2009
11.16
11.16
The Lexen Xtreme Training Tips are written by Chuck Vogelpohl and other members of Team Xtreme. They are here as a guide for you to build your workouts around. Most of the workouts on here were thought up on the spot. The Lexen lifters don’t follow a template or routine.
Team:
First of all I am highly impressed with the caliber of the team. Besides the fact that you know what you are doing you have an incredible Synergy that has allowed you to work together as a team. As I read your logs I can put a bit of it together but would be nice to perhaps have the template explained. I understand that the team is probably more reactive to the input of coach Vogelpohl and Dague and the training seems to be designed around instinct it is obviously built on some conjugate method principles, but as mentioned….if possible, explain to me a “meet” cycle. So what does your meet cycle look like if you had 16-18 weeks? I have read Matt Wenning writings where he describes the training a bit but I may design my next training cycle around something similar as yours and need a bit more detail
I am just making a comeback after shoulder surgery and hope to compete again in 2010. I wish you guys a healthy 2010 and lots of PRs. If any member of Lexen Xtreme ever come to Arizona and need a place to train, my humble garage gym is always open.
By the way…I am friends with MR. Matt Murphy….keep and eye on that guy
oops…I mean Jason Murphy…..sorry Jason
Nico
does anyone from Lexen reads this?
yes this is all new to us .We will be answering all questions as quick as we can myself and a team xtreme member is being appointed to do the Q&A. sorry its taking so long.
Cool. Looking forward to some info. Thank you
I will try to explain a typical meet cycle for team xtreme.
First, we begin with a basic squat cycle which consists of stabilizing work for 3 weeks using chains which hang from the bar (not touching the ground). This will help build your core and will help stabilize you for the squat. Sometimes this is done with a box and sometimes without. Keep in mind, most of our squats are done while wearing briefs.
Next, for 4 weeks we use the lightened method in which we hang the bands from the Monolift so the weight can be overloaded to get us ready for our meet opener which is done about 7 weeks out from the meet with full gear.
Next, we have a de-load week where we condition and don’t go heavy. Some members choose to do nothing during this time.
Then, we do a 3 week circamax using the bands tied to the bottom of the Monolift in order to create resistance. The first week we use a heavy band, wearing briefs only with suit on and straps down and work up to a heavy double. The next week is the same set up only we work up to a heavy single with full gear. The last week is a de-load week working up to around 60 – 70% of your opener in full gear.
Lastly, we take the week off because it is the week before the meet. Nothing is done this week. Just rest.
We only train in 12 week cycles for meets. Also, all heavy deadlifts are done on the same day whether it be rack pulls, band resistance pulls from the floor, or build up on pads from the floor (wide or close stance). Followed by hypers and ab work. Keep in mind, each group (there are 4 groups at Lexen) has different cycles and different methods with proven results for each method. I have only explained the team extreme cycle. The other members don’t reveal their methods as they are experimental.
Thanks Chuck.Just what I was looking for
Chuck, or any other Lexan guys…what type of conditioning work do you guys do besides using the Powerpohl? Also, how often is this work done?
When the ground isn’t covered with snow, we do a good bit of sled pulling, but the Powerpohl and the many variations we’ve come up with for it is the most effective, by alternating direction amount of weight, weight placement, dragging weight, etc. We could probably write and article or shoot a full video on just the Powerpohl.
We also do get a good amount of conditioning work on weeks we don’t squat or pull heavy by increasing the number of sets. Chuck Fought also runs marathons in the off-season.
How thick and where did you get the monster chains?
Trying to join your site here. My biggest question is though, I mainly train alone and have gotten pretty good gains using heavy band tension but I suck free squatting in the suit. This cycle here I am focuisng on learning my gear so I can try and get the carryover others are getting, but as I am recruiting more lifters trying to form a crew would it be beneficial to keep them away form suited and band work and have them alternate free squats and box squats for say 3-4 months or until they got used to using proper form under heavier loads? When would you recommend bringing bands into play for lifters? Would you advise introducing bands first as reverse bands or traditional use as in tied to the bottom
I would not having novice lifters squat against bands for at least a few months. Have them get their form down before throwing bands into the mix, which are going to FORCE you into a groove unless you know where your form should be. With any lifter, ideally you get them into perfect form, and then begin adding more gear and resistance into the mix. Bands from the top won’t be so bad, you can get used to handling more load with a bit of deload at the bottom.
Thanks. You answered exactly with what I was thinking. Keep up the good work I really like the training style you all have developed as opposed to the traditional conjugate method.
If any Lexen could elaborate on the sq/dl cycle Chuck posted. What do you guys do on your other squat day? Or do you even have another squat/dl day. Obviously in the days of old its was dynamic work and the max effort rotation.
How do you guys organize your training now?
On our other lower day, we focus on a lot of muscle work, usually with some sort of good morning, occassionally rotating in speed squats against light band tension, belt squats, deadlifts for speed or from a deficit, or a combination. We also usually do our heavy grip work on this day, as well as other lower back and hamstring accessory work.
Love to see more bench training.
It is good too read your website again, i see some interesting updates here..
The template for your squat training was very informative. Could someone post your bench template? More and more of your training ideas are being posted in various places but it would be cool to see it posted by one of you guys. Thanks