Who bases their system around 90% of 10RM? That would be about a 13RM for the typical athlete. Are you talking about a program designed for strength that centers around sets of 10 reps of a 13RM?
Dr. Stone!!! His methods are a lot better then your westside boys.
I’m curious about this too. I’m just quoting it so you don’t miss it, James.
Thanks.
The three consecutive jump test is a two legged triple jump (3 consecutive standing long jumps performed reactively/successively minimizing GCT)
For those of you who saw the results of my skill players that I posted- this is the way that I have them perform the standing triple jump.
I’m not a westside boy, although I do recognize that there happen to be an unusual population of elite lifters at that particular gym and that most of the guys I run into at powerlifting meets who are of any consequence take at least a portion of their training from westside principles.
I’d like to see some strength athletes that train exclusivey in the sub 70% of 1RM. I mean people pushing or pulling big numbers who got there doing 3 x 10 x 13RM. Does he have any elite weightlifters, either powerlifters or Olympic lifters, that have made significant progress with his system?
Just looked at this example of his program…
http://www.exrx.net/WeightTraining/Weightlifting/BasicWeightLifting.html
…and only the first 2 weeks out of 7 are 3 x 10, all other weeks are 3 x 5, and 10 out of 24 workouts are at least to 85% of 1RM. There is only one light day (<70%) which would equate to a 13RM load. How do you call this a system based on 3 x 10 at 13RM when there is only one day out of 24 close to this?
I’m not a westside boy, although I do recognize that there happen to be an unusual population of elite lifters at that particular gym and that most of the guys I run into at powerlifting meets who are of any consequence take at least a portion of their training from westside principles.
I’d like to see some strength athletes that train exclusivey in the sub 70% of 1RM. I mean people pushing or pulling big numbers who got there doing 3 x 10 x 13RM without ever doing heavier loads.
-Great post from James on choosing better tests! What are your thoughts on strength deficit?
-Being that this is a site devoted primarily to sprints, isn’t it a safe bet that most of the athletes discussed here are white fiber dominant?
kbm,
I’m trying to understand how an athlete can recruit all their muscle fibers yet train in a way that either positively or negatively affects the test result?
For my purposes the only strength deficit of any concern is the explosive strength deficit (ESD).
For this reason, I do not over emphasize ‘strength development’ in the weight room as this is the simplest of all training problems to solve.
Could not read the chart really well what was 100% for the 30m? How are the 30 meter sprints timed? Whats the weight of the shot?
Take note that you can enlarge the attachments at least one size by clicking on them after you’ve full screened them.
The standard shot is 7.26kg. I’m not sure of the timing method.
I don’t know what you mean?
I was just thinking that at 85% of 1RM, basically all motor units would be activated, so I just don’t see how Poliquin thinks that a test of 5 reps, give or take, says anything about being “slow twitch dominant.” My thoughts were that it could say just as much about how resistant to fatigue the FT fibres were, among other things.
As for types of training that might affect it, well obviously FOG (IIa) fibres are more resistant to fatigue than FG (IIx) fibres, and I think it has been shown that certain training tends to make IIx fibres behave more like IIa fibres… (not exactly sure if the fibres literally change, or just take on metabolic characteristics of the different type), and so my thoughts were that with the right training, the muscle fibres could become much more resistant to fatigue without necessarily changing the maximum amount of force that they can generate, therefore changing the results on the test but still saying nothing about whether one is “slow twitch dominant” or “fast twitch dominant.”
You are absolutely correct
With respect to athletes who are attempting to gain weight via a calorie surplus for a period of time will the nature of that added muscle be dependent upon the enviroment it is put on in. For instance someone is hurt and they can only lift weights and choose to lift primarily in the 10 rep range vs another athlete who is healthy and maintaining the same calorie surplus, but trains primarily with speed work and other activities that support the development of spent and the stretch shortening cycle?
Are the 3 jumps double leg like a frog jump?
Also in these tests how do you rank someone that has scores better in one part of the test compared to another?
Last one (sorry to be a pest!!!) Do you use these test in your program? I’ve seen it in track but not in football…
Thanks
Thanks for clarifying!
Could you expand on ESD? I’m curious about measuring it and adjusting training based on the results.
The jumps are double leg.
I don’t use the chart as a ranking system. I use the tests you saw me post for my skill players (bench, 40yd, SLJ, VJ, STJ, Backward shot throw) and simply look for continued improvement across the board.
There was a discussion here that took place years ago in which I went into great detail on this- though after searching I can’t find it…annoying.
As a result, I’m going to be brief:
The ESD characterizes the difference between maximal force as expressed via training exercises and the amount of force that is generated during the performance of, or some aspect of the, competition exercise itself.
The competition exercise in nearly all sport disciplines occurs at a much faster rate than anything performed in the weight room (powerlifting, weightlifting, strongman excepted).
Thus, the amount of strength that is developed via most weight room exercises is only useful up to a point- strictly in regards to any improvements one would hope to see in the competition exercise.
For this reason, especially regarding team sports/combat sports/acyclic disciplines/variable motor regime disciplines there is a limit to the benefits of improving maximal strength via certain exercises because it exceeds what can be effectively used during the execution of the competition exercise (ergo all forms of striking, throwing, penetrating, evading,and so on).
So what must be assessed is the F(t) characteristics of the competition exercise and those of any other training exercises that one would expect to directly transfer to the competition exercise.
As far as how this information is relevant to the training of my athletes, the weight room, minus a few exceptions, is used for general training; leaving the bulk of specialized training to field drills.
In this regard, similar to Charlie’s stance on weight work following speed work for a sprinter- the weight work in my program follows speed and specialized field drills for my skill players.
Can you please provide an example of what you would consider a specialized training means that can be performed in the gym.
Would you consider prowler pushes, tire flips etc specialized means for some football players - not necessarily your skill guys ?
Cheers
Mac2