power/strength program…

    Posted In: Strength & Conditioning

        • Participant
          speedy-turtle on January 23, 2007 at 3:36 am #12676

          well i can't sprint for now, so i'm gonna try do a routine that focusses on strength and power develpment through heavy weights and plyos/olfits.. also since i'm going for the 200/400 i'll keep up my tempos.

          Anyway i've come up with this routine as i was hoping if you guys could tell me whether its ok or not:

          MON-
          3×10 bounds
          3×10 alternate leg bounds
          2×3, 2×1 power clean from the hang
          ME squat:
          3×3, 2×2 each set is done at 95% or above for that given sheme with a PR double attempt
          bench press- 3×3-5 (90-95%)
          Goodmornigs: 3×5
          GHR/legcurls – 3×5-8
          pullups 3×6
          abs

          Tues- intensive tempo and medball circuits

          wed-OFF

          thurs-
          tuck jumps 3×10
          depth jumps3x5
          powercleans: 3×3, 2×2, 1×1 (3×3 done at 95% of 3rm, 2×2 done at 95-100% of 2rm, 1×1 is a PR attempt)
          deadlift- 3×3 at 90-95% of 3rm
          bul. split squats: 3×5-7
          overhead press 3×4-5
          abs

          fri-extensive tempo +medballs

          sat- plyos/intensive tempo
          3×10 bounding
          3×5 box jumps
          3×5 single leg hops
          power snatch- 3×3, 2×2 (3×3 at 90-95% of 3rm, 2×2 at 95-100% of 2rm, with PR double try)
          intensive tempo:
          ~850m volume
          GHR
          abs

          sun- ext tempo (2000-3000m)

        • Participant
          cerebro on January 23, 2007 at 4:27 am #62194

          why can't you sprint? how are you able to do int. and ext. tempo?

        • Participant
          speedy-turtle on January 23, 2007 at 7:42 am #62195

          why can't you sprint? how are you able to do int. and ext. tempo?

          its weird..  i sprained my ham a while ago, and i could do everything before starting up again (ie lift heavy, tempos, run at 90%, etc) but as soon as i tried sprinting at 100% i minorly sprained it again, so the physio guy said to keep up all the other stuff minus sprinting for at least another two weeks before i see them again.

        • Participant
          speedy-turtle on January 24, 2007 at 10:13 am #62196

          noone has an opinion on this program?

        • Participant
          cerebro on January 24, 2007 at 10:23 am #62197

          i don't think it is really a good idea to do those things as it may not give your hamstring time to heal.

        • Participant
          speedy-turtle on January 24, 2007 at 2:52 pm #62198

          i don't think it is really a good idea to do those things as it may not give your hamstring time to heal.

          i appreciate the advice… but my physiotherapist said to do them since they don't give me any pain at all in the ham. Heck i was pretty much healed before i resprained it…

          So aside from that, what do you guys think about it? too much? too little?

        • Participant
          gin2312002 on January 24, 2007 at 10:28 pm #62199

          yo how did you sprain ya hammy..ive never heard of spraining a muscle…ive heard strains, pullin or tearing it…anyways thas 2 much for u…heal 1st…what happens if the lil stupid injury lags durin da season..its gonna suck

        • Participant
          speedy-turtle on January 25, 2007 at 5:41 am #62200

          yo how did you sprain ya hammy..ive never heard of spraining a muscle…ive heard strains, pullin or tearing it…anyways thas 2 much for u…heal 1st…what happens if the lil stupid injury lags durin da season..its gonna suck

          i understand what your saying, but as of now i can do this stuff.. in fact my physio therapist told me to go ahead with my all this stuff.

        • Participant
          gin2312002 on January 26, 2007 at 3:04 am #62201

          reely..then u musta twinged ya hammy then..but be careful mang..u doin 200-400..rite??

