[Anonymous]

Anonymous on February 2, 2012 at 4:22 pm #18132

I have been doing the following weight training for about a month and am unsure about it. Maybe I should switch it up? This is my first weight program and some advise from the more educated multi eventers would be great. I motor thru it with little rest but am not sold that 1×10 is the way to go, gains have been half decent though.

Lifts marked 1×10, the tenth is nearly to failure.

Lifting Schedule: Monday
Cleans 1×10
Bench Press 1×10
One Arm Rows 1×10 per arm
1/2 Squat 1×10
Leg Extensions (light weight, for patella tracking purposes only)1×10
Leg Curls 1×10
Lat Pull Downs (Chest)1×10
Jump lunges to failure
Seated Pulls 1×10
Back Hyperextensions to failure
Triceps work 3×10 styles
Bicep Curls 3×10 styles
Pull Ups to failure
Abdominal work – 3 sets of 4 30sec ab excersizes

Thursday
Cleans 1×10
Incline Dumbbell Press 1×10
Bear/Super Cat 1×10
Bench Steps with dumbbells 1×10 per leg
Leg Extensions (light weight, for patella tracking purposes only) 1×10
Leg Curls 1×10
Seated behind the back press 1×10
Cable Crossovers 1×10
Seated Pulls 1×10
Lat Pull Downs (Back) 1×10
Bicep work 3×10 styles
Triceps work 3×10 styles
Pull-ups to failure
Abdominal work -3 sets of 4 30sec ab excersizes

Saturday…Auxiliary work day
Rotator Cuff Dumbbell Lifts: thumb up, thumb down, thumb in, thumb out 1×10 each
Rope Curls 1×10
Wrist Curls 1×10
Calf Raises 1×10
Dynamic Flexibility Drills
Pull Up to failure / Abdominal circuit work – 3 sets of 4 30sec ab excersizes

Mirror Sprint Drills in between each lift (15-20 seconds each)

[Shane Stadtmueller]

Shane Stadtmueller on February 2, 2012 at 4:54 pm #114505

I’m never a big fan of so much isolation, nor working to failure whether it’s “nearly” or not, in-season. You could easily cut your workouts in half by consolidating all your isolation moves into simple, compound movements (such as squat, press, bench, deadlift, rows, etc). I suggest against doing clean at such high reps as well.

Just an example if you want to run a 2-day program:

Day 1
Cleans – 3×4
Bench – 3×5 -or- 5×3
Pull-ups – 1-2×10
Deadlift – 3×5 -or- 5×3
Bulgarian Split Squats – 1-2×10 each leg

Day 2
Clean – 4×3
Squat (back or front) – 3×5 -or- 5×3
Romanian Deadlift – 1-2×10
Overhead Press – 3×5
Rows – 1-2×10

Again, just an example of how to consolidate all of that isolation and, in my opinion – useless, volume into a straight-to-the-point strength workout.

[bgruver]

bgruver on February 3, 2012 at 3:34 am #114515

I agree with Shane on a few points…

1. I would discourage you from doing as many as 10 reps of a clean in one set, the goal of cleans is to move the bar quickly, if you are doing 10 reps you will be slowing down in the later reps, reducing the training effect. Also i find form starts to break down in cleans when i exceed 4-5 reps, that puts you are higher risk of injury….
I would recommend 3 sets of 4-5 reps to start, and if you feel yourself slowing down during a set stop. I also take 2-3 minutes between sets of cleans to emphasize quality!

2. I agree with Shane by consolidating the workout into 5-8 exercises done for 2-4 sets each.

3. One think i would change from Shanes sample is that i always do exercises from greatest amount of muscles used ——> least amount of muscles used, so i would rearrange his exercises to something like this…

Clean- 3×4
Deadlift- 3×8
Bulgarian Split Squat- 2×8
Bench- 3×8
Pullup- 3 x8

etc…

Out of curiosity who wrote your program, because there may be some reasons that they could have you start with a program like the one you posted.

[Mccabe]

Mccabe on February 3, 2012 at 4:44 am #114518

What is your track programme?

[Anonymous]

Anonymous on February 3, 2012 at 12:07 pm #114527

Thank you gents. I am thinking that I do need to consolidate my workouts to 5-8 exercises done for 2-4 sets. As for the program, it is a sprinters workout I found after researching online, not made for me at all.

As for my track programme, I live in the rocky mtns, no club, no coaches. But oddly enough there is equipment from when the town hosted provincial summer games, so I am lucky. From now until usually late march we are covered in snow so my workout are limited.

-I have been doing my lifting program 3 days a week, monday, wednsday and saturday.
-As for running, I have been doing 10x60m in the hockey arena once a week.
-Stairs in the arena once a week, 1x approx 20 stairs every minute for 24 minutes (one lap), concentrating on exploding, being quick and powerful.
-one or two, usually one 10-15 min runs at a decent clip.
-I get in the gymnasium 2 times a week for 2 hours, that is where I do technique stuff. Usually either HJ or LJ for a bit followed by overhead/underhand throws w/16 lb shot, then some stands and full throws and finish with various plyos.

That is about it until the snow clears.

I am putting my training together myself so would love some advice, or hear how other guys are training now a days.

[Mccabe]

Mccabe on February 3, 2012 at 10:48 pm #114537

You mentioned HJ and LJ, what event(s) are you training for alltogether?

*Edit, only just noticed this was posted in the multi-events forums haha

[Eric Broadbent]

Eric Broadbent on February 4, 2012 at 3:51 am #114540

Sounds like you are over doing it for sprint volume also…10x60m is a lot..also the stair workout you mentioned is a lot…24 minutes worth is a ton. Remember with sprint training it’s about quality over quantity.

[Anonymous]

Anonymous on February 4, 2012 at 7:51 am #114543

Sounds like you are over doing it for sprint volume also…10x60m is a lot..also the stair workout you mentioned is a lot…24 minutes worth is a ton. Remember with sprint training it’s about quality over quantity.

I do not plan on competing indoors so have been trying to mimic speed endurance work with the facilities I have, and indoor hockey arena and only a 60m straight away. Like I said I am putting this program together myself with little experience. My plan to this point has been
-Nov- Dec- Jan – longer runs 10 min to 30 min 3 times a week
weights 3 times a week
HJ and LJ drills in the gymnasium >1 or 2 times a week.
16lbs indoor shot, o/h’s-u/h and throws. >1 or 2 times a week.

Now Feb-March-maintain my 3 days in the weight room, with one quick 10min run, 2 speed endurance runs in the arena, 2 days of shot, lj, hj and starting with some jav drills in gym.

April-May-Weights drop to twice a week
I am thinking that the weather will be nice enough to train on the track
70% speed endurance and 30% speed work
incorperating hurdles into the warm up, with one of the speed workouts using hurdles. My field events will be spent with whatever I feel needs the most work.

I have my first decathlon in May.

June – July – 2 times a week with weights.
-70% speed , 30% speed endurance.
Still have hurdles in warm ups.
All field events are a day to day depending on where I am at.

Nationl Masters Multis are in mid July, season done!

I sort of came up with off the cuff, so please, critique!!