You can do accumulation weights circuit-style like that or, as I do it, drop the intensity (to about 40-50% 1RM) and do high, almost hypertrophy (maybe beyond) sets.
Hassan - Go accumulation, then max strength, then power-speed, then maintenance.
Sorry I’m not up to date with the threads have been in NYC for the marathon. 
I think Colin’s post is spot on. Early in an athletes development simply increasing maximum force (i.e. strength) will improve power. Later the ‘Explosive Strength Deficit’ (ESD) becomes more important.
e.g. Two athletes squat 400 pounds. Athlete A has a vertical jump of 36 inches, Athlete B has a vertical of 25 inches. Athlete B has a greater ESD!
In this case there COULd be an arguement for specific RFD training, i.e. medicine ball work, plyos etc. In my experience however force is a far more trainable variable than RFD (ESD can be reduced but not greatly so!). A spinter is also in a unique situation, because (as xlr8 explained) sprinting itself develops/maintains RFD therefore the emphasis should be on improving maximum force in the gym.
In terms of exercises, one (of many!) reasons I like Olympic lift derivatives is that, with overtraining, a decline in RFD manifests BEFORE a drop in maximum force (Kraemer & Fry). OLs, because of their speed component, therfore provide an immediate sign of OT
Whats ESD? and also would the pwr versions of the clean and sntach be very good because you do not drop under the weight, u have to move it a further distance? or does it not matter because momentum has already taken over?
You totally lost me David, but the main thing is what is ESD?
Also, How do you periodize for sprinters as far as phases w/weights in conjuction w/track work?
I would think periodization would be max strength==>power(i e oyl liftings introduced)===>maintainance
3 phases to last about 40 weeks? NO OL’s for the first 3rd? Now I really need some clarification… 
Sorry, I am probably wrong, i was talking about shorter term(18 weeks)
It’s cool. Do you know how I would set up a program that would last about 30 weeks?
I’m not too knowledgable on long term periodization, but my idea would be to do it the way it is set up with each phase lasting 6 week(3-1-3-1 scheme) w/ the changing of intensity (for the 1st 3 weeks of the phase i start at 75% focusing more on speed and form, increasing 5% each week until the unloading week, where i drop 5%, then starting the next 3 weeks at 85% and increasing 5% per week until the unloading week occurs, then in the next phase repeating the same intensity periodizing, i suppose it would be possible to stretch this out more…) and once the maintainance phase has ended to restart the entire thing…Im not too sure though, xlr8 and David W or Charlie could probably giv u a better method…?
ESD: EXPLOSIVE STRENGTH DEFICIT
See example in my last post.
Numba56: 3:1:3:1 = 8 weeks!! i.e. 3 progressive, 1 unloading.
You can repeat this cycle indefinately. In very basic terms that’s what weightlifters do (although, depending on a lifter’s limiting factor, we often cycle the different strength components, i.e. Limit squat, limit pull, RFD etc)
If you include OLs, ALWAYS include them (the intensity and volume will vary depending on phase).
So just keep repeating 3-1-3-1 cycles year-round just changing intensity, density, etc.? How about the correlating basic themes w/cycles?
Sorry David, having a curious day 
haha damn, i hate adding, so in effect periodizing the intensity in the 3-1-3 approach like i have is correct? just always include limit strength and oly lifting(RFD) in every phase, but as long as intensity and exercise selection change(a couple exercises could change after the unloading week?) then the cycle can be repeated for as long as desired? also how could one improve their BSD
Damn it quit throwing accronyms out there 
What’s BSD?
Are you guys recommending changing exercises after every unloading week, including one buffer session a week, and always increasing intensity?
Also, what is limit strength and how do you incorporate it?
Damn I’m really out in unchartered waters for me.
No i was asking DAvid W about changing the exercises, and its Ballistic Strength Deficit(David W?), and yes intensity increases each week by 5%, until the unloading week where it decreases by 5%then it starts over, and DAvid W can help more with the description of limit strength.
and for periodization of intensity i chose wk 1 75%, 2 80%, 3 85%, 4 80%, 5 85%, 6 90% ,7 95%, 8 90%, then start it all over again
You always do that intensity (75-95) before starting over? And what about sets/reps? That’s what I’m most curious about? I know that has to have some change in it sometime.
The power versions of the clean and snatch are fine for an athlete but if you are lifting heavy weights, you will know that momentum does not ‘take over’ even on these lifts.
Actually, I think that David W generally recommends hang versions of the lifts for RFD. Personally I prefer the power versions from the floor.
For a sprinter, since you have to compete, I wouldn’t recommend indefinitely repeating your max strength cycles, even if you focus on different components. I would look at getting in a single 3-1-3 cycle and then go to maintenance on weights so you can intensify the speed work.
If you include OLs, ALWAYS include them (the intensity and volume will vary depending on phase).
Agree with this as a matter of fact, I’m struggling with how to keep these in my program on top of all of the other must-have’s.
I would not recommend changing exercises unless you need to work around an injury. Stick with squats, bench, power clean, snatch, rows, etc.
Limit strength is simply your max strength work. Heavy squats (say >80%) would be considered limit strength work.
Well yes i always use that progression before starting over, and as far as set and reps, low reps never more than 6, and higher sets (i like 5 for my main things, and 3 for others because my routine is very stressful), but i think heavy triples are the best w/ exercises that use 6 reps assistance things like for example a RDL, SLDL, etc… i feel like what i have been using(ive been using it since last jan) has helped me to improve a lot. My sprinting times hav dropped, my vert , SLJ, STJ, have all gone up as well as my weight room numbers. But this is what has worked for me. Generally 3 reps, 5 sets is good to follow, during the unloading week dropping to 3x3, and maintainance 3x3. xlr8, David W? I hope this helped answer ur question 400stud.
o xlr8 if u read my pm, could u pm me bak on ur thoughts on it