thx quick, can you also help with this part: “an example of how should i do my hams and leg extentions in competative season, like how much weight x how many set x how many reps?“
I personally wouldn’t use them as anything more than a recovery or general strength tool during the competitive phase. I think you’d be safer (and stronger) sticking to squat (and variations) and RDLS, Glute-Ham Raises, Good Mornings, etc.
mike,
Is there anyway you can attach or paste a sample training plan ( off-season and competative season ) for TJ. Im looking just for the weight room part. My coach is not a jumps export…so i kinda make my own weightroom plans but after reading this thread i concluded that my plan is garbage.
thx.
Sorry,
I don't know if I saw your post or maybe I just forgot about it (I'm doing a self-test, case study on the effects of severe sleep deprivation on short term memory :D). I talked about what we do in another post in quite a bit of detail. Here's the link: < http://www.elitetrack.com/messageboard/viewthread.php?tid=102 >. It's not an actual program but it gives the recipe for one. If you have any specific questions after reading it let me know.
Thanx mike, its just that u usually answer in a day or so and my last post was there for almost a week, so i tot my question was way tooooo long to answer ^.^, sry.
I've actually seen the thread before, though still cannot make up my own lifting plan from reading it ( I've been doing horizontal jumps for only a year therefore not an expert like u ^.^ ). The thread gave me some basic ideas and tips for the weightroom lifting part, but i was sorta looking for a lifting sample weeks plan…like what should i do every week in the off-season, midd season, and competative season? I gess its called the microcycles…not sure. Im sure many many others would like to see a sample of a lifting plan for off,midd, and competatives seasons.
Im not a pro so im only looking for a 3 times a week sample lifting plan. ( Intemidiate lvl )
This is for early off-season, all loads should be appropriately low. If you were going to stay on a 3-day schedule, the workout could stay generally the same (I'd switch exercises every now and then) but the loads will increase and the reps will decrease.
Day 1:
-Power Clean: 7-10 x 3
-Back Squat: 6-8 x 5
-Bench Press: 5 x 8-10
-DB Rows: 5 x 8-10
-RDL: 3 x 8
Day 2:
One of the weight room circuits discussed in the above mentioned thread.
Day 3:
-Hang Clean or Snatch: 5-6 x 4
-Overhead Squat: 2 x 8
-Front Squat: 5 x 6
-Incline or Military Press: 5 x 8-10
-Pullups: 5 x 8-10
-Weighted Glute-Ham Raises or Good Mornings: 3 x 10
Mike, you mentioned before that horizontal jumpers should never do tempo, but is it ok to use tempo as a recovery day after competition or something like that? Or maybe before competition?
I suppose, but I really think your time would be better spent doing other things such as mobility, GS, bodybuilding, field circuits, MB, and even short approach jump work.
Another question
What is the best time of year to concentrate on OL's (Jerck, Clean, Snatch, Squat, Bench) and what is the best time of year to mix up OL's with other lifts. I heard its better to do OL's at the comp phase, is that true mike?
I don't really think you ever need to really concentrate on either the olympic lifts or the core lifts. I think you should be doing both all year round for complete development. If you had to choose to do one or the other due time constraints you'd probably want to do core strength work early and Olympic lifts later in the season. Ideally though, you incorporate both all year round and instead of feeling the need to have an either or situation, you vary the portion of the workout devoted to each type of lift.
Also, it is important to note that the training stimulus provided by OLs and by the core lifts is dependent not only by the lift itself but also by the loads and the speed of movement used. That is, you could achieve similar training effects from jump squats as you would from the OLs. Likewise, very heavy clean pulls (@ 110+% of clean max) could have a similar training effect as heavy squats.
mike, can u tell me the difference in lifting b/w the off-season and comp-season. I mean is it only the increase of intencitiy and decrease of volume or is there more to it?
i know from my knowledge i use all of the time i am not "in season" to improve at aspects that i need to improve on. The summer will be dedicated to hypertrophy training because i feel i need to add some mass to my lean thin frame. I realize that i need to start my olympic lifting earlier in the season because it would be nice to see good results earlier into the season.
it all depends on what you need to improve on. focus on your weaknesses.
