400/800 Type Lifting Routine

    Posted In: Strength & Conditioning

        • Participant
          jjones@usd294.org on January 20, 2012 at 8:36 am #18134

          Currently have my athletes on the Rippetoe Starting Strength. What do you think and what would you recommend.

          Workout A
          Bench 3×5
          Squat 3×5
          Deadlift 1×5
          Dips 2×8

          Workout B
          Clean 3×5
          Push Press 3×5
          Squats 3×5
          Pull Ups 2×8

          MWF alternate workouts ABA Week 1 BAB Week 2 6 weeks and then de-load and start over.

        • Participant
          Eric Broadbent on January 22, 2012 at 1:28 am #114182

          Why only one set for deadlifts? Just starting off maybe deload should happen earlier than after 6 weeks? Unless they aren’t really pushing the weight at all. I know they are 400/800 runners but I’d like to see 3-4 reps max per set of power clean.

        • Participant
          jjones@usd294.org on January 22, 2012 at 11:13 am #114208

          1 set is what the workout calls for. I assume because of squatting everyday. I don’t think it is designed for a quad lift. I really don’t like them deloading durning basketball season. One of the worst things you can do for your shot.

        • Participant
          Eric Broadbent on January 22, 2012 at 12:08 pm #114210

          So is this training for basketball athletes who are also 400/800 runners? You didn’t really mention that. How will that work with games and stuff? I wouldn’t think deloading would really affect your shot that much. Plus what is more important them not recovering until after week 6 and potentially hurting themselves or unloading when it is an appropriate time to do so? Will they be increasing weight each week? Are they just maintaining or what?

        • Participant
          jjones@usd294.org on January 22, 2012 at 3:24 pm #114219

          5 lbs per week. And we continue to make gains. I have 3 runners back from my 4×800 state champion team from last year. All 3 are starters on my basketball team. And basketball is a finiky thing and a shooters shot can go to hell over nite when something changes in their rountine. Just wondered what you all thought about the Rippetoe workout. My son in particular. He is on the fence on what he might do in college, either basketball or track. Sometimes I hope we don’t over lift. He is 5’9 152. Benches 235, Squats 315, Cleans 225. Runs a sub 2:00 800.

        • Participant
          Buster on January 23, 2012 at 12:30 am #114223

          If you are following the progression and intensity that Starting Strength calls for, while simultaneously doing intense running workouts, I fear that you will soon run into recovery problems. When the weights start to get serious that it can really fry the CNS. It calls for at a maximum very light workouts on non-weight days if that is the case, and I don’t think that’s optimal for runners.

          It’s a very good program for novices, in my opinion, but I’d probably modify it to only twice a week. You won’t see as rapid gains, though there still will be progression, but it allows for more work on the track.

          I’m not an expert though, so I hope someone will correct me if I’m talking rubbish.

        • Participant
          jjones@usd294.org on January 23, 2012 at 3:04 am #114226

          I have considered modifying the workout to 2 times a week. And changing squats to Snatch on one of the days. If I do that I could change the deadlift to 3×5. I know that now I have created my own workout. So………

          Workout A
          Bench 3×5
          Deadlift 1×5
          Snatch 3×5

          Workout B
          Push Press 3×5
          Clean 3×5
          Squat 3×5

        • Participant
          jjones@usd294.org on January 30, 2012 at 12:13 pm #114448

          We have gone to 2 days a week. Again should I change one day of squats to snatch?

        • Participant
          Mccabe on January 30, 2012 at 12:15 pm #114449

          Does a beginner programme actually reccomend people doing the snatch?

        • Participant
          jjones@usd294.org on January 30, 2012 at 12:31 pm #114450

          Most of mine are not beginners. We use it because we only have 35 minutes for our workouts.

        • Participant
          Mccabe on January 31, 2012 at 2:53 am #114456

          Fair enough, snatch away!

    Viewing 10 reply threads
    • You must be logged in to reply to this topic.