the second one i posted in the middle of the first page ?
How do you explain me jumping at a world class level yet sprinting like a 14 year old girl ?
im not expecting a 10.6 either… a nice 11.00 would be nice as a start…
Doesnt it make sense that i can produce plenty of force when i have the time for it (2 leg jump) but when it comes to sprints, this force is useless and left unused.
if u agree that this is my main problem- would u still take the CFTS+WSB with lower volume ?
can you add bounding and jumping drills to a CFTS prog btw ? is that wise
You are correct, the amount of time to apply force in a two legged jump is much longer than in a sprint. While CFTS can be mixed with Westside, I would prefer that you just use CF’s weight recommendation. Remember that the weights are just a supporting means to the primary goal of sprinting. Jumps and bounds are a part of CFTS. If I were you I would focus on full speed, quality sprints and working on reactivity plyos.
I think if you’re after speed then that has to be priority, everything else is secondary.
Was your speed session good? Your weights might not be as heavy as you’d normally lift…
Was your speed session cut short? Weights session might be better.
That is definitely the hardest concept to grasp (at least for me it was); I like to lift heavy so it’s hard to accept that sometimes the speed sessions take a lot out of you and the weights are just supplemental to what you’re trying to achieve.
Be careful with trying to combine programs into one “super” program; like tamfb said, combining a little bit of cfts, a little of Westside, little bit of Inno Sport, etc could be spelling trouble.
If you’re going to stick to CFTS style plan, then definitely plan out speed work first, then organize your weights plan. My advice is to pick a few exercises and keep it simple. Nothing crazy or fancy. It sounds like you’re already strong enough from what you’ve said.
If you don’t already have the manual, it would definitely help you out and answer a lot of your questions (not sure if you have it or not already).
Power clean if you are proficient, typical parameters. Squats vary depending on the time of the year, no need for super heavy near max attempts though. Bench anywhere from 3-10 reps depending on the time of the year. Assistance work for the back and posterior chain. Know your body and adjust the weights accordingly after the primary work (sprints) is done.
I just think that you can get plenty strong in the 5-6 rep range without burning yourself out with maximum level attempts. The 3RM was more of a concession than an ideal setup. What of the possibility that circa maximum attempts and super high intensity plyos can actually do more harm than good when talking about sprinting?
I think if your overall program is setup correctly then the max strength work shouldnt burn u out. if you follow CFTS 3-1-3 max strength you will be lifting loads greater then 90%:
3-1-3:
80%
85
90%
80% reduce vol by 25%
85
90
95+
I know myself i cant lift heavy weights for 5-6 but usually stronger in the 1-3 range. So how would you max strength phase look like?
i got very rapid results in strength when building a 3RM … max effort… unless u squat 3 times your bodyweight theres no reason why it will bother the speed work if u use good recovery techniques
