Weights during peak phase

    Posted In: Strength & Conditioning

        • Participant
          Jay Turner on April 27, 2004 at 8:54 pm #9180

          When attempting a supercmpensation effect (peak phase), would it be ok to do near max lifts (90-100%), or is it better to do maintenence lifts (80-85%)?

        • Participant
          jumpscoachmike on April 27, 2004 at 9:55 pm #27522

          Gov-

          When we are looking to peak, I will have my athletes work up to sets of 1-2 reps at 90-95%. Example of what my var. sprinters/jumpers did yesterday with back squat…

          1×6 @ 60% a warmup set
          1×4 @ 75%
          1×4 @ 80%
          2×3 @ 85%
          3×2 @ 90%
          2×1 @ 95%

          minus the warmup set….

          *9 total sets – 21 total reps
          *14 reps > 85%
          *8 reps > 90%

          The strength levels of many of my athletes is progressing very nicely. This week is the last loading week of this current phase. My final peak is focused for second week of June (state meet).

        • Participant
          Jay Turner on April 28, 2004 at 6:31 am #27523

          jumps,

          Here is how our weight training looks for the rest of the season. We do our core lifts (Squats, Olympic Lifts, etc.) on Monday and Wednesday. Tell me what you think of it.

          This week and next week:
          1 x 6 @ 70%
          1 x 4 @ 80%
          1 x 2 @ 90%

          Starting on May 10 for 2 weeks:
          1 x 5 @ 70%
          1 x 1 @ 90%
          1 x 1 @ 110%

          Beginning on May 24 (on thru state meet, assuming we make it that far – NOTE: Districts begin on May 20, 22):
          3 x 2 @ 85%

          Thoughts?

        • Participant
          jumpscoachmike on April 28, 2004 at 7:02 pm #27524

          Gov-

          During the period between May 10-24, I would up the # of sets a bit since you are still loading until the week of the 24th…then your unloading occurs (which looks good- i.e. week of May 24th).

          My thought is to up your sets at 90% to 2-3 and possibly think about going for 2 reps instead of 1. A set at 95% for 1 rep might also be an idea as well.

          Weeks starting May 10 might then look like this:

          1×5 @ 70%
          1×3 @ 85%
          2×2 @ 90%
          1×1 @ 95%
          1×1 @ 110%

        • Participant
          Jay Turner on April 28, 2004 at 7:22 pm #27525

          That make alot of sense. Thanks jumps. We will be incorporating that set up.

        • Participant
          jumpscoachmike on April 28, 2004 at 8:12 pm #27526

          Anytime Gov

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