remember anything 6< is max strength to cf, to some people it wouldnt be.
Good point. However, if stevemac’s logic applied wouldn’t CF’s heavier (relatively) periods occur in GPP and lighter or assitance or whatever lifts would be used during periods of more intense sprinting like SPP?
great point, thats what i perfer to do. i like to have my heavy lifting periods in the gpp phase so once i get to spp i can back off the lifting some and focus on the speed more.
great point, thats what i perfer to do. i like to have my heavy lifting periods in the gpp phase so once i hit spp i can back off the lifting and focus on the speed.
Interesting… do you feel you maintain strength well enough during SPP (after a longer break from heavy weights) to get a good stimulus for sprints like CF was talking about? How about some of your athletes who aren’t at the same strength levels as you?
i didnt say maintain but strength wouldnt be the main focus, you may do something similar to what cf did with ben 2x6x600 instead of 5-6 sets.
I figured I’d give my own experiences of late which might contribute to this thread a bit. So here’s the scoop:
I ran an indoor meet in early Feb, ran the 60m in 8.01 FAT. A few days prior to that meet I did a relatively heavy bench as stimulation for the race (a la CF) and did 185 for a couple of singles… this was challenging, probably around a 2RM. After that race I finished my hockey season which was another 4ish wks and then I trained for 17 wks (7wk GPP, 10wk SPP) for sprinting, specifically the 60m.
Week 10 of my SPP ended last week were I had a test day for the 60m. I did a heavy push up a couple days prior, again as a stimulation for the sprint(race) which I ran 7.43 ET. I did a single with 105lbs on my upper back directly over my hands. I measured the equivalent resistance using a scale and estimate it to be 225-235. I only did a single but I had another rep in me if I wanted to fight for it (which I didn’t). While this may not be completely accurate as I didn’t bench press before both sprints the weighted push ups clearly show a significant increase in strength. Also, a few weeks into my training (probably in middle to end of GPP) I started doing weighted push ups and BW+25 was quite challenging for 5-6 reps. Another thing I would like to note is that while I did do some weighted push up work over the 17wks of training but it was never a focus and I dont think that the intensity/volume/etc were such that they would induce such strength gains.
On top of that, this week I started a S+C internship where my training is completely up to the head coach. The day after my 60m race (I have lifted the day after sprinting and never felt fresh so I don’t think I benefitted from a stimulation effect or anything like that) at the internship we were asked to do chin ups during the workout. The workout went like this: warm up, speed, plyos, conditioning, torso work and then the chin ups which were done at a 3-0-1 tempo (read: slow eccentric makes them much harder than “regular” reps, at least for me) in a triset with bench press and split squats. So not only was I bit tired by the time we got to the chins but they were also in a circuit that included hard split squats which taxed my grip and made chins harder. Anyway, I knocked out two relatively easy very strict sets of 8 reps in the chins when I hadn’t done chin ups for a good two months and my best ever was a full out set where I eaked out 9 reps. Considering the circumstances of the two sets of 8 I am sure that I am good for 13-14+ if fresh.
I was very skeptical of the idea that sprinting might actually have a significant increase on strength but I think I have personally experienced some compelling evidence on behalf of the idea. I am still somewhat perplexed and I am not sure that I can completely say I agree because it is very hard for me to wrap my mind around the concept (it seems to me to contradict the “rules” of specificity that I have read about in various literature). However, having this personal experience combined with what Charlie has taught on the forum is quite hard to refute.
For what its worth…
how old are you, did you really run a 8.0 60m?
Haha, I am 20yrs old and yes I did actually run a 8.0. It was my first ever track meet as I am really a hockey player and I’ve always been slow as hell!
Keep training and running meets you’ll get faster. It takes a couple of years. Your second time was not bad at all.
Thanks, hopefully I can break 7.0 before too long :D!
I have a question for Charlie or others related to the post I made last night…
I used an OHB med ball throw before my sessions during my training for the 60m to test neuromuscular readiness and see how I was recovering from session to session. I started at about 44’ and hit a best of 50’ in the first session of week 8 of SPP which followed my 3+1+3 max strength period. Then I dropped the weights to a maintenance level and dropped the number of lifts. From then on I couldn’t seem to match my throws from earlier on in the SPP even at points where I knew it wasn’t a recovery issue (such as the last week where I was pseudo-tapering). I could only get 48’ at best and usually lower than that… however, my sprint times improved during this period.
I was thinking that the higher intensity weights were a stimulus for the throws (like Charlie said about weights being a stimulus for the sprints and needing to maintain enough strength to serve that purpose) but why did opposite results happen with the sprints? Is this something anybody has noticed in their own training or training of their athletes?
Thanks
The weights might potentiate the throws but there is another possible explanation. The pump from the lifting is going down, which loosens the muscles- giving an advantage to the runs but perhaps changing the leverage in the throws as well- or at least the feeling for them.
In any event, just keep track of the results you do get and use them as a guide to the expected sprint results. you’ll develop your own set of useful numbers to use whether anyone else agrees or not.
Thanks Charlie, I hadn’t thought about it that way. I will continue to track what happens for those purposes.