what do u guys think about only during ol's, heavy bp, and jump squat and or speed squats inseason?
inseson strength training
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I think that there should probably be a little variation in the squats during the season. The OL's are a staple throughout the season, but I like to keep squatting fairly heavy throughout the year early in the week. The other two lifting days I do lower weight jump squats, speed squats, drop squats, etc.
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Participant
I think that there should probably be a little variation in the squats during the season. The OL's are a staple throughout the season, but I like to keep squatting fairly heavy throughout the year early in the week. The other two lifting days I do lower weight jump squats, speed squats, drop squats, etc.
yeh i was thinking the same but still in the process on deciding. my strength levels already high so that gives me more flexability.
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Participant
I think you'll surprise yourself if you take out the heavy squats in season. First thing that the Olympian jumps coach I had this summer told me to do was to actually stop lifting altogether (even though I still wanted to keep olys at the very least). Shortly thereafter, my elasticity skyrocketed, legs felt fresher than fresh, and I PR'd in the jumps…speed also became very good. Of course, you are sprinting and not jumping, but you may like the effects if you make this change, esp. since your strength is already so high, like you say. I think you may be on to something now. How about olys alone, and at around 80-85% for good power and maintenance? This, along with sampling low volume when the time is right, seems to be a common theme for surprising PR's (Jonathan Edwards, jumperuk here, Mike eluding to Walter Davis, etc). You've banked tons of volume, have raised your max strength levels something nice, and have been preparing well. Cash in for good rewards. Have you used a weight vest much? Seriously, how about that alone? We had a guy come in to our sports center, getting ready to try out for NFL combine. He lived and died by the weight vest. He wouldn't take it off. sprinted, did jumps, etc. with it on. he had an impressive 11'6" SLJ and 40" SVJ. The weight vest has always been my favorite, too. the thing for you, though, I realize, is you gotta keep your weightroom numbers up for the combine, so damn my advice may be a mute point/better suited for track alone anyhow.
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I think you'll surprise yourself if you take out the heavy squats in season. First thing that the Olympian jumps coach I had this summer told me to do was to actually stop lifting altogether (even though I still wanted to keep olys at the very least). Shortly thereafter, my elasticity skyrocketed, legs felt fresher than fresh, and I PR'd in the jumps…speed also became very good. Of course, you are sprinting and not jumping, but you may like the effects if you make this change, esp. since your strength is already so high, like you say. I think you may be on to something now. How about olys alone, and at around 80-85% for good power and maintenance? This, along with sampling low volume when the time is right, seems to be a common theme for surprising PR's (Jonathan Edwards, jumperuk here, Mike eluding to Walter Davis, etc). You've banked tons of volume, have raised your max strength levels something nice, and have been preparing well. Cash in for good rewards. Have you used a weight vest much? Seriously, how about that alone? We had a guy come in to our sports center, getting ready to try out for NFL combine. He lived and died by the weight vest. He wouldn't take it off. sprinted, did jumps, etc. with it on. he had an impressive 11'6" SLJ and 40" SVJ. The weight vest has always been my favorite, too. the thing for you, though, I realize, is you gotta keep your weightroom numbers up for the combine, so damn my advice may be a mute point/better suited for track alone anyhow.
the only problem is after indoor season, my fb season may start or i may have more fb tryouts with nfl teams in march/april, so i think i need to have strength.
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that's what I realized soon after I got all excited with my post
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that's what I realized soon after I got all excited with my post
yeh, i have several options:
a: squat heavy once a week
b: squat med load as in 80% once a week/speed movement second workout.
c: squat twice a week with inseason load for example 3x2x77% 2×2 etc
d: only do single leg movements and jsq etc -
Participant
given those, I like option B for inseason. that way, you'll have maintained, and still be within striking distance to get numbers up again for fb. also, de-emphasizing the heavy squat for awhile may actually help it to get bigger upon returning to it. don't quote me on this, but I think Mike has eluded to that in another thread.
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Participant
given those, I like option B for inseason. that way, you'll have maintained, and still be within striking distance to get numbers up again for fb. also, de-emphasizing the heavy squat for awhile may actually help it to get bigger upon returning to it. don't quote me on this, but I think Mike has eluded to that in another thread.
thats what i was leaning towards, what kind of volume 4-5x2x80% etc?
