Weight Room Lifts For TJ/LJ???????

    Posted In: Jumps

        • Participant
          justdoit on April 13, 2003 at 3:11 am #8331

          Hey all,
          Everyone here knows that lifting is important for TJ/LJ……..But I cant seem to find the right way to lift. Should I do my lifts heavy and with fewer reps or should i keep weight low and more reps.
          ex: 4 sets x 4-6 reps with heavy weight or—-4 sets x 15-20 reps with about middle weight….(I feel that i get a better work out when i do middle weight with many reps)…… Should I devide the lifting part ex: Jan-March with lower weight but many reps march-july with heavy weight and fewer reps?
          I heard from Ato Boldon that you should do your weights slowly becasue it develops sprint muscles, is that true? Should do my lifts slow or quick?

          Should I do anything elese for upper body besides bench? Becasue I kno Upper body is important.

          How Long should I be in the weight room?

          Suggestions about weight room for TJ/LJ……….?

        • Keymaster
          Mike Young on April 13, 2003 at 10:18 am #19581

          See here:

          ELITETRACK Founder

        • Participant
          justdoit on April 14, 2003 at 11:03 pm #19582

          hey all,
          I went to that site, I dont find it much helpful………whats the deifference between sprnters lifting program and TJ/LJ lifting program? Im training right now with the sprinters group, and do everything they do (weights and bounding and other stuff), jumping 2ce a week. Is this the right way? Im still not sure what should I do for weight room to improve TJ/LJ? Can some one give a sample?

          This is what my week looks like right now in general:
          Mon: jumping/ bounding
          Tues: lifting
          Wed: tempo/ endurance/ bounding
          Thurs: Speed/ Power/ med ball / bounding
          and light lift after
          Fri: off / play other sport
          Sat: speed/ power/ some med ball and bounding and lift after
          Sun:off

          (is this fine?)

          Since im training with sprinter, i do their weghts, i would like to know the difference in that area b/w sprinter and TJ/LJ ers………

        • Keymaster
          Mike Young on April 14, 2003 at 11:47 pm #19583

          All the stuff I posted was for horizontal jumpers unless I specifically said it was for sprinters. The strength program of a sprinter and a jumper should be very similar if not identical. That doesn’t however mean that the sprinters workout that you are following is necessarily correct.

          As for track work, I think jumpers need more plyo work than sprinters and the running workouts should be considerably different. Jumpers probably shouldn’t do any more than 1 interval workout a week and most of their running workouts should consist of acceleration development (< 40m) and maxV (< 90m).

          As for your week, here are some suggestions:
          -Put Tuesday's lifting on Monday

          -Do medball and other general strength work on Tues. Maybe also do some short approach jumps.

          – Don't do tempo work. I don't think there is any need for a jumper to do tempo work though unless they are also doing some running for the team.

          -Instead of the tempo session do some acceleration development or MaxV work and add some heavy lifting.

          -Make Thursday similar to Tuesday's recomendation.

          -Friday or Saturday would be a good day to get in a running workout (<300m sprints). Do some lifting on this day too.

          -I think you're doing a little too much bounding. Bounding is great but it can be very hard to recover from (you might not feel it until it is too late).

          ELITETRACK Founder

        • Participant
          justdoit on April 15, 2003 at 5:08 am #19584

          How much lifting would you suggest for a 18 year old? I do 3x a week right now.

        • Keymaster
          Mike Young on April 15, 2003 at 9:05 am #19585

          Three times a week sounds perfect to me.

          ELITETRACK Founder

        • Participant
          justdoit on April 15, 2003 at 10:13 am #19586

          Coo, thnx mike.
          😀

        • Participant
          justdoit on April 22, 2003 at 7:24 am #19587

          hey again, just came up with another question.
          My coach told me not to do clean and jerks right now ( Olympic lifting ), im 17, he said its too early, is he right? If he is, when should i start doing clean and jerks and stuff like that? Because here i’ve read that olympic lifting is a good way to develop explosiveness. Brian Wellman from Bermuda also told me that i should do olympic lifts, that was a year ago.

        • Keymaster
          Mike Young on April 22, 2003 at 10:49 pm #19588

          I’d only recommend against it if you don’t have a person who’s qualified to teach you correct technique.

          ELITETRACK Founder

        • Participant
          mikhail on April 23, 2003 at 12:02 pm #19589

          Mike, have you ever though of calf and dorsi muscles being usefull in TJ? If yes, would you recomend for a TJ person to do calf raisers and dorsi flexors in the weighroom?

          Another thing, maybe i missed this, but i still cant figure out wether i should do all my lifting fast or slowly. (to clear the meaning ex: squat 5-7 sec per rep or 2-4 sec per rep?)

          PS: Sometimes when I do calf raisers without any weights, I feel my Ham muscles are involve alot………

        • Keymaster
          Mike Young on April 23, 2003 at 7:16 pm #19590

          You can lift at all speeds. When developing max strength, lifts will inherently need to be slower because a high load is necessary. When developing power or speed-strength, faster lifts are necessary. Very slow lifts (10 seconds per rep) may even have limited value in developing eccentric strength or for variety.

          I don’t think doing anything special for the calves is necessary. The calves get a lot of work during walking, running, sprinting, and jumping, as well as in lifts like the snatch, clean, squats, and lunges. The calves contribution to running speed and even more so to jumping ability (while important) is highly overrated. Having said that, we do plantar/dorsi flexor work in our general strength circuits but not in the weightroom.

          As you’ve found out the calves (and more specifically the gastroc) is worked during some some hamstring exercises and also depending on the body position the opposite is true (hamstring may be worked during gastroc exercises). This is due to the gastroc being a 2 joint muscle.

          ELITETRACK Founder

        • Participant
          mikhail on April 27, 2003 at 2:01 am #19591

          mike, i wasnt clear on one thing, you start out the season by telling your athletes to do weights at about 50-60% x about 8-10 reps x 4 sets…………….and than increase the weights to about 80-90% x decrease reps to 3-4 x 4 sets as the season moves closer to competition?

          off-seasonlifting: 50-60% of weight x 8-10 reps x 4 sets
          midle-season: 60-70% of weight x 6-8 reps x 4 sets
          competative-season: 80-90% of weight x 3-6 reps x 4 sets

          does you program looks sometihng like this? ( low to high intensity/ high to low reps? )

        • Keymaster
          Mike Young on April 27, 2003 at 4:31 am #19592

          Mikhail- yes and no. I do start off the season with lighter loads and higher reps but this doesn’t last any time at all….maybe 1-2 weeks. After that, reps drop, sets go up dramatically, and the load goes up gradually. By the third mesocycle, the athletes were lifting at 85+% for multiple low rep sets for all the major exercises.

