Tom87
Level 4 Valued Member
Hi
I'm 32, 75kg, 181cm, serious amator badminton player (about 2 to 3 training sessions a week for the last 20 years).
I'm looking to improve my deadlift. I'm ok to take in some reasonnable fatigue and not be 100% in my sport for the next 6 months, but not go extreme either. I'm quite seduced by the idea of focusing on this strong lift and keep the other exercises minimal. At least until I'm stronger.
My deadlift max is about 145kg at the moment. I'm pulling (half-)sumo.
After reading a lot about it, I really want to give this Barry Ross protocol a try.
"Deadlift every session, 2-3 sets of 2-3 reps @ 85-95% 1RM, TIMED
I've started doing 3*3 at 120kg (about 83% of 145) for the first 3 sessions (+ some plyometrics as instructed). The second session felt 100% clean reps (That's how it felt for the not perfect at all lifter that I am, off course), then on the third session I just kept the same weight and felt more like 90% clean...
Which makes me come here for these questions :
- Is it how the program should be and thus I should keep at it until it feels easier, and then go up by 2.5kg ? Or said otherwise, Is 90% clean form ok, or should it be totally avoided ?
- Have I begun too high and maybe should start back at like 110 or 115kg, in a more "easy strength" fashion, favoring very clean reps ?
Also, the program doesn't give precise sets and reps, I'm going for 3*3 for now. I've been thinking maybe alternating 3*3 at 120kg, 4*2 at 125kg, 6*1 at 130 could be a good idea...
I am doing some careful low volume plyometrics following sets, as said.
I plan to deadlift 2 to 3 times per week, with 3*3 clean and jerk, and light core work.
On off days (no badminton nor deadlift), I'll do light swings (10*6 on the minute interpersed with light core work, progressing slowly in an easy strength non-struggling fashion).
Let me know what you think, and if you did it I'll be very interested to read about your experience !
Thanks.
Tom
I'm 32, 75kg, 181cm, serious amator badminton player (about 2 to 3 training sessions a week for the last 20 years).
I'm looking to improve my deadlift. I'm ok to take in some reasonnable fatigue and not be 100% in my sport for the next 6 months, but not go extreme either. I'm quite seduced by the idea of focusing on this strong lift and keep the other exercises minimal. At least until I'm stronger.
My deadlift max is about 145kg at the moment. I'm pulling (half-)sumo.
After reading a lot about it, I really want to give this Barry Ross protocol a try.
The Holy Grail in Speed Training: A Fitness article from Dragon Door Publications | Dragon Door
A Fitness article : The Holy Grail in Speed Training by Barry Ross
www.dragondoor.com
"Deadlift every session, 2-3 sets of 2-3 reps @ 85-95% 1RM, TIMED
- Plyometrics at the end of each set, within 1 minute of set completion
- Usually depth jumps from varying heights but occasionally used stand triple jump or long jump, generally 6 jumps or less. The focus is on delivering maximum strength in minimum time."
I've started doing 3*3 at 120kg (about 83% of 145) for the first 3 sessions (+ some plyometrics as instructed). The second session felt 100% clean reps (That's how it felt for the not perfect at all lifter that I am, off course), then on the third session I just kept the same weight and felt more like 90% clean...
Which makes me come here for these questions :
- Is it how the program should be and thus I should keep at it until it feels easier, and then go up by 2.5kg ? Or said otherwise, Is 90% clean form ok, or should it be totally avoided ?
- Have I begun too high and maybe should start back at like 110 or 115kg, in a more "easy strength" fashion, favoring very clean reps ?
Also, the program doesn't give precise sets and reps, I'm going for 3*3 for now. I've been thinking maybe alternating 3*3 at 120kg, 4*2 at 125kg, 6*1 at 130 could be a good idea...
I am doing some careful low volume plyometrics following sets, as said.
I plan to deadlift 2 to 3 times per week, with 3*3 clean and jerk, and light core work.
On off days (no badminton nor deadlift), I'll do light swings (10*6 on the minute interpersed with light core work, progressing slowly in an easy strength non-struggling fashion).
Let me know what you think, and if you did it I'll be very interested to read about your experience !
Thanks.
Tom
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