I really like the CAD program or you can use CFTS but decrease the tempo volume similar to a football skill/combo.
Also, search the archives…there is plenty of good stuff here.
Goodluck with that.
LOWER BODY ASCENDING SESSION
A1. Vertical jumps 10 reps
A2. Depth jumps 5 reps
A3. Jump squat with 30% of maximum 5 reps
A4. Power clean from hang 3 reps
A5. Back squat 3 reps
You would wait 90-120 seconds between exercises and perform the circuit 3 to 6 times depending on the week. You would take 3 minutes between the end of a circuit and the beginning of the new one.
Assistance work and remedial work (hamstrings, lower back, etc.) was added at the end of the session as needed
LOWER BODY DESCENDING SESSION
A1. Back squat 3 reps
A2. Power clean from hang 3 reps
A3. Jump squat with 30% 5 reps
A4. Depth jumps 5 reps
A5. Vertical jump 10 reps
This set-up uses the same exercises for both session, but with a reverse order. But we also used different sessions… for example:
LOWER BODY ASCENDING SESSION
A1. Vertical jumps 10 reps
A2. Depth jumps 5 reps
A3. Jump squat with 30% of maximum 5 reps
A4. Power clean from hang 3 reps
A5. Back squat 3 reps
LOWER BODY DESCENDING SESSION
A1. Romanian deadlift 3 reps
A2. Power snatch from blocks 3 reps
A3. Jump goodmorning with 30% 5 reps
A4. Depth jump for distance 5 reps
A5. Broad jump series 5 reps
there was track work.
It used the same basic principle.
For example:
1 x 30m with sprint parachute
1 x 30m sprint
1 x 30m overspeed device
2-3 minutes between each sprint… repeat the series 2-4 times depending on performance.
The same was done for 60m sprints (on a different day).
2 intense speed sessions per week (1 session of 30m, 1 session of 60m) and 2 tempo running sessions per week.
RB, you mean the search function…is still sub par?
Very much so…
What is the same basic principle?
From Dr. Verkhoshansky
1st day
Barbell squats (90%) 2-4 x 5. Rest is 4-5 min between sets and 6-8 min between series.
Barbell squats (80%) 2-3 x 10-12. Rest is 2 min between sets.
2nd day
Barbell squats (93-95%) 2-4 x 3. Rest is 4-5 min. between sets and 6-8 min. between series
Barbell squats (80%) 3-5 x 8-10. Rest is 2-3 min between sets.
3rd day
Barbell squats (93-95%) 3-5 x 2-3. Rest is 4-6 min. between sets and 6-8 min. between series
Barbell squats (85%) 2 x 8 (+2-3). After completion of the last repetition in the squat with the weight at 85%, it is necessary to do 2-3 additional repetitions. Rest between sets is arbitrary.
4th day
Barbell squats: (80%) 1 x 10, (90%) 1 x 5, (90-93%) 1 x 2
The series are repeated 2-3 times with 4-5 min rest between sets and 6-8 min rest between series
5th day
Barbell squats (93-95%) 3-5 x 2-3. Rest is 4-6 min. between sets and 6-8 min. between series
Barbell squats (80%) 3-5 x 8-10. Rest between sets is 2-3 min.
6th day
Barbell squats (70%) 1 x 12, (80%) 1 x 10, (85%) 1 x 7
The series are repeated 2-3 times. Rest is 8-10 min in between series and 5-6 min between sets.
7th day
Squat jumps with the bar (40%) 5 x 8 (2) Rest interval between sets is 60 sec and 8-12 min between series.
8th day
Barbell squats (85-90%) 4-5 x 1-3 using the interval method
In the interval method it is possible to execute one series of several sets consisting of 1-2 repetitions using a heavy weight (85-90%) and with limited rest pauses. At the end of the series, the number of repetitions decreases and the duration of rest pauses increases. For example, in the first set of 3 repetitions the rest pause is 30-40 seconds; in the second set of 2-3 repetitions the rest pause is 40-60 seconds; in the third set consisting of 1-2 repetitions, the rest pauses is 60-90 seconds and in the in the 4th set there is one repetition.
9th day
Squat jumps with the bar (40%) 8 x 8 (2) Rest interval between sets is 60 sec and 8-12 min between series.
10th day
Barbell squats (95%) 4-5 x 1-3 using the interval method (See 8th day program)
11th day
Depth jumps (0.75 m.) 2 x 10, (1.10 m.) 1 x 10. Rest interval between sets is 10-12 min.
Jump out of squat with bar (40%) 8 x 10 (6). Rest interval between sets is 60 sec and 10-12 min between series.
12th day
Depth jumps (0.75 m.) 2 x 10 and (0.10 m.) 2 x 10. Rest is 8-10 min.