          It would probably look more like this:

          -inititial 1-2 weeks: 50-70% x 4 x 8 reps
          -80-92% x 6-8 sets x 3-5 reps
          -80-90% x 4-7 sets x 2-3 reps

          This however doesn’t paint a very clear picture. Besides sets, reps, and load, the other paramters I like to use as variables are exercises, speed of movement (including static holds), and range of motion.

          ELITETRACK Founder

        • Participant
          mikhail on April 28, 2003 at 1:28 am #19593

          mike,
          1st- do you know any websites where they show techniques for Olympic Lifting.

          2nd- right now im only using power clean and jerk, would you recommend adding other stuff like snatch, or clean from knees, floor……..?

          3rd- does it matter wether i use machienes or free weights?

          4th- what do you think bout this TJ lifting for competative session?

          Tues:
          Warm up 15 mins
          dumbell sprint 5 mins
          Step-ups with weights 15 reps
          jump squats with weights 15 reps
          split squats with weights 15 reps
          skip jmps 5 mins
          cleans + jerks 80-90% x 6 sets x 3 reps
          cool down and stretch 15 mins

          Thurs:
          warm up 15 mins
          clean + jerk 80-90% x 6 sets x 3 reps
          up right raw 10 x 3 sets
          push ups 50
          cool down and stretch 15 mins

          Sat: ( sometimes i’ll take sat off casue of competition )
          Warm up 15 min
          sit ups 15 x 3 sets
          back hyper 15 x 3 sets
          chin ups 10 x 3 sets
          hip flex+ extent 10 x 3 sets
          ham curls 80-90% x 6 sets x 3 reps
          leg extent 80-90% x 6 sets x 3 reps
          clean + jerk 80-90% x 6 sets x 3 reps
          toe squat or regular squat 80-90% x 6 sets x 3 reps
          bench press 80-90% x 6 sets x 3 reps
          cool down and stretch 15 mins

          anything i should add/delete/replace?

          5th- should i increase/decrease weight as the sets increase?
          ex:
          1st set x 80% x 3 reps
          2nd set x 82% x 3 reps
          3rd set x 84% x 3 reps
          4th set x 86% x 3 reps
          5th set x 88% x 3 reps
          6th set x 90% x 3 reps

        • Participant
          mikhail on April 28, 2003 at 4:19 am #19594

          woops, mike i forgot one more thing, can plzzzz paste an intermidiate lvl lifting program for TJers (off-season and competative season 3 days a week). It can be one of the programs you give to your athletes.
          thx

          ps: i dont have a jumps coach therefore that program i pasted on top was from a book + i added some stuff that i really liked 🙂

        • Keymaster
          Mike Young on April 29, 2003 at 9:16 am #19595

          Here’s a basic template that is used throughout the season at LSU:

          Monday:one olympic lift for 4-6 sets; one squatting type exercise for 4-6 sets; one pressing exercise for 4-6 sets.
          Tuesday: bodybuilding circuit
          Wednesday: Same format as Monday but different exercises and slightly different loads.
          Thursday: bodybuilding circuit
          Friday: Same as Monday except different exercises and slightly different loads.
          Saturday: bodybuilding circuit

          The bodybuilding circuit can be seen here: . Later in the season, some or all of the body building circuits are dropped. Reps fluctuate as would be expected: 1-5 reps for Olympic lifts; 3-8 for squats and presses depending on the time of year.

          As for your questions….
          1. Do you know any websites where they show techniques for Olympic Lifting?

          Check out they used to have some picture series and I’d assume they still do but they just restructured their site. Also check out the advantage athletics site .

          2. Right now im only using power clean and jerk, would you recommend adding other stuff like snatch, or clean from knees, floor……..?

          Clean and jerk is fine and more than adequate but think about at least adding snatch later on to not only increase variety but also because it has a higher velocity and rate of force development requirement than the clean. The other variants are likewise good but not absolutely necessary.

          3. Does it matter wether i use machienes or free weights?

          I’d recommend using mostly free weights.

          4. What do you think bout this TJ lifting for competative session?

          I think it looks OK but I would also include some form of core strength lifts (squats, presses, etc). Also, try not to mix endurance type things like “50 pushups” or high rep sets (9+) with power type exercises like the Olympic lifts as it sends mixed messages to the body. I’d also focus more on major exercises rather than spending too much time on things like hamstring curls or upright rows.

          5. Should i increase/decrease weight as the sets increase?

          Yes, I like to do that but in a much more dramatic way…..that is something like this:
          1st set x 65% x 3 reps
          2nd set x 75% x 3 reps
          3rd set x 80% x 3 reps
          4th -8th sets: 85% x 3 reps

          This way you work a greater portion of the force-velocity continuum.

          ELITETRACK Founder

        • Participant
          mikhail on April 30, 2003 at 12:16 am #19596

          coo, many thx mike:)

        • Participant
          mikhail on May 3, 2003 at 9:23 am #19597

          mike,
          I already mentioned that i lift 3ce a week, but i only do OLs like clean, jerk, and snatch 2ce a week. Should i use OLs every time i lift? or 2/3 is ok?

          OLs = olympic lifts cleans, jerks, snatch et….

        • Keymaster
          Mike Young on May 3, 2003 at 9:22 pm #19598

          I think 2x a week is just fine if that’s how you’ve designed your program.

          ELITETRACK Founder

        • Participant
          mikhail on May 5, 2003 at 3:07 am #19599

          mike, do you ever find chin ups or pull ups usefull for jumps?

        • Keymaster
          Mike Young on May 5, 2003 at 9:12 am #19600

          I think they’re important from a muscular balance and postural strength stand point. In fact, when I was at OU, the athletes almost always followed their heavy bench sets with a set of pullups / chinups. This superset format was more for time efficiency but I definitely think they’re great for upper body strength. The pole vaulters, who I used more pulling movements with, were particularly strong in pullups / chinups. One guy (160 lb) could do 13 pullups with 40 lbs around his neck and a 110 lb. female could 14 with 20 lb. on her neck and 3 with 40 lb. on her neck.

          ELITETRACK Founder

        • Participant
          daa20 on May 6, 2003 at 2:54 am #19601

          I am a High Jumper, as I have said many times, my question is, which is better for a High Jumper lifting quicker with more reps or slower with less reps using the same weight for:
          (1) squats, and
          (2) step-ups?

          For Hurdling would this be any different or about the same, I want to improve times and heights not just one or the other.

          If you could suggest a plan that will do this I would appreciate it alot, Thank you for your time, Dave.

