3-1-3 max strength cycles??

80 3×3
85 3×2
90 3×1
70-75 3×2
85 3×2
90 3×1
95 2×1

[quote author="utfootball4" date="1238105271"]80 3×3
85 3×2
90 3×1
70-75 3×2
85 3×2
90 3×1
95 2×1

thanks man..3-4 min rest between set be okay…once a week or twice[/quote]

Yes 3-4mins should work.

I doubt UT will agree…

but during the 70-75% week/weeks 3-4×6 reps has worked amazingly for me and other athletes i know in the past.

I also prefer a slightly different method…

95
90
85
70
95
90
85

I doubt UT will agree…

but during the 70-75% week/weeks 3-4×6 reps has worked amazingly for me and other athletes i know in the past.

I also prefer a slightly different method…

95
90
85
70
95
90
85

I perfer to unload the squat a lil more (3x2x70-75) and the bp (3x3x80-85).

Ok yeah gotcha…

for that week, i may do 1 squat day like you said. then the other 1/2 do 3×6 jump squats at 30%.

I like to keep the clean during that week to 4×5 at 75%.

Ok yeah gotcha…

for that week, i may do 1 squat day like you said. then the other 1/2 do 3×6 jump squats at 30%.

I like to keep the clean during that week to 4×5 at 75%.

What if the athlete cant do Ol’s? Why jump squats so early?

I perfer to complete my 3-1-3 then perform a 3-4 week MOD power block, which may look like this:

Session 1:
jump squats 6-8×5
gh 4×8

Session 2:
depth jumps 4×3
squats 3x2x70-80%
reactive gh 3×10

OR:

Session 1:
depth jumps 4×5
jump squats 4×10
REA SS 4×3
snatch dl 3×2

Session 2:
squats 3×3
rea ss 2×3
jump squats 2×10
depth jumps 2×5

I also like ALT between strength and power blocks for example 3 weeks max strength/3 weeks power..

Becuase even in a block periodization method i want to always been in touch with that type of power work. During the competitive period jump squats will be replaced with quicker contacts like hurdle hops etc. But during the strength phase, jump squats work well as a change and during unloading. Emphasis will still be on strength during that period though.

The alternate 3 week blocks i like very much as well. I have done that before, worked well.

Becuase even in a block periodization method i want to always been in touch with that type of power work. During the competitive period jump squats will be replaced with quicker contacts like hurdle hops etc. But during the strength phase, jump squats work well as a change and during unloading. Emphasis will still be on strength during that period though.

The alternate 3 week blocks i like very much as well. I have done that before, worked well.

Strength block = hurdle hops
Power block = depth jump
Comp = NO plyos

Can you share the layout of your strength and power blocks, similar to what I did. I know CF crew dont care much for power blocks but I have found it work very well for athletes that have a tough time translating there weight room strength to the track.

Also I understand where you are coming from with the jump squats during the MS, I would probably do pause jump squats or full jump squats.

Phase and exercises:

Weeks 1-3 = GS stuff – cicuits, fitness, 3×6-10 dead lift, deep squats, bench, etc
weeks 4-7 = MxS – 90, 85, 80% – Dead lifts, Cleans, deep squats, bench
weeks 8-10 = Power – 75% – hang snatch, half squats, jump squats
weeks 11-13 = MxS – 95, 90, 85% – Cleans, deep Squats, bench
weeks 14-17 = Power – 75% – hang snatch, rhythm squats, jump squats
weeks 18-24 = Power emphasis w/MxS = P=75%, MxS=95-100% (very low volume, once a week) – P= snatch, half squats, hurdle hops, depth jumps. MxS= cleans and deep squats

Phase and protocols:

Weeks 1-3 = 3×6-10
weeks 4-7 = 90% – 6×3, 85% – 5×4, 80% – 4×5
weeks 8-10 = 75% – 4-6×4-6
weeks 11-13 = 95% – 8×2, 90 – 6×3, 85% – 5×4
weeks 14-17 = 75% – 4-6×4-6
weeks 18-24 = MxS – 95-100% – 3-5×1-2. P= 75% – 4-6×4-6

Obviously things change, i make changes as i see fit…but as a general guidline, this will work.

wow, alot different from my power blocks.

Thinking about now, i should add that the first power phase i would do 1-2 weeks. The second i would do 2-3 weeks. Over the linear period i would add slight more power work during the MxS phase…

everything from start to finish, is progessively, increased in speed and power…

BUT, power work and elastic development is ALWAYS a part of my program…

wow, alot different from my power blocks.

your stuff totally works though…

I like what you do as well.

[quote author="utfootball4" date="1238139809"]wow, alot different from my power blocks.

your stuff totally works though…

I like what you do as well.[/quote]

I havent used my power blocks much with sprinters, mainly with team sports athletes. Add 300-600m of speed work to those power blocks and tell me what you think. LOL

Mine have been been used with track athletes, spinters and jumper and throwers…worked really well.

Mine have been been used with track athletes, spinters and jumper and throwers…worked really well.

Yeh, less volume is sometimes a good thing.

Yeah would think about it,

my system has higher lifting volumes than you wouldn’t you say?

Yeah would think about it,

my system has higher lifting volumes than you wouldn’t you say?

Look at your power block vs my power block, i am doing more explosive-power type movements and tons more speed work.

Strength block = hurdle hops
Power block = depth jump
Comp = NO plyos

Just quickly scanning here so sorry if I’m taking this out of context but in my opinion hurdle hops and depth jumps are an identical stimulus if the downward vertical displacement of the COM from the apex of the jump / standing position on box is the same.

[quote author="utfootball4" date="1238137710"]
Strength block = hurdle hops
Power block = depth jump
Comp = NO plyos

Just quickly scanning here so sorry if I’m taking this out of context but in my opinion hurdle hops and depth jumps are an identical stimulus if the downward vertical displacement of the COM from the apex of the jump / standing position on box is the same.[/quote]

It’s an idea I got from James Smith AKA The Thinker and it seems to work good when alt between strength and power blocks. The hurdle hops would be perform during the strength block while the depth jumps would be perform during the power block 2-3reps between sprints or before strength training session.

[quote author="utfootball4" date="1238137710"]
Strength block = hurdle hops
Power block = depth jump
Comp = NO plyos

Just quickly scanning here so sorry if I’m taking this out of context but in my opinion hurdle hops and depth jumps are an identical stimulus if the downward vertical displacement of the COM from the apex of the jump / standing position on box is the same.[/quote]

If this is true then why is prescription for depth jumps always way lower than for standing jump like hurdle hops/ tuck jumps etc…?

And, if it is true it would also suggest that bounding is the same as single leg depth jumps for distance. So again, why is the volume of S/L box bounds much lower than bounding?

hurdle hops vs depth jumps

Depth jumps certainly have different means of execution. Some folks try to squeeze the contact times down; most just make sure it’s around the .3s range and go for maximal jump height.

Hurdle hops are generally a reduced ground contact activity, <.2s in some cases, with submaximal vertical projection of the center of mass.

That's the big difference I see between the two as they're commonly executed. Depth jump equals maximal vertical projection of the center of mass after ground contact. Hurdle hop =optimal projection of the center of mass for the unique parabolic flight demands of the hurdle set up (usually nowhere near maximal height due to the much briefer ground contact time).