weight training for the decalthon and long jump any advice?

    Posted In: Multi-Events

        • Member
          assman on September 27, 2007 at 10:53 pm #13378

          Monday                                                                         

          bench press 5×5                 
          Dumbell shoulder press 5×5                   
          Lat pull down                                             
          Barbell row 5×5
          Biceps curls 3×8
          Tricep rope pull down 3×8

          tuesday
                                           
          squat 5×5                               
          Power clean 5×5
          Leg curls 3×8 (front AND BACK OF THE LEGS)
          Calfs 3×8                                 

          Thursday
          Bench press 5×5
          Dumbell shoulder press 5×5
          Lat pull down 3×8
          Barbell row 5×5
          Bicep curls 3×8
          Tricep rope pull down 3×8
          Abs 3×15 of heavy weight

          Friday
          Squat 5×5
          Power clean 5×5
          Leg curl 3×8 (front and back)
          Calves raises 3×30

        • Participant
          utfootball4 on September 27, 2007 at 11:44 pm #66689

          way too much work for a track guy.

          Mon:
          Power clean
          Back squat
          Bench press
          Rev hypers
          Pullups

          Wed:
          Power snatch
          Spilt squat
          Db incline
          rdl
          Chinups

          Fri:
          Hang snatch
          Back squats
          Db rows
          Glut hams

        • Member
          assman on September 28, 2007 at 12:16 am #66690

          thanks a lot ufootball that looks better then the program i was gonna do

        • Participant
          utfootball4 on September 28, 2007 at 12:22 am #66691

          thanks a lot ufootball that looks better then the program i was gonna do

          yeh, it was just a sample program you would make changes as you progress through gpp, spp, inseason etc.

        • Participant
          meat on September 28, 2007 at 5:10 am #66692

          What else are you doing,  what runs, event specific training, etc.  I personally lift 6 days a week.  Trust me all of you that think thats to much can agrue with Mike Young.  You will lose though.  Every lift day doesn't have to be heavy squats, power cleans, bench. Additional benifts can come from body weight workouts and every quick placed lighter weight almost cross fit type workouts.  I have seen progress while losing weight this year after switching coaches and since switching lift progroms from something Ufootball4 suggests,  not that his workout can't be a good workout for some.  I've maintained a 340+ bench,  280 power clean, and 390 squat while getting slightly faster and losing 14 pounds over the last two months.

        • Participant
          burkhalter on September 28, 2007 at 6:14 am #66693

          What else are you doing,  what runs, event specific training, etc.  I personally lift 6 days a week.  Trust me all of you that think thats to much can agrue with Mike Young.  You will lose though.  Every lift day doesn't have to be heavy squats, power cleans, bench. Additional benifts can come from body weight workouts and every quick placed lighter weight almost cross fit type workouts.  I have seen progress while losing weight this year after switching coaches and since switching lift progroms from something Ufootball4 suggests,  not that his workout can't be a good workout for some.  I've maintained a 340+ bench,  280 power clean, and 390 squat while getting slightly faster and losing 14 pounds over the last two months.

          Can you give us an idea of your high intensity workout days?

          I'm sure your doing circuits on low int days, like Mike, Pfaff, Boo, etc. prescribe.

          Just would like to know how I can maintain/lose a little size and maintain strength.

        • Member
          assman on September 28, 2007 at 6:26 am #66694

          ya we practice mondays through fridays for 2 hours . we do plyos twice a week. long distance once just back to back miles then stadiums. then everyother day we practice our technique of each event of the decalthon followed by some sprints. i lift at 8 at night by myself not with the team. when er lift with the team we just do push ups core stuff medicine ball stuff. and abs. what would be a good lifting workout to do?

        • Member
          assman on September 28, 2007 at 7:17 am #66695

          im not that big. im looking to put on 15 pounds. im 18 6'1 153
          my maxes are
          bench press 160
          squat 220
          power clean 150
          with those low maxes i still managed to long jump 21 feet in highschool so maybe i can increase my long dramictally if i increase my strenngh

        • Participant
          meat on September 28, 2007 at 7:36 am #66696

          during this stage of pre season high intensity would be warm up, throw tech. 20 mins, jump workout 20 mins, 6 200's a decent pace with short rest, lift, abs, cool down ice. All about three hours.  Next day extreme pain. 

