Started working on the lifting plan this afternoon. Using what I’ve heard from coach I tried to make it match up with how he is going to periodize the running workouts. I almost feel like I’m going behind his back with this, but I want to feel in control of this part of my training.
Strength Training Goals until Outdoor Track
Increase Posterior Chains Strength using (GS work(Thrusts, Bridges), A2G, Reverse Hypers, RDL)
Provide CNS stimulus during a period of GPP work without Sprinting (Squats, Bench, Oly, short 3-4 week max str cycle)
Improve General Strength(circuits)
GPP Work 4 Weeks(Nov 16- Dec 13)
M: A2G, Bench, Lying Rows, Reverse Hyper, Cleans(3×6) Rest: 3×10,3×9,4×8,Deload
W: RDL, Press, Pullups, Snatch(3×6) Rest: 3×10, 3×9, 4×8 Deload
F: Lunges, DB Bench, Lat Pulldown, Jerk(3×5), Rest 3×10,3×9,4×8, Deload
4-6 Rep Strength (Dec 14- Jan 18)
M: Split Squats, Bench, Bent Rows, Reverse Hyper, Cleans(6×3) Rest: 3×6,4×6, 4×5, DELOAD, 5×5, 5×4
W: Parallel Squat, Snatch Balance(4×3) Rest: 3×6,4×6, 4×5, DELOAD, 5×5, 5×4
F: RDL, Press, Pullups, Snatch(6×3) Rest: 3×6, 4×6, 4×5, DELOAD, 5×5, 5×4
MAX Strength (Jan 18- February 8th)
M: A2G, Press, Pullups, Clean(5×2 >3×2,4×1>8×1) Rest: 4×4, 5×3,(4,3,3,2,2,2)
W: RDL 2×8
F: Deadlift, Bench, Bent Rows, Snatch((5×2 >3×2,4×1>8×1) Rest: 4×4, 5×3,(4,3,3,2,2,2)
Maint. (February 8th- TBD)
M: Lunge 2×8, Parallel 3×5, Bench and Rows 3×5, Clean (3×3, 2×1)
F: RDL 2×8, Deadlift 3×5, Press and Pullups 3×5, Snatch (4×2, 2×1)
I figure I will probably gain back a couple pounds from cross. Maybe not since the running volume will be kept regular. We will see, I’m not overly worried if I get back up to 155 or so. I showed last year that I can perform fine around that point.
If I’m judging right, max strength will end up finishing pretty soon before coach starts emphasizing plyo’s a lot. it will be great if it matches up perfectly.