[trackspeedboy]

trackspeedboy on April 3, 2009 at 3:40 am #15548

So 2 questions.

I feel as if I get more power doing hang cleans (from about less than half a foot away from the ground) than when im pulling from the floor. (will try and get a video up soon). The hang clean would be 155×3 vs. my 175×1 power clean (deadlift btw is 345).

Second question… so school meets… i got 3 prep meets (maybe 4) before middle of may. Then 3 championship meets in a row (each one more difficult and bigger, all 3 need me in peak condition).

All meets would be on thursdays for the preps, and thurs-fri for 2 of the championships and thurs-fri-sat for the last one.

The 3 championship meets would be week after week so i get a bit of a problem… how do i maintain my strength if those 3 weeks go like this… btw lots of rounds for every event

sat speed/lifting or ??
sun speed/lifting or ??
mon ??
tues starts
wed off
thurs meet
fri meet
sat off- ??
sun ?? strength ??

mon tempo ?
tues starts
wed off
thurs meet
fri meet
sat off? strength?
sun strength-off? tempo?

mon ??
tues starts
wed off
thurs meet
fri meet
sat meet

So what volume of lifting/intensity/what lifts/etc. would be good to have on those days and how do i go about keeping everything together?

Thanks guys, I’d really appreciate help on this.

[utfootball4]

utfootball4 on April 3, 2009 at 3:47 am #80314

You will have no problem maintaining your strength if you have put in work over the past months, also the competition will assist in maintaining strength.

mon: speed/weights
tues: tempo
wed: neural/weights
thurs meet
fri meet
sat: tempo
sun rest

mon light speed session/weights
tues tempo session
wed: neural/weights
thurs meet
fri meet
sat: rest
sun: tempo session or rest

mon: tempo
tues speed EX: (2×30, 1×70 sub max)/weights
wed rest
thurs meet
fri meet
sat meet
sun: rest

[trackspeedboy]

trackspeedboy on April 3, 2009 at 3:51 am #80315

You will have no problem maintaining your strength if you have put in work over the past months, also the competition will assist in maintaining strength.

mon: speed/weights
tues: tempo
wed: neural/weights
thurs meet
fri meet
sat: tempo
sun rest

mon light speed session/weights
tues tempo session
wed: neural/weights
thurs meet
fri meet
sat: rest
sun: tempo session or rest

mon: tempo
tues speed EX: (2×30, 1×70 sub max)/weights
wed rest
thurs meet
fri meet
sat meet
sun: rest

ok thanks for the set up, what about volume of lifting tho? and intensities? I squat 305 for a few reps (4-5) and do 325-335 for 1RM, deadlift 345, bench 250, power clean 175, what should the number look like during this time period? and reps/sets?

[utfootball4]

utfootball4 on April 3, 2009 at 3:54 am #80316

Squats:
First block: 3x2x70-75%
Second block: 2x2x70-75%
Third block: 2x1x70-75%

BP:
First-Second block: 4-3-2-1 70-90%
Third block: 2x2x85%

Ol’s:
First-Second block: 4x2x80/4x1x90
Third block: 3x2x80

[quote author="utfootball4" date="1238710692"]You will have no problem maintaining your strength if you have put in work over the past months, also the competition will assist in maintaining strength.

mon: speed/weights
tues: tempo
wed: neural/weights
thurs meet
fri meet
sat: tempo
sun rest

mon light speed session/weights
tues tempo session
wed: neural/weights
thurs meet
fri meet
sat: rest
sun: tempo session or rest

mon: tempo
tues speed EX: (2×30, 1×70 sub max)/weights
wed rest
thurs meet
fri meet
sat meet
sun: rest

ok thanks for the set up, what about volume of lifting tho? and intensities? I squat 305 for a few reps (4-5) and do 325-335 for 1RM, deadlift 345, bench 250, power clean 175, what should the number look like during this time period? and reps/sets?[/quote]

[trackspeedboy]

trackspeedboy on April 3, 2009 at 4:01 am #80317

k thanks man appreciate it. why no cleans/bench in the 2nd block?