        • Participant
          mikhail on May 7, 2003 at 9:41 am #19602

          Text

          This is what mike said when I asked him the same question, exept I was asking him about LJ/TJ, i dont think it would be much different for HJ

        • Participant
          mikhail on May 7, 2003 at 9:44 am #19603

          Sry daa, didnt past the msg, lets try this again…………This is what mike said when i asked him the fast/slow question.

          -You can lift at all speeds. When
          developing max strength, lifts will inherently need to be slower because a high load is necessary. When developing power or speed-strength, faster lifts are necessary. Very slow lifts (10 seconds per rep) may even have limited value in developing eccentric strength or for variety.

        • Keymaster
          Mike Young on May 7, 2003 at 9:52 am #19604

          Thanks Mikhail…..you saved me some work! I would add though that eccentric strength is especially important for the HJ because of the increased demand that jumping for height places on the body.

          ELITETRACK Founder

        • Participant
          mikhail on May 7, 2003 at 9:58 am #19605

          mike, i have another questoin for you, do you think it would be better to consentrate more on OLs / major lifts ( like clean, jerk, snatch, squat, bench) in the competative season rather than things like step ups, jump squat, split squats and so on (call em minor lifts or endurance)?

          Also, you mentioned before that you dont find Ham curls very important, why not? I tot that leg extentions and ham curls develop major muscles for your legs. Doesnt make sence……….:o
          Maybe what you ment is not to spent too much time on ham curls and leg extentions, but include them as minors?

        • Keymaster
          Mike Young on May 7, 2003 at 12:38 pm #19606

          I think ideally you should balance OL with strength lifts like squatting, step ups, bench press, etc. In the competitive phase I think it’s good to start doing more unilateral movements as this is slightly more similar to actual performance on the track and can also help to stabilize the pelvis.

          If time or energy was limited and you had to choose one or the other I think I’d choose the OL over strength lifts in the competitive phase for 2 reasons:

          1. They still have a strength component, espcecially if full OL are performed rather than their analogs.

          2. In addition to developing strength they are primarily movements which will develop maximal power output which is key for all track events and would fit better into a periodized training plan than the alternative (emphasizing strength with squats, etc.). I realize that power can still be developed with the other movements but I don’t feel it would be as effective as with OL.

          As for hamstring curls, I don’t like them because they are an unnatural movement for the human body. In everyday living, and even more so in athletics, the hamstring never acts solely as a knee joint flexor. It serves more as a hip extensor. As such it should be trained as either a hip extensor or both a hip extensor and knee flexor. In fact, the knee flexion seen in sprinting is not a result of active hamstrings but more a result of the hip flexors drawing the thigh up rapidly. I have a notion that training the hamstrings to become especially strong at knee flexion without developing its capabilities as a hip flexor could create inefficient firing patterns when used in an actual activity like sprinting. Hamstring curls may have a place but I certainly wouldn’t make them a primary means of strengthening the hamstrings.

          I also don’t really like leg extensions….but that’s another story altogether 😀 Don’t tell Arthur Jones (creator of nautilus), he would probably kill me!

          ELITETRACK Founder

        • Participant
          mikhail on May 8, 2003 at 1:14 am #19607

          mike, sry but i could understand what you ment by this quote:

          “In the competitive phase I think it’s good to start doing more unilateral movements ( whats unilateral movements? ) as this is slightly more similar to actual performance on the track and can also help to stabilize the pelvis.”

          another question, i c now why i should not spend too much time on hams and leg extentions, therefore, is it ok if i include them in the competative phase once a week, and lets say 3 sets x 4 reps or 2 sets x 5 reps?

        • Keymaster
          Mike Young on May 8, 2003 at 8:43 am #19608

          Unilateral movements are assymetrical (one leg /arm dominant) or single leg / arm lifts. Lunges, step ups, single arm presses, etc.

          I think it would be OK to do leg curls occassionally but I typically think of them more as a general strength / body building type of exercise. Remember, the greater the load or force requirements (as with heavy sets like you’ve suggested) the stronger the stimulus to the body. That’s why I would be especially careful with heavy low-rep sets of an exercise like hamstring curls.

          ELITETRACK Founder

        • Participant
          mikhail on May 9, 2003 at 8:08 am #19609

          mike, can you give an example of how should i do my hams and leg extentions in competative season, like how much weight x how many set x how many reps?

          And also you said its better do hams and leg extents single legged right?

          thx

        • Participant
          QUIKAZHELL on May 9, 2003 at 8:35 am #19610

          ill speak for mike about doing hams. single legged. Remember we run using one leg at a time and speceficity is key also doing them single legged will not contribute to muscle imbalance and hopefully help eliminate them which otherwise could cause potential injury.

        • Participant
          mikhail on May 9, 2003 at 8:42 am #19611

          thx quick, can you also help with this part: “an example of how should i do my hams and leg extentions in competative season, like how much weight x how many set x how many reps?”

        • Keymaster
          Mike Young on May 10, 2003 at 4:03 am #19612

          I personally wouldn’t use them as anything more than a recovery or general strength tool during the competitive phase. I think you’d be safer (and stronger) sticking to squat (and variations) and RDLS, Glute-Ham Raises, Good Mornings, etc.

          ELITETRACK Founder

        • Participant
          mikhail on May 10, 2003 at 5:37 am #19613

          cool, k thx mike.

        • Participant
          justdoit on May 17, 2003 at 5:39 am #19614

          mike,
          Is there anyway you can attach or paste a sample training plan ( off-season and competative season ) for TJ. Im looking just for the weight room part. My coach is not a jumps export…so i kinda make my own weightroom plans but after reading this thread i concluded that my plan is garbage.
          thx.

        • Participant
          justdoit on May 24, 2003 at 12:55 pm #19615

          Is that a no mike…

        • Keymaster
          Mike Young on May 26, 2003 at 9:22 am #19616

          Sorry,
          I don't know if I saw your post or maybe I just forgot about it (I'm doing a self-test, case study on the effects of severe sleep deprivation on short term memory :D). I talked about what we do in another post in quite a bit of detail. Here's the link: < https://elitetrack.com/messageboard/viewthread.php?tid=102 >. It's not an actual program but it gives the recipe for one. If you have any specific questions after reading it let me know.

          ELITETRACK Founder

        • Participant
          justdoit on May 26, 2003 at 12:55 pm #19617

          Thanx mike, its just that u usually answer in a day or so and my last post was there for almost a week, so i tot my question was way tooooo long to answer ^.^, sry.

