[Mike Young]

Mike Young on March 9, 2003 at 1:23 am · in reply to: Announcements #8276

In the process of reorganizing the message board into the current format you now see, my XMBforum has apparently lost all prior messages, threads, etc. I apologize for this because I think there were some great questions and answers in this forum. I encourage all members to start posting messages so that we can bring this message board back the level it was at prior to the data loss. Also, please feel free to repost any topics you may have had open at the time of the data loss.

ELITETRACK Founder

[impulse]

impulse on March 9, 2003 at 1:28 am · in reply to: Post, Post, Post! #18999

Oh! So thats what happened. I thought it was something wrong with me. Great idea to split it up into different boards.

[Mike Young]

Mike Young on March 9, 2003 at 12:16 pm · in reply to: Polls #8277

Who do you think holds the title of world’s fastest human. Obviously, you can use whatever criteria you want (Olympic medals, consistency, dominance, WRs, etc.)

ELITETRACK Founder

[Mike Young]

Mike Young on March 9, 2003 at 12:24 pm · in reply to: Polls #8278

Balance= stability of movement

Counter rotational moment of legs= ground contact is single support which creates a rotational moment which is transmitted to the upper body

Propulsion= makes you move forward

To control the cadence of the legs= speeding up or slowing down the arm swing will directly control the cadence of the leg swing

ELITETRACK Founder

[Mike Young]

Mike Young on March 9, 2003 at 12:28 pm · in reply to: Polls #8279

What is the longest running distance you think a short sprinter (100-200m) should run at practice? This applies for the whole year not just at one specific phase or cycle.

ELITETRACK Founder

[Mike Young]

Mike Young on March 9, 2003 at 12:38 pm · in reply to: Polls #8280

Do you think the propulsive mechanism in maximum velocity sprinting is more of a push (where knee extensors are primarily responsible for force) or a pull (where leg extensors are primarily responsible for force)?

ELITETRACK Founder

[tank]

tank on March 9, 2003 at 1:29 pm · in reply to: Sprints #8281

i don’t remember who posted the sprint article originally, but i think it would be a great first REAL post in this forum.

PLEASE!!!:(

[flight05]

flight05 on March 9, 2003 at 9:45 pm · in reply to: Jumps #8282

check this out…i found it quite interesting.

https://www.geocities.com/SouthBeach/breakers/7118/edwards.zip

opinions?

[flight05]

flight05 on March 9, 2003 at 10:17 pm · in reply to: Jumps #8283

im a jumper/ sprinter.
I have been looking at a lot of OL programs and this is what I like so far…

https://www.qwa.org/programs/content.asp

I basically took the intermediate program and took out the romanian pulls and good mornings and put in jump squats and GHR’s. i changed the back squats to FULL back squats (should i have done this because i am already doing FULL front squats?)

I will also do the bench for group 1 every time but I don???t know what rep/set schemes to do cause I was intimidated by the fancy-pantsy rep schemes of the other exercises that are like 2 sentences long.

ill try and do the workouts as i feel or when ever you tell me to 😉

here it is, but don???t laugh???.my main concerns are the volume, but I don???t know which exercises to drop cause I???ve heard good thing about all of them???

Hieroglyphics
The program should be interpreted in the following manner :
Snatch 80% 3r, means three repetitions performed at 80% of maximum possibility.
Clean & Jerk 80% (2+1)r, means two repetitions of clean and one repetition of jerk, e.g. one Clean followed by a Clean and Jerk.
Snatch 80% 3r x 4s, means four sets of three repetitions.

Conditioning Exercises
At the conclusion of each training session, lifters must perform ONE exercise from EACH group of conditioning exercises which appear at the bottom of the daily schedule.