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how about 2 warmup sets x 3 reps at 70-75%, then 2-3 working sets x 2 reps at 80%?
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how about 2 warmup sets x 3 reps at 70-75%, then 2-3 working sets x 2 reps at 80%?
sounds like cf volume: couple weeks at 3×2, then 2×2, then 2×1 the load dont change.
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what u guys think: https://www.charliefrancis.com/community/showthread.php?s=&threadid=1082&highlight=maintenance+weights
can't read it. I'm not a member. what's the jist of it?
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[quote author="saltojump5" date="1165134962"]
how about 2 warmup sets x 3 reps at 70-75%, then 2-3 working sets x 2 reps at 80%?sounds like cf volume: couple weeks at 3×2, then 2×2, then 2×1 the load dont change.
[/quote]sound very nice then.
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Taking maintenance weight cues from Charlie, I came up with an equation(through a little trial and error) and settled on taking the athlete's 3rm for a given exercise and divide by 1.2 to come up with the weight for the work sets and start with 3 x 2 after two-three warm-up sets. For some that we did not have enough time to come down as low as 3rm(basketball players who missed initial 3 weeks of season) we got a 5rm and divided by 1.15. After 2-3 weeks we went down to 2 x 2 and eventually we might go to 2×1. Charlie had mentioned that after the max strength work and some time into the maintenance phase power would peak and sure enough a few kids got training bests in 30m and 60m and another kid mentioned that he had never gotten so high on a dunk that he got this week. The plan definitely works. I may have come about this in a round about, inexact manner and some further adjusting may be in the offing next year but right now it looks good.
I wish I could give some incredible scientifically based answer but, like I said, it was trial and error over the last 9-12 months to find weights which would both reasonably stimulate or maintain(maybe not the same thing) yet not over tax the CNS. It's sets x reps. Let me know if you guys need any help. By the way the estimations of the 3rm's or 5rm's were either just that-estimations or actual rm's that were achieved during the max. strength phase. If, for example, a kid squatted 295(arbitrary number) for 3 reps in a squat and then went to 305 for 3 on his last set during the heaviest workout of the max strength phase I would estimate that his actual 3rm would be more like 310-315 usually opting for the more conservative number in order to determine what the maintenance weights will be in the following weeks. I also believe you could go just a bit lighter in your maintenance weights if absolutely necessary but those number worked well for(and continue to do so) my guys. Some people might need to go lighter to ensure not overtraining.
Thanks gf_200 I think I might try to market the concept(maybe "after some more caffeine" like another guru recently said-just kidding).
I'll have to give credit to #1 Charlie for his maintenance guidelines and recommendations and #2 and article in T-mag by Dennis Weis on conversions of various rm's to 1rm's etc.
After looking a little closer to the numbers and starting with the assumption that the 3rm/1.2 gives a pretty reasonable intensity to base maintenance weights on I came up with these numbers to divide with that correlate well with the numbers provided by the the 3rm equation. Again, these might not work for all and you might have to adjust up or down to work for you or your athletes. Still, I feel they can provide a decent starting point.
Assuming that most all develop and/or test strength in a given exercise with 6 reps and below, here they are for estimated or actual repetition maximums. As you can see, my original number for the 5rm of 1.15 was a bit high.
6rm/1.1
5rm/1.132
4rm/1.165
3rm/1.2
2rm/1.26
1rm/1.344
I started first(in maintenance) with a progession similar to what Charlie suggested of 3×2(setsxreps) for 2-3 weeks and progressed to 2×2 for 2 weeks then to 2×1 or 1×2 for 1-2 weeks. In some cases we even slightly dropped the weights for example a 5-10 pound drop for clean pulls/squats while dropping around 5 pounds for exercises like bench/incline. This was done on individual basis if, for example, I felt the athlete looked to be working a little too hard or struggling with weights that should not have been extremely challenging.
The drops in sets/reps and, possibly weight came about to ensure peak power output would be attained during the strength maintenance phase. I had never really experienced this before this past indoor season. If the other elements are periodized correctly(speed volumes/intensities, plyos, etc)along with the strength work, this will happen. Pay attention to Charlie's advice!
