Elitetrack: Sport Training & Conditioning

I've been pondering this since I've been in a new lifting plan this fall.  The answer to this question may have 2 different answers depending on whether it is a sprinter or jumper, but primarily my question pertains to jumpers.

Is upper body strength necessary at all for a jumper?  Is it necessary to lift upper body, if so, how much of a role should it play in a strength program? 

My current plan calls for 2 days of upper body and 2 days of lower body lifting.  Reps range from 12 and work there way down to 3 on about an 8 week cycle (however, probably at least 4-5 weeks are 8+ reps).  I like the weight I'm at and am concerned about gaining more weight, especially upper body. 

Would I be better off not lifting on the upper body days? Generally, I try to pair my high CNS days with the lower body days and try to go lighter on the upper days (low CNS days). 

I'd say from the workout program I'm one more focuse, like three weekly lifts that at about 75% lower body and 25% upper.  Its been said my Coach nows what he is doing.

haha….true Meat…id say mike knows his shizzle…

I'll rephrase my question.

Do jumpers need to lift upper body at all? (aside from olympic lifts)

I don't think they do.

I want to say it was Pfaff that said this but I am not 100% sure.  I believe he had said when their bench and clean get too far apart he starts to see problems with his athletes.  To as what the problems are he didnt expound. 

I don't know if jumpers NEED to lift upper body but it would probably be a good idea to do something (at least bench and a row/pull movement).  As to the bench/clean ratio.  I got my clean up darn close to my bench and I still suck  :regan:

Cliff Rovelto told me that he has his jumpers lift upper body mostly as a balance issue. The last couple of years he has had his athletes performing a lot of dumbbell lifts.

It sounds like the general consensus is bench is the only upper body lift that could/should be included in jumpers training.  I dont really see much of a need for curls/tricep ext.

So I guess I'll just throw in bench on those high CNS days along with cleans and squats as long as I keep the reps low.

What about lat pulls and rows.  Would someone like vern say these aren't sport specific?  Or do they help?

lift upper body, simple as that.

Winnesota - 25 November 2007 09:23 AM

It sounds like the general consensus is bench is the only upper body lift that could/should be included in jumpers training.  I dont really see much of a need for curls/triceps ext.

So I guess I'll just throw in bench on those high CNS days along with cleans and squats as long as I keep the reps low.

What about lat pulls and rows.  Would someone like vern say these aren't sport specific?  Or do they help?

While there may be no need to to focus on the smaller muscles such as biceps and triceps, I think there should always be a balance in your lifting program. If you're going to bench, then you should definitely row. The triceps and shoulders will get worked in the bench, especially if you mix in some incline bench every few weeks, but don't ignore your back, rear delts and biceps totally. Some good dumbell rows, along with your cleans, will match up well with bench press to work most of your upper body.

Secondly, you'll find that you will make longer, steadier progress if you add some variety. Instead of doing just benchpress for weeks on end, alternate a week of incline bench or weighted dips for benchpress every three or four weeks. Do the same with your pulling movements, alternating a week of lat pulldowns or chinups every few weeks instead of rows. Over the long haul, I think you'll find you will be less likely to stagnate, and make better, overall progress.

Good points.  So squat, snatch, and cleans aren't sufficient enough to work the back?  I should also add in rows and lat pulls?

I think doing a bodybuilding circuit once or twice a week will also help train the smaller muscle groups and during this time you get to use the isolated movements you want to use for bis, tris or whatever work you want.  Just my .02. 

bodybuilding ? nah, dont do that…upper body work shouldnt kill you…but a push and pull exercise is necessary, the latts and chest are used in sprinting so to just ignore them would be silly…do them in a simular way you'd do the main lifts, maybe just less sets…and a lesser emphasis during comp time…

The bodybuilding circuits would be a low level cns type of activity on your recovery days.  I believe just from reading the LSU thread and talking to coaches they do it almost every other day….must be a good thing.  It is not meant to kill you.  Once again just my .02 though. 

oh, well, when you said bodybuilding i guess i assumed something different…bodybuilding type workouts, i wouldnt do or recommend…total body circuits….yes.

tkaberna1 - 25 November 2007 11:08 AM

I think doing a bodybuilding circuit once or twice a week will also help train the smaller muscle groups and during this time you get to use the isolated movements you want to use for bis, tris or whatever work you want.  Just my .02. 

i agree bb circuits would be a great way to hit some of the smaller groups in the upper body, at least twice a week.

jumperuk - 25 November 2007 02:11 PM

oh, well, when you said bodybuilding i guess i assumed something different…bodybuilding type workouts, i wouldnt do or recommend…total body circuits….yes.