        • Participant
          speedy-turtle on January 26, 2007 at 4:11 am #62202

          reely..then u musta twinged ya hammy then..but be careful mang..u doin 200-400..rite??

          yep

        • Participant
          speedy-turtle on January 27, 2007 at 6:56 am #62203

          can any one plz give me an opinion on the program.. i really appreciate you're input since you all know alot more than me…

        • Participant
          speedy-turtle on January 28, 2007 at 3:16 am #62204

          …

        • Keymaster
          Mike Young on January 31, 2007 at 9:40 pm #62205

          MON-
          3×10 bounds
          3×10 alternate leg bounds
          2×3, 2×1 power clean from the hang
          ME squat:
          3×3, 2×2 each set is done at 95% or above for that given sheme with a PR double attempt
          bench press- 3×3-5 (90-95%)
          Goodmornigs: 3×5
          GHR/legcurls – 3×5-8
          pullups 3×6
          abs

          Tues- intensive tempo and medball circuits

          wed-OFF

          thurs-
          tuck jumps 3×10
          depth jumps3x5
          powercleans: 3×3, 2×2, 1×1 (3×3 done at 95% of 3rm, 2×2 done at 95-100% of 2rm, 1×1 is a PR attempt)
          deadlift- 3×3 at 90-95% of 3rm
          bul. split squats: 3×5-7
          overhead press 3×4-5
          abs

          fri-extensive tempo +medballs

          sat- plyos/intensive tempo
          3×10 bounding
          3×5 box jumps
          3×5 single leg hops
          power snatch- 3×3, 2×2 (3×3 at 90-95% of 3rm, 2×2 at 95-100% of 2rm, with PR double try)
          intensive tempo:
          ~850m volume
          GHR
          abs

          sun- ext tempo (2000-3000m)

          Under normal circumstances I think that 2 days of box jumps would be overkill. It could work under your circumstances but I think you'd be better off doing jump circuits on one of the days where the intensity is lower. Also, consider doing high metabolic activities such as 5 x 40s of as many cleans as you can do with 4 minutes rest between sets. This will help to keep your enzymatic and metabolic fitness level high for when you return.

          ELITETRACK Founder

        • Participant
          speedy-turtle on February 1, 2007 at 3:57 am #62206

          i'm only doing one day of box jumps?? did you mean that doing deptha dn box jumps in the same week would be overkill?

        • Participant
          speedy-turtle on February 11, 2007 at 3:50 am #62207

          ok i cahnged my program up a bit, so i waqs wondering if you guys could give some opinions:

          1st cycle: 4-5 weeks

          Mon
          3×10 tuck jumps
          ME squat (3-4 sets of 2-3 reps try to add weight each week)
          GHR 3x whatever i can manage
          bench press 3×4 (1 rep shy of failure on top set)
          pullups 3×6
          abs

          Tues
          ext tempo (ie 200m rest 40s, 300m rest 1min, 400m rest 90s….x3-4 done at 75%-80% of best times) then medicine ball circuits

          Wed- off

          Thurs-
          lateral jumps or hurdle hops 3-6
          Power cleans (buildup to 3×3, 2×2, 1×1 with PR attempts weekly)
          Deadlifts complex with depth jumps: 3×3 deads at 90% of 1rm, 3×5 depth jumps… alternate sets of deads and depth jumps.
          OH press 2×4-5
          GHR
          abs

          FRI-ext tempo.. same as tues

          Sat-
          3×6 box jumps
          3×10 bounds
          3×10 alternate leg bounds
          3×2 long bounds
          Intensive tempo or Speed enurance (900m max)

          Sun-OFF

          Deload week (reduced volume, still high intesity)

          Cycle 2: 3-5 weeks

          Mon
          Tuck jumps 3×10
          depth jumps 3×5
          Power cleans (buildup to 2×3, 3×2, 1×1 with PR attempts weekly)
          Snatch from preset squat pins (4-5×2)
          pullups/rows 3×5-6
          GHR
          abs

          Tues
          ext tempo (ie 200m rest 40s, 300m rest 1min, 400m rest 90s….x3-4 done at &%-80% of best times) then medicine ball circuits

          Wed- off

          Thurs-
          3×10 tuck jumps
          ME squat/dead *alternate squat/dead every 2 weeks
          Bench press variation: 3×4 (1rep shy of failure on each set)
          good mornings/RDLs 3×5-7
          abs

          FRI-ext tempo.. same as tues

          Sat-
          power snatch- buildup to 4×2, 1×1 .. PR attempts weekly
          Hang power clean
          3×6 box jumps
          3×10 bounds
          3×10 alternate leg bounds
          3×2 long bounds
          Intensive tempo or Speed enurance (900m max)
          GHR

          Sun-OFF

        • Participant
          gin2312002 on February 21, 2007 at 3:43 am #62208

          how do you feel so far doing this routine?..u gettin good rest for ya hamstring?

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