Squats:
First block: 3x2x70-75%
Second block: 2x2x70-75%
Third block: 2x1x70-75%

BP:
First-Second block: 4-3-2-1 70-90%
Third block: 2x2x85%

Ol’s:
First-Second block: 4x2x80/4x1x90
Third block: 3x2x80

[quote author="trackspeedboy" date="1238710920"][quote author="utfootball4" date="1238710692"]You will have no problem maintaining your strength if you have put in work over the past months, also the competition will assist in maintaining strength.

mon: speed/weights
tues: tempo
wed: neural/weights
thurs meet
fri meet
sat: tempo
sun rest

mon light speed session/weights
tues tempo session
wed: neural/weights
thurs meet
fri meet
sat: rest
sun: tempo session or rest

mon: tempo
tues speed EX: (2×30, 1×70 sub max)/weights
wed rest
thurs meet
fri meet
sat meet
sun: rest

ok thanks for the set up, what about volume of lifting tho? and intensities? I squat 305 for a few reps (4-5) and do 325-335 for 1RM, deadlift 345, bench 250, power clean 175, what should the number look like during this time period? and reps/sets?[/quote][/quote]

[utfootball4]

utfootball4 on April 3, 2009 at 4:03 am #80318

read again…

k thanks man appreciate it. why no cleans/bench in the 2nd block?

[quote author="utfootball4" date="1238711090"]Squats:
First block: 3x2x70-75%
Second block: 2x2x70-75%
Third block: 2x1x70-75%

BP:
First[b]-Second block[/b]: 4-3-2-1 70-90%
Third block: 2x2x85%

Ol’s:
First-[b]Second block[/b]: 4x2x80/4x1x90
Third block: 3x2x80

[quote author="trackspeedboy" date="1238710920"][quote author="utfootball4" date="1238710692"]You will have no problem maintaining your strength if you have put in work over the past months, also the competition will assist in maintaining strength.

mon: speed/weights
tues: tempo
wed: neural/weights
thurs meet
fri meet
sat: tempo
sun rest

mon light speed session/weights
tues tempo session
wed: neural/weights
thurs meet
fri meet
sat: rest
sun: tempo session or rest

mon: tempo
tues speed EX: (2×30, 1×70 sub max)/weights
wed rest
thurs meet
fri meet
sat meet
sun: rest

ok thanks for the set up, what about volume of lifting tho? and intensities? I squat 305 for a few reps (4-5) and do 325-335 for 1RM, deadlift 345, bench 250, power clean 175, what should the number look like during this time period? and reps/sets?[/quote][/quote][/quote]

[trackspeedboy]

trackspeedboy on April 3, 2009 at 4:23 am #80319

oops my bad lol.. 😀
doh

read again…

[quote author="trackspeedboy" date="1238711523"]k thanks man appreciate it. why no cleans/bench in the 2nd block?

[quote author="utfootball4" date="1238711090"]Squats:
First block: 3x2x70-75%
Second block: 2x2x70-75%
Third block: 2x1x70-75%

BP:
First[b]-Second block[/b]: 4-3-2-1 70-90%
Third block: 2x2x85%

Ol’s:
First-[b]Second block[/b]: 4x2x80/4x1x90
Third block: 3x2x80

[quote author="trackspeedboy" date="1238710920"][quote author="utfootball4" date="1238710692"]You will have no problem maintaining your strength if you have put in work over the past months, also the competition will assist in maintaining strength.

mon: speed/weights
tues: tempo
wed: neural/weights
thurs meet
fri meet
sat: tempo
sun rest

mon light speed session/weights
tues tempo session
wed: neural/weights
thurs meet
fri meet
sat: rest
sun: tempo session or rest

mon: tempo
tues speed EX: (2×30, 1×70 sub max)/weights
wed rest
thurs meet
fri meet
sat meet
sun: rest

ok thanks for the set up, what about volume of lifting tho? and intensities? I squat 305 for a few reps (4-5) and do 325-335 for 1RM, deadlift 345, bench 250, power clean 175, what should the number look like during this time period? and reps/sets?[/quote][/quote][/quote][/quote]

[tkaberna]

tkaberna on April 3, 2009 at 5:14 am #80320

I am not sure if you have ever dropped squats for a couple weeks but that may help freshen your legs up as well at the end. You are getting enough load with the olympics. It has helped my kids freshen up at the end.