Squat jumps with bar (40%) 6 x 8 (2). Rest interval between set is 30 sec and 8-12 min between series.
13th day
Depth jumps (0.75 m.) 3 x 10 and (0.10 m.) 1 x 10 Rest is 8-10 min between series…
Squat jumps with bar (40%) 10 x 10 (2-3). Rest interval between sets is 60 sec and 8-12 min between series.
14th day
Depth jump (0.75 m.) 4 x 10. Rest is 8-10 min.
Squat jumps with bar (40%) 8 x 8 (2). Rest interval between sets is 30 sec and 8-12 min between series.
15th day
Depth jumps (0.75 m.) 2 x 10 and (1.10) 2 x 10. Rest interval is 8-10 min between series…
Squat jumps with bar (40%) 6 x 10 (2). Rest interval between sets is 10 sec and 8-12 min between series.
16th day
Depth jumps (0.75 m.) 2 x 1 and (1.10m.) 2 x 10. Rest is 6-8 min between series.
Squat jumps with bar (40%) 8 x 10 (2-3). Rest interval between sets is 30 sec and 8-12 min between series.
17th day
Depth jumps (1.10 m.) 4 x 10. Rest is 8-10 min between series.
Squat jumps with bar (40%) 8 x 10 (2-3). Rest interval between sets is 10 sec and 8-12 min between series.
18th day
Depth jumps (0.75 m.) 4 x 10. Rest, 8-10 min.
Squat jumps with bar (40-%) 10 x 10 (2-3) Rest interval between sets is 30 sec and 8-12 min between series.
19th day
Jumps on to a box (0.4-0. 5 m.) 4 x 40 (2). Rest interval between sets is 3-4 min, between series is 10-12 min.
20th day
Depth jumps (1.10 m.) 4 x 40. Rest is 8-10 min.
Squat jumps with bar (40%) 10 x 10 (2). Rest interval between sets is 10 sec, between series is 8-12 min.
21st day
Depth jumps (0.75 m.) 4 x 10. Rest is 8-10 min.
Squat jumps with bar (40%) 10 x 10 (2-3). Rest interval between sets is 10 sec, between series is 10-12 min.
22nd day
Jumps on to a box (0.5-0. 6 m.) 6 x 40 (2). Rest interval between sets is 3-4 min, between series is 10-15 min.
23rd day
Depth jumps (1.10 m.) 10 x 10 (2-3). Rest is 8-10 min between series.
Squat jumps (40%).Rest interval between sets is 10 sec, between series is 8-12 min.
24th day
Depth jumps (0.75 m.) 4 x 10. Rest is 8-10 min.
Jumps with bar (40%) 10 x 10 (3-4) Rest interval between sets is 10 sec, between series is 10-15 min.
25th day
Jumps on to a box (0.7-0.8 m.) 5 x 50 (3) Rest interval between sets is 2-3 min, between series is 10-15 min.
26th day
Squat jumps with bar (40%) 10 x 10 (3-4) Rest interval between sets is 10 sec, between series is 10-15 min.
27th day
Jumps with bar (40%) 10 x 10 (3-4). Rest interval between sets is 10 sec, between series is 10-15 min.
28th day
Jumps on to a box (0.7 – 0.8m.) 6 x 50 (3) Rest interval between sets is 2 min, between series is 10-15 min.
Light to Heavy
Heavy to Light
Any thoughts on tempo running?
Nice steal from a 5 year old Thibadeau article.
Don’t you have anything fucking better to do than troll Cf.com? Like maybe shoot yourself in the head?
Read my post retard, I mention CAD in my first post.
Train like a sprinter. Get your body weight between 95 and 115kg - depending on your height. Keep it simple.
Would you mod the ext tempo volume?
Ascending / Descending is nice, but I wouldn’t opt for the circuit version of it. This is just a comment, I am not referring to a specific post…
I agree 100%, I done both and I like the old school verison much better. The only plus to the circuit verison is the athlete is fresher for the exercises towards the end vs performing 3-4 sets of 3-4 different exercises before getting to the clean or squat.
Talking with a buddy on here who knows how the world push champ trains. Low volume accels one day, low volume resisted accels another day, maybe some fly run and top speed work. Simple. Weights simple - linear hypertrophy, strength, power. Low intensity days very easy with just warming up and maybe some assistance bodybuilding type work.
When say power, which one is it:
A: 5x2x50-65%
B: 3x2x90-95%
I agree with your post… It would be a mod sprinter workout…
If memory serves me correct heavy complexed with jumps/hops. Makes sense since the sport is essentially resisted running.
I’ll be more interested in seeing how the training progressed throughout the training year gpp etc. No problem with the bb work but I feel the need for low volume tempo work, our big guys are doing 1080yds of tempo twice a week - skill 2000yds.