30m Sprints

Training Powerlifting
121

[quote]big49ersfan wrote:
id add bench proper to monday to givr chest a break for the rep effort work on fri and just switch it around with the split jerk. mondy is a heavy day rep range and set range you should set IMO it is personal and you cant listen to others i would probably do 6x2pc, 5x3bsq, and 5x5 bench press. but like i say it is all about the individual. add in lat and grip work as accessory lifts.

mon:
pc
bsq
bp

ditch the jumps squats the DE squats/ pylos are OLYs are enought in terms of explosive movements. add in lat and trap/neck and grip work. here as accessory lifts. you choice. do your posterior chain accessory work here. one hip flexion and one knee flexion

wed:
hang clean
spilt jerk

id contemplate dropping the pc on friday but see how you are feeling depends on all your other training. id do 6x2 for the DE squat. 2x8 or step ups. then 2 or 3 sets off 225. add in tricep and shoulder accessory work.

fri:
pc
dym squat
stepups
225 work

add in your grip and rotoar cuff/ abs/ obliquies/ adductor/ abductors when you need. varies from individual to indivual i do cuff work 2x daily but no people who barely do any (but that is cos i have disclocated both shoulders from rugby)
[/quote]

why dym squats over jump squats since top speed is weakness and jsq seem better then dym squats?? whats the point of light stepups?

122

[quote]utfootball4 wrote:

why dym squats over jump squats since top speed is weakness and jsq seem better then dym squats?? whats the point of light stepups?[/quote]

I agree; I think dynamic squats are more specific to powerlifting, but jump squats are more worthwhile for sprinting or jumping- from personal experience.

123

[quote]on edge wrote:
UTF, off topic question. Can you tell me what type of therapy your brother has done for his Piriformis, other than backing off his unilateral work? Thanks.[/quote]

anything??

124

IMO it is the potential injury caused thru the jump squat that makes me drop it. fo rme the speed component of a DE squat i.e. how fast you come up being held down by chains or bands is great for building speed but then again this is down to persoanl opinion. step up with proper form are tough whatever way you look at it, you said he cant go heavy not me dude. i aim to go heavy all the time.

125

[quote]big49ersfan wrote:
IMO it is the potential injury caused thru the jump squat that makes me drop it. fo rme the speed component of a DE squat i.e. how fast you come up being held down by chains or bands is great for building speed but then again this is down to persoanl opinion. step up with proper form are tough whatever way you look at it, you said he cant go heavy not me dude. i aim to go heavy all the time. [/quote]

do u do 2000m+ of speed work per week.

126

Someone earlier
suggested possibly dropping back off the speed work. ANd focus on plyos for 3 months.

That some had noted improvements in speed after a phase where the athelete had focused on becoming stronger, and not doing as much running.

You have all the information and its up to how you want to use it…

127

ermm never worked it out like that in the off season . pre-pre season cycle which is my personal beasting ofmyself this is what i do(i play rugby conditioning is a much more important than just speed especially in my position) this’ ll be my traiing for weeks 10-1. before the start of the team preseason the week before preseason give my self a break and lift 3 times with 1 fitness or sprint ses. and then in preason really depends on how much the team beasts me/ how much contact there is but often if triaing 4 days a week will drop all fitness work and agiltiy and work on 3 weights and a sprint session. My off season trianing is a pro rugby player (he is a prop) from the team i was at before i left for uni (in england you have to choose between sport and education i chose education)

we do

a)3 weight sessions (usually 2 upper body and 1 lower body. a similar split to the one i put down i would use/ have used went my speed was lacking

b)1 power endurance session varies week by week but as an exmaple
ME squat or 2 reps ss walking lunges for 30seconds repeat twice
ME bench for 3 reps ss with 30seconds on heavy punch bag repeat twice
ME dead/ cleans for 2 reps ss with 30 zig zag farmers walks repeated twice
ME jerk press for 2 reps ss with 30 sled of back sled pulls rpeated twice

(takes about 5minutes)
rest 1minute repeat three more times always changes but simulates a rugby match as a prop i.e. 5second 95%intensity then 30second active recovery. rests are approx every 5minute i.e. waiting for back to get up etc.

c) then 2 or 3 other fitness sessions usually fart lek in the pool/ rower or running

d)then an agility session

e)a speed session. and in the speed sessionw ill include 150meters or so of resisted work, then 300-500m of free sprints. this would have been precedded by some pylos. so i guess im doing 600meters or so speed work a week.

work out to
mon- am fitness pm upper body
tues- am fitness pm lower body
wednesday-am off/ fitness pm off/sprints
thursday-am agility pm upper body
friday- am off pm off/ sprints
saturday-am off pm power endurance set
sunday- am off pm off

so i get usually 2 full days off a week. my play hooker in my team it is all about combining fitness and explosive power.

128

[quote]djrobins wrote:
Someone earlier
suggested possibly dropping back off the speed work. ANd focus on plyos for 3 months.

That some had noted improvements in speed after a phase where the athelete had focused on becoming stronger, and not doing as much running.