        • Participant
          Chad Williams on September 28, 2007 at 8:09 am #66697

          What else are you doing,  what runs, event specific training, etc.  I personally lift 6 days a week.  Trust me all of you that think thats to much can agrue with Mike Young.  You will lose though.  Every lift day doesn't have to be heavy squats, power cleans, bench. Additional benifts can come from body weight workouts and every quick placed lighter weight almost cross fit type workouts.  I have seen progress while losing weight this year after switching coaches and since switching lift progroms from something Ufootball4 suggests,  not that his workout can't be a good workout for some.  I've maintained a 340+ bench,  280 power clean, and 390 squat while getting slightly faster and losing 14 pounds over the last two months.

          Those are some pretty good numbers, what are you hoping to score this year? And what is your height and weight?

        • Keymaster
          Mike Young on September 28, 2007 at 10:16 am #66698

          As Meat said, we're doing heavy lifting (1 OL, 1 squat type exercise, 1 upper body push or pull, and 1 posterior chain exercise) for the multis three days a week and doing weight circuits 2x a week. We also do quite a bit of body weight / general strength circuits on the weight circuit days.

          Here's this week's multi-event weight room workouts that Meat and the other 4 multis are doing. Keep in mind this weight work is highly integrated in to the entire scheme of the training plan and does not stand separate from any work we do technically or on the track.

          Monday
          a. Power Clean: 4 x 4 @ 80%
          b. Superset:
          i. Deep Squat: 6 x 4; last 3 @ 80%
          ii. Incline Press: 6 x 4
          a. T-RDLs: 2 x 8 + 8

          Tuesday
          1. Weight Lifting Circuit: A, B, C, D (10x)

          Wednesday
          a. Clean Pull: 5 x 3; last 3 @ 115% of clean max
          b. Superset:
          i. Split Squats: 4 x 6 + 6
          ii. Chin Ups: 4 x 10
          c. Staggered Good Morning: 2 x 6 + 6

          Thursday 
          Same as Tues.

          Friday
          a. Power Clean: 5 x 3; last 3 @ 85%
          b. Superset:
          i. 3-Step Squat: 5 x 5 @ 55% + 5lb
          ii. Bench Press: 5 x 5
          c. RDLs: 2 x 8

          ELITETRACK Founder

        • Participant
          meat on September 28, 2007 at 9:31 pm #66699

          Those are some pretty good numbers, what are you hoping to score this year? And what is your height and weight?

          Hopefully 5300 and 7300. I'm 5'11 and 180.

        • Participant
          burkhalter on September 28, 2007 at 10:13 pm #66700

          [quote author="CW" date="1190947203"]

          Those are some pretty good numbers, what are you hoping to score this year? And what is your height and weight?

          Hopefully 5300 and 7300. I'm 5'11 and 180.
          [/quote]

          Cool. I'm about your size and can't put those numbers up yet. 6' 180-185.

          I assume reason why your squat isn't much higher than bench is because it is deep. 390 deep at 5'11 180 seems like a good number to me. Is it?

        • Participant
          Chad Williams on September 28, 2007 at 10:19 pm #66701

          [quote author="CW" date="1190947203"]

          Those are some pretty good numbers, what are you hoping to score this year? And what is your height and weight?

          Hopefully 5300 and 7300. I'm 5'11 and 180.
          [/quote]

          Nice, well good luck to you. i am sure Mike will get on your a good path to success

        • Keymaster
          Mike Young on September 28, 2007 at 10:22 pm #66702

          Cool. I'm about your size and can't put those numbers up yet. 6' 180-185.

          I assume reason why your squat isn't much higher than bench is because it is deep. 390 deep at 5'11 180 seems like a good number to me. Is it?

          I'll answer that since I coach Meat. We do squat deep. Meat is coming from another program where he didn't squat deep at all and he's just getting used to the greater depths. He still isn't quite at A2G due to some ankle and hip mobility issues that are getting better but he could probably squat at least 70 lbs more if he just went to parallel.

          ELITETRACK Founder

        • Participant
          ianolsonaau on May 21, 2010 at 12:55 pm #98330

          Mike how would you adjust that schedule if you only had time to lift three days a week?

        • Keymaster
          Mike Young on June 5, 2010 at 2:45 pm #98967

          I would remove the circuit training sessions from Tues and Thurs. Actually with my current multi-eventers, we’ve only had a couple weeks this year with 2 body building sessions in a week. The rest of the weeks had just one or no circuit sessions.

          ELITETRACK Founder

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