Elitetrack: Sport Training & Conditioning

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

There is no way this question could be answered in one post…..this could be a book by itself. There are many variables here to look at with volume and intensity being the most basic and perhaps easiest to manipulate. In GENERAL, total volume should start high and get lower as the season progresses. The opposite is true for intensity. It's also important to try and match up what you're doing on the track with what you're doing in the weight room. Sorry for the near-worthless answer but if you give a more specific question I'll try and give a better answer.

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

I plan on using this cycle from now on. How much time should I spend on each cycle? Should I use the standard 3 weeks load, one week unload plan, or should I just go off of feel - meaning move on to next cycle when current cycle has become easy? Thoughts?

Also, if I am to start out with 65-70% with stuff like bench press and squats, what percentage do I start off with for OL's? Do I start these off at 65-70% as well, or do I consistantly keep them in the 80-90% range

bump

Yesterday I had my athletes do all OL's at 85%, but I wasn't sure if they should be doing that much weight so early in the summer.

mike, what do you think?

Originally posted by DaGovernor
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

I plan on using this cycle from now on. How much time should I spend on each cycle? Should I use the standard 3 weeks load, one week unload plan, or should I just go off of feel - meaning move on to next cycle when current cycle has become easy? Thoughts?

I typically use a 3 week on 1 week off cycle format but have used other varieties such as 2-1, and 4-1. Going on feel has its pluses but makes for difficult planning.

Also, if I am to start out with 65-70% with stuff like bench press and squats, what percentage do I start off with for OL's? Do I start these off at 65-70% as well, or do I consistantly keep them in the 80-90% range?

I would start the OLs slightly higher (+5% from other lifts) for several reasons:
*OLs are typically performed with less reps.
*Because they are used to develop power and RFD, a lower % of max isn't necessarily a bad thing as peak power outputs are typically seen in the neighborhood of 60-70% of max.

1. I forgot what RFD is mike. What is it?

2. And keeping the OL's in the 80-90% range is not good right?

3. When running, the 3 on, 1 off program is 3 weeks with each of the 3 weeks getting progressively more difficult, then "unload" the 4th week.

How do you do that with lifting if you already have a set schedule on reps and sets?

If you're trying to gain strength and power, I suggest you checkout http://www.gk22.com .  I'm on week 12 of the strength and the speed program.  I have never felt so fast in my life.

1. Rate of force development

GameBreaker - That's a nice football program.  Not so nice track program.

Originally posted by DaGovernor
1. I forgot what RFD is mike. What is it?

Rate of force development as Pete said.

2. And keeping the OL's in the 80-90% range is not good right?

Don't keep them their all the time. I use a range of 70-100% depending on what I'm trying to accomplish. Note however that this is for advanced athletes and more novice athletes may not need such high intensity levels to progress. One thing you should concentrate on though is speed of movement, especially on the second pull.

3. When running, the 3 on, 1 off program is 3 weeks with each of the 3 weeks getting progressively more difficult, then "unload" the 4th week.

I rarely increase the intensity or volume from week 1 to week 3 of a cycle, but otherwise what you said is right (for how I usually set it up).

When entering a new cycle, would you re-calculate your 1RM?

TheRealTmac - 11 April 2008 09:32 AM

When entering a new cycle, would you re-calculate your 1RM?

It really depends but in most cases i do.

Not to sound moody but why would a coach have a runner doing Oly lifts?

Richard aka Ham - 27 October 2008 05:00 PM

Not to sound moody but why would a coach have a runner doing Oly lifts?

is that a serious question?

Richard aka Ham - 27 October 2008 05:00 PM

Not to sound moody but why would a coach have a runner doing Oly lifts?

I agree.