You have all the information and its up to how you want to use it…[/quote]

Speed work IS plyometric. The most plyometric activity you can do. I am interested to see how he does once he unloads and is fresh.

129

[quote]davan wrote:
djrobins wrote:
Someone earlier
suggested possibly dropping back off the speed work. ANd focus on plyos for 3 months.

That some had noted improvements in speed after a phase where the athelete had focused on becoming stronger, and not doing as much running.

You have all the information and its up to how you want to use it…

Speed work IS plyometric. The most plyometric activity you can do. I am interested to see how he does once he unloads and is fresh.

[/quote]

he really love his plyo and weigted vest. lol

130

[quote]jtrinsey wrote:
I’m not a big fan of speed squats if you aren’t a powerlifter. I mean, I guess they have some benefit, but why not just do jump squats or oly lifts? I feel like both of those exercises are going to give him more benefit. It really all depends on how he converts power. If he naturally converts his strength well to power, that’s going to work well for him, if not, he might need a power block with some jump squats, plyos, speed-strength work, etc.
Does he do any work for the back? Pull-ups, etc.[/quote]

u never answered my question, what would ur power phase look like?

131

[quote]davan wrote:
djrobins wrote:
Someone earlier
suggested possibly dropping back off the speed work. ANd focus on plyos for 3 months.

That some had noted improvements in speed after a phase where the athelete had focused on becoming stronger, and not doing as much running.

You have all the information and its up to how you want to use it…

Speed work IS plyometric. The most plyometric activity you can do. I am interested to see how he does once he unloads and is fresh.

[/quote]

hey davan what do u think about single leg movements, and how would you handle this situation (strength program)- we havent heard from u yet??

132

[quote]utfootball4 wrote:
davan wrote:
djrobins wrote:
Someone earlier
suggested possibly dropping back off the speed work. ANd focus on plyos for 3 months.

That some had noted improvements in speed after a phase where the athelete had focused on becoming stronger, and not doing as much running.

You have all the information and its up to how you want to use it…

Speed work IS plyometric. The most plyometric activity you can do. I am interested to see how he does once he unloads and is fresh.

hey davan what do u think about single leg movements, and how would you handle this situation (strength program)- we havent heard from u yet??[/quote]

For single leg stuff? Hard to say. I think the single leg stuff COULD help, but not really for the reasons people would think. 1 it would be a way to virtually unload your bro. Less stress overall from the single leg movements and less stress on the legs specifically esp. if it wasn’t with really heavy weight.

Your brother doesn’t have great mobility, so it would probably develop mobility a bit for him, which could help (so you have unloading + more mobility work_. Dan Pfaff likes to use the term “strength mobility” for stuff like lunges and the like. He’s a pretty good coach ;), so I guess it could work.

133

[quote]davan wrote:
utfootball4 wrote:
davan wrote:
djrobins wrote:
Someone earlier
suggested possibly dropping back off the speed work. ANd focus on plyos for 3 months.

That some had noted improvements in speed after a phase where the athelete had focused on becoming stronger, and not doing as much running.

You have all the information and its up to how you want to use it…

Speed work IS plyometric. The most plyometric activity you can do. I am interested to see how he does once he unloads and is fresh.

hey davan what do u think about single leg movements, and how would you handle this situation (strength program)- we havent heard from u yet??

For single leg stuff? Hard to say. I think the single leg stuff COULD help, but not really for the reasons people would think. 1 it would be a way to virtually unload your bro. Less stress overall from the single leg movements and less stress on the legs specifically esp. if it wasn’t with really heavy weight.

Your brother doesn’t have great mobility, so it would probably develop mobility a bit for him, which could help (so you have unloading + more mobility work_. Dan Pfaff likes to use the term “strength mobility” for stuff like lunges and the like. He’s a pretty good coach ;), so I guess it could work.

[/quote]

let define light, whenever i assign single leg work i based it off the squat max so for example i may start single leg squats 3x5x30% squat max increase 2% each week with unload week every 2-3 weeks? also just dont say he need mobility but list somethings he could do?

134

[quote]utfootball4 wrote:
u never answered my question, what would ur power phase look like?
[/quote]

Well obviously you have to consider the individual, but to make a generality, probably something like:

Session A- Depth Jumps and Block 10s or 30s

-paired with-

Session B- Reactive Glute-Hams and Jump Squats

Something like… A on Monday and B on Thursday, do that for two weeks in a row, and then the next week hit some heavy squats and powercleans on Monday and take Thursday off. Probably repeat that a second time, maybe go Block 10s in the first 3-week cycle and Block 30s in the second 3-week cycle. Maybe after that you drop the depth jumps and jump squats and switch to something like:

Session A- Block 30s and 5-step bounds

-paired with-

Session B- Fly 30s and Reactive Glute-Hams

And then maybe you can see where you’re at with that. If the fly 30s don’t match up to the block 30s and 5-step bounds, then maybe you need more of that MaxV work, but if the fly 30s are better, then maybe you still need more power.

