Elitetrack: Sport Training & Conditioning

To answer your questions…

I will be training 6x's a week starting in Dec.  I'll have access to a gym everyday as well and I'll never miss a workout and will have plenty of time to do everything.

I would like to peak in July and my first competition is sometime in March or April, haven't decided yet.

How is max strength different from the speed power segment? Reps, %'s, Excercises

prophet - 23 October 2003 01:05 PM

Sorry for going off topic but could someone explain to me what the difference b/w accumulation weights and hypertrophy weights are? I was always confused by this.

ill agree what is the diff??

Maximal Strength is the total amount one can lift thru a range of motion 1 single time with no reference to speed.  Power is amount work done over time of which Force and distance are as important as time.  Speed is about the speed of the lift, and speed is affected by load the same as power is.  What I mean by is that high velocity lifts or lifting for power cannot be done at high loads and must be done at submaximal work loads on what is dictated by the force velocity curve.  Maximal strength work helps create higher velocity lifts at submaximal loads though.  However enhancing those speed or power qualities requires specific work.  It's easier to make "powerlifters" into "olympic lifters" than vice-versa, because powerlifters (not really power) have a better maximal strength regime than true power lifters such as those found in the "olumpic lifts".

Hypertrophy lifting is usually has to do with multiple sets of 8-12 reps with typically more than 1 exercise per muscle group and also use of open kinetic chain lifts.  Also the tempo of the lifts is important.  The rest period between sets is also very short.

so what is accumulation weights ?

Dave touched on this earlier and im in total agreence.

Why is everyone (Mike included) so set on a Western Periodization scheme?
I think the congugate system works much better.

GPP- Acummulation Weights (more body weight stuff, more DB work, higher volume etc)Lifting 3-4 days per week

SPP- Lifting 3 days per week- total Body with less advanced athletes and with advanced athletes I prefer a Day #1 lower Day #2 Upper Day 3 #total body
These days follow a conjugate system. With the upper, lower, both split I like to have both the upper day and lower day with a max strength focus and the combo day more of a dynamic and or strength endurance hypertrophy focus depending on the athlete.

Precomp-Lifting 2 days per week both total body
Again following a congugate setup.
Day 1 more of a focus on Max Strength and Day 2 focus more on slightyl more dynamic and unilateral work

Comp- Same as precomp with volume dropped a bit (many way to accomplish this)

why do u like the congugate setup so much??

Because this way all the different types of strength are worked year round and no detraining occurs. Training like a bodybuilder for a few weeks, then a powerlifter for a few weeks, then a pseudo olympic lifter for a few weeks just does not make sense to me. Lets train all qualities of strength with varying the focus of each but still keeping all qualities in year round.
With the Western setup you go from hypertrophy to max strength to power and in each phase what you worked hard to gain in the previous phase can be lost to a degree. Also I see no real need in a specific power conversion phase (with the expetion of a taper to hit a peak perhap) if sprinting is being done.

just wanted to get ur thought, but i know mike train all components??

Quik-
I'm not where where you got the idea that I followed a Western periodization scheme but what I do is quite far from a typical Western linear periodization scheme. In fact, with my training setups all aspects of the speed-power-strength continuum are worked all year long. I've never really used a typical 'max strength' phase and in fact I frequently use very heavy lifts all year long. Likewise, I incorporate what you call 'dynamic' work all year long in some form or another.

To be honest I think the 'conjugate' training term has become misconstrued to the point that many people actually interpret anything other than WSBB's interpretation of conjugate training as linear periodization. This is especially true when looking at weight programs of sports where weight training is only one component of the training (like track). Take for example this typical example of a training set up for track which from a narrow interpretation of conjugated training could appear to be linear in nature:
GPP: acceleration work, low intensity plyos, higher volume medium intensity weights
SPP: acceleration work & MaxV, short jumps, and high intensity weights (~max strength)
Pre-Comp:  MaxV & Speed Endurance, dynamic plyos, medium-high intensity weights
Comp: Speed Endurance, depth jumps, 'speed' weights

With a narrow view of conjugated training we'd just look at the weight program and see that it's following somewhat of a linear approach. Looking deeper however we'd see that all aspects of the strength-power-speed continuum are hit during the year with one or more training modalities with emphasis just shifting slightly.  While this isn't necessarily the way I'd recommend setting up the program I think it's hardly a typical Western periodization because for example acceleration work develops speed early in the year while the static strength lifts (squats, presses, etc.) develop strength and the Olympic lifts along with plyos develop power.

What would be the correct amount of reps to do for the power/speed phase for example olympic lifts.  Would you start out with 4 reps per set and work your way down to 2 or 1?

hey mike with the above template i see you are doing speed end in pre-comp/comp, i was wondering is this your overall plan or just indoor season?

mjstocko - 22 January 2006 06:51 PM

What would be the correct amount of reps to do for the power/speed phase for example olympic lifts. Would you start out with 4 reps per set and work your way down to 2 or 1?

That's one way to do it but when using OLs I prefer to do most of the manipulation with intensity (load), density, total volume, and set number while keeping the rep ranges fairly constant.

utfootball4 - 22 January 2006 07:02 PM

hey mike with the above template i see you are doing speed end in pre-comp/comp, i was wondering is this your overall plan or just indoor season?

It isn't really my template, I really just gave it as an example of a typical yearly periodization scheme.

If your doing lower volume and weight in preparation for an indoor championship meet, what do you do for weights at the beginning of outdoor.  Do you go back to heavier weights and higher volumes?