Looking to lay down a plan for a weight training set-up. Have been doing a lot of reading on here and Charlie Francis’ site looking for help with the matter. We are a group of 400m runners based in the UK. I will give a brief outline of the general weekly cycle for training.
Mon- Hills ( accel dev) + weights 1
Tues – Tempo + weights ?
Weds- GS circuit / active recovery
Thurs – Tempo – weights??
Sat- Long hills / fartlek
Bold = Team sessions
Italic – Possibilities for position of weights
Currently the only set in stone weight session is the Monday. I have been weighing up where to place the other 2 sessions. A common issue in the UK which differs to the states is that it’s very rare for coaches to set lifting and running on the same day. Our countries best 400m runner follows this approach strictly. I quite like the idea of lifting again on the Tuesday as this then allows us to follow the 2 days on : 1 off, 3 days on 1 off approach successful to kitkat’s training. I have read on here Mike suggests to keep complimentary methods paired on the same day which I no tempo and weights do not fall under, however where would you place the remaining sessions if you only have the single speed day?
Now the contents of the weight sessions themselves:
My coach and I have been discussing this matter for a while now, he quite likes the Barry Ross approach we read in an article. I think the main point of it was v.low reps, main exercises focussing around deadlift and bench press. I believe his reasoning behind the deadlift was that it hit more motor units than a clean because you are working maximally?
I have read that when it comes to squatting and DL it is generally an either or. From searching through these forums i have seen that Mike places an emphasis on Squatting so in his program regular DL is not a requirement. What was the reasoning for squat over DL in this case?
Weights 1 following hills – power clean (high no of sets of 2-3 reps will progress by reducing sets whilst increasing load + recovery) , bench (3×6 progressing to 4×5), squat (3×6 progressing to 4×5)
For the remaining sessions i could do with your input.
session 2 possibility – Deadlift ( 4×5) + bench pull to balance out the bench press.
session 3- repeat session 1?
Too much heavy lifting?
This has turned out to be quite a long ramble! apologies. I have a lot in my head right now.
Thank you all for any input!