Elitetrack: Sport Training & Conditioning

Revisions….....

Alright, here's what I have come up with based on some good advice:

Monday
Power Clean 5x6
Back Squat 5x6
DB Incline Press 5x6
DB Shoulder Curls 4x6
Biceps lift 2x8

Wed.
Push Press 5x6
DB Lunges 4x6
Step Ups 4x6
Triceps lift 2x8

Friday
Hang Clean 5x6
Split Squat 5x6
DB Flat Press 5x6
RDLs 4x6
Biceps lift 2x8

Comments, Suggestions, Changes??????

Thanks all,
j.c.mike

Mike or anyone….

With this above lifting plan starting now (fall/off-season), would it be best to stick to a 4week mesocycle or could/should i push it longer? 

I guess what I'm wondering is… what is your advice on the length of time you would implement this plan?

Anyone have any comments on this plan at all???  Mike any other ideas?

That program looks better but I'd recommend you drop the reps for the olympic lifts to 5 or less. Olympic lifts are not the same as other lifts in regard to repititions and the reps should probably be kept within the range of 3-5 reps during the early season and as low as singles during the competitive season.

Alright Mike, sounds like a plan:grin:

Thanks Mike-

I'll keep the OL's under 5 and then fewer as we go on.

Any advice on the length of time i should stay on this plan?  I like it and would keep it going for 8 weeks but not sure if that's a good idea….

Why don't you go 3 weeks with that plan, test for a week, and then use a slightly modified plan for another 3 week cycle.

Hi mike,
Just wondering if its a good idea, or not, to use super sets in outdoors or indoors for horizontal jumper.

Is it better to lift on the plyos day or on the speed day?

I often superset exercises but not for the reason most do it. Usually, supersetting is used as a means to develop muscular endurance or work capacity. Whie I do use it like this sometimes early on in the year, I use it primarily as a means of enhancing the time efficiency of a workout. For example, if the workout called for:

power cleans: 7 x 3
squats: 6 x 4
bench press: 6 x 4

I might "superset" the squats and bench presses because in this way they can do the same amount of work in about half the time. This is possible because the exercises focus on completely different body parts which means the performance of one exercise shouldn't (at least significantly) hurt the performance of the other exercise. By alternating exercises, one can shorten the total time in the weight room but still get the same things accomplished.  Note however, that what I'm explaining is not really supersetting in its truest definition. The specific definition of supersetting typically, but not always, refers to the alternation of exercises of agonist / antagonist focus with the purpose of enhancing endurance or conditioning.

As for whether you should lift on plyo or speed days it would depend on what type of lifting you do and the intensity and volumes of the other variables. I often lift 6 days a week (with 3 of those days being circuits) but I also often do plyos and speed work on the same day. The key to answering this question is the intensity and volume of all of the training parameters involved.

"As for whether you should lift on plyo or speed days it would depend on what type of lifting you do and the intensity and volumes of the other variables. I often lift 6 days a week (with 3 of those days being circuits) but I also often do plyos and speed work on the same day. The key to answering this question is the intensity and volume of all of the training parameters involved."

This is an exmaple of my tuesday + thurday + sat where I lift and do other things:

(Tuesday)
Warm-Up
Bound: 3x30m Alt T-offs
Flying 20m Jumping steps x4 &
One leg Hops x 2+2
Lift: Session One:
Clean + jerk 2x3 @80 2x2 @85 1x3 @90
Inverted leg press 3x8 @80
snatch 3x5 @70
Low step-ups 2x3 @80 2x5 @80
Strength Abs
H Rebound 3x5x5H
Stretch

(thursday)
Warm up
Strides
Lift Session Two:
cleans 3x5 1x10 all @70
1/2 squat 3x5 1x10 all @70
Dumbeells arms running action 3x10 @80
Incline bench 3x5 1x10 all @70
Stabilizer 60s on 30s off
H Rebound 3x5x5H
Stretch

Saturday lift would be the same as thursday + I'd add some short speed

This was the plan for april (exept I didnt mentioned mon's wed's and fri's practices. I follow the weight plan from that complete book of jumps, just deleting the hamstring curls, not sure why it has alot of them in there. And dono what to replace ham curls with…...any suggestions?

This is the weight program im doing for May, they call it Power development phase in that book. Just dont know if it was there for indoors or outdoors purpose.

1st and 3rd day:
1/2 squat 1x6 @80 1x8 @90
single leg hops to 40 each leg
Inverted leg press 1x5 @90 1x4 @100
8 x single leg stair hops
power clean 1x8 @70 1x10 @60
depth jump over hurdle x 15
snatch 1x4 @90
( not sure ither to add speed indurance or just speed or plyos here)

2nd day:
cleans 3x5 1x10 all @70
1/2 squats 3x4 1x10 all @70
high step ups 2x16 @85
incline bench 3x5 1x10 all @70
low step ups and down 1x8 @70 1x8 @ 75 1x8 @90

( again not sure ither to add speed indurance or just speed or plyos here)

PS: Any suggestions on how to strengthen my hams over the summer? Found out that i got pretty big unbalance b/w my quad str. and my ham str.

Here's my thoughts:
*For the first Tuesday workout you listed, that is a very difficult program. What's the rationale for doing the snatches as the third exercise. Also, note that after all that preceds it, the 70% you list will probably be more like 85% as far as effort and bar speed.
*For the first Thursday workout, why are you doing sets of 10 or even 5 on cleans? There are some uses for it in this manner but it would seem counterproductive and potentially injurious to do high-rep cleans at a relatively high intensity at the end of the year. The ditto applies (though to a lesser extent) to the half squats.
*For the second two days you posted about one of the things that stands out to me is the low number of sets and high number of exercises. This is a less effective means of developing strength and power than doing the reverse.
*Glute-ham raises, RDLs, reverse hypers, good mornings, DEEP squats, lunges, SLDLs are just a few of the exercises you could choose from for hamstring development.

Thanx Mike,
Like I said I got the work out from the "Comeplete book of jumps" and it looked very confusing to me so I tot I'd ask your thoughts. I did that couse train with decathlets and tot that this program will be more effective, Il show our clubs weight programm soon.

Mike,
Whats the difference b/w doing your reps say like this:
4x3 reps @80
or
1x4 @70 1x3 @80 1x2 @85 1x2 @90

Whats the difference b/w increasing weight and decresing reps as sets increase, and just keeping the amount of reps throught out the exercise:?:

On the latter example you are increasing intensities with each set…which should be done at some point in your total program.

Your body is not getting the same thing out of 4x3 @80 as it is with 1x4 @70, 1x3 @80 and so on…

Should I Increase weight and decrease reps as sets increas during indoors also? Or is this a closer to competition/outdoor season thing?