I Need Some T-Nation Exercises Explained

Hey, I'm looking to start this program but there are some lifts I don't know in there. There are generally some experienced lifters at the weightroom that I'm sure I could ask for advice, but I'd like a base foundation before going in (not to mention I don't want to look like a complete idiot).

Here's the article with the program I'm looking to start:

TESTOSTERONE NATION - Get Strong, Get Fast, Get Vertical!

And these are the lifts I'd like some help on. I have some experience as a lifter, but I haven't really lifted seriously in 2 or 3 years...
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Romanian Deadlift (these are the "RDL"s, right?). Is this guy doing the RDL? YouTube - Deadlift 500 x 1 I think his form is good, correct me if I'm wrong though.
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Speed Squat Now this name I think is pretty self-explanatory, but it's the description of the sets/reps that throws me off. The direct quote from the article is:

"C. Speed squat

Weeks 1-3: 5 x 2 @ 45% (45 sec. rest)
Weeks 4-6: 5 x 2 @ 55% (60 sec. rest)"


What does that mean? What should I be doing there?
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Jump Squat I've got the general idea, but at what point do I want to be starting the jump? Should I push up from the bottom of the squat like I'm trying to jump, or do I do a full squat and jump (like from my toes?) at the top of the squat?
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Push Press Is this kinda just like the second half of a clean&jerk?
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Jump Split Squat I am completely lost here. Take a look at its description in the article and see if you have any idea of what I should be doing. Those two pictures are ridiculous. (here's the link again, so you don't have to scroll back up: TESTOSTERONE NATION - Get Strong, Get Fast, Get Vertical!)
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Bulgarian Squat Iso-Contrast Again, I think I get the rough idea, but I'd just like some clarification.
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Top Squat, Overcoming Isometrics No idea. Refer back to the article above to see what its talking about.

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Thanks a lot for your help, I look forward to hearing back from you and starting this program!

- Rakoczy
 
Romanian Deadlift-Google video it. And then google it to get a description. It's a hard movement to really get down if you don't have someone show it to you or you pay attention to how your body feels when performing the movement. Bar slides down thighs, hips go back. Knees only bend because hips are going back.

Speed squat is using a percentage of max 1RM. You're going for explosion here.

Jump squat-squat down and jump up.

Push press-there's more than a million explanations of the push press on google.

Jump split squat-start in a single leg squat stance. Now jump up and switch feet and continue.

Bulgarian squat-it's just a Bulgarian squat with one foot elevated.

Top squat-it's extremely self-explanatory in the description. In fact, it says to push against pins. So you basically squat to where the bar hits the pins and keep pushing...pushing...pushing.

A bit of google and/or reading the descriptions would've prob more than likely answered all your questions.
 
Rakoczy, what are your goals, and why do you feel that this routine, filled with exercises that you've never attempted, is the right one for you. You wrote that you haven't lifted seriously for the past 2-3 years: IMO, you don't need an advanced specialization program, you just need a program. If you're not consistent in the gym, jumping split squats and push presses aren't the answer, consistency is! If this is the case, a simpler routine will be just as good, if not better and will allow you to develop more appropriately to your experience level.

You don't need top squats, you just need to start squatting.
 
Rakoczy, what are your goals, and why do you feel that this routine, filled with exercises that you've never attempted, is the right one for you. You wrote that you haven't lifted seriously for the past 2-3 years: IMO, you don't need an advanced specialization program, you just need a program. If you're not consistent in the gym, jumping split squats and push presses aren't the answer, consistency is! If this is the case, a simpler routine will be just as good, if not better and will allow you to develop more appropriately to your experience level.

You don't need top squats, you just need to start squatting.

This + what evo said re: google.
 
My legs just turned all noodles even thinking about a jump split squat. I think I'd wear a helmet if I tried these.

Who am I kidding...I will never ponder these again in my life.
 
Thanks for the descriptions, Evolution.

Bi: I definitely see where you're coming from and I'm going to take that advice. I'm going to go to the gym this week and try the routine here. Like you said, I probably don't need this specific a work-out. So what I'll do is try the program, and if I run across any lifts that I think are too complex or that I just can't do, I'll swap them for something easier/similar.

I recognize that it's complex, but I figure if I'm going to start again, why not start the right way?

To answer your other question, just looking to increase my overall athleticism. The article says that it'll improve vert, sprint speed, and lateral agility, so that's nice. I'll be coupling this with some endurance/agility work on my upper body/off days.
 
For instance, I just glanced at the article again and I think I'll be replacing the power clean from blocks with a plain old hang clean (Which I know how to do), as well as the push press with an incline bench.
 
I don't know that "starting again" and anything complex is exactly what I'd call "starting out right".
When beginning, regardless of previous experience and the ability to perform certain lifts, the simpler the better, imo. Good old squats, deadlifts, lunges, presses, dips and chins are considered the basics for a good reason. I've been doing this for a while now, and I still have not added specific bi/tri excercises, and certainly nothing that involves a barbell and my feet leaving the floor!
My kid is a runner at a major university, and his strength coach really concentrates on some of the olympic lifts as you have already mentioned...I would agree that these help develop explosive strength and power. However, give some of the basics a chance to get you back in the groove, before you start getting all fancy pants.

But hey, I just like to concentrate on the simple things and go for perfect form, and let the tunes blast through my brains.
And watch the junior college girls in the mirror.
 
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