Elitetrack: Sport Training & Conditioning

star61 - 04 April 2007 05:53 AM

mike - 03 April 2007 08:49 PM

I'd still prefer to keep the rep ranges lower and just load up on the sets. I've personally done and had others do 30 x 1 of major lifts (squats, cleans, DLs, BP) @ 80% on a 40s interval. Basically, it turns out to be 30 reps @ 80% in about 13 minutes. This took a while to build up to but the density is very high (which promotes some hypertrophy) but the rep-to-rest interval ratio permits use of higher loads (which promotes strength gains and when combined with the high density also promotes some hypertrophy).

Mike, don't you think this is a compromise born out of limited time/energy available for weights? It doesn't seem optimal for either hypertrophy or powerlifting. Although you will probably get some benefits in both areas, the intensity, 80%, is not truly high enough for maximum strength gains.

Are there other benefits, besides time and effeciency, that this routine has?

i think strength end.

utfootball4 - 03 April 2007 09:10 PM

mike - 03 April 2007 08:52 PM

Yes. I've done up to 50 x 1.

I worked under Reeve for a year when we were both at OU. He wasn't doing that at the time and I didn't know he was doing that now but my setup was an extrapolation of what I learned from him. He was very influential on my strength training setups.

 

Power Clean 50 sets/50 mins.

OL-DL 242 lbs./50x2 or 286 lbs./50x1

LB-TE-FB-220 lbs./50x2 or 264 lbs./50x1

All Others-198 lbs./50x2 or 242 lbs./50x1

Everyone-300 Sled Push 50 yds.

 

hey mike what do you think about the summer conditioning test coach reeve use?

We worked down from 50 x 1 to 12 x 1 increasing the load and rest per set. All sets were done at the same load. I found it to be very good at increasing strength, excellent for general conditioning and increasing work capacity, and fair to slightly below average for increasing mass. This particular progression was used for power cleans which aren't really a mass-building exercise. Perhaps if we had used something like squats or deadlifts there would have been more hypertrophy.

One of the side benefits was that it seemed to really imprint the effect of the stimulus such that even after a relatively long period of detraining the strength numbers remained relatively unchanged…much more so than I would have expected.

utfootball4 - 04 April 2007 06:40 PM

utfootball4 - 03 April 2007 09:10 PM

Power Clean 50 sets/50 mins.

OL-DL 242 lbs./50x2 or 286 lbs./50x1

LB-TE-FB-220 lbs./50x2 or 264 lbs./50x1

All Others-198 lbs./50x2 or 242 lbs./50x1

Everyone-300 Sled Push 50 yds.

hey mike what do you think about the summer conditioning test coach reeve use?

I think it sounds good. That would be quite tough. You'd need a considerable 'strength reserve' to do those, especially if you opted for the doubles.

As a side note, of the three schools I've been at (OU, LSU, Army), Coach Reeve's football players were on average the strongest at the standard lifts (especially Squats and OLs).

mike - 04 April 2007 07:22 PM

utfootball4 - 04 April 2007 06:40 PM

utfootball4 - 03 April 2007 09:10 PM

Power Clean 50 sets/50 mins.

OL-DL 242 lbs./50x2 or 286 lbs./50x1
LB-TE-FB-220 lbs./50x2 or 264 lbs./50x1

All Others-198 lbs./50x2 or 242 lbs./50x1

Everyone-300 Sled Push 50 yds.

hey mike what do you think about the summer conditioning test coach reeve use?

I think it sounds good. That would be quite tough. You'd need a considerable 'strength reserve' to do those, especially if you opted for the doubles.

As a side note, of the three schools I've been at (OU, LSU, Army), Coach Reeve's football players were on average the strongest at the standard lifts (especially Squats and OLs).

i think his players are extremely tough but his strength standards are pretty low for his players, he don't put alot of emphasize on maxes. how would you prepare athletes for this type of conditioning test in the weight room/field, remember he dont like during any running over 40yds

I haven't followed the strength standards of his athletes since he's been at WFU but at OU they were very impressive. Far more 140kg power clean guys at OU than at LSU (not that that necessarily means anything)...and Tommy Moffit is a great strength coach in his own right. Also, the squat maxes are lower than other schools because he really enforces a DEEP squat as opposed to the half squats used by other coaches.

He did quite a few rep max tests in the context of training…usually 85% for 5+ reps. If you could get 6 he'd up the max. There were very few dedicated testing days however this was largely up to the assistants who worked with a particular team.

When I started some of my clients on that scheme, we actually didn't really train for it however as I said his workout you listed is a considerably greater volume at a relatively high intensity. When we did 50 x 1 the % was about 70% and the rest interval was about 30 seconds.

For his workout, I'd probably start with something similar to my scheme, gradually lengthen the rest interval (by 5 second intervals), and increase the load while keeping the total number of sets constant.

Wake Forest Football Gold Club

Power Clean                 300 lbs. 1RM
Hang Clean                  308 lbs. 1RM (w/straps)
Power Clean-n-Jerk     252 lbs. 1RM
Dead Lift                      400 lbs. 1RM
Back Squat                   352 lbs. 1RM
Front Squat                  308 lbs. 1RM
Lunge                           242 lbs. 2+2RM
Standing Press             198 lbs. 1RM
One Arm DB Bench    125 lbs. 5+5RM
One Arm DB Rows     125 lbs. 5+5RM

and yes he love deep deep fsq and bsq.