Again, thank you all for reacting.
Exile, I will mail you but I dont have your emailadress.
The problem with weighttraining for me to is that I get bored after some time.
Maybay it is because its my supplement training. I like training martial arts much more, but I know you have to train you strength to.
I have the book Power Factor training but the greatest problem for me is that most off the time you need a spotter.
But I train alone at my home.
Dinosaur training is a very good book with good exercises and they are not complicated. You have only two workouts a week with different exercises.
Crossit is good to but I dont like the WOD's always because sometimes you have to do 100 pull-ups or something like that.
I know that you have to work up to this but still.
My main problem with Sisco's type of program is that they don't make standard equipment that I can use. I am not trying to brag, but I max out regular equipment on standard lifts, so I have never been able to really test their program out properly. (I probably should note that I used to be a national-level strength athlete with a competition squat over 800 lbs. and was benching in the 600 lbs range).
Well, in some ways it is a good problem to have. OTOH, it made trying static contraction training impractical. I do have people ask me about it from time to time and all I can awnser is that it looks good on paper. It would really be nice if I could cut down my own training time that much by using that system and still make good gains.
I am currently in need of both knee and shoulder surgery, so in some ways it feels like nothing is working well at the moment. I am mostly doing the best I can trying to work around the injuries and maintain as much of what I have already developed.
What has worked best for me is a mix. I usually train 2-on, 1-off; 2-0n, 2-off. I train most muscle groups once/wk. and alternate the workouts. As an example for quads; on week 1:Heavy squats (May alnernate heavy hack squats if no spotter available) 6x working up to 605 for 6-10 reps. I'll usually work in 3x20 of adductors (a weak point of mine), along with 3x of lying leg curls. I generally train hamstrings seperate from quads, but will throw an isolation move in w/ the antagonistic muscle group.
For week two, I'll usually do high rep (20+) non-lock out squats. All the way down, 3/4 of the way up.
Week three is high intensity leg training. I will do a pre-exhaust superset of high rep leg extensions immediately followed by leg presses. Each post warm up set is taken to failure on each exercise.
I will also use strip sets or rest-pause or other high intesity methods on this workout as needed. The fourth week in the cycle is just some high rep work on isolation movements. Geeting some blood in there, but letting my joints have a break.
Over the last ten years or so, I've made really good progress using this type of rotation for all major muscle groups. Most of my injuries were carry overs from previous programs that I just put off doing something about for too long and now they are starting to catch up with me. Using this program, I've actually done better lifts in my late 30' and early 40's than when I was a competitive powerlifter at the age of 22.
When I was younger, I was really trying to bring up my lifts. Over the last few years, I set several personal bests just going about my business and training hard. When I was powerlifting, one of my goals was an 800 lbs squat, but I only made it to 785, then I got hurt and quit powerlifting. Using this routine, I was doing 600 for 10 pretty regularly and decided to re-visit my old goal. I got 805 for an easy double (probably could have got 5-6) and decided to no longer push my luck.