The workout usually progresses as like this 1st warm-up @ 65% of workset weight 3-5 reps and 2nd warm-up @85% of workset weight 2-4 reps then the 1-3 worksets depending upon how late or deep you are into the maintenance phase.
In the past, we had done a power or conversion phase but now, thanks to the advice of CF, we will always shift to a maintenance phase after performing max strength work. I hope that helps further, good luck.This is such a great thread I had to put in a worksheet I have started using this season.
Not into a stage where I am doing it for 7 weeks. But the first week of comp has started and the season finishes in 5 months.
PIONEER COEFFICIENT FOR MAINTENANCE WEIGHTS (X = REP NUMBER)
Rep Max Calculation of %1RM Maintenance Coefficient
1 100 1.344
2 97.22 1.260
3 94.44 1.200
4 91.66 1.165
5 88.88 1.132
6 86.10 1.10
Sample 7 week maintenance programme (sets and reps only)
Week Sets x Reps
1 3 x 2 (Volume = 6)
2 3 x 2 (Volume = 6)
3 2 x 2 (Volume = 4) *
4 2 x 2 (Volume = 4)
5 2 x 2 (Volume = 4)
6 1 – 2 x 1 – 2 (Volume = 2)
7 1 – 2 x 1 – 2 (Volume = 2)* Can be 3 x 3 depends on how you feel & look
Formula to calculate a 1 rep max from a multiple rep max. (Works okay for me up to 6 reps)
%RM = 1.0278 – 0.0278x (x = Rep Number) -
Participant
would u attack the ol the same way, or high vol and weight?
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this past summer I attacked it the same way. actually, I had 80-85% clean and 80-85% snatch on same day, instead of oly + squat. one was 2 sets of 3 reps when the other was 3 sets of 2 reps, or vice-versa. I also had incline db bench for awhile same way, and then phased that and one oly out, finally arriving at one oly only…and then no weights. throughout that time period, good things were happening relative to other programs I've tried, and I've never felt more revved up in my life.
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…and I will never ever squat heavy again inseason. not after feeling the response I did. the plan you are proposing is what I am looking to do very soon here.
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this past summer I attacked it the same way. actually, I had 80-85% clean and 80-85% snatch on same day, instead of oly + squat. one was 2 sets of 3 reps when the other was 3 sets of 2 reps, or vice-versa. I also had incline db bench for awhile same way, and then phased that and one oly out, finally arriving at one oly only…and then no weights. throughout that time period, good things were happening relative to other programs I've tried, and I've never felt more revved up in my life.
ok i was thinking u could do more volume with the ol's something like pfaff 6x2x80.
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…and I will never ever squat heavy again inseason. not after feeling the response I did. the plan you are proposing is what I am looking to do very soon here.
which plan, no squats, cf mod load squats
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cf mod load squats for second half of SPP/pre-comp. then no squats in comp. and peaking.
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actually, sorry, I didn't look too closely at cf plan. volume will still be respectable in spp/pre-comp. I mean I'll be pretty close to the ideas we talked about earlier in this thread. in the next 4 week (2nd half of SPP), I'm going to work up to max strength heavy squat for the final time this season, then it all unfolds as I've said.
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gotta go now. I'm hungry, dizzy and tired. damn I think I'm hyperglycemic.
put something great together
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gotta go now. I'm hungry, dizzy and tired. damn I think I'm hyperglycemic.
put something great together
u know i will work some magic.
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[quote author="saltojump5" date="1165134962"]
how about 2 warmup sets x 3 reps at 70-75%, then 2-3 working sets x 2 reps at 80%?sounds like cf volume: couple weeks at 3×2, then 2×2, then 2×1 the load dont change.
[/quote]IMO stuff like 3×2 ~77% is a bit low. Heck our deload week is usually 3×3 80%. I remember in the past CF recommending something like 2×5 80% for maintenance but I see what you're looking at with that thread you posted… very interesting.
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ParticipantThroughout season, i do 3×6 at 75%, every 3-4 weeks i will do one retention session where i lift for max strength again, but the volume for this is low, about 3-4×2-3 reps at the heaviest possible load. I have found in the past that my max strength actually improves after lifting at 75% for 3-4 weeks. The final time i will do this retention session will be about 10 days before the major competition.