If both your block 30s and fly 30s are lining up with a target time for the longer distances, then you’ll probably want to start lengthening the training distance.

Kinda vague, but do you see what I’m getting at?

135

That would look good and seems light.
Besides getting manual therapy (deep tissue massage and ART especially), ems, PNF stretching, foam rolling, and basic static stretching, I think some mobility work like whatt Eric Cressey does could help as well. Anything that will get some flexibility in the quads and hips.

136

[quote]davan wrote:
let define light, whenever i assign single leg work i based it off the squat max so for example i may start single leg squats 3x5x30% squat max increase 2% each week with unload week every 2-3 weeks? also just dont say he need mobility but list somethings he could do?

That would look good and seems light.
Besides getting manual therapy (deep tissue massage and ART especially), ems, PNF stretching, foam rolling, and basic static stretching, I think some mobility work like whatt Eric Cressey does could help as well. Anything that will get some flexibility in the quads and hips.

[/quote]

thanks, that may be a christmas gift.

137

utfootball and davan.

Seem like Im getting closed out with remark on weight vest and plyos.

That chit works.

You mentioned speed work.

All Im saying is your man is going to need to be able to “overload” himself to crack plateaus.

“overloading” at a high intensity is worht more than volume in many cases.

138

[quote]djrobins wrote:
utfootball and davan.

Seem like Im getting closed out with remark on weight vest and plyos.

That chit works.

You mentioned speed work.

All Im saying is your man is going to need to be able to “overload” himself to crack plateaus.

“overloading” at a high intensity is worht more than volume in many cases.

[/quote]

I’m not saying those methods cannot help, but at the very least your reasons and how they are used are way off. Using weighted plyos inherently make the move less plyometric and the guy already has a massive volume of intense plyos (2000+m a week of speed work, some jumps, medball, etc.). Weighted plyos really cannot be as demanding as speed work–just isn’t possible. Now if he was not doing so much speed work then maybe this would be a way to help transition, but there isn’t much transition to do when you are doing 2000+m and have a 330+lb powerclean.

139

[quote]davan wrote:
djrobins wrote:
utfootball and davan.

Seem like Im getting closed out with remark on weight vest and plyos.

That chit works.

You mentioned speed work.

All Im saying is your man is going to need to be able to “overload” himself to crack plateaus.

“overloading” at a high intensity is worht more than volume in many cases.

I’m not saying those methods cannot help, but at the very least your reasons and how they are used are way off. Using weighted plyos inherently make the move less plyometric and the guy already has a massive volume of intense plyos (2000+m a week of speed work, some jumps, medball, etc.). Weighted plyos really cannot be as demanding as speed work–just isn’t possible. Now if he was not doing so much speed work then maybe this would be a way to help transition, but there isn’t much transition to do when you are doing 2000+m and have a 330+lb powerclean.[/quote]

i agree davan, i wouldnt never do weighted plyos the closest thing i would to do a weighted plyo would be jump squats.

140

“utfootball”.

Im going to say it one more time, and if you think about it, break it down to simplest terms.

First of all. I dont HAVE to be right, I could be proven wrong and progress made and we all learned something.

Jumpsquats, I don’t like how squats load the spine. You wear joints and they just dont come back like they where, same with spinal disks.

If there is some “jump” apparatus which has a waist/hip harness, then i agree with that.

But if this is bar across the shoulders, the loading on the spinal disks has to be immense. I dont have to have case studies or instruments to measure the loading to know this is a fact. Its just simple physics. And it applies here.

I know no one in the physical realm wants thier world tied to math. But in many cases the sad reality it is. Its just math…

The sad reality is that many atheletes that make it where just wired right from the start, but man is learning how to rewire.

A 330Power clean at under 210 is amazing. I just sat their and thought about it. What if it could be a 375 power clean? You have to think about if your brother can do anything better than even the best.

And believe me not, if your bro can do a 375 power clean, dont tell us about it. Keep that shit undercover.

I still think weighted vests on sprint work and plyos makes alot of sense.

Think about it. Simulate your weight at 30LB heavier and power thru your sprints. If you where 30LB heavier and got stronger because of it, and got 30LB lighter while maintaining your power your going to be faster. Thats the basis behind this concept.

The proponents of the weighted vest suggest wear it for doing everything. Most people are not going to do this, but I believe the concept to be valid.

Weighted vest plyos is not plyos at 200LB over body weight. But maybe 20 or 30LB over body weight.

If you had the power at 240LB to do a 35" vertical. And all of a sudden weight 205 or 210 but you keep all your power your going to do a 38 or 39" alone.

On this 55M, get the start and 1st 10M down till almost NOBODY can mess with it.

I dont have to be top sprint coach to tell you that.

Clown me, please do. But take the advise as your secret. Im not trying to pass you BS to make my balls feel bigger.

Quite the contrary.

I know the manner of communication I have passed seems passionate, grandstanding, emotional, whatever. Take the information and at least consider it and think thru it.