Elitetrack: Sport Training & Conditioning

Have you ever considered doing this same set up with your Army athletes?

This makes me want to try this during gpp next summer!!  Seriously, when you have more time you should elaborate more for how you worked with the LJ'er….Why only 50-60% on the OL's it seems like those would fly past your head?

Winnesota - 10 November 2007 09:56 PM

This makes me want to try this during gpp next summer!!  Seriously, when you have more time you should elaborate more for how you worked with the LJ'er….Why only 50-60% on the OL's it seems like those would fly past your head?

I think most athletes should keep the ol's between 50-80% maybe a couple reps per month over 80%.

whats are med throws with a counter movement and what are ones without?

Winnesota - 10 November 2007 10:14 PM

whats are med throws with a counter movement and what are ones without?

if you had to guess what would you say?

utfootball4 - 10 November 2007 10:07 PM

I think most athletes should keep the ol's between 50-80% maybe a couple reps per month over 80%.

Why?

wow why did i ask that? it is late.  pretty sure w/ cm means moving arms opposite direction b4 throw and no cm means starting a throw from a frozen position…

Jump Start - 10 November 2007 10:18 PM

utfootball4 - 10 November 2007 10:07 PM

I think most athletes should keep the ol's between 50-80% maybe a couple reps per month over 80%.

Why?

 

Many reasons but to sum it up we are not weightlifters.

ElbowGrease - 10 November 2007 08:54 PM

Have you ever considered doing this same set up with your Army athletes?

Nope. It would work great for NFL combine preparation, throwing events, and bobsled / skeleton athletes but I think less so for athletes with any real top end speed or speed endurance requirements. Also, inclusion of technical training becomes problematic to integrate.

Winnesota - 10 November 2007 09:56 PM

This makes me want to try this during gpp next summer!!  Seriously, when you have more time you should elaborate more for how you worked with the LJ'er….Why only 50-60% on the OL's it seems like those would fly past your head?

On these days, we'd use either hang cleans or snatches if OLs were used. Jump squats with very little weight were just as likely to be used.

With the LJer, days one through 3 were as above (except later in the year we did full approaches on day 1), and 4, 5, 6 were similar to my usual speed-power development protocol. That is 4 was acc dev and heavy weights; 5 was short run jumps and general strength, 6 was intensive tempo or speed endurance. The inclusion of technical training really muddied the waters.

Mike Young - 11 November 2007 08:52 PM

Winnesota - 10 November 2007 09:56 PM

This makes me want to try this during gpp next summer!!  Seriously, when you have more time you should elaborate more for how you worked with the LJ'er….Why only 50-60% on the OL's it seems like those would fly past your head?

On these days, we'd use either hang cleans or snatches if OLs were used. Jump squats with very little weight were just as likely to be used.

With the LJer, days one through 3 were as above (except later in the year we did full approaches on day 1), and 4, 5, 6 were similar to my usual speed-power development protocol. That is 4 was acc dev and heavy weights; 5 was short run jumps and general strength, 6 was intensive tempo or speed endurance. The inclusion of technical training really muddied the waters.

I usually do the same, if i go lighter on the ol's the movements would usually be hang clean/snatches and heavier on the power clean/snatch.

One way to look at the split (if you couldn't tell) was that day 1 & 4 were largely high force concentric contractions with little stretch reflex involvement. Days 2 & 5 were high speed with an emphasis on eccentric power and very balistic / dynamic contractions. Volumes on day 2 & 5 were especially low. As we progressed through the year I found it was actually best to make the two days even more divergent on the force-velocity spectrum.

Did the percents on the lifts stay the same throughout the length of training?  Or did you progress to max lifts on both days at the end of the cycle?  This was in the summer right?  I was looking at doing this next summer in GPP so I wouldnt want to include any technical training…

Both days shifted in opposite directions on the force-velocity curve. That is, the heavier day got heavier, the faster day got faster.

Mike Young - 12 November 2007 07:56 AM

Both days shifted in opposite directions on the force-velocity curve. That is, the heavier day got heavier, the faster day got faster.

Mike, did the speed increase come from increased capability of the lifter, or did you reduce weight? I have heard of some people timing the lift, with the idea that they would progress the load as much as possible as long as the speed of the lift wasn't compromised. Others wanted to keep the weight the same but try to increase the speed of the lift.

What were/are your thoughts on progressing the speed of the lift versus progressing the load lifted when the focus of the training is ballistic force production?