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[quote author="utfootball4" date="1165135052"]
[quote author="saltojump5" date="1165134962"]
how about 2 warmup sets x 3 reps at 70-75%, then 2-3 working sets x 2 reps at 80%?sounds like cf volume: couple weeks at 3×2, then 2×2, then 2×1 the load dont change.
[/quote]IMO stuff like 3×2 ~77% is a bit low. Heck our deload week is usually 3×3 80%. I remember in the past CF recommending something like 2×5 80% for maintenance but I see what you're looking at with that thread you posted… very interesting.
[/quote]u make a valid point but most of ur guys are not doing as much running and not as strong as i am, so they can get away with lifting such loads.
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Member
I don't think there is a magic formula. People are all happy that a certain rep scheme worked when 5 other schemes might have worked also.
Personally I can maintain indefinitely on 2×5@80% once per week. Just warming up and doing some moderate intensity sets should keep things going. From 2×5 maintenance you can repeak within 5 weeks. -
Participant
I don't think there is a magic formula. People are all happy that a certain rep scheme worked when 5 other schemes might have worked also.
Personally I can maintain indefinitely on 2×5@80% once per week. Just warming up and doing some moderate intensity sets should keep things going. From 2×5 maintenance you can repeak within 5 weeks.i hate doing 5 reps anything over 3 is too many reps. lol thats why i like cf system the volume is all super low.
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For power development which is the main focus during this time, 5-6 reps in fine as long as the percentage is right…If the volume and intensity is too low then the training effect will be minimul (sp)
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For power development which is the main focus during this time, 5-6 reps in fine as long as the percentage is right…If the volume and intensity is too low then the training effect will be minimul (sp)
naw 5-6 is too many for me. if u r truly taking about power development then 3reps should be max. the plan we spoke about earlier 3×2, 2×2,2×1 all at 80% through indoor season would work then perform jump squats the other day.
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Well its not an eat science, i hear you. I dont dislike you plan at all, in fact the NSCA reccomends something pretty simular…From my coaches experiences with his jumpers over the years he says 3-4×6 at 75% has worked best, and i beleive he has tried many variations…But to each his own…
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Well its not an eat science, i hear you. I dont dislike you plan at all, in fact the NSCA reccomends something pretty simular…From my coaches experiences with his jumpers over the years he says 3-4×6 at 75% has worked best, and i beleive he has tried many variations…But to each his own…
dude its not possible at all i dont care who u r.
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Participant
Well. DUDE !!!
If its all about bar speed, why dont you lift 45lbs…!!!
but it isnt all about bar speed is it…and do you think that if you squat to 120 degrees with 75% 6 times in 10 seconds that that is fast or slow? what do you think ?
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Well. DUDE !!!
If its all about bar speed, why dont you lift 45lbs…!!!
but it isnt all about bar speed is it…and do you think that if you squat to 120 degrees with 75% 6 times in 10 seconds that that is fast or slow? what do you think ?
u r the one always talking about power development in the weightroom i chose to development power on the track and develop strength in the weight room. "For power development which is the main focus during this time, 5-6 reps in fine as long as the percentage is right…If the volume and intensity is too low then the training effect will be minimul (sp)" to develop the kind of power u trying to develop, its not going to done with 4x6x75, try 6x2x40-65%.
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During the comp cycle, power is developed during jumping, plyos, lighter med balls, speed work AND the weight room, not just the weight room. All i know is guys that have jumped 8.27m, 8.26m and woman who have jumped 6.90m have used this program and it works…
and when i jump 7.80m this year you can tell me i developed power wrong.
I was just putting out there another tried and tested system, i didnt say anything you said was wrong. Like i said this isnt an exact science.
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Participant
During the comp cycle, power is developed during jumping, plyos, lighter med balls, speed work AND the weight room, not just the weight room. All i know is guys that have jumped 8.27m, 8.26m and woman who have jumped 6.90m have used this program and it works…
and when i jump 7.80m this year you can tell me i developed power wrong.
I was just putting out there another tried and tested system, i didnt say anything you said was wrong. Like i said this isnt an exact science.
lets refresh ur memory read this https://elitetrack.com/forum/index.php?topic=4518.0.
are we boasting now 7.80, i can go there too.
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Ok…i didnt say anything that i dont stick by.
