This thread is entitled POWER VS MAX STRENGTH. I assume those posting are trying to stay on topic, and my responses have the original topic in mind. Jay resurrected this thread with questions that were on topic…
I never have them Bench or Squat under 80% of 1RM, nor do I ever do more than 8 reps in a set. What are your thoughts on this? For OL’s, outside of GPP, I never have them lift under 80% of 1RM, nor do I ever have them do more than 3 reps in a set. Thoughts? Also, can Maximal Power be obtained, in your opinion, using this setup?
Jay asked additional questions that also related to power and max strength…
Do you question whether maximizing bar speed maximizes power output? What is the difference between power output and power development? I’ve always thought they were one in the same. Per my example above I do sets in the 2-3 rep range at 90-95%. Wouldn’t this make my setup correct, or am I missing something? Give me examples of a ballistic lift. Instead of a ballistic “lift”, couldn’t I just perform a plyometric activity in the 2-3 rep range using body weight (which is similar to a 60-70% load), and not have to do this using actual weights in the weight room, and sill be able to generate power? We lift 5 days/week. On Monday/Wednesday/Friday, we do things like bench, squat, OL’s, etc. On Tuesday/Thursday we do things like core training/circuits, lighter lifts using dumbbells (DB Bench Press, Leg Extensions, Hamstring Curls, etc.). So on Tuesday’s and Thursday’s, could I use these days to work on explosive training, or would that be too much? To ensure I am training optimally whether for max strength or hypertrophy, and instead of restricting that particular kind of training to the off season or GPP, I should give the athletes rep cushion?
Jay’s questions were not necessarily confined to one phase of training (GPP, SPP, Comp) but were general questions that were obviously aimed at optimizing gains in max strength and power, and possibly hypertrophy. There were no questions about general fitness or recovery workouts. All responses need to be viewed in the context of the question, and Jay’s questions focused on optimizing max strength, power, and some hypertrophy. The responses to these types of questions may include training that must be modified before being incorporated into an overall training program. What can be merged into an off season football players training will obviously be different than what can be incorporated into an in-season sprinter’s training program. That does not change the validity of the responses to the questions being asked, however.
Circuit training, while it may be great for recovery and general fitness, for those that want to go that way, does little to nothing for maximal strength or hypertrophy and little if anything for power, unless performed explosively and ballistically. Whether one concurrently trains max strength and hypertrophy or max strength and power, or trains max strength alone, having three intense work days and two to three general fitness days is, IMHO, not as productive as four intense work days supplemented by non-weight room, and perhaps more sport specific, conditioning. I don’t think that is really debatable, unless you are totally neglecting some areas of the body, like the back. Again, I’m addressing training designed to optimally improve max strength and hypertrophy, or max strength and power, which is what I understood Jay’s questions to ask.
Interestingly, in UT’s sample Pfaff workout posted in an earlier thread (11 December 2005 05:40 PM) there were four weight room days, with med ball/plyos on the other days, which is very similar to what I recommended to Jay.
Jay, if I’ve misunderstood your question, I’m sorry.
Davan, if you’re going to post, why not try answering some of Jay’s questions with specific suggestions instead of taking pot shots and hurling insults at those who do. Wouldn’t want you to get banned from this forum too.