Maintence Routines

[Anoddparadigm]

I have questions about maintenance routines, which as far as I can see was not addressed in Practical Programming. I compete in grappling tournaments and during the month preceding a match I need to focus more on conditioning, technical training and making weight. All my lifts are between the advanced and elite catagory and I don't want to lose what I spent so much effort gaining.

I have found Barbell complexes very useful by providing the sort of metabolic stress of a grappling match, but I know this isn't doing anything to maintain the strength levels I spent so hard to work on. A lot of my teammates do high rep stuff coming up to a tournament but this seems misguided, as they are keeping volume high and lowering intensity. My understanding is that I should be keeping my volume low and intensity high.

So, would the following be a good way to prevent detraining when taking time "off" from heavy lifting? I basically just split the Friday workout in the texas method to an entire week as it is "high intensity- low volume".


Monday- Ramp up to 1x5 squat

Wednesday- Alternate from ramp up to 1x5 press/ 1x5 Bench Press

Friday- Ramp up to 4x2 Clean

[Mark Rippetoe]

This is a viable approach, certainly, with good reasoning. I am always amused by varsity coaches who fail to realize the whole point of having developed a strong team, revealed when they program silly "maintenance" work during the season that forces the athlete to de-train strength.

[James]

Anoddparadigm, what kind of workouts will you do while you're performing this maintenance routine? I ask because I will have similar goals a few months from now. I assume you are adding these workouts to existing met-con/skill training, and on the same days. Can you tell me a little about the training schedule your coach has you on?