          I've actually seen the thread before, though still cannot make up my own lifting plan from reading it ( I've been doing horizontal jumps for only a year therefore not an expert like u ^.^ ). The thread gave me some basic ideas and tips for the weightroom lifting part, but i was sorta looking for a lifting sample weeks plan…like what should i do every week in the off-season, midd season, and competative season? I gess its called the microcycles…not sure. Im sure many many others would like to see a sample of a lifting plan for off,midd, and competatives seasons.:)
          Im not a pro so im only looking for a 3 times a week sample lifting plan. ( Intemidiate lvl )

          thanx

        • Keymaster
          Mike Young on May 27, 2003 at 2:19 am #19618

          This is for early off-season, all loads should be appropriately low. If you were going to stay on a 3-day schedule, the workout could stay generally the same (I'd switch exercises every now and then) but the loads will increase and the reps will decrease.

          Day 1:
          -Power Clean: 7-10 x 3
          -Back Squat: 6-8 x 5
          -Bench Press: 5 x 8-10
          -DB Rows: 5 x 8-10
          -RDL: 3 x 8

          Day 2:
          One of the weight room circuits discussed in the above mentioned thread.

          Day 3:
          -Hang Clean or Snatch: 5-6 x 4
          -Overhead Squat: 2 x 8
          -Front Squat: 5 x 6
          -Incline or Military Press: 5 x 8-10
          -Pullups: 5 x 8-10
          -Weighted Glute-Ham Raises or Good Mornings: 3 x 10

          ELITETRACK Founder

        • Participant
          justdoit on May 27, 2003 at 9:51 am #19619

          thx alot mike, thats what i was looking for:)

        • Participant
          justdoit on June 2, 2003 at 3:59 am #19620

          Mike, you mentioned before that horizontal jumpers should never do tempo, but is it ok to use tempo as a recovery day after competition or something like that? Or maybe before competition?

        • Keymaster
          Mike Young on June 2, 2003 at 9:55 pm #19621

          I suppose, but I really think your time would be better spent doing other things such as mobility, GS, bodybuilding, field circuits, MB, and even short approach jump work.

          ELITETRACK Founder

        • Participant
          justdoit on June 3, 2003 at 10:41 am #19622

          thnx mike

          Another question
          What is the best time of year to concentrate on OL's (Jerck, Clean, Snatch, Squat, Bench) and what is the best time of year to mix up OL's with other lifts. I heard its better to do OL's at the comp phase, is that true mike?

        • Keymaster
          Mike Young on June 4, 2003 at 7:01 am #19623

          I don't really think you ever need to really concentrate on either the olympic lifts or the core lifts. I think you should be doing both all year round for complete development. If you had to choose to do one or the other due time constraints you'd probably want to do core strength work early and Olympic lifts later in the season. Ideally though, you incorporate both all year round and instead of feeling the need to have an either or situation, you vary the portion of the workout devoted to each type of lift.

          Also, it is important to note that the training stimulus provided by OLs and by the core lifts is dependent not only by the lift itself but also by the loads and the speed of movement used. That is, you could achieve similar training effects from jump squats as you would from the OLs. Likewise, very heavy clean pulls (@ 110+% of clean max) could have a similar training effect as heavy squats.

          ELITETRACK Founder

        • Participant
          justdoit on June 4, 2003 at 8:09 am #19624

          cool, thnx

          mike, can u tell me the difference in lifting b/w the off-season and comp-season. I mean is it only the increase of intencitiy and decrease of volume or is there more to it?

        • Participant
          flight05 on June 4, 2003 at 11:30 am #19625

          i know from my knowledge i use all of the time i am not "in season" to improve at aspects that i need to improve on. The summer will be dedicated to hypertrophy training because i feel i need to add some mass to my lean thin frame. I realize that i need to start my olympic lifting earlier in the season because it would be nice to see good results earlier into the season.

          it all depends on what you need to improve on. focus on your weaknesses.

        • Participant
          justdoit on June 9, 2003 at 3:32 am #19626

          mike, what do u thing about this base traiing plan?
          ( off-season september-november all in flats)

          #1 (bounding + hills day )
          ( 10 reps each )
          long hills x 4
          quick short hills x 5
          hops on each leg x 2
          hops-step x 2
          power bounding x 2
          speed bounding x 2
          skipping x 2

          #2 ( stadium stairs + accelerate into end runs day)
          50m x 5 accelerate into end
          run up and down the stairs x 5
          single leg hops up and down the stairs x 3
          double leg hops up the stairs x 3

          #3 ( body building circuit day 1ce a week )

          #4 ( lifting with many reps day )
          first 3 weeks of the off-season, 2ce a week lift with many reps and light loads

          Im thinking of doing sept-nov like this:

          -Mon is the bounding + hills day
          -Tues is the lift with many reps and low loads day
          -Wed is the stadium stairs + short running day
          -Thurs- again the lift with many reps and low loads day
          -Fri rope skipping 30 min
          -Sat Hills + short sprints + body building circuit after
          -Sun off

          How does this looks? Im also thinking of adding a bit more bounding after september….

        • Keymaster
          Mike Young on June 10, 2003 at 1:24 pm #19627

          I think everything is fine other than Friday and Saturday. I think 30 minutes of rope skipping is not only an excessive amount but I think that it is a very low intensity exercise meaning that not only are you working on endurance (not really important for a jumper) but you are also putting two low intensity days back to back. I would reconfigure the week so that on Friday you did either hills or acceleration work and on Saturday, I'd do some longer runs (150-250m). I'd also consider doing some heavy lifting on Monday, Wednesday and Friday.

          ELITETRACK Founder

        • Participant
          justdoit on June 12, 2003 at 4:12 am #19628

          cay mike, its just that friday was supose to be an active rest day, like playing basketball, and i made rope skipping day. I also though that rope skipping trains your foot ( toe, ankles and calfs ). You dont thing that rope skipping should be included at all in base training for off-season?

        • Keymaster
          Mike Young on June 17, 2003 at 1:34 pm #19629

          I don't have any real problem with rope skipping, and you're right in saying that it's a good exercise to strengthen the foot, especially if it's done barefoot. My issue was that when you say 30 minutes of rope skipping, I'm envisioning you going out and doing 30 minutes of continuous rope skipping which is, like I mentioned, very general, very low intensity and highly aerobic; all of which would be things that don't need to take up a whole day's worth of training.

          ELITETRACK Founder

        • Participant
          justdoit on June 18, 2003 at 1:53 am #19630

          cay i c now, 30 min of skipping is like 30 min of jogging, that would be pretty useless:)

          Mike, im gessing that u've coached high performance athletes (national team) rite, how many times a day do u guys train?, or how many hours a day, and hours a week?