Warm Up
A general warm-up and stretching routine is necessary, along with stretching at the end of the training session.
The program shows training beginning at 80% intensity. Obviously a specific warm-up for each exercise is necessary. The following warm-up must take place before attempting weights of 80% intensity: 50% 5r, 60% 3r, 70% 3r

PHASE 4 ??? OLYMPIC LIFTING

PREPARATORY PERIOD

Session 1
Snatch 80% 3r x 2s, 80% 2r
Power Clean 80% 3r x 3s, 75% 3r x 4s
Jerk From Rack 80% 3r, 80% 2r x 2s
Front Squat 80% 3r, 85% 2r, 80% 3r x 3s, 80% 2r
Group 1 Group 2

Session 2
Clean 80% 3r x 2s
Power Snatch 80% 3r x 2s, 75% 3r x 3s, 75% 2r
Clean Pull 80% 3r, 85% 3r x 3s, 80% 3r, 80% 2r
Full Back Squat 80% 3r, 85% 2r, 80% 3r x 4s
Jump Squats 2s x 10r @ 70 lbs
GHR ??? 4s x 6r
Group 1 Group 2

Session 3
Snatch From Knee 80% 3r, 75% 3r x 2s
Clean & Jerk 80%[2+1], 80%[1+2], 80%[2+1], 80%[1+2], 80%[1+1]
Snatch Pull 80% 3r, 85% 3r x 3s, 80% 3r, 80% 2r,
Front Squat 80% 3r, 85% 2r, 80% 3r x 4s
Group 1 Group 2

PREPARATORY PERIOD

Session 4
Snatch 80% 3r, 85% 2r, 80% 3r
Power Clean 80% 3r, 85% 2r x 3s, 75% 3r x 4s
Jerk From Rack 80% 3r, 85% 2r, 80% 2r
Front Squat 80% 3r, 90% 2r, 85% 2r, 80% 3r x 3s
Group 1 Group 2

Session 5
Clean 80% 2r, 85% 2r, 80% 2r
Power Snatch 80% 3r, 85% 2r x 3s, 80% 2r, 75% 3r x 2s
Clean Pull 80% 3r, 90% 2r, 85% 2r, 90% 2r, 85% 2r, 80% 3r x 2s
Full Back Squat 80% 3r, 90% 2r, 85% 2r, 90% 2r, 85% 2r, 80% 3r x 2s
Jump Squats 2s x 10r @ 70 lbs
GHR ??? 4s x 6r
Group 1 Group 2

Session 6
Snatch From Knee 80% 3r, 85% 2r, 80% 2r x 2s
Clean & Jerk 80%[2+1], 85%[1+2], 85%[2+1], 80%[1+2]
Snatch Pull 80% 3r, 90% 2r, 85% 2r, 80% 3r x 2s, 80% 2r x 2s
Front Squat 80% 3r, 90% 2r, 85% 2r, 90% 2r, 85% 2r, 80% 3r x 2s
Jump Squats 2s x 10r @ 70 lbs
Group 1 Group 2

PREPARATORY PERIOD

Session 7
Snatch 80% 2r, 90% 1r, 85% 2r, 80% 2r
Power Clean 80% 3r, 90% 1r, 85% 2r, 80% 3r x 4s
Jerk From Rack 80% 2r, 90% 1r, 85% 1r, 80% 2r
Front Squat 80% 3r, 90% 1r, 95% 1r, 85% 2r, 90% 1r, 80% 3r x 2s
Group 1 Group 2

Session 8
Clean 80% 2r, 90% 1r, 85% 1r, 80% 2r
Power Snatch 80% 3r, 90% 1r, 85% 2r, 80% 3r x 2s, 80% 2r
Clean Pull 80% 3r, 90% 2r, 95% 1r, 85% 2r, 80% 3r x 2s
Full Back Squat 80% 3r, 90% 1r, 95% 1r, 85% 2r, 80% 3r, 80% 2r x 2s
GHR ??? 4s x 6r
Group 1 G
roup 2

Session 9
Snatch From Knee 80% 2r, 90% 1r, 85% 2r, 80% 2r
Clean & Jerk 80%[2+1], 90%[1+1], 85%[1+2], 80%[1+1]
Snatch Pull 80% 3r, 90% 2r, 95% 1r, 85% 2r, 80% 3r, 80% 2r x 2s
Front Squat 80% 3r, 90% 1r, 95% 1r, 85% 2r, 80% 3r x 2s, 80% 2r
Jump Squats 2s x 10r @ 70 lbs
GHR ??? 4s x 6r
Group 1 Group 2