[ex400]

ex400 on April 3, 2009 at 5:22 am #80322

Do you mean to drop the squats for the final two weeks of the season or for a two-week stretch before then?

[tkaberna]

tkaberna on April 3, 2009 at 5:28 am #80323

I drop them for 3-4 weeks during the championship meets. If you have been doing strength work for a while your strength will stay with you. If you have only been training for a two months then your strength doesnt stay as long. I believe Mikes saying of soon ripe then soon rotten would work here. My kids like the break of not squatting the last few weeks because we have squatted so much during the season. Some kids might need it for psychological reasons or for tonus but the majority welcome the change.

[trackspeedboy]

trackspeedboy on April 3, 2009 at 5:49 am #80324

But wouldnt 2 medium sets once per week be less enough? Cause once you start squatting…major soreness comes in.

[utfootball4]

utfootball4 on April 3, 2009 at 6:01 am #80325

But wouldnt 2 medium sets once per week be less enough? Cause once you start squatting…major soreness comes in.

The format i have above is very effective, if you gonna drop squats I would only do it for 1-2 weeks max..

[trackspeedboy]

trackspeedboy on April 3, 2009 at 6:03 am #80326

[quote author="trackspeedboy" date="1238717994"]But wouldnt 2 medium sets once per week be less enough? Cause once you start squatting…major soreness comes in.

The format i have above is very effective, if you gonna drop squats I would only do it for 1-2 weeks max..[/quote]

ok, well i dont like to drop any of the 3 major lifts in my training for longer than 6-7 days… so ya ill stick with that.

btw i just thought for a second.. whats the neural session? and weights before the meet?

[utfootball4]

utfootball4 on April 3, 2009 at 12:22 pm #80337

[quote author="utfootball4" date="1238718688"][quote author="trackspeedboy" date="1238717994"]But wouldnt 2 medium sets once per week be less enough? Cause once you start squatting…major soreness comes in.

The format i have above is very effective, if you gonna drop squats I would only do it for 1-2 weeks max..[/quote]

ok, well i dont like to drop any of the 3 major lifts in my training for longer than 6-7 days… so ya ill stick with that.

btw i just thought for a second.. whats the neural session? and weights before the meet?[/quote]

2-4×20 block starts
5-10 throws
hang snatch 3×2
* bp 3-2-1 optional

[trackspeedboy]

trackspeedboy on April 3, 2009 at 12:40 pm #80341

ok. is it fully neccesary though for a pre meet day, because ill have 3 rounds (heats/semis/finals) on day 1 and then 2 rounds of the 200m and then 1 relay round, this is the format for the first 2 meets. both of which i need to be in peak condition.

[utfootball4]

utfootball4 on April 3, 2009 at 12:43 pm #80342

ok. is it fully neccesary though for a pre meet day, because ill have 3 rounds (heats/semis/finals) on day 1 and then 2 rounds of the 200m and then 1 relay round, this is the format for the first 2 meets. both of which i need to be in peak condition.

No, but early on it will allow you to get a little extra speed/power work into the program and if you look at block three i dropped the neural day.

[trackspeedboy]

trackspeedboy on April 3, 2009 at 12:58 pm #80343

oh true, i see.

[Mike Young]

Mike Young on April 4, 2009 at 3:21 pm #80390

Forgive me if I’m missing something here as I just jumped in on this thread and skimmed but TKaberna’s suggestion of dropping squats will DEFINITELY work. I personally don’t like to do it and manage training load in other ways but you shouldn’t see significant strength droppoffs in squat for like a 3 week absence. Now that doesn’t mean you won’t get sore when you return to them. If you take 3 weeks off of squats, and you return using only a very limited load (60-75%) I’d bet you’ll still be very sore but would still have the same capacity to squat almost as much as when you stopped. So with these two points in mind, you would probably need to know for certain that whatever meet you dropped the squats prior to was the absolute final meet.

