 | 2 From Part 9:
The Perfect Strength Supersoldier
If you've read through all the installments in this series you're probably
wondering what I think is the absolute best training from my thirty years
under the bar.
What would I do if I had access to a 13 year-old Dave Tate who wanted to be
the ultimate bad ass? How would I train him to make him among the strongest
men on the planet, yet jacked and muscular, with outstanding health as well?
Next to Westside, what I'm doing now with Meadows is the most productive
training I've ever experienced. But neither of these systems is appropriate
for a novice.
Most raw novices are too weak for either method. Hell, most are too weak for
weight training period.
A raw novice's time would be better spent doing bodyweight training. You
should be able to perform 100 push-ups, minimum, before even approaching a
bench press. Add in pull-ups, lunges, and the other bodyweight staples to
complete the program.
After a decent base of bodyweight strength has been developed, I'd next
perform a sensible linear progression routine until respectable strength
levels are achieved. 5/3/1 by my friend Jim Wendler and Starting Strength by
Mark Rippetoe would fit the bill perfectly, with assistance work programmed
to target any emerging weak points in size and strength.
However, after a certain threshold of development – say a 1.5 x bodyweight
bench press, a 2 x bodyweight squat, and a 2.5 x bodyweight deadlift – it's
time to step it up.
I'd follow a Meadows-type hypertrophy routine for about 7 months of the year
. If the primary goal was bodybuilding, the programming would be designed to
bring up any lagging body parts (delts, biceps, etc.).
If powerlifting was the main goal, the programming would try to stabilize
any weak points such as the hamstrings and lower back. I'd also perform more
sets of 5 reps or below.
After this 7 month phase was complete, I'd do 4-6 weeks of transition work
in which I'd slowly scale the reps down while working in the traditional
powerlifts.
Then, it's strength time. I'd do 12-16 weeks of Westside training, ideally
leading into a powerlifting meet if that was the end goal. If not, the
assistance work could shift to address any aesthetic weak points that might
benefit from heavy, basic loading.
After this 12-16 week phase, I'd take 2-3 weeks to do absolutely nothing
before reassessing my physique and identifying any weak points again. Then I
'd start the whole system over.
Would such a system create the absolute best powerlifter or bodybuilder? No,
some coveted muscle fullness would be lost in the Westside phase, and some
strength would surely go during the long bodybuilding phases.
It would, however, create an athlete that's truly the best of both worlds –
muscular, strong, and well rounded. |
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