PREPARATORY PERIOD

Session 10
Snatch 80% 3r, 85% 2r, 80% 3r
Power Clean 80% 3r, 85% 2r x 3s, 75% 3r x 4s
Jerk From Rack 80% 3r, 85% 2r, 80% 2r
Front Squat 80% 3r, 90% 2r, 85% 2r, 80% 3r x 3s
Jump Squats 2s x 10r @ 70 lbs
Group 1 Group 2

Session 11
Clean 80% 2r, 85% 2r, 80% 2r
Power Snatch 80% 3r, 85% 2r x 3s, 80% 2r, 75% 3r x 2s
Clean Pull 80% 3r, 90% 2r, 85% 2r, 90% 2r, 85% 2r, 80% 3r x 2s
Full Back Squat 80% 3r, 90% 2r, 85% 2r, 90% 2r, 85% 2r, 80% 3r x 2s
GHR ??? 4s x 6r
Group 1 Group 2

Session 12
Snatch From Knee 80% 3r, 85% 2r, 80% 2r x 2s
Clean & Jerk 80%[2+1], 85%[1+2], 85%[2+1], 80%[1+2]
Snatch Pull 80% 3r, 90% 2r, 85% 2r, 80% 3r x 2s, 80% 2r x 2s
Front Squat 80% 3r, 90% 2r, 85% 2r, 90% 2r, 85% 2r, 80% 3r x 2s
Group 1 Group 2

PREPARATORY PERIOD

Session 14
Snatch 80% 2r, 90% 1r, 85% 2r, 80% 2r
Power Clean 80% 3r, 90% 1r, 85% 2r, 80% 3r x 4s
Jerk From Rack 80% 2r, 90% 1r, 85% 1r, 80% 2r
Front Squat 80% 3r, 90% 1r, 95% 1r, 85% 2r, 90% 1r, 80% 3r x 2s
Jump Squats 2s x 10r @ 70 lbs

Session 15
Clean 80% 2r, 90% 1r, 85% 1r, 80% 2r
Power Snatch 80% 3r, 90% 1r, 85% 2r, 80% 3r x 2s, 80% 2r
Clean Pull 80% 3r, 90% 2r, 95% 1r, 85% 2r, 80% 3r x 2s
Full Back Squat 80% 3r, 90% 1r, 95% 1r, 85% 2r, 80% 3r, 80% 2r x 2s
GHR ??? 4s x 6r
Group 1 Group 2

Session 16
Snatch From Knee 80% 2r, 90% 1r, 85% 2r, 80% 2r
Clean & Jerk 80%[2+1], 90%[1+1], 85%[1+2], 80%[1+1]
Snatch Pull 80% 3r, 90% 2r, 95% 1r, 85% 2r, 80% 3r, 80% 2r x 2s
Front Squat 80% 3r, 90% 1r, 95% 1r, 85% 2r, 80% 3r x 2s, 80% 2r
Jump Squats 2s x 10r @ 70 lbs
Group 1 Group 2

PREPARATORY PERIOD

Session 17
Snatch 80% 3r, 90% 1r, 95% 1r, 80% 3r
Power Clean 80% 3r, 90% 1r, 95% 1r, 85% 2r, 80% 3r x 4s, 80% 2r
Jerk From Rack 80% 3r, 90% 1r, 95% 1r, 85% 2r,
Front Squat 80% 3r, 90% 1r, 100% 1r, 85% 2r, 80% 3r x 3s
Group 1 Group 2

Session 18
Clean 80% 2r, 90% 1r, 95% 1r, 85% 2r
Power Snatch 80% 3r, 90% 1r, 95% 1r, 85% 2r, 80% 3r x 2s, 80% 2r x 2s
Clean Pull 80% 3r, 90% 2r, 100% 1r, 85% 2r,80% 3r x 3s
Full Back Squat 80% 3r, 90% 1r, 100% 1r, 85% 2r, 80% 3r x 2s, 80% 2r x 2s
GHR ??? 4s x 6r
Group 1 Group 2