        • Keymaster
          Mike Young on June 18, 2003 at 5:32 am #19631

          Most of our athletes train 6 days a week for 2-3.5 hours a day. Usually all of the training is done in one session but decathletes will occassionally do 2 sessions.

          I think the collegiate setup doesn't make a 2-session day very feasible but I think at certain points of the year it would be highly advisable for post-grads and professionals who have the time to devote their life to the sport. Quite a few of the throwers I work with break up training into two or three daily sessions, with some combination of conditioning, weightlifiting, and technique work.

          ELITETRACK Founder

        • Participant
          justdoit on June 18, 2003 at 6:54 am #19632

          cool thnx

        • Participant
          justdoit on June 18, 2003 at 11:08 am #19633

          mike, who would perform better in long jump: a guy who lifts alot and does long jump only once a week, or a guys who lifts only once a week and jumps all other days?

        • Keymaster
          Mike Young on June 18, 2003 at 5:29 pm #19634

          I think I'd take the 1 day lift / 4-5 day jumps day guy. This however would depend highly on their strengths and weaknesses (physiologically as well as technically) and the level of the athlete. A more elite athlete might need less technical training and see better gains from getting stronger.

          ELITETRACK Founder

        • Participant
          justdoit on June 26, 2003 at 8:25 am #19635

          mike, when should i start my off-season base training? How long should my break be between comp season and off season?

        • Keymaster
          Mike Young on June 26, 2003 at 10:57 am #19636

          Two weeks sounds about right to me but it should vary a little based on injuries, health, energy levels, etc.

          ELITETRACK Founder

        • Participant
          dk on June 27, 2003 at 4:31 am #19637

          Mike,

          re: Jumpers

          Where does 1. Technique work, (full attempts and or segments there of) 2. Plyo/Bounding and 3. Speed work fit in, within or around the Oly and Gen Strength lift days in a given week as you describe the lifting protocol at LSU?

          I may have missed this from an earlier post and if so, apologize.

        • Keymaster
          Mike Young on June 27, 2003 at 9:32 am #19638

          Short approach jumps and general strength and bodybuilding circuits go on low demand CNS days. Full approach runs, plyos, acceleration development, vmax development and / or heavy weights go on high demand CNS days.

          ELITETRACK Founder

        • Participant
          justdoit on June 27, 2003 at 11:27 am #19639

          mike, what do you guy at LSU do for base training? ( Before the off-season )

          PS: the new smilies are sweeeet:lol:

        • Keymaster
          Mike Young on June 27, 2003 at 1:29 pm #19640

          I'm not really sure what period of time you're referring to……"before the off-season" is the competitive season.

          ELITETRACK Founder

        • Participant
          justdoit on June 28, 2003 at 12:27 am #19641

          cay, u kno how before the off-season coaches do base training just to get the athletes in shape after rest from the comp-season. Im gessing that base training is part of the off-season microcycle, which is the general preparation for the off-season. We usually do lotsa tempo, some hills, coordination, some bounding, ext….

        • Keymaster
          Mike Young on June 28, 2003 at 2:35 am #19642

          Ours actually isn't too different from fall training except it's 5 days a week rather than 6 with the rest days being movable (if necessary). The order of workouts stays the same.

          ELITETRACK Founder

        • Participant
          dk on June 28, 2003 at 2:52 am #19643

          So in a typical week say in Jan/Feb,

          and another in May,

          how does the week break out given the answer above? Or do you work in a 2 or 3 week cycle rather than 7 day. That is to say, are the three 7 day weeks in a 21 day cycle, same thing on same week day? hi CNS on say every Mon&Thurs for 3 weeks?

        • Keymaster
          Mike Young on June 28, 2003 at 1:55 pm #19644

          Since we're getting a little off-topic, I started a new thread. See here: < https://elitetrack.com/messageboard/viewthread.php?tid=272&page=1#pid1840 >

          ELITETRACK Founder

        • Participant
          justdoit on June 29, 2003 at 12:57 am #19645

          Mike, is there a difference b/w lifting before practice and after? Is lifting before practice better than after, or its the other way? And im still confised on which day should i lift, like should i combine lifting with plyos? Lifting with short speed? Lifting with speed endurance? In general, what should lifting be combined with?

        • Keymaster
          Mike Young on June 29, 2003 at 9:18 am #19646

          I think ideally, if strength is a high priority, you'd do track work first (because this should always be #1 priority), and then later in the day come back and lift heavy. This is better for recovery and enhances the athlete's hormonal profile. Testerone peaks 45 minutes into a work session. After this time, all anabolic hormonal production falls off dramatically. So essentially if you were to do two (or three :o) intense workouts split up over the course of the day you could get 2 or 3 natural anabolic hormonal surges. This benefit is in addition to the fact that regardless of what order you choose to do the weights and track work, if done in a single session, the second of the two will always suffer.

          Having said that, it wouldn't work into too many people's schedules to do that. This is especially true of collegiate athletes. In a collegiate athlete such a program might cause more problems (additional time, transportation 2x to workout facility, time conflicts, etc.) than benefits.

          ELITETRACK Founder

        • Participant
          justdoit on June 29, 2003 at 10:23 am #19647

          thnx mike, but what about the other question "still confised on which day should i lift, like should i combine lifting with plyos? Lifting with short speed? Lifting with speed endurance? In general, what should lifting be combined with?"

          Maybe u answerd this alredy, sry if i missed it
          😆

        • Keymaster
          Mike Young on June 29, 2003 at 10:46 am #19648

          I kind of answered it here:

          [i]Originally posted by mike[/i]
          Short approach jumps and general strength and bodybuilding circuits go on low demand CNS days. Full approach runs, plyos, acceleration development, vmax development and / or heavy weights go on high demand CNS days.

          That's our set up but that's for jumpers. When you say "lifting" I'm assuming we're referring to heavy lifting such as OL, squats, etc. If that's the case, for sprinters, the answers to the specific questions you asked in the last post would be: yes, yes, and yes. Acceleration development, speed endurance, vmax development, and plyos are all higher intensity and should be paired with their equivalent in the weight room. Lower intensity lifting like bodybuilding circuits should be paired with lower intensity track workouts.

          ELITETRACK Founder

        • Participant
          justdoit on June 29, 2003 at 11:05 am #19649

          cool thx 😀

        • Participant
          justdoit on July 9, 2003 at 9:27 am #19650

          whats RDL's again?:?::?::?:

        • Participant
          flight05 on July 9, 2003 at 6:43 pm #19651

          romanian deadlifts
          kind of like stiff legged deadlifts

        • Keymaster
          Mike Young on July 21, 2003 at 8:27 am #19652

          [i]Originally posted by justdoit[/i]
          whats RDL's again?:?::?::?:

          Keep the knees soft and slightly flexed. They should remain in this same position throughout the movement. Flex at the trunk like a straight legged deadlift (SLDL) but instead of just going straight down, push your butt back, keep your lower back locked, and your chest up. At the lowest position, all your weight should be on your heels and your range of motion will be much less than in SLDL.

