Elitetrack: Sport Training & Conditioning

Yes they could use some higher rep stuff. 85 & 100 lb. bench…

Originally posted by delldell
Yes they could use some higher rep stuff. 85 & 100 lb. bench…

This is why I suggested the high rep work. These are girls who IMO would make QUANTUM LEAPS in their times with increased strength. They are very fast as it is but they are super weak!

Thoughts anyone?

Hello? Anyone?

Originally posted by mike
I think a double peak would be better even if you're not intending on competing indoors. I'm not a big fan of the long slow increases in intensity. I think the drastic change in training that occurs after the first peak provides a nice foundation for future gains in the second peaking cycle.

What do you think of this setup mike. . .

1st cycle - 8 x 6 @ 65%
2nd cycle - 6 x 6 @ 75%
3rd cycle - 4 x 5 @ 85%
4th cycle - 6 x 2 @ 95%
testing after the 4th cycle

1. Could this setup work, or do you have a better suggestion?

2. Whatever setup I end up using, should I start in the summer, lengthen each cycle to about 6-8 weeks ending in December. Or should I begin this in the fall (September) make each cycle 3-4 weeks, ending in December?

At their level, I don't think they need anything over 90%. Probably even 85%.

You wouldn't want to keep the same set-up for more than 3-4 weeks.

Originally posted by delldell
At their level, I don't think they need anything over 90%. Probably even 85%.

You wouldn't want to keep the same set-up for more than 3-4 weeks.

Why nothing over 85-90%?

If I should change after 3-4 weeks, are you suggesting I should start lifting in the fall and do general strength during the summer? Or should I start in the summer, then after I reach 85-95%, start over from 65% in the fall?

I think they'd probably progress just fine with lower intensities lower than 95 and most likely lower than even 90% max.

As for my previous recommendations, I think that the 50 and 60% intensities you had mentioned would be best for muscular endurance and wouldn't be the best way to develop muscular strength even in younger athletes. If you were to do as I prescribed and used equivalent volumes with higher loads I think the gains you'd see would be much better. Because the volume would still be high you'd reap some soft tissue benefits and the higher loads would permit more efficient training for strength. All you'd be doing would be keeping the total volume the same while manipulating the sets and reps in such a manner that would create a nice balance of strength gains and anatomical adaptation.

Originally posted by mike
I think they'd probably progress just fine with lower intensities lower than 95 and most likely lower than even 90% max.

As for my previous recommendations, I think that the 50 and 60% intensities you had mentioned would be best for muscular endurance and wouldn't be the best way to develop muscular strength even in younger athletes. If you were to do as I prescribed and used equivalent volumes with higher loads I think the gains you'd see would be much better. Because the volume would still be high you'd reap some soft tissue benefits and the higher loads would permit more efficient training for strength. All you'd be doing would be keeping the total volume the same while manipulating the sets and reps in such a manner that would create a nice balance of strength gains and anatomical adaptation.

Well I guess my question is what would going that high in intensity (90-95%) do to them? Would it affect them in a negative way?

Also, what about the setup I just proposed above? What are your thoughts on that?

Another question I have along with what I already posted mike is can this work on a 3 day a week plan?

Hello?

I think the setup you proposed above looks good and I think it would be quite effective on a 3 day a week cycle. As for very high intensities, I just think that in light of their training age and lack of strength they would make very nice gains at lower intensities without having to progress to very high intensities. I don't think it would hurt them in the short term to do high intensity stuff right now (nor do I think they'd get much extra benefit) but in the long term scheme of things you'll be taking away the opportunity to progress training intensities since you'd have already done it without seeing much additional benefit due to the fact that athletes such as yours will typically respond just the same or better to lower intensity work.

Should I start lifting in the fall and do general strength during the summer? Or should I start in the summer, then after I reach 85-95%, start over from 65% in the fall?

I'd just start lifting them now with some general strength work thrown in. In my opinion GS should be done all year round.

Originally posted by mike
I'd just start lifting them now with some general strength work thrown in. In my opinion GS should be done all year round.

Well how would I periodize the lifting (OL's, etc.), starting from summer on through the end of next outdoor season?

Hello?