Session 19
Snatch From Knee 80% 3r, 90% 1r, 95% 1r, 85% 2r, 80% 2r
Clean & Jerk 80%[2+1], 90%[1+1], 95%[1+1], 85%[1+2], 80%[1+1]
Snatch Pull 80% 3r, 90% 2r, 100% 1r, 85% 2r, 80% 3r x 3s
Front Squat 80% 3r, 90% 2r, 100% 1r, 85% 2r, 80% 3r x 3s
Jump Squats 2s x 10r @ 70 lbs
Group 1 Group 2

PREPARATORY PERIOD

Session 20
Snatch 80% 3r, 90% 1r, 100%, 85% 2r
Power Clean 80% 3r, 90% 1r, 100% 1r, 85% 2r, 95% 1r, 85% 2r, 90% 1r, 85% 2r, 80% 3r, 80% 2r
Jerk From Rack 80% 2r, 90% 1r, 95% 1r, 85% 2r
Front Squat 80% 3r, 90% 1r, 100% 1r, 85% 2r, 100% 1r, 85% 2r, 80% 2r x 2s
Group 1 Group 2

Session 21
Snatch From Knee 80% 3r, 90% 1r, 85% 1r, 80% 2r
Clean & Jerk 80%[1+1], 90%[1+1], 100%[1+1], 85%[1+1], 80%[1+1]
Snatch Pull 80% 3r, 90% 2r, 100% 1r, 85% 2r, 80% 3r, 80% 2r x 2s
Front Squat 80% 3r, 90% 2r, 100% 1r, 85% 2r, 80% 3r, 80% 2r x 2s
Jump Squats 2s x 10r @ 70 lbs
Group 1 Group 2

Session 22
Power Clean 80% 2r, 90% 1r x 2s, 85% 2r
Power Snatch 80% 3r, 90% 1r x 2s, 85% 2r, 80% 3r x 2s
Clean Pull 80% 3r, 90% 2r, 100% 1r, 85% 2r, 80% 3r x 3s
Full Back Squat 80% 3r, 90% 1r, 100% 1r, 85% 2r, 90% 1r, 85% 2r, 80% 2r x 2s
Group 1 Group 2

COMPETITION PERIOD

Session 23
Snatch 80% 3r, 85% 2r x 2s, 80% 3r
Power Clean 80% 3r, 85% 2r x 3s, 80% 3r x 2s, 75% 4r
Jerk From Rack 80% 3r
, 85% 2r, 80% 3r
Front Squat 80% 3r, 85% 2r x 2s, 80% 3r
Jump Squats 2s x 10r @ 70 lbs
Group 1 Group 2

Session 24
Clean 80% 3r, 85% 2r, 80% 3r
Power Snatch 80% 3r, 85% 2r x 3s, 80% 3r x 2s, 75% 4r
Clean Pull 80% 3r, 85% 3r x 4s, 80% 2r x 2s
Full Back Squat 80% 3r, 85% 3r x 4s, 80% 2r x 2s
Jump Squats 2s x 10r @ 70 lbs
Group 1 Group 2

Session 25
Snatch 80% 3r, 85% 2r x 3s, 80% 3r
Clean & Jerk 80% 2r, 85% 2r x 2s, 80% 2r
Snatch Pull 80% 3r, 85% 3r x 4s, 80% 2r x 2s
Front Squat 80% 3r, 85% 2r, 80% 2r x 2s
GHR ??? 4s x 6r
Group 1 Group 2

COMPETITION PERIOD

Session 26
Snatch 80% 3r, 85% 2r, 90% 1r x 2s, 85% 2r, 80% 3r x 3s, 80% 2r
Power Clean 80% 3r, 85% 2r, 90% 1r x 3s, 85% 2r x 2s, 80% 3r x 2s, 80% 2r x 2s Jerk From Rack 80% 3r, 85% 2r, 90% 1r x 3s, 85% 2r
Front Squat 80% 3r, 85% 3r, 90% 2r x 2s, 85% 2r
Jump Squats 2s x 10r @ 70 lbs
Group 1 Group 2