Not boasting at all….but 7.54m from 16 strides and i havent even started to peak yet adds up. You figure it out.
I will never not stick by my coach and im very sure his credentials are superior to many. -
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My thing is this, if i can add any info that might help someone and that isnt something i've just made up (because im not a coach) who are you to tell me its wrong. This site is to help people and give people ideas and training knowledge. Im a pretty good athlete with a great coach behind me and have just a much right to help people as you.
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My thing is this, if i can add any info that might help someone and that isnt something i've just made up (because im not a coach) who are you to tell me its wrong. This site is to help people and give people ideas and training knowledge. Im a pretty good athlete with a great coach behind me and have just a much right to help people as you.
ok dude stick to the topic or dont post in thread. thanks.
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what do u think mike???
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Ut, your a funny guy…
so if mike agrees with you…what exactly does that prove? that this system that has worked for over 30 years for my coach doesnt work? i dont think so.
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Ut, your a funny guy…
so if mike agrees with you…what exactly does that prove? that this system that has worked for over 30 years for my coach doesnt work? i dont think so.
dude i ask u nicely once to keep on topic, i can CARE LESS what kind of training u r doing, im asking mike what he does.
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Member
UT,
If you like triples, do triples, just about anything will work.
I said I can maintain with 2×5, but I could also maintain with 3×4, or 4×3, or 4 or 5×2 etc, or any combination.
It is more about getting the feel of the movement and the right amount of work.You find that 5 reps feels like high rep on squats? I can see that for OL, but 5 reps is one of my best strength dev sets for squats or deads (8 weeks out down to 4 weeks before comp).
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UT,
If you like triples, do triples, just about anything will work.
I said I can maintain with 2×5, but I could also maintain with 3×4, or 4×3, or 4 or 5×2 etc, or any combination.
It is more about getting the feel of the movement and the right amount of work.You find that 5 reps feels like high rep on squats? I can see that for OL, but 5 reps is one of my best strength dev sets for squats or deads (8 weeks out down to 4 weeks before comp).
thats weird i have found that most of my beginner respond really well to 5's but more advance athletes more 1-3.
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Member
Something that hasn't been mentioned is "effort distribution". You guys talk about it alot for running say 200m, but not for reps of weights.
There are many ways of doing 5 reps and the training effect can be different.
For maintenance training if I was doing 2×5, on the first set I might drive out of the bottom strongly, to feel that I can accel the weight when I want to, but then shut it down and coast to the top.
For the second set I might just do very mechanical even paced reps. You can do different types of reps in the same set.
This is different than during peaking when there will be huge focus, tension, and exploding all the way through.
The sets can be very different even though on paper it is still 2×5 or whatever.I found that triples peak my lifts really quickly, but it goes stale quicker. I used to use 5's until about week 4, then use 3's and finally 2's. I couldn't use 3's for too long.
I can use them if I follow a controlled % type scheme with multiple sets, but I peak way better from really low volume and huge intensity when peaking. Some of my best peaking squat (and dead) workouts were 1×5 (doesn't sound like much of a workout).
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i was always under the understanding that u should lift explosively for every rep, once ur done warming up
u r correct thats the goal is too attempt to always move the bar fast no matter how much weight.
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something i found what u guys think, its from uwlax?
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Really attacking the bar is more draining and might not be necessary for maintenance.
It may depend what you call maintenance mode. I would still train explosively in season, just slightly lighter, and lower volume. I wouldn't call that simply maintenance. -
Participant
Really attacking the bar is more draining and might not be necessary for maintenance.
It may depend what you call maintenance mode. I would still train explosively in season, just slightly lighter, and lower volume. I wouldn't call that simply maintenance.see cf said during maintenance u should attack the bar even more bc the weight is lite and attacking the bar aid in maintaining strength.
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Yeah, you guys are talking about maintenance of a high level of strength during sprinting comp phase.
When I was initially talking about maintenance, I was talking about maintenance of lower strength levels, like when you haven't figured out the next peaking cycle or comp date, but aren't taking time off either. In other words post-comp phase. -
Participant
Yeah, you guys are talking about maintenance of a high level of strength during sprinting comp phase.
