Elitetrack: Sport Training & Conditioning

I am a 17 year old athlete, almost 6´1 and 157 pounds. High jumped 6ft and ran 38.0 for the 300m off almost no training in 2006, started year 2007 doing distance cycling for three months, then switched back to track again. Trained for 3 months, my bw went from 143lb to 154, yet externally I am the same skinny kid as you can see in the pictures. At the beginning july got a non track related injury which left me out for 4 months. I am planning to compete in lj, tj and ocassionaly 200 / 400.

I am training now since january uneventfuly and also started lifting in january (no previous experience ).

My main “problem” is the ratio between my extremely weak deep squats and power cleans. I am able to clean 1rm at 176lb (5rm at 154lb), while deep squatting 3x176lb is a complete nightmare, and front squatting 3x154lb the same. Since I am a beginner I am doing a progressive overload on both lifts so that the ratio remains the same. My bench press max is at 150lb now. I also don´t know if an hypertrophy program would benefit me.

Test results:

40m at 5.00 (deinterlaced video)from standing w/o reaction in february
14.7m l-l-l-l-r five bound test from standing
5.9m long jump with six contact approach

What does this mean? Should I focuse only in my squat (which sucks even more) and try to hypertrophy my legs / body? Would I be really benefited from big increases in my squat?

Thank you in advance.

You might want to read Starting Strength Barbell Training and Practical Programming by Mark Rippetoe. Try the novice program and see how you progress. Rippetoe also answers questions at his Q&A;section at strengthmill.net

At your age and in your event I don’t think a hypertrophy stage is necessary. Also, I’ve noticed your ratio problem is fairly common among athletes with lower training ages. Strength seems to take a while to develop while elastic qualities (that would lend themselves to OL success) tend to be a little more innate. I know you’re using a progressive overload for both lifts but make sure you’re pushing the squats with similar intensities. The squat is a tough exercise and I’ve noticed many people keep their efforts below what they are actually capable of doing because it’s hard and uncomfortable to squat heavy.

Mike Young - 12 July 2008 06:13 AM

The squat is a tough exercise and I’ve noticed many people keep their efforts below what they are actually capable of doing because it’s hard and uncomfortable to squat heavy.

I already noticed that. I found extremelly painfull on my muscles to perform hard squatting but I am more capable than what I believe.