[ws100]

ws100 on January 28, 2005 at 6:58 am #10339

What days should you lift if you have meets on Saturdays. I want to lift three times a week, but don’t know how to fit it in. Right now I am lifting Monday hard and Wednesday medium. Meet Saturdays. I don’t want to lift on Fridays because it is right before the meet. Should I try to lift Saturday after the meet? Or is two days a week good as you move into comp phase?

[800prince]

800prince on January 28, 2005 at 7:47 am #41401

Two days a week is perfect. It’s all about training economy.

[QUIKAZHELL]

QUIKAZHELL on January 28, 2005 at 7:48 am #41402

2 days of lifting per week in comp. is plenty. Anymore lifting than that and your track work will suffer, as will your recovery unless the lifting is low intensity.

[Mike Young]

Mike Young on January 31, 2005 at 2:22 am #41403

2 days a week is fine for comp phase but I think it’s possible and in some cases beneficial to lift as many as 5 days a week during comp phase as long as the volumes and intensities as well as the types of lifting are adjusted accordingly. Having said that, strength can be maintained very well on 2 days a week for as long as 6 weeks as long as the intensity is high enough. I’ve never tried it but I’d imagine strength could even be maintained with as little as 1 day of strength work every 7-10 days as long as the intensity was high enough and another stimuli such as high level plyometrics were added to the training plan about once within the microcycle.

ELITETRACK Founder

[senri]

senri on February 23, 2005 at 2:53 pm #41404

another question leading to this mike if you can answer. I go to track 2-4 times a week and during the weekday mon,wed,thur the training time is all at 6:00 to 7:30 at night, the gyms close at 10:00 i usually wait an hour or so then head out to the gym. Should i do it in the morning the weights to get full benefit and go later at night to track practice or will this affect my recovery?

[Mike Young]

Mike Young on February 25, 2005 at 11:25 pm #41405

I’ve found splitting a session up can be an effective though not always necessary means of training. In your case though I think you’d be fine to lift right after you do your track workout. If you HAVE to take a break, I don’t think you’d need anything more than 30 minutes. This would give you time to finish both your weight training and track training. Most collegiate programs and even most pros set up their training like this with no ill effects. If this doesn’t work for you you may have to take a look at your training volumes and intensities.

ELITETRACK Founder