What do you guys think about me adding a set of tuck jumps between heavy sets of squats after speed1/weights1? I dont really do any plyos in my routine and was wondering if you thought this could be of some benefit?
Here is speed1/weight1 workout:
Day 1 - S1/Weights1
Warm-up: 800 meter walk/jog, drills (A’s, B’s, Ankle drills) stretching, 3x30 meter accelerations)
Speed - 3 reps x 2 sets x 30 meter block start sprints
Weights:
Squats 4 sets
Good Mornings 3 sets
Flat Bench/Dips 3 sets each
Bent over Rows 3 sets
Cooldown: Jog two laps after finishing
I was thinking I could do three sets in between warmup sets or in between my working sets (80% of 1RM and higher) in the following protocol:
set of back squats: rest one minute, set of tuck jumps, rest 3 minutes, repeat.
I thought complex training protocols called for plyo’s to be done after the working set and not the warm-ups.I think complex training is great . However everything that I’ve read warns athletes to use it sparingly.
I was planning on doing them once a week after speed 1. I’ll do them between my working sets of squats. These are done only with Bodyweight. No added resistance…
I contend that the magnitude of the nervous system potentiation caused by weights is negatively correlated to the standard of the athlete (since an elite athlete can maximally ercruit muscles anyway).
Intermediate sprinters may therefore benefit from the following protocol:
Squat, 2 singles @ 90%
Track: Speed session
Weights
BTW I don’t believe in plyos for sprinters since sprinting is plyometric
Those were my thoughts as well David. I dropped weighted jump squats from my routine entirely. I am just curious if there would be any benefit to such a protocol once a week. I dont have access to weights before the track session unfortunately but do afterwards.
thanks again,
I am curious if I concentrated on strength in the weightroom and just speed/power on the track would I be better off?
I want to maximize my gains for the time spent working out… I am curious if an extra set or two of heavy backsquats or concentrating on adding poundage to my existing sets of backsquats would have more benefit in the long term versus incorporating 3 sets of tuck jumps etc…
I only have so much energy and want to maximize my time spent working out towards getting faster…
I’ll have to experiment and see what works best I guess…
Looking at the workout you provided, I would say you addressed the speed/plyo component at the track. Even though the total volume is relatively low, I think the total time to complete this session may be a bit much. Any thoughts?
Simplify, simplify, simplify. If track work and weights are working, stick with them. Instead of trying to see how many different elements you can fit into your training program, examine each element and drop as much as you can.
As I recall, you have gone to a three day cycle of sprint, tempo and rest so that you can recover enough for speed work. Perhaps instead of adding in more CNS stress on your speed days in the form of complexes or plyos you could simply leave them out. You may find that you recover faster and can then get in an extra speed session every two weeks. This may ultimately help your sprint perofrmance more than any new training modality. I think Charlie said “It is better to do less, more often than more, less often.”
valid points but sometimes you may need to vary components after training at an elite level. Perhaps someone could post when should more “complicated” methods be used. I think the key to make things simple but layer in as much as possible for indirect improvments.
