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  1. #1
    Rich in Nor Cal is offline Senior Member
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    Default Question: What would be effect of heavy singles program?

    I have an old tire kicking around my yard that, from time to time, I throw around for fun. Doing it the other day, I began wondering if it could be used in a workout, as it works the entire body. It's only suited to singles (sets of one rep each) so for a long time it didn't seem to me like it would be enough. But I know Olympic lifters often do repeated sets of singles, so I was thinking maybe it would work.

    In fact, tire throws (front toss, like a discus throw; rear throws, like flinging a Frisbee; and puts, like putting a shot) seem like they might be good contrasts to Olympic snatches and cleans, so I was thinking about dumping my current workout and doing nothing but single-rep sets of Olympic snatches, cleans, tire throws, and maybe weighted pull up singles for a vertical pull.

    I couldn't find anything on the internet about throwing tires or singles-only training, so I was wondering if anyone here knows what effect this would have on my body or my strength? Would I gain muscle or weight, or lose muscle or strength? (Currently I'm following Neupert's diet)

    Also, any sources for info about tire throwing on the internet that anyone can turn me onto? This is just in the idea stage at this point, but it sounds interesting to me. Thanks for any responses.

  2. #2
    thegym00 is offline Senior Member
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    I believe you could spend your time and effort more effectively Training singles with a barbell
    from time to time can be good for strength I have found I wouldnt think a tire throw would provide enough overload to be effective

  3. #3
    aussieluke is offline Senior Member
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    Coach Dan John has written something somewhere about throwing med balls or slam balls or something against a wall for training, Sorry for the vagueness, it's not something I've ever read, but I know is out there somewhere.

    In fact, here it is!: http://www.davedraper.com/fusionbb/s...php?tid/18034/

  4. #4
    Rich in Nor Cal is offline Senior Member
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    Thanks a lot for the responses, thegym and Luke. I also found a couple of things at about. com-- http://sportsmedicine.about.com/od/s...erTraining.htm and a link in that to the ASCM recommendations for power training. I'm also thinking of working the power training into a 3 or 4 phase periodized workout, like 3 weeks force power, 3 weeks kbells, 3 weeks high intensity calisthenics, 3 weeks speed work--maybe something like that anyway.

  5. #5
    Geoff Neupert Guest

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    Rich,

    Steve Justa has an entire program (programs, actually) written around singles in his book, Rock, Iron, Steel. Shoot over to Ironmind and get yourself a copy.

    Also, as far as strength goes - it's

    1. Neurological first
    2. Structural second
    3. Neurological third, meaning, when you add some muscle, this provides the foundation for more strength.

    Eating more is what you need to do to gain muscle.

    And yes, you can grow muscle off singles - it just has to be a density driven program.

    Hope that helps.

    Geoff

  6. #6
    Seiken is offline Senior Member
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    Some of my best strength gains I can directly attribute to heavy singles. The book "Dinosaur Training" is one of the best out there in my opinion to learn more.

  7. #7
    Steve Freides is offline Senior Member
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    Here's a nice article, IMHO, by Bryce Lane. It addresses some of your issues here

    http://www.ironsports.tv/it_all.htm

    -S-
    Steve Freides, RKC-TL
    http:www.kbnj.com

  8. #8
    go1
    go1 is offline Senior Member
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    What is Bryce up to these days?I always liked his approach to strength and fitness.

    I have his old booklets which have great info.I noticed the website he used to post on has been long gone.

  9. #9
    Steve B. is offline Senior Member
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    It probably depends on what your goal is.
    Doing heavy singles will make you good at doing singles.
    As Geoff said it would have to be a density program meaning lots of singles.
    Lots of singles with a heavy weight would have diminishing returns at a certain point. and it would depend on what you say is heavy.I use Prilepins table as guide.
    At 90% +, prilepin only recommends a maximum of 10 reps total.If you go lower weight he recommends a higher rep scheme.
    You could also try singles in speed reps with a lower percentage 60% weight like westside guys.
    They usually do 1-3 reps depending on the exercise and have a time factor involved usually 45 to 60 seconds between sets.They use it to train their speed though so i'm not sure how it would work for your purposes.
    I believe the better alternative would be a compound kettlebell complex with one or two heavier KB's like swing,clean,squat,press would be better.A single with each of those for many sets would definitely be tough.
    As for throwing things it would be a fun alternative on variety days of your training especially since most other weight training is linear.The torqeing action of the body under the stress of weight doesn't get addressed to often but is a good workout to which i can attest from being a highland games competitor throwing weights around and most of them with some kind of upper body rotation.After a practice with weights from 16 -56 lbs it can be a good workout in itself.
    A kettlebell thrown from different angles is is a good workout.Try overhead,from between the legs,like a shot put,like discuss or any other way you can think of.A word of caution here is if you haven't been training rotational movement start slow and easy and light and work up to more intensity over several workouts.A intercostal or oblique strain is not fun to deal with.
    Sorry for the drawn out reply.

  10. #10
    Steve Freides is offline Senior Member
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    Quote Originally Posted by go1 View Post
    What is Bryce up to these days?I always liked his approach to strength and fitness.

    I have his old booklets which have great info.I noticed the website he used to post on has been long gone.
    I wish I knew - no answers to my emails, and he hasn't posted on his web site in months. I hope he's OK. The web site is still there, even with some folks keeping their workout logs there. http://theironworks.yuku.com/

    -S-
    http://www.kbnj.com

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