Hello all !
Can someone please summarize the WSB FOR SPRINTERS thread ? with all the requiered principals needed to turn WSB into a track routine ? or better yet an example of one.
Thanks so much for your help, this is really important to me.
from elitefts:
Week 1
Day 1 – Dynamic bench press
Day 2 – Max effort squat/DL
Day 3 – Max effort bench press
Week 2
Day 1 – Dynamic squat/DL
Day 2 – Dynamic bench press
Day 3 – Max effort squat/DL
Week 3
Day 1 – Max effort bench press
Day 2 – Dynamic squat/DL
Day 3 – Dynamic bench press
perform speed work on strength training days and tempo on off days.
i use the wsb system joe defranco adopted, actually its a modified wsb system. dynamic method is like 8 sets of 3 with 45 seconds rest at 50-60% of your max or 12x2 for legs. do each rep as fast as you can. first week is 50%, next week is 55%… the max effort method is 8 sets of 3 with more rest, generally 3 minutes. on max effort days you start at a low weight and build up to a max weight. so if you max is 250, it would be like 155, 175, 190, 205, 215, 225, 235, 245, do 245 or 250. its ok to do 1 rep max at 250 if you have done 245x2 before. but, if you are a beast and squat like 500 and bench 400, only do 3 rep maxs or a weight you are certain you can do twice to avoid injury. for more on auxillary exercises and the more knowledge go to defrancotraining.com
Thanks very much, but i know all that, iv’e been training that way for the past 2 years almost. i was just asking what kinda modifications a sprinter would need.
tamfb, as for speed work, how would you start with a beginner ? 30m accels ?
depends on the sport and where ur at in ur training/year. the kind of modicfications a sprinter should make vary from coach to coach.
Hmm, time for a CFTS re-read you think ? does it explain all that, i forgot it already read it such a long time ago with not much interest
sport is 100m self training, no contests till sub 11 is reached.
no cfts doesnt cover wsb, james smith manual is great bc it cover how to combine the two methods cfts+wsb.
CF does not beleive in DE weight training as sprint limb velocities cannot be replicated in the Gym.
The CF theory is that the actual sprint training is where the RFD (Rate of Force Development)is developed.
Then why are his athletes powercleaning.
It hits more motor units than the squat, deadlift, or bench. Charlie posted something a couple months ago about using it more during the comp phase and taper since you don’t have to use as many lifts (when you use the powerclean) to get the same stimulus.
do a unilateral movement on leg days
how do we attach power points presentations
the point is not to replicate limb speed its to turn off protective mechanisms, which can limit force, with balistic muscular actions. training goes beyond simply replicating what you do on the field of play.
I know that training “goes beyond simply replicating what you do on the field of play.”
But surely the best method of stimulation IS to replicate what you do on the field of play - ie sprinting - and weight training should be used as a secondary activity to develop strength.
To increase strength, to hit a lot of motor units, to develop triple extension, to help develop starting ability - Not to increase limb speed.
not necessarily the best but basic and effective. but sprinting is not a stimulus, its a complex combination of different stimuli, traits which all can be trained by different means. so instead of doing general work on the body hoping for an overall increase in sprinting ability why not break it down into is components train each one control the adaptation of each, at that level adaption comes alot more rapidly on the aggregate components than it would otherwise on the whole. also sprinting represents a vast overload on the system and is the reason why people often pull hammies /get injured and take a long time to develop. but that is a topic for another discussion.
Damn, that is one of the best posts I’ve read on this site. You phrased perfectly why you can train yourself to sprint faster without ever actually sprinting. As long as you know how to break down any movement into its separate components you can train the movement without actually performing it. However, this is not to say that you shouldn’t perform the specific movement, just that you don’t always need to be doing so,
not just movement but also neurological control paterns.
How fast are you in the sprints?
Do you not believe in specificity? Would you train the bench press by performing chest flyes and tricep pushdowns?
Im sorry but sprinting is the best and most effective training method for sprinting, and to suggest that other forms of training can be superior in developing sprint speed is a wild concept.