          ELITETRACK Founder

        • Participant
          jumpscoachmike on July 30, 2003 at 8:45 am #19653

          Mike,
          Just found your site and am very impressed. I've read almost all the threads on jumps and training and I like many of the ideas. A couple questions for you….1)where do RDLs/SLDLs fit into the LSU program (i didn't see them on the sample "Lifting Template" that includes OLs/Squats/Presses and also circuit work).
          and 2) Would you feel that this program would work well for a H.S. age jumper? I have a couple girls/women that have a great strength base and are going to be great jumpers…have already posted some great jumps for me.
          Basically, to not be long-winded, I'm looking to implement a program that will give my girls success. I have looked at much stuff and am not sure what to do. I do know we have not to date incorporated OLs into the weightroom in track at this H.S. and that is about to change!!!:cool:

          thanks in advance for your hard work and giving us all a forum to network on!

          -Mike

        • Keymaster
          Mike Young on July 30, 2003 at 10:08 am #19654

          Thanks for the compliments. As for the lifting program, we actually don't do too many RDLs and SLDLs. They were much more of a focal point when I was at Ohio…..but then we didn't win National Championships at Ohio . When we do them, they are more of a supplemental lift usually performed on a CNS day.

          I think the program would work great for high school athletes but I'd probably modify it so that it was just 3 days / week. This is more for logistical reasons than anything else. I'd keep the Monday, Wednesday, and Friday workouts pretty much the same but add in maybe two auxiliary exercises because they won't be doing the bodybuilding circuits on Tuesday, Thursday, and Saturday.

          ELITETRACK Founder

        • Participant
          jumpscoachmike on July 31, 2003 at 2:58 am #19655

          Thanks Mike. I agree w/ 3 days a week for the lifting program, especially since as we get going into the season, we always have a weekday meet as well as invitationals on Sat.

          Could you send me any info. on what you and Boo do as far as specific jump training out on the track? Plyos training? I have my stuff but I'm always looking to improve my program to find what's best.

        • Keymaster
          Mike Young on July 31, 2003 at 10:01 am #19656

          We don't do anything fancy….typically short run jumps on Tuesday & Thursday and approach work, speed development, or acceleration development on Monday, Wednesday, and Friday. As for plyos, we have 11 jumps circuits that really aren't different from anyone elses. What I can tell you though is that we strictly watch landing and takeoff technique on all jumping exercises, even the low level plyos.

          ELITETRACK Founder

        • Participant
          jumpscoachmike on July 31, 2003 at 11:02 pm #19657

          Thanks Mike. Your last comment is a good reminder of critical components of jumps work. I like the fact that you concentrate on these even with plyo drills. I'll make it a point to focus more on take-off/landing during these drills as well.

        • Participant
          jumpscoachmike on August 6, 2003 at 3:02 am #19658

          Mike-
          Putting together a M-W-F lifting schedule for my H.S. jumpers using the concept of what you do at LSU, would you just stick to cleans and snatches or venture into other lifts?

          Also, what % of 1RM and how many reps would you suggest when performing the sets (assuming 4-6 sets)?…..for Early In-Season, Mid-Season, and Later In-Season? Any input would help greatly…thanks.

        • Participant
          jumpscoachmike on August 6, 2003 at 3:09 am #19659

          Mike, to clarify the first part of that message, I meant M-W-F performing 1 OL, 1 squatting, and 1 pressing movement….(and cutting out the T-TR-S bodybuilding circuit)

          My earlier post looked like I only wanted to do OL's and nothing else…my bad.

        • Member
          2belite on August 6, 2003 at 5:19 am #19660

          [i]Originally posted by mike[/i]
          What I can tell you though is that we strictly watch landing and takeoff technique on all jumping exercises, even the low level plyos.

          Mike, can you tell me what you look for on landing?
          Thanks

        • Keymaster
          Mike Young on August 8, 2003 at 9:57 am #19661

          Jumpscoachmike-
          During the times in question our loads are largely determined by the specific meets we have and the physical state of the group, and less by a set periodized scheme. During our competitive phase our periodization is less "by-the-book" and more "jimmy rigged" to accomodate specific circumstances and needs that may need to be adressed.

          2belite-
          I started a new thread for your question here.

          ELITETRACK Founder

        • Participant
          justdoit on September 13, 2003 at 11:15 am #19662

          mike, many choaches say its better to do incline bench press for jumpers, why?

        • Participant
          flight05 on September 13, 2003 at 7:28 pm #19663

          [i]Originally posted by mike[/i]
          We don't do anything fancy….typically short run jumps on Tuesday & Thursday and approach work, speed development, or acceleration development on Monday, Wednesday, and Friday. As for plyos, we have 11 jumps circuits that really aren't different from anyone elses. What I can tell you though is that we strictly watch landing and takeoff technique on all jumping exercises, even the low level plyos.

          are saturday sunday just rest?

        • Keymaster
          Mike Young on September 13, 2003 at 9:29 pm #19664

          [i]Originally posted by justdoit[/i]
          mike, many choaches say its better to do incline bench press for jumpers, why?

          I have no idea :?:. I've heard it at a couple clinics but it doesn't make any sense to me. I think the idea is that their is a more vertical push in the incline press which potentially carries over to the demands of the armswing at takeoff but from the standpoint of muscle function this doesn't seem to make much sense because the incline press doesn't really mimic the muscle actions of the takeoff armswing anyhow. Perhaps their is some other reason?

          ELITETRACK Founder

        • Keymaster
          Mike Young on September 13, 2003 at 9:31 pm #19665

          [i]Originally posted by flight05[/i]
          are saturday sunday just rest?

          Saturday is intensive tempo and general strength development (GS circuits / med ball / bodybuilding). Sunday is rest.

