set up

    Posted In: Strength & Conditioning

        • Member
          9000 on October 20, 2003 at 7:13 pm #8655

          how does this lifting/bounding/ab set up look for 2nd meso in gpp?
          WEEK 3 & 4 LIFTING

          MON-
          Box Squats: 8 x 3 60% Parallel on box
          Power Clean: 7 x 3 60% last 4 sets @ 75%
          Hamstring Fall Away: 5 x 4
          Jerk: 7 x 3 65%
          TUES-
          Bench: 8 x 3 55%
          Pull ups: 8 x 3 weighted with 25 lbs.; done in conjunction with bench
          Good mornings: 5 x 8 135 lbs.
          THURS-
          Snatch: 7 x 3 60% from knee height on squat rack
          Power clean: 7 x 3 60 % last 4 sets @ 75%
          Box Squats: 8 x 3 60% Parallel on box
          Hamstring Fall Away: 5 x 4
          FRI-
          Bench: 8 x 3 55%
          Pull ups: 8 x 3 weighted with 25 lbs.; done in conjunction with bench
          Good mornings: 5 x 8 135 lbs.

          WEEK 3 & 4 BOUNDING
          MON-
          100m standing triple jump bounds
          THURS-
          300m; 50m segments on track in spikes
          SAT-
          200y; 50y segments on grass; high rebound skips

          WEEK 3 & 4 ABS
          MON-650
          TUES-1080
          THURS-650
          FRI-1080
          SAT-650
          this is the day set up
          mon-acc dev
          tues- interval tempo (extensive)
          wed- off
          thurs- se
          fri- tempo (extensive)
          sat-se1

        • Keymaster
          Mike Young on October 21, 2003 at 11:47 am #22861

          Here are my thoughts:
          -Why so low on the lifting percentages? I understand it's GPP, but going that light won't accomplish too much. That is of course unless you're basing those %s off of all-time PRs and not your current maxes and the current maxes are considerably lower than the all-time maxes.
          -In GPP, I'd consider adding more plyos to overcome inertia like SLJ and a little less elastic endurance bounding.
          -I don't really see a problem with it, but I also don't really see an advantage to periodizing ab work based on rep numbers alone. Not all ab work is the same and as such throwing out numbers to follow might not be the best idea. For example, I'd much rather have an athlete do 30 ab-wheel rolls than 500 crunches.

          ELITETRACK Founder

        • Member
          9000 on October 21, 2003 at 9:55 pm #22862

          the abs that i listed are a part of circuit.
          140 in a circuit:
          20 ab wheel
          60 modified v sits
          30 toe touches with 12 lb medicine ball
          20 back hypos
          so on speed days its 5 sets and tempo days 8 sets

        • Member
          9000 on October 21, 2003 at 9:58 pm #22863

          and the % are off the all time max.
          on the slj do you measure for distance each time or just put out an average long jump to beat?

        • Keymaster
          Mike Young on October 22, 2003 at 10:28 am #22864

          We don't measure the SLJ (other than test weeks), I'd just do it for 3-6 reps along with some other jumps that develop similar abilities like standing triple jump, 3 hops, etc.

          ELITETRACK Founder

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