When I was initially talking about maintenance, I was talking about maintenance of lower strength levels, like when you haven't figured out the next peaking cycle or comp date, but aren't taking time off either. In other words post-comp phase.im lost…
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Sorry about the confusion. In my opinion truly peaked strength can't be maintained for very long (that's why we call it a peak). The only maintenance I would do would be between peaks. Back to the original ideas, I think that fairly high strength can be kept through once per week lifting at med-high int with whatever reps you like best (triples for you by the sounds of it).
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Sorry about the confusion. In my opinion truly peaked strength can't be maintained for very long (that's why we call it a peak). The only maintenance I would do would be between peaks. Back to the original ideas, I think that fairly high strength can be kept through once per week lifting at med-high int with whatever reps you like best (triples for you by the sounds of it).
i agree 100% with you that most people cant stay in a maintentance for a long time without losing strength, but within a season u gonna lose some strength i think if u can go through a whole track season and can still lift 95% of ur max then hey thats pretty good. most people who have done cf inseason setup thats what they all say happen.
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That is good! That is 95% of lifting that is peaked as a supplement to track. If all you are doing is lifting (powerlifting) then you can't stay peaked for long at all (but the lifting peak itself would be higher).
Back to "exploding through" on each rep. I still think that no one can truly explode every rep of every set year round. If you try to, then it will settle into something less than perfect explosion. Most lifters train in a variety of ways as far as reps go, and don't explode every single time.
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Throughout season, i do 3×6 at 75%, every 3-4 weeks i will do one retention session where i lift for max strength again, but the volume for this is low, about 3-4×2-3 reps at the heaviest possible load. I have found in the past that my max strength actually improves after lifting at 75% for 3-4 weeks. The final time i will do this retention session will be about 10 days before the major competition.
interesting comment made by Dr. Wolfgang Ritzdorf on https://www.athleticscoaching.ca/default.aspx?pid=11&spid=82, two ways of developing power, lift max load or med load fast, theres no point in lifting a light weight fast (60%) neither strength or power. may be the reason why ur coach uses 70-80% for power development instead of 40-60.
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[quote author="jumperuk" date="1165156012"]
Throughout season, i do 3×6 at 75%, every 3-4 weeks i will do one retention session where i lift for max strength again, but the volume for this is low, about 3-4×2-3 reps at the heaviest possible load. I have found in the past that my max strength actually improves after lifting at 75% for 3-4 weeks. The final time i will do this retention session will be about 10 days before the major competition.interesting comment made by Dr. Wolfgang Ritzdorf on https://www.athleticscoaching.ca/default.aspx?pid=11&spid=82, two ways of developing power, lift max load or med load fast, theres no point in lifting a light weight fast (60%) neither strength or power. may be the reason why ur coach uses 70-80% for power development instead of 40-60.
[/quote]
I think you misunderstood. He said "either you work with a high load 90-95 or you work with medium load and maximum velocity…..there is no meaning of doing 60% just to do it a little bit faster than usual. this is nothing..neither strength nor speed..either or… We have these 2 strategies: high loads or maximum speed per repetition"
So he is saying there is no point to doing 60% "a little bit faster than normal". You want maximum speed per repetition.
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Participant
[quote author="utfootball4" date="1165390263"]
[quote author="jumperuk" date="1165156012"]
Throughout season, i do 3×6 at 75%, every 3-4 weeks i will do one retention session where i lift for max strength again, but the volume for this is low, about 3-4×2-3 reps at the heaviest possible load. I have found in the past that my max strength actually improves after lifting at 75% for 3-4 weeks. The final time i will do this retention session will be about 10 days before the major competition.interesting comment made by Dr. Wolfgang Ritzdorf on https://www.athleticscoaching.ca/default.aspx?pid=11&spid=82, two ways of developing power, lift max load or med load fast, theres no point in lifting a light weight fast (60%) neither strength or power. may be the reason why ur coach uses 70-80% for power development instead of 40-60.
[/quote]
I think you misunderstood. He said "either you work with a high load 90-95 or you work with medium load and maximum velocity…..there is no meaning of doing 60% just to do it a little bit faster than usual. this is nothing..neither strength nor speed..either or… We have these 2 strategies: high loads or maximum speed per repetition"
So he is saying there is no point to doing 60% "a little bit faster than normal". You want maximum speed per repetition.