Session 27
Clean 80% 3r, 85% 2r, 90% 1r x 3s, 85% 2r
Power Snatch 80% 3r, 85% 2r, 90% 1r x 3s, 85% 2r x 2s, 80% 3r x 2s, 80% 2r x 2s
Clean Pull 80% 3r, 85% 3r, 90% 2r x 3s, 85% 2r x 4s, 80% 2r
Full Back Squat 80% 3r, 85% 3r, 90% 2r x 3s, 85% 2r x 2s, 80% 3r x 2s
Group 1 Group 2

Session 28
Snatch 80% 3r, 85% 2r, 90% 1r, 85% 2r x 3s, 80% 3r, 80% 2r
Clean & Jerk 80% 2r, 85% 2r, 90% 1r x 3s, 85% 2r
Snatch Pull 80% 3r, 85% 3r, 90% 2r x 3s, 85% 2r x 4s, 80% 2r
Front Squat 80% 3r, 85% 3r, 90% 2r, 85% 2r
Jump Squats 2s x 10r @ 70 lbs
GHR ??? 4s x 6r
Group 1 Group 2

COMPETITION PERIOD

Session 29
Snatch 80% 3r, 85% 2r, 90% 1r, 95% 1r, 100% 1r, 85% 2r
Power Clean 80% 3r, 85% 2r, 90% 1r, 95% 1r, 80% 3r x 4s
Jerk From Rack 80% 3r, 85% 2r, 90% 1r x 3s
Front Squat 80% 3r, 85% 3r, 90% 2r, 95% 1r, 100% 1r
Group 1 Group 2

Session 30
Clean 80% 3r, 85% 2r, 90% 1r x 3s
Power Snatch 80% 3r, 85% 2r, 90% 1r, 95% 1r, 100% 1r, 85% 2r, 80% 3r x 3s Clean Pull 80% 3r, 85% 3r, 90% 2r, 95% 2r, 100% 1r, 90% 2r x 3s
Full Back Squat 80% 3r, 85% 3r, 90% 2r, 95% 1r, 100% 1r, 85% 3r, 80% 3r x 2s
Group 1 Group 2

Session 31
Snatch 80% 3r, 85% 2r, 90% 1r x 3s, 85% 2r, 80% 2r
Clean & Jerk 80% 2r, 85% 2r, 90% 1r, 95% 1r, 100% 1r, 90% 1r
Snatch Pull 80% 3r, 85% 3r, 90% 2r, 95% 2r, 100% 2r, 90% 2r x 3s
Front Squat 80% 3r, 85% 2r, 90% 2r x 2s
Jump Squats 2s x 10r @ 70 lbs
GHR ??? 4s x 6r
Group 1 Group 2

COMPETITION PERIOD

Session 32
Snatch 80% 3r, 85% 2r, 90% 1r, 95% 1r, 80% 3r x 3s
Clean & Jerk 80% 2r, 85% 2r, 90% 1r x 3s, 85% 2r, 80% 2r x 2s
Front Squat 80% 3r, 90% 1r, 95% 1r, 85% 2r, 80% 3r, 80% 3r x 2s, 80% 2r
Group 1 Group 2

Session 33
Power Snatch 80% 3r, 85% 2r, 90% 1r x 2s, 85% 2r, 80% 3r x 4s, 80% 2r
Pwr Clean & Pwr Jerk 80% 2r, 85% 2r, 90% 1r, 95% 1r, 85% 2r x 2s, 80% 2r x 2s Snatch Pull 80% 3r, 90% 2r, 100% 1r, 85% 2r
Group 1 Group 2 Group 3

Session 34
Snatch 80% 3r, 85% 2r, 90% 1r, 95% 1r, 100% 1r, 80% 2r x 3s
Clean & Jerk 80% 2r, 85% 2r, 90% 1r, 95% 1r, 100% 1r, 90% 1r, 80% 2r
GHR ??? 4s x 6r
Group 1 Group 2 Group 3

COMPETITION TAPER WEEK

Session 35
Snatch 80% 3r, 85% 2r, 90% 1r, 80% 3r
Clean & Jerk 80% 2r, 85% 2r, 90% 1r, 80% 2r
GHR ??? 4s x 6r
Group 1 Group 2 Group 3