          ELITETRACK Founder

        • Participant
          jumpscoachmike on September 18, 2003 at 7:36 am #19666

          Mike-

          In response to some of your earlier posts to questions i had about a lifting program, I am close to putting something together and need input…….break it down, take it apart, or give any advice you think would be helpful. I'm looking at something similar to what you guys may do at LSU (1 OL, 1 squat, 1 press) on M-W-F……….Thanks

          Monday
          Front Squat 4x10reps
          Power Clean 4×8
          DB Bench Press 4×8
          Lat Pulldown 4×8
          Biceps lift of choice 2×12

          Wednesday
          DB Lunges 4×10 each leg
          Push Press 4×8
          Step-ups 4×8 each leg
          DB shoulder curls 4×8
          Triceps lift of choice 2×12

          Friday
          Single Leg Squat 4×10 each leg
          Power Clean 4×8
          DB Incline Press 4×8
          SLDLs 4×8
          Biceps lift of choice 2×12

          Like i said, this is something i've been working on but WANT to perfect and implement!:eureka: so if you can help me out with this that would be excellent! Thanks man

          Mike

        • Participant
          jumpscoachmike on September 18, 2003 at 7:39 am #19667

          Oh yeah…..anyone else jump in and give me some feedback as well!!!! Thanks

        • Participant
          delldell on September 18, 2003 at 7:49 am #19668

          [i]Originally posted by jumpscoachmike[/i]
          Mike-

          In response to some of your earlier posts to questions i had about a lifting program, I am close to putting something together and need input…….break it down, take it apart, or give any advice you think would be helpful. I'm looking at something similar to what you guys may do at LSU (1 OL, 1 squat, 1 press) on M-W-F……….Thanks

          Monday
          Front Squat 4x10reps
          Power Clean 4×8
          DB Bench Press 4×8
          Lat Pulldown 4×8
          Biceps lift of choice 2×12

          Wednesday
          DB Lunges 4×10 each leg
          Push Press 4×8
          Step-ups 4×8 each leg
          DB shoulder curls 4×8
          Triceps lift of choice 2×12

          Friday
          Single Leg Squat 4×10 each leg
          Power Clean 4×8
          DB Incline Press 4×8
          SLDLs 4×8
          Biceps lift of choice 2×12

          Like i said, this is something i've been working on but WANT to perfect and implement!:eureka: so if you can help me out with this that would be excellent! Thanks man

          Mike

          Well I'm no expert, but I can give you my opinion if you'd like.
          1.Olympic lifts first in the workout. No reason to go over 5 reps in the olympic lifts unless you were doing density training or something. Implement snatches or db snatches if you can't get the form right. They are risky for your shoulders if you do them wrong though. Add hang cleans.
          2.Lower your volume and increase your intensities (for everything) but especially more on different days.
          3.Pick better exercises like chins over pulldowns, RDL's over Sldl

        • Keymaster
          Mike Young on September 18, 2003 at 10:03 am #19669

          Delldell's points are right on. Here's some other thoughts:

            [*]I actually rarely do Olympic lifts of more than 4 reps unless you have a specific purpose other than power development. [*]I almost always put Olympic lifts first in the workout because they are the most dependent on technique and would be the first to break down if one was fatigued. [*]Back squats are probably better for track athletes because they put more emphasis on the leg and hip extensors (hams and glutes).[*]I'd lower most of the reps and increase the sets.

          ELITETRACK Founder

        • Participant
          jumpscoachmike on September 19, 2003 at 3:45 am #19670

          Good insight….Thanks to you both

        • Participant
          jumpscoachmike on September 25, 2003 at 12:37 am #19671

          Revisions……..

          Alright, here's what I have come up with based on some good advice:

          Monday
          Power Clean 5×6
          Back Squat 5×6
          DB Incline Press 5×6
          DB Shoulder Curls 4×6
          Biceps lift 2×8

          Wed.
          Push Press 5×6
          DB Lunges 4×6
          Step Ups 4×6
          Triceps lift 2×8

          Friday
          Hang Clean 5×6
          Split Squat 5×6
          DB Flat Press 5×6
          RDLs 4×6
          Biceps lift 2×8

          Comments, Suggestions, Changes??????

          Thanks all,
          j.c.mike

        • Participant
          jumpscoachmike on September 25, 2003 at 2:24 am #19672

          Mike or anyone….

          With this above lifting plan starting now (fall/off-season), would it be best to stick to a 4week mesocycle or could/should i push it longer?

          I guess what I'm wondering is… what is your advice on the length of time you would implement this plan?

        • Participant
          jumpscoachmike on September 30, 2003 at 1:34 am #19673

          Anyone have any comments on this plan at all??? Mike any other ideas?

        • Keymaster
          Mike Young on October 1, 2003 at 7:51 am #19674

          That program looks better but I'd recommend you drop the reps for the olympic lifts to 5 or less. Olympic lifts are not the same as other lifts in regard to repititions and the reps should probably be kept within the range of 3-5 reps during the early season and as low as singles during the competitive season.

          ELITETRACK Founder

        • Participant
          jumpscoachmike on October 2, 2003 at 6:28 am #19675

          Alright Mike, sounds like a plan:grin:

        • Participant
          jumpscoachmike on October 3, 2003 at 1:24 am #19676

          Thanks Mike-

          I'll keep the OL's under 5 and then fewer as we go on.

          Any advice on the length of time i should stay on this plan? I like it and would keep it going for 8 weeks but not sure if that's a good idea….

        • Keymaster
          Mike Young on October 3, 2003 at 6:42 am #19677

          Why don't you go 3 weeks with that plan, test for a week, and then use a slightly modified plan for another 3 week cycle.

          ELITETRACK Founder

        • Participant
          justdoit on April 14, 2004 at 5:25 am #19678

          Hi mike,
          Just wondering if its a good idea, or not, to use super sets in outdoors or indoors for horizontal jumper.

          Is it better to lift on the plyos day or on the speed day?

        • Keymaster
          Mike Young on April 15, 2004 at 2:19 am #19679

          I often superset exercises but not for the reason most do it. Usually, supersetting is used as a means to develop muscular endurance or work capacity. Whie I do use it like this sometimes early on in the year, I use it primarily as a means of enhancing the time efficiency of a workout. For example, if the workout called for:

          power cleans: 7 x 3
          squats: 6 x 4
          bench press: 6 x 4

          I might "superset" the squats and bench presses because in this way they can do the same amount of work in about half the time. This is possible because the exercises focus on completely different body parts which means the performance of one exercise shouldn't (at least significantly) hurt the performance of the other exercise. By alternating exercises, one can shorten the total time in the weight room but still get the same things accomplished. Note however, that what I'm explaining is not really supersetting in its truest definition. The specific definition of supersetting typically, but not always, refers to the alternation of exercises of agonist / antagonist focus with the purpose of enhancing endurance or conditioning.

          As for whether you should lift on plyo or speed days it would depend on what type of lifting you do and the intensity and volumes of the other variables. I often lift 6 days a week (with 3 of those days being circuits) but I also often do plyos and speed work on the same day. The key to answering this question is the intensity and volume of all of the training parameters involved.

