Elitetrack: Sport Training & Conditioning

Hello Elitetrack, its been a while since I’ve posted on these forums. Some background. I graduated from high school this year..about to finish my first semester of college. In high school i was mainly a long/triple jumper who ran the 100m when my coach asked me to.
PRS
Triple Jump 46-4 (over 47 unofficial)
Long jump 22-9
100m - 10.83
I was being recruited, but decided to take a temporary leave for personal reasons.

In high school I never did any weight lifting. All of these PRs were set with not a single olympic lift or powerlift or any major weight push/pulled. The basis of my training was pretty much plyos here and there. I graduated high school in june at 5’9 140 pounds. I had been told numerous times in high school that I could make gains if I would lift but refused in fear of getting too big.  In October (2 months in to college) I began to front and back squat/deadlift/bench/hang clean and power clean..just to see what would happen really. I am probably trying out for my college team next year (D1). As of December 5th i’ve put on around 11 pounds since i’ve started lifting. I do cardio, but haven’t done any sprinting/jumping since early August.

My question is, what should I expect? Will I jump farther? Will my times get better? Or is all of this weight training useless without any sprint/jump work being incorporated? I will continue sprint/jump/plyos in may. For some reason I feel like it may be bad to continue increasing weight until I begin sprinting again.

Thanks in advance Elitetrack

Courtney Lee - 06 December 2011 12:59 AM

Hello Elitetrack, its been a while since I’ve posted on these forums. Some background. I graduated from high school this year..about to finish my first semester of college. In high school i was mainly a long/triple jumper who ran the 100m when my coach asked me to.
PRS
Triple Jump 46-4 (over 47 unofficial)
Long jump 22-9
100m - 10.83
I was being recruited, but decided to take a temporary leave for personal reasons.

In high school I never did any weight lifting. All of these PRs were set with not a single olympic lift or powerlift or any major weight push/pulled. The basis of my training was pretty much plyos here and there. I graduated high school in june at 5’9 140 pounds. I had been told numerous times in high school that I could make gains if I would lift but refused in fear of getting too big.  In October (2 months in to college) I began to front and back squat/deadlift/bench/hang clean and power clean..just to see what would happen really. I am probably trying out for my college team next year (D1). As of December 5th i’ve put on around 11 pounds since i’ve started lifting. I do cardio, but haven’t done any sprinting/jumping since early August.

My question is, what should I expect? Will I jump farther? Will my times get better? Or is all of this weight training useless without any sprint/jump work being incorporated? I will continue sprint/jump/plyos in may. For some reason I feel like it may be bad to continue increasing weight until I begin sprinting again.

Thanks in advance Elitetrack

Don’t worry about getting to big just work on getting more explosion by lifting heavy. I’m 5"11 195 with a 10.6 personal best from high School. Maybe 20-30 lbs of muscle could really benefit you just keep sprinting and doing plyos and you won’t have anything to worry about.

You are already fast and very elastic and these are qualities that you do not want to lose. Yes, incorporating weights should make you better on the whole, but you should NOT stop sprinting or doing plyos. Acceleration and top speed are skills that need to be constantly worked on to be maintained or improved.

Josh Hurlebaus - 06 December 2011 01:28 PM

You are already fast and very elastic and these are qualities that you do not want to lose. Yes, incorporating weights should make you better on the whole, but you should NOT stop sprinting or doing plyos. Acceleration and top speed are skills that need to be constantly worked on to be maintained or improved.

I couldn’t have said it better. I have a background with lifting weights and I believe my speed would be improved greatly by adding more plyos to help with elasticity, so with that being said your elasticity is already great so as soon as you ADD the weights to your program you will improve if all other things remain equal(sprinting/plyos)

I appreciate all of the replies and advice. Thanks a bunch.

TypeIIpersona - 19 January 2012 08:52 AM

You will only get bigger is you follow a bodybuidling style routine (6-12 reps with 1minute or less rest between sets) and take in enough calories to support this training stimulus. Anybody else that tells your otherwise is a snake oil salemen. Most modern research supports this.

I would like to correct you there Mr nutritional expert. You can also gain size with 1-3 rep range if you consume enough calories, it just takes longer. Source - me.

Seeing as you edited your post i’ll say more. 5kg of muscle in a year and half isn’t negligible and that’t just using myself as an example, i’ve seen it plenty of times as well with very low reps.

Why am i even replying to you. Your clearly a cock.

TypeIIpersona - 29 January 2012 06:18 PM

joe - 28 January 2012 01:35 PM

TypeIIpersona - 19 January 2012 08:52 AM

You will only get bigger is you follow a bodybuidling style routine (6-12 reps with 1minute or less rest between sets) and take in enough calories to support this training stimulus. Anybody else that tells your otherwise is a snake oil salemen. Most modern research supports this.

I would like to correct you there Mr nutritional expert. You can also gain size with 1-3 rep range if you consume enough calories, it just takes longer. Source - me.

Yup, that rep range can produce very slight hypertrophy, but you could consider it negligible and I don’t give a rat’s ass if you disagree with me either.

while I would agree with you that, all things considered equal, a rep range in the neighborhood of 8 per set is best for hypertrophy, but as you edited in, its all about gaining mass which is increasing calories, and here Joe is right, if you’re increasing calories, you can hypertrophy with almost any rep range. Conversly, even if you use an 8 rep per set range, if you don’t take in excess calories, you will see little hypertrophy.

.

JC Cooper - 30 January 2012 04:24 PM

Isaiah Miller - 07 December 2011 12:35 PM

So with that being said your elasticity is already great so as soon as you ADD the weights to your program you will improve if all other things remain equal (sprinting/plyos).

“If all other things remain equal”.

I’m not sure if your quote of my comment “If all other things remain equal” is looking for a response, but I assume most people understand what is meant there.

How are you determining that elasticity remains optimal from the beginning/start of your lifting program?. How is your body telling you that your maintaining optimal body elasticity throughout a strength program?, considering we will see a decrease in elasticity.

Your question has absolutley nothing to do with my comment, which was in reference to the OP and Joe’s comments on optimal rep range for hypertrophy, more or less. Weights are general and if you’re looking to improve stiffness as it relates to sprinting though a general strength program, you’re barking up the wrong tree.

Go away JC.

So I’ve been reading through multiple logs on Elitetrack. Im not really sure how to setup a training plan for my situation. I’ve communicated with the coach at my school and my tryout would be sometime in September. Im hoping to increase my speed and jumping ability by the time of the tryout. Could anyone give me an example of one training week (including weights/plyos)? I hope to start training in late may or early june. Basically I’m hoping to make significant gains in 3 months. I am a long/triple jumper who could also run the 60/100m.

Thank again Elitetrack!