Session 36
Snatch 80% 3r, 85% 2r, 80% 3r x 2s
Clean & Jerk 80% 2r, 85% 2r x 2s, 80% 2r
Front Squat 80% 3r, 90% 2r, 85% 2r, 80% 3r x 3s
Group 1 Group 2 Group 3

Session 37
Power Snatch 80% 3r x 5s
Pwr Clean & Split Jerk 80% 2r x 5s
Group 1 Group 2 Group 3

Session 38
COMPETITION

Group 1
Bench Press
Press Behind Neck
Dumbell Press

Group 2
Sit Ups
Leg Raises
Crunches

Group 3
Hyperextension
Back Raises

critiquing is needed and wanted!!!

any opinions?

thanks

[Mike Young]

Mike Young on March 10, 2003 at 12:24 am · in reply to: Polls #8284

If you had to choose only one lift you could do for a track athlete (don’t ask me why you’d only be limited to one) what would it be?

ELITETRACK Founder

[flight05]

flight05 on March 10, 2003 at 8:13 am · in reply to: Inseason Track and Field Program for me #19136

also, how should i add in the hang stuff like hang power cleans and hang snatches. i just dont know where i can fit everything in! 😡 😛

[Mike Young]

Mike Young on March 10, 2003 at 8:32 am · in reply to: Jonathan Edwards Training Diary #19072

I’ve tried several times and the site never comes up. Is there an alternate URL?

ELITETRACK Founder

[fleekoo]

fleekoo on March 10, 2003 at 11:46 am · in reply to: Nutrition & Supplements #8285

Okay, so I’ve been working out a lot more lately, and I was wondering if it was normal to crave a lot more carbs? I know that you’ll want more food, but I just want carbs…I don’t even want protiens. Lately I practically want to eliminate protiens, but I know you need them. So, I was wondering, is it really that bad to cut out the majority of protiens and eat mainly complex carbs? Will it hurt my training? Or will I be alright?

[fleekoo]

fleekoo on March 10, 2003 at 11:51 am · in reply to: Sprints #8286

I’ve really been wanting to work on my sprinting lately. I want to get faster and I was wondering the best way to go about this. Is it best when sprinting to take short quick steps, or open my stride? And how would I go about building up my speed and strength when I sprint?

[Mike Young]

Mike Young on March 10, 2003 at 11:53 am · in reply to: Inseason Track and Field Program for me #19137

I think it’s a similar situation to when you posted the West Side Barbell routine on the old message board. That is, you’re trying to use a program specifically made for a sport other than track and field. It can be done but it will need some modiification to the point where it isn’t really the same program. I think you were right on track with thinking the volume is too high. Remember, that program is probably all those athletes do, and that will just be a supplement to what you do. In fact it is insanely high volume for a track athlete during the comp phase.

Just with a quick look-over, I’d say the easiest way to cut down on the volume is to cut out the pulls (snatch and clean pulls). These exercises are primarily in an OL program to overload the pull phase of the Snatch or Clean. I don’t really think this would be necessary for a track athlete other than maybe early on in the season when it could be used as a teaching tool or when strength rather than explosiveness was the focus. Also, when there are days with ‘jerks from the rack’ instead just do clean and jerk…..I’ve never really seen the point of jerks from the rack if you were an Olympic Lifter because pretty much every program I’ve seen them in always puts them on days when they are also doing Cleans…..why not just do them together? It cuts down time and energy and makes the workout shorter and more intense…..exactly what you would want. This is especially true for track athletes who have lots of other things to worry about than just the weight room.

On the good side, I really like the sets and rep schemes as well as the exercises used. In fact, I would consider leaving in the romanian pulls (i.e. RDLs). I think they are one of the best exercises for the hip extensors and great for preventing injury. A good compromise would be to do the RDLs early in the season and switch to jump squats or step-ups late in the season.

As for your dilemna about partial movements and variants (hang, etc.) I’ll throw out two ideas:

1). You work the variants in to the same workout. For example, instead of Power Clean 6 x 3; you do power clean 2 x 3; power clean from below knee 2 x 3; and hang clean 2 x 3.

2). You concentrate more on olympic lifts from the floor early in the season and as the season progresses you move to partials which tend to be more explosive and not as taxing (easier to recover).

ELITETRACK Founder