Lucky guy wish i could. if you gonna do a so call max strength phase then the loads should be 85%+ 2-4reps. for me to hit 4-6 reps i would have to lift 65-75% of my 1rm.
doesnt it mean that ur all fast twitch ?
Also you guys are basically saying that by getting a better top speed and better RFD i will jump even higher than this ?
too bad theres no dunking in the olympics and the whole thing is youtube based 
As a general trend from this whole thread, I often find athletes get too caught up on weights. A guy I know hasn’t lifted in over a year and has run 7.8 I think for 60m hurdles this year and a 6.9 60m flat. The best and most injury free indoors he has had. I still lift, but find if I do it more than twice a week I see no further benefits and potentially regress. From 2 sessions a week with 3 basic lifts, cleans, bench, deadlift, my progress over the last few weeks has been really good. I’m keeping my lifts around the 3-6 rep range right now. I think weights is very similar to speedwork (basic observation I know), there is a fine balance, as it is very easy to do too much, and perhaps the only sign you will see is a lack of pregression, as opposed to feeling noticeably fatigued etc. My programme is very basic still, but it worked for me two years ago when I took 4 tenths off my 100 and 200 pbs, and the 200 was into a headwind. It looks something like this.
Mon-weights
Tues-longer tempo
Wed-off
Thurs-Speed/acceleration
Fri-weights
Sat-plyos
Sun-speed endurance
The Friday weights session is easier than the Mondat session. I’m sure people are gonna say that stringing the Thursday through Monday sessions together is too high intensity, but I dunno, I seem to have had success with it.
I think it is completely dependent on the athlete. People don’t like to hear that, they would rather have a one size fits all. Some respond best without weights, some need the weights. Personally I feel I’m at my best after a few sessions of weights geared towards strength/hypertrophy (working in the 6 rep range and hammering my post. chain for size) followed by a quick deload to get fresh. To most people this seems like it should be negative rather than positive, but once again there is no once size fits all approach.
As twhite said, all about finding what works for you, keeping perspective of your goals, and doing what you feel you need to do more often than doing what you want to do. Can still do what you enjoy, but have to realize things like following a westside split is going to take away from sprinting.
Less stressors your body has to adapt to the easier it can adapt to the stresses placed upon it.
While others have touched on this, I would like to bring it out in the open. Has any successful sprinter used a powerlifting program for any amount of time? The only one I can think of is Butch Reynolds but even his work was modified.
you could consider CFTS stuff powerlifting when compared to what other sprinters do in the weight room.
But can you really? I hardly consider going no heavier than a 6RM (as far as we know) on the squat as powerlifting. Perhaps Charlie could clear this up for us. Maximum strength does not necessarily imply that you are working with weights above 90%.
90%of what? 6rm or 1rm? In any event, lifts about 80% represent hi intensity.
As for high stress lifts, you want to work that where it is safest- upper body generally. That why I kept the squats at 6 but upper lifts at lower rep numbers at times.
So it wasn’t just Ben’s 2X6X600, but you didn’t go below 6 reps for squats at all?
I’d agree with that. There is no one size fits all. I think I need to keep in touch with heavy lifting in season (sparingly) as my strength can drop off easily. I certainly feel when my cleans are up I run well, so I need to be lifting near max, but again, sparingly. I also run reasonably well off a higher volume of track work than most.
Charlie I was referring to going 90% of one’s true max, something that I don’t think is necessary. As you said, 80% is enough to get strength gains.
You have to understand that bj didnt do 2x6 until late in his career when his base strength levels were already high!
In the maintenance phase but not with higher weight, just keeping the ability to move the same or close to the same while getting fresher.