cay, u kno how before the off-season coaches do base training just to get the athletes in shape after rest from the comp-season. Im gessing that base training is part of the off-season microcycle, which is the general preparation for the off-season. We usually do lotsa tempo, some hills, coordination, some bounding, ext....
Ours actually isn't too different from fall training except it's 5 days a week rather than 6 with the rest days being movable (if necessary). The order of workouts stays the same.
how does the week break out given the answer above? Or do you work in a 2 or 3 week cycle rather than 7 day. That is to say, are the three 7 day weeks in a 21 day cycle, same thing on same week day? hi CNS on say every Mon&Thurs;for 3 weeks?
Mike, is there a difference b/w lifting before practice and after? Is lifting before practice better than after, or its the other way? And im still confised on which day should i lift, like should i combine lifting with plyos? Lifting with short speed? Lifting with speed endurance? In general, what should lifting be combined with?
I think ideally, if strength is a high priority, you'd do track work first (because this should always be #1 priority), and then later in the day come back and lift heavy. This is better for recovery and enhances the athlete's hormonal profile. Testerone peaks 45 minutes into a work session. After this time, all anabolic hormonal production falls off dramatically. So essentially if you were to do two (or three :o) intense workouts split up over the course of the day you could get 2 or 3 natural anabolic hormonal surges. This benefit is in addition to the fact that regardless of what order you choose to do the weights and track work, if done in a single session, the second of the two will always suffer.
Having said that, it wouldn't work into too many people's schedules to do that. This is especially true of collegiate athletes. In a collegiate athlete such a program might cause more problems (additional time, transportation 2x to workout facility, time conflicts, etc.) than benefits.
thnx mike, but what about the other question "still confised on which day should i lift, like should i combine lifting with plyos? Lifting with short speed? Lifting with speed endurance? In general, what should lifting be combined with?"
Originally posted by mike
Short approach jumps and general strength and bodybuilding circuits go on low demand CNS days. Full approach runs, plyos, acceleration development, vmax development and / or heavy weights go on high demand CNS days.
That's our set up but that's for jumpers. When you say "lifting" I'm assuming we're referring to heavy lifting such as OL, squats, etc. If that's the case, for sprinters, the answers to the specific questions you asked in the last post would be: yes, yes, and yes. Acceleration development, speed endurance, vmax development, and plyos are all higher intensity and should be paired with their equivalent in the weight room. Lower intensity lifting like bodybuilding circuits should be paired with lower intensity track workouts.
Originally posted by justdoit
whats RDL's again?:?::?::?:
Keep the knees soft and slightly flexed. They should remain in this same position throughout the movement. Flex at the trunk like a straight legged deadlift (SLDL) but instead of just going straight down, push your butt back, keep your lower back locked, and your chest up. At the lowest position, all your weight should be on your heels and your range of motion will be much less than in SLDL.
Mike,
Just found your site and am very impressed. I've read almost all the threads on jumps and training and I like many of the ideas. A couple questions for you....1)where do RDLs/SLDLs fit into the LSU program (i didn't see them on the sample "Lifting Template" that includes OLs/Squats/Presses and also circuit work).
and 2) Would you feel that this program would work well for a H.S. age jumper? I have a couple girls/women that have a great strength base and are going to be great jumpers...have already posted some great jumps for me.
Basically, to not be long-winded, I'm looking to implement a program that will give my girls success. I have looked at much stuff and am not sure what to do. I do know we have not to date incorporated OLs into the weightroom in track at this H.S. and that is about to change!!!:cool:
thanks in advance for your hard work and giving us all a forum to network on!
Thanks for the compliments. As for the lifting program, we actually don't do too many RDLs and SLDLs. They were much more of a focal point when I was at Ohio.....but then we didn't win National Championships at Ohio . When we do them, they are more of a supplemental lift usually performed on a CNS day.
I think the program would work great for high school athletes but I'd probably modify it so that it was just 3 days / week. This is more for logistical reasons than anything else. I'd keep the Monday, Wednesday, and Friday workouts pretty much the same but add in maybe two auxiliary exercises because they won't be doing the bodybuilding circuits on Tuesday, Thursday, and Saturday.
Thanks Mike. I agree w/ 3 days a week for the lifting program, especially since as we get going into the season, we always have a weekday meet as well as invitationals on Sat.
Could you send me any info. on what you and Boo do as far as specific jump training out on the track? Plyos training? I have my stuff but I'm always looking to improve my program to find what's best.
