Do you do the box squats and front squats in the same week on different days? Even better do you work lower body two times in one week? Just curious because you seem to be one the more knowledgeable and informed people on this form who have a good grasp of strength training.
It all depends on time of the year, phase/part of the season I am in. Right now I am actually following Joe Defrancos WSSB program with some modifications including the addition of oly. lifts and a dynamic or repetion lower body day as well as alternating repetition upper body days with dynamic upper body days. When I start training for track again I will be lifting total body 3x a week and in season 2x a week total body.
Just curious, how have you modified the wssb program to include olympic lifts, since I was considering doing the same thing myself. For example, could you show what a typical week look like, just so I have something to go off of? Thanks in advance…
where can I find Joe Defrancos program? Is it on the web or do I have to buy a book?
Hey Quik I’m curious-I’m sure when you were back squatting you were very accomplished, compare for me the poundages you are able to use in the front squat vs. back squat, whether it be 1 RM or what have you. Thanks.
When I was backsquattinh I never really tested my max but I beleive it was only around 315. I wouldnt go past 275 for triples. For front squats I seldomly went heavier than 185.
Mister C
Adding Oly Lifts to A WSB program is not as hard as it looks. Just use Prilepin’s Chart for weight sets/ reps. Then treat it as another Dynamic Movement. I do a fair amount of squat cleans with my athletes. I like the dynamic flexibilty it creates. I almost treat these as a warm up to box squatting. Remeber any lift can be done explosively. I use no oly lifts with my own lifting and have squatted 545 DL 465 and benched 345 at 165 bw. I am aiming now for 600,400,530 for elite at 165.
I do a full variation such as powercleans on my max effort lower day and a something such as a lighter quicker hang variation such as hang cleans on my dynamic lower day.
Hey Quik,
Wondering what your track PB’s are?
60m
100m
150m
200m?
Cheers,
DOPR.
Acording to his profile, I take it you can guess what numbers are for what race.
6.63
10.94
22.02
22’6
49.9
correct.
55
100
200
lj 400
Quickazhell I noticed you have adapted this program. I have been following and like the programme but would also like to add one olympic lift a week on top of the three main leg exercises, and also alternate between reptiiong and dynamic upper body days. Would it be possible for you to post a rough template of your alterations as a guide? I have been reading a lot of stuff at Elitefts and have been trying to tweak the program a bit myself. At my current development though I can’t train on instinct really. I don’t have the experience. Great lifts btw for your bodyweight.
To save myself time I am going to post my journal log from last week.
MAX EFFORT LOWER (Mon)
Powercleans- 135x5 155x3
165x3 175x3 185x3 185x3
Box Squats- (16 inch)
BarX5 95x5 105x4 135x3 185x3
205x3 225x3 245x3 255x3
Pull Throughs- 55x8 85x8
75x8
Wrist Roller-(10 lbs)
4x up and down 1’ rest
Weight-154
MAX EFFORT UPPER (Tues)
Bench- 135x8 185x5 225x3
245x3 275x3 285x3 295x2
300x2
Incline DB- 80x8 90x8
100x6 90x6
Seated rows-155x10
(Hands fuking killing/calus’
R. delt DB rasies single-
15x12(3)
Low Pulley S.B.Crunches
35x15 35x15 25x15 30x15
REPETITION LOWER (Thurs)
BB Stepups-95x15 each leg
105x12 each leg 115x15
RDL’s- 115x15 135x12
135x12
S.B.Ham Curls-3x15
Facepulls-95x10(3)
Toe Rasies of box-55x15
each leg x3
Farmers Walk around gym-
80 DB’s x3
Weight-152
REPETITION UPPER (Fri)
Bench- 135x8 225x15
225x5 225x3 1’ rest
TriPushdowns-105x10
105x10 125x8 125x8
Pulldowns(narrow)-
180x10 190x8 200x6 200x5
DB Shrugs- 100x15(3)
Incline DB Curls-35x8(3)
If I did a dynamic lower day instead of repetition lower I would use a olympic lift variation with a load of 50-65%. Most likely I would do hang cleans, hang snatch, cleans or snatch from pins or power jerks. Following that I would go on to box squats 8x3 or 10x2. Then go on to follw the wssb template. Play around and see what works for you.
I am not yet sure how I am going to structure my mesocycles involving alternating dynamic and repetiton days.
I love hijacked threads. Oh well, I created it to give props to quik anyway.
quik-
so i am assuming you are following a conjugate template, or am i wrong?
Correct.
During the track season. Its a littel different. 3 days total body later turining into 2 days. Still kind of a conjugate setup as far as exercises load and reps.
So, during the season you still work ME, DE and repetition? I assume you have to be extra careful not to overly tax the CNS?
In comp. phase when I am lifting 2x a week I do one day max effort and one day dynamic. Both days are total body. example.
Day 1 "M.E.
Powercleans
Box Squat (If i decide to squat)
Bench
Lat Raises
Pulldowns
RDL’s
Day 2 D.E.
Hang Clean
Dynamic Bench or Incline Bench
Seated Rows
Glute Hams
Rear Delt cables
It really isnt that complex. Bascially day 2 which is close to competition I lighten the load which allows me to increase the bar speed and I call it more of a dynamic/power day as opposed to the heavier slower lifts on day 1.
Makes sense. Does your coach have any problems with your workout and not doing the team workout? (if there is one) If i remember correctly you are at Cortland. By the way, i’m an IC alum. Cortaca Jug Baby!