On another perspective, I personally like to keep squats in the cycle right up til the end. Even going as heavy as 95% during the final week. The key though is keeping volumes very low (at least compared to where they were during peak volume periods). I’ve found if you ‘touch base’ on high end maximum strength work about once every 7-10 days you can maintain it pretty well.

ELITETRACK Founder

[utfootball4]

utfootball4 on April 4, 2009 at 3:36 pm #80395

Forgive me if I’m missing something here as I just jumped in on this thread and skimmed but TKaberna’s suggestion of dropping squats will DEFINITELY work. I personally don’t like to do it and manage training load in other ways but you shouldn’t see significant strength droppoffs in squat for like a 3 week absence. Now that doesn’t mean you won’t get sore when you return to them. If you take 3 weeks off of squats, and you return using only a very limited load (60-75%) I’d bet you’ll still be very sore but would still have the same capacity to squat almost as much as when you stopped. So with these two points in mind, you would probably need to know for certain that whatever meet you dropped the squats prior to was the absolute final meet.

On another perspective, I personally like to keep squats in the cycle right up til the end. Even going as heavy as 95% during the final week. The key though is keeping volumes very low (at least compared to where they were during peak volume periods). I’ve found if you ‘touch base’ on high end maximum strength work about once every 7-10 days you can maintain it pretty well.

The method I listed earlier works, I was able to maintain 90% of my squatting strength after several months.

[Mike Young]

Mike Young on April 4, 2009 at 3:45 pm #80398

The method I listed earlier works, I was able to maintain 90% of my squatting strength after several months.

Yeah I know…that’s kind of what I was alluding to in the latter half of my post. I think we handle that quite similarly but you actually use less volume than I do.

The way I do it, it’s actually pretty standard for people to be at maximum levels of strength in clean and squat during the final week while still being at peak levels of maximum velocity and acceleration ability.

ELITETRACK Founder

[utfootball4]

utfootball4 on April 4, 2009 at 3:58 pm #80402

[quote author="utfootball4" date="1238839620"]

The method I listed earlier works, I was able to maintain 90% of my squatting strength after several months.

Yeah I know…that’s kind of what I was alluding to in the latter half of my post. I think we handle that quite similarly but you actually use less volume than I do.

The way I do it, it’s actually pretty standard for people to be at maximum levels of strength in clean and squat during the final week while still being at peak levels of maximum velocity and acceleration ability.[/quote]

I agree, that goes back to the early stages of training (gpp/spp) I perform more speed vol per session (400-1000m) and less overall strength volume (3×4-6 per movement) vs your style > less speed volume (200-300) and more strength training volume (7×5 etc).

[trackspeedboy]

trackspeedboy on April 4, 2009 at 4:19 pm #80406

I just got one question… im more so concerned about loading, and im not too much into percentage loading and etc. for my own traning. So just to be sure here…

After today, 315 seems to be my legit depth squat and anything higher is not hitting good depth.
So using just 70% means 220… and 75%… 235… 80%… 250. Last season for the entire season I used 225×6 for my maintenance (and my 1RM wasnt much higher actually..) so doesnt it seem a bit too light to be using under 275 during maintenance? Even just for 1 set of 3 reps for example, would it hurt 4 days before the meet?

[Mike Young]

Mike Young on April 10, 2009 at 4:16 pm #81009

275 is fine for maintenance. If all you want to do is maintain you can do that with 80-85% for a set or 2 of 1-3 reps once every 10 days. Alternatively, you could use a slightly lighter load and really try to be as explosive out of the hole as possible.

I usually keep the intensities a little higher because I think the stimulus primes the CNS for other activities without the impact that it might take to do otherwise.

ELITETRACK Founder