I have no clue what my track coach is going to make us do for training but all I know is that it has nothing to do with weights. I know you guys advocate running and plyo’s before lifting but, What happened if I lifted before running and plyo’s?
My In-season program for football looks like this:
Session A:
A. Barbell Squats – 2 sets of 8-10
B. Flat Dumbell Bench Press – 2 sets of 8-10
C. Dips – 2 sets of max reps
D. Standing lateral raises – 2 sets of 8-10
E. Dumbell Curls – 2 sets of 8-10
F. Crunches – 2 sets of 25
Session B:
A. Hang Cleans – 3 sets of 3
B. Goodmornings – 2 sets of 10
C. Bent-over Barbell Rows – 2 sets of 8 each arm
D. Rotator cuff work – 2 sets of 12 each arm
E. Abs
Should I implement this type of training during track season? Or should I buy CFTS and get my ideas out of that book?
Yes buy CFTS. My crude understanding of this is that during the indoor season you do a max strength phase (low volume/high intensity) and during the outdoor season you drop volume even further while maintaining high intensity. Speed after weights isn’t ideal but it’s better than no speed at all. Your CNS and muscles will be fatigued from lifting, leading to a drop in the quality of speed work you will do after.
Interestingly, Joe Defranco recommends one bodybuilding day and one high intensity day during the maintenance in-season phase.
Defrancos recomendation that youve stated refers to sports such as football and lacrosse where every day of practice is rather long, moderate intensity with high volume and allows not much time for weight training. (In track our track workouts last under 90 mins so it leaves us time to lift unlike football and lacrosse where practice is 2-3 hours and it doesnt follow the hard easy day like track). Anyhow the reason for the bodybuilding day which is to be done the day after games is to assist in recovery and help maintain muscle mass. The Max strength day which is supposed to be done Mid week is for maintainence of strength.
In some cases you have no choice but to lift before running. In my case, I have to be at football for lifting from 6:00-7:30 in the morning. Then I’m back out on the track from 3:00-5:00 in the afternoon for that practice. However, if you can work it around so that you do your track workout and then lift that would be an optimal setup.