[badbrad]

badbrad on November 16, 2005 at 2:44 am #11450

Mike,
I am doing plyo's twice a week, sprint work twice a week, and I am unsuccessfully trying to lift squats and cleans some where in the week.  I am three months from my competition date (nfl tryout).  I have spent the past year lifting weights hard to gain needed power and now I am trying to convert my system to more of a speed and vertical jump specific routine.  I have heard stories of elite sprinters lifting legs heavy after sprint workouts, but this seems impossible if I am going to stick to a twice a week mentallity.  During a sprinters competition phase, do heavy leg days (squatscleans) play a role?  and if yes, what kind of rest is usually recommended in order to have a maximum speed day following the heavy leg day?

[Mike Young]

Mike Young on November 16, 2005 at 5:52 am #49890

In my system I like to incorporate heavy squats and cleans all year round (with varying intensities and volumes). I frequently follow a sprint session with a heavy weight session. During the competitive season I'd just reduce the volume. I've actually got a really productive training setup now which incorporates very heavy lifting on one day (along with other concentric oriented activities especially those focusing on overcoming inertia) followed by a day with a higher speed component and it's worked great. The key is to keep the volumes relatively low as the gains will come from the intensity and the complimentary effect of the training rather than the volume.

ELITETRACK Founder

[badbrad]

badbrad on November 18, 2005 at 2:56 am #49891

Mike,
Thanks for the reply.  I am new, I love the website, I gather it is yours, I feel like I owe you money. 
"Heavy lifting along with other concentric activities…" ??? I.E. Plyo box jumps same day as squats and cleans?  Where would loaded box drops fit, since they are eccentric.
Then I follow this day with a speed day? I.E. Speed Dynamics drills, sled starts, and flying 40's with powerchute? With my current volume this smells like overtrainning for me.  My greatest strength is also my greatest weakness, I know one intensity level and that level is Max effort with every movement.  I see the importance of low volume, but what does low volume mean?  I average 175-225 ground contacts per plyo day and my sprint days consist of 45 min. of Kevin's speed dynamic stuff, 8 sled 30's, and 8 flying 40's with chute.  When I lift I usually do 3 sets of 8-12 squat pretty much to failure and 4-5 sets of jerks or cleans at 5 reps per set.  I just can't make it all fit, it is all I can do to run twice a week and plyo twice a week.  Do I need to cut back on the reps or sets inorder to stick some squats and cleans in and do I stick them in at the end of plyo's or sprints or give them a day of their own?

[Mike Young]

Mike Young on November 21, 2005 at 8:57 am #49892

"Heavy lifting along with other concentric activities…" ??? I.E. Plyo box jumps same day as squats and cleans? Where would loaded box drops fit, since they are eccentric. Then I follow this day with a speed day?

I'd put them on day 2 to be done with maxV work.

I.E. Speed Dynamics drills, sled starts, and flying 40's with powerchute?

In the setup I described above these all go on day 1.

With my current volume this smells like overtrainning for me. My greatest strength is also my greatest weakness, I know one intensity level and that level is Max effort with every movement. I see the importance of low volume, but what does low volume mean? I average 175-225 ground contacts per plyo day and my sprint days consist of 45 min. of Kevin's speed dynamic stuff, 8 sled 30's, and 8 flying 40's with chute.

That's close to double the volume I would use.

ELITETRACK Founder

[badbrad]

badbrad on November 22, 2005 at 2:11 am #49893

I am retarded, please hang with me and my stupid questions.   I am a little confused about what is maxV and what is not, I feel like all my stuff is maxV (sprints and plyo's).  So you are saying my week should look like this: 

Day 1
Sprint work (track)
heavy squats/cleans (low low volume)

Day 2
Plyometrics (100 ground contacts max)

Day 3
Rest

Repeat

[Mike Young]

Mike Young on November 22, 2005 at 5:38 am #49894

No that's not what I'm saying. I'm saying you could and probably should do all of your high power output activities on the same day and use the following day for rest and general fitness / work capacity development.

I think looking through the FAQs on the site will help answer some of your questions.

ELITETRACK Founder