[/quote]thats what i said with my post, 2 ways of developing power:
1: max load
2: med load/fastno reason to lift light weight (60%) fast neither strength or power. my point was his coach (jumperuk) may be up to something bc for there power development they do med load 70-80% and i assume they try and explode each rep.
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Participant
[quote author="mortac8" date="1165411365"]
[quote author="utfootball4" date="1165390263"]
[quote author="jumperuk" date="1165156012"]
Throughout season, i do 3×6 at 75%, every 3-4 weeks i will do one retention session where i lift for max strength again, but the volume for this is low, about 3-4×2-3 reps at the heaviest possible load. I have found in the past that my max strength actually improves after lifting at 75% for 3-4 weeks. The final time i will do this retention session will be about 10 days before the major competition.interesting comment made by Dr. Wolfgang Ritzdorf on https://www.athleticscoaching.ca/default.aspx?pid=11&spid=82, two ways of developing power, lift max load or med load fast, theres no point in lifting a light weight fast (60%) neither strength or power. may be the reason why ur coach uses 70-80% for power development instead of 40-60%.
[/quote]I think you misunderstood. He said "either you work with a high load 90-95 or you work with medium load and maximum velocity…..there is no meaning of doing 60% just to do it a little bit faster than usual. this is nothing..neither strength nor speed..either or… We have these 2 strategies: high loads or maximum speed per repetition"
So he is saying there is no point to doing 60% "a little bit faster than normal". You want maximum speed per repetition.
[/quote]thats what i said with my post, 2 ways of developing power:
1: max load
2: med load/fastno reason to lift light weight (60%) fast neither strength or power. my point was his coach (jumperuk) may be up to something bc for there power development they do med load 70-80% and i assume they try and explode each rep.
[/quote]No, he isn't saying "no reason to move 60% fast". He is saying no reason to move 60% at normal speed which is only slightly faster than a high load (85%). If you put a kid in a rack and make him squat 60% he will output say 500 watts if he squats with just enough effort to get the weight. If you tell him to move it as fast as possible, he will get 1000+ (tendo) watts…been through this a hundred times in our school.
60% moved as fast as possible IS power.
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Participant
[quote author="utfootball4" date="1165418168"]
[quote author="mortac8" date="1165411365"]
[quote author="utfootball4" date="1165390263"]
[quote author="jumperuk" date="1165156012"]
Throughout season, i do 3×6 at 75%, every 3-4 weeks i will do one retention session where i lift for max strength again, but the volume for this is low, about 3-4×2-3 reps at the heaviest possible load. I have found in the past that my max strength actually improves after lifting at 75% for 3-4 weeks. The final time i will do this retention session will be about 10 days before the major competition.interesting comment made by Dr. Wolfgang Ritzdorf on https://www.athleticscoaching.ca/default.aspx?pid=11&spid=82, two ways of developing power, lift max load or med load fast, theres no point in lifting a light weight fast (60%) neither strength or power. may be the reason why ur coach uses 70-80% for power development instead of 40-60%.
[/quote]I think you misunderstood. He said "either you work with a high load 90-95 or you work with medium load and maximum velocity…..there is no meaning of doing 60% just to do it a little bit faster than usual. this is nothing..neither strength nor speed..either or… We have these 2 strategies: high loads or maximum speed per repetition"
So he is saying there is no point to doing 60% "a little bit faster than normal". You want maximum speed per repetition.
[/quote]thats what i said with my post, 2 ways of developing power:
1: max load
2: med load/fastno reason to lift light weight (60%) fast neither strength or power. my point was his coach (jumperuk) may be up to something bc for there power development they do med load 70-80% and i assume they try and explode each rep.
[/quote]No, he isn't saying "no reason to move 60% fast". He is saying no reason to move 60% at normal speed which is only slightly faster than a high load (85%). If you put a kid in a rack and make him squat 60% he will output say 500 watts if he squats with just enough effort to get the weight. If you tell him to move it as fast as possible, he will get 1000+ (tendo) watts…been through this a hundred times in our school.
60% moved as fast as possible IS power.
[/quote]
i will listen to it again tonite, i like his interview.
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Participant
just wanted to bring this back up for the guys who missed it, its part of uwlax 2004 indoor strength program.
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Participant
im curious how they can use a set load for fsq, cleans etc?
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