[quote author="trackspeedboy (Khash Farzam)" date="1250061416"][quote author="Matt Norquist (WashedupDec)" date="1250056065"][quote author="Nick Newman" date="1250048442"][quote author="trackspeedboy (Khash Farzam)" date="1250048026"][quote author="Nick Newman" date="1250027494"]If your top end speed is your best attribute then your doing well…
Adding quality speed end work and a lot of short accel work from day 1 of the season should really end you out…First 30m is correlated well with strength so improving clean and deep squat numbers can help a lot as well…
Otherwise, i think it’s possible for someone to improve from 11.3 – 10.7 in a year…But it depends on many factors…obviously i dont know you at all…But with a good training program focusing on your weak areas as well of your strengths should work out well…
My power clean is quite low, i squat 335/deadlift 345 but only power clean 180 (PRs), would there be some significant improvement in my first 30m and overall speed if lets say… i could squat 400 + power clean 225[/quote]
Providing good machanics are present i believe so yes…without a doubt you should be improvement in speed during that phase…strenght gains for you at this point would be of high priority…Once you’ve hit 2x body weight squat and 1.5x body weight clean most of your gains with then come from various power improvements (static, elastic etc).[/quote]
A powerclean of 180 and dead lift of 345 with a 335 squat indicates to me that you are not doing full squats (unless you are over 6’3″). IE – your squat max is probably lower by 20%, and your clean should easily be 10-20% better if you sort out form.
We could tell how developed you are if you sent pics, plus height and weight progression last 3 years.[/quote]
I dont do full squats, never found them comfortable and does annoy my knees a bit even though i get comments all the time how my squat form is pretty good.
My squats are half squats, 95% the time they are done strictly down to half and not higher.
Im about 5’8 1/2 and I weigh 145ish.
My clean form I think is the issue as well the fact when the weight goes up my confidence goes down of cleaning the bar.[/quote]
You may have poor glute and hamstring development as well then if you dont squat very deep…I would suggest going deeper, deep as you can anyway…you should improve nicely if you get stronger…[/quote]
I do RDLs, hypers, hamstring curls, good mornings regularly and improve my numbers on those regularly, wouldnt that make up for not squatting deep?
BTW I was wondering if this would work…
sun: regular heavy parallel squats
mon:
tues:
wed: ATG squats + RDLs
thurs:
fri: squat lock outs (very heavy) + traditional deadlifts
I did a similar set up to this using regular and box squats last season and made some good improvements and I have the ability to do very high volumes with no problem.