I am just curious how many of you guys perform ol's three days per week, i know many coaches perfer to do ol, squat, press each session m-w-f, and some coaches just perform them once or twice a week?
OL’S
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Participant
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Participant
3 days per week for us.
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Participant
3 a week…sun, tues, thursday. That way we get an extra day recovery before a saturday meet.
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Keymaster3 a week…sun, tues, thursday. That way we get an extra day recovery before a saturday meet.
I almost always OL 3x a week- Mon, Wed, Fri even if there is a meet on Saturday….some times I'll even OL the morning of a home meet. Note that by lifting on Sunday you're doing a meet and then lifting the next day. Something that can obviously be done just fine but you could be driving the stake further into the ground than if you lifted the day before a meet.
ELITETRACK Founder
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Participant
I go Mon, Wed, Fri as well.
Mike, when you lift on the day of a home meet, what type of weight and vol do you use? I assume light and extremely low volume?
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Participant
I go Mon, Wed, Fri as well.
Mike, when you lift on the day of a home meet, what type of weight and vol do you use? I assume light and extremely low volume?
We have a couple facilities that have a weight room at or very near the track. I'll sometimes do some hang cleans before a race. I have found almost a direct correlation between hang clean proficiency on any give day and acceleration ability. Hang cleans and other OLs are probably just a good marker of current CNS strength.
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Participant
I go Mon, Wed, Fri as well.
Mike, when you lift on the day of a home meet, what type of weight and vol do you use? I assume light and extremely low volume?
i think very low vol but heavy to med weight
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Participant
[quote author="00Scoots" date="1163697142"]
I go Mon, Wed, Fri as well.Mike, when you lift on the day of a home meet, what type of weight and vol do you use? I assume light and extremely low volume?
We have a couple facilities that have a weight room at or very near the track. I'll sometimes do some hang cleans before a race. I have found almost a direct correlation between hang clean proficiency on any give day and acceleration ability. Hang cleans and other OLs are probably just a good marker of current CNS strength.
[/quote]could u get the same thing by doing a few slj or hurdle hops?
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Member
[quote author="mortac8" date="1163701100"]
[quote author="00Scoots" date="1163697142"]
I go Mon, Wed, Fri as well.Mike, when you lift on the day of a home meet, what type of weight and vol do you use? I assume light and extremely low volume?
We have a couple facilities that have a weight room at or very near the track. I'll sometimes do some hang cleans before a race. I have found almost a direct correlation between hang clean proficiency on any give day and acceleration ability. Hang cleans and other OLs are probably just a good marker of current CNS strength.
[/quote]could u get the same thing by doing a few slj or hurdle hops?
[/quote]In my experience with that feeling of additional power, no. Or at least it is not as a profound effect as I get from OLs.
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Participant
[quote author="utfootball4" date="1163708280"]
could u get the same thing by doing a few slj or hurdle hops?Yea probably. Ideally I'd do a couple medium/heavy hang cleans then some jumps afterward.
[/quote]like cf and others have said i want my warmup to consistent, if u go to nationals or conference theres no weight room then what?? u can alway do slj or tuck jumps anywhere.
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Participant
Yea you adjust to what you have. So if I go to a meet that doesn't have adjustable heights on the foot pedals, should I never adjust my block pedals just so things are always consistent?
you got it.. always be consistent. lol
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Keymaster
Mike, when you lift on the day of a home meet, what type of weight and vol do you use? I assume light and extremely low volume?
We go 5-6 sets of 1-2 reps at 80+%. The specifics vary depending on what we did earlier in the week.
ELITETRACK Founder
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Keymaster
could u get the same thing by doing a few slj or hurdle hops?
As an aside, I frequently use hurdle hops in that same pre-meet AM protocol.
ELITETRACK Founder
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Keymaster
mwf
monday
hang snatchwednesday
hang cleanfriday
jerks/ db jerksYou keep it the same all year round? I vary my lifts quite frequently. I don't use jerks as much as I'd like because I've found they're a little more difficult to teach well enough for the athletes to really do them to the point where they can reap benefits that are not gained through the Olympic pulling movements.
ELITETRACK Founder
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Participant
[quote author="flight05" date="1163732948"]
mwfmonday
hang snatchwednesday
hang cleanfriday
jerks/ db jerksYou keep it the same all year round? I vary my lifts quite frequently. I don't use jerks as much as I'd like because I've found they're a little more difficult to teach well enough for the athletes to really do them to the point where they can reap benefits that are not gained through the Olympic pulling movements.
[/quote]im wondering the samething and why nothing from the floor.
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Participant
hey mike i know many coaches use the ol's to develop the power output but what if you were only using them to stimulate many muscles without using alot of other lifts during periods of high vol speed work, do you still think it would be necessary to do them three days per week or could you do something like bsq twice week and pc once a week.
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Keymaster
hey mike i know many coaches use the ol's to develop the power output but what if you were only using them to stimulate many muscles without using alot of other lifts during periods of high vol speed work, do you still think it would be necessary to do them three days per week or could you do something like bsq twice week and pc once a week.
I think that would work fine. I've done something similar with some bobsled / skeleton athletes and it worked well. One day they did just full clean and jerks in fairly low volumes. I felt that we could get a lot of bang for our buck by doing the entire competition style lift and that overall strength could be maintained while providing a high level stimuli for the CNS.
ELITETRACK Founder
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