          ELITETRACK Founder

        • Participant
          justdoit on May 4, 2004 at 4:00 am #19680

          "As for whether you should lift on plyo or speed days it would depend on what type of lifting you do and the intensity and volumes of the other variables. I often lift 6 days a week (with 3 of those days being circuits) but I also often do plyos and speed work on the same day. The key to answering this question is the intensity and volume of all of the training parameters involved."

          This is an exmaple of my tuesday + thurday + sat where I lift and do other things:

          (Tuesday)
          Warm-Up
          Bound: 3x30m Alt T-offs
          Flying 20m Jumping steps x4 &
          One leg Hops x 2+2
          Lift: Session One:
          Clean + jerk 2×3 @80 2×2 @85 1×3 @90
          Inverted leg press 3×8 @80
          snatch 3×5 @70
          Low step-ups 2×3 @80 2×5 @80
          Strength Abs
          H Rebound 3x5x5H
          Stretch

          (thursday)
          Warm up
          Strides
          Lift Session Two:
          cleans 3×5 1×10 all @70
          1/2 squat 3×5 1×10 all @70
          Dumbeells arms running action 3×10 @80
          Incline bench 3×5 1×10 all @70
          Stabilizer 60s on 30s off
          H Rebound 3x5x5H
          Stretch

          Saturday lift would be the same as thursday + I'd add some short speed

          This was the plan for april (exept I didnt mentioned mon's wed's and fri's practices. I follow the weight plan from that complete book of jumps, just deleting the hamstring curls, not sure why it has alot of them in there. And dono what to replace ham curls with……any suggestions?

          This is the weight program im doing for May, they call it Power development phase in that book. Just dont know if it was there for indoors or outdoors purpose.

          1st and 3rd day:
          1/2 squat 1×6 @80 1×8 @90
          single leg hops to 40 each leg
          Inverted leg press 1×5 @90 1×4 @100
          8 x single leg stair hops
          power clean 1×8 @70 1×10 @60
          depth jump over hurdle x 15
          snatch 1×4 @90
          ( not sure ither to add speed indurance or just speed or plyos here)

          2nd day:
          cleans 3×5 1×10 all @70
          1/2 squats 3×4 1×10 all @70
          high step ups 2×16 @85
          incline bench 3×5 1×10 all @70
          low step ups and down 1×8 @70 1×8 @ 75 1×8 @90

          ( again not sure ither to add speed indurance or just speed or plyos here)

          PS: Any suggestions on how to strengthen my hams over the summer? Found out that i got pretty big unbalance b/w my quad str. and my ham str.

        • Keymaster
          Mike Young on May 5, 2004 at 10:40 pm #19681

          Here's my thoughts:
          *For the first Tuesday workout you listed, that is a very difficult program. What's the rationale for doing the snatches as the third exercise. Also, note that after all that preceds it, the 70% you list will probably be more like 85% as far as effort and bar speed.
          *For the first Thursday workout, why are you doing sets of 10 or even 5 on cleans? There are some uses for it in this manner but it would seem counterproductive and potentially injurious to do high-rep cleans at a relatively high intensity at the end of the year. The ditto applies (though to a lesser extent) to the half squats.
          *For the second two days you posted about one of the things that stands out to me is the low number of sets and high number of exercises. This is a less effective means of developing strength and power than doing the reverse.
          *Glute-ham raises, RDLs, reverse hypers, good mornings, DEEP squats, lunges, SLDLs are just a few of the exercises you could choose from for hamstring development.

          ELITETRACK Founder

        • Participant
          justdoit on May 5, 2004 at 11:31 pm #19682

          Thanx Mike,
          Like I said I got the work out from the "Comeplete book of jumps" and it looked very confusing to me so I tot I'd ask your thoughts. I did that couse train with decathlets and tot that this program will be more effective, Il show our clubs weight programm soon.

        • Participant
          justdoit on June 12, 2004 at 2:13 am #19683

          Mike,
          Whats the difference b/w doing your reps say like this:
          4×3 reps @80
          or
          1×4 @70 1×3 @80 1×2 @85 1×2 @90

          Whats the difference b/w increasing weight and decresing reps as sets increase, and just keeping the amount of reps throught out the exercise:?:

        • Participant
          jumpscoachmike on June 12, 2004 at 3:21 am #19684

          On the latter example you are increasing intensities with each set…which should be done at some point in your total program.

          Your body is not getting the same thing out of 4×3 @80 as it is with 1×4 @70, 1×3 @80 and so on…

        • Participant
          justdoit on June 12, 2004 at 7:32 am #19685

          Should I Increase weight and decrease reps as sets increas during indoors also? Or is this a closer to competition/outdoor season thing?

        • Participant
          jumpscoachmike on June 20, 2004 at 10:12 pm #19686

          If you are set to double peak during your season (once indoors and once outdoors) Yes. Weight intensities will increase as rep volumes decrease during indoor as well as outdoor season.

        • Participant
          justdoit on August 7, 2004 at 10:47 pm #19687

          Hi Again,
          Mike, is there any links to bodybuilding circuits for jumpers here on the board. If not then could you plzzzzzzzzzz give me an example of a jumpers bodybuilding circuit for the off season.

          Thanx

        • Keymaster
          Mike Young on August 8, 2004 at 12:59 am #19688

          See here:

          < https://elitetrack.com/messageboard/viewthread.php?tid=102 >

          ELITETRACK Founder

        • Participant
          justdoit on August 10, 2004 at 7:40 am #19689

          thanx Mike

        • Participant
          Carl Valle on August 10, 2004 at 4:46 pm #19690

          One consideration with weighted chins is the shoulder and the capsul….

        • Participant
          justdoit on August 17, 2004 at 1:46 am #19691

          Mike, just wondring the best way to develop power in the weight room is to mix weights with plyos right? But how would you mix em? Like would you add plyos b/w exersices in the weight room? or would you add them in the middle of the weight program? or before/after weights?

          to Phoenix: Thanx Ill add weighted chins to the circuit

        • Keymaster
          Mike Young on August 17, 2004 at 9:33 am #19692

          [i]Originally posted by justdoit[/i]
          Mike, just wondring the best way to develop power in the weight room is to mix weights with plyos right?

          Not necessarily. Doing lifts with 50-65% of max at very high speeds are good for developing power as are olympic lifts.

          But how would you mix em? Like would you add plyos b/w exersices in the weight room? or would you add them in the middle of the weight program? this or before/after weights?

          What you’re referring to is called “complex training.” Typically in this type of training each set of weights is followed by a set of plyos.

          ELITETRACK Founder

        • Participant
          justdoit on August 17, 2004 at 11:00 am #19693

          thanx

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