gpp/spp strength training

[R3N3GAD3]

@tamfb

for example supersetting weighted drill with a non weighted drill. for ex:
squats/box jumps
gh/triple jumps

Well depends on your in-sport schedule and your rationale behind supersetting them. How intensive do you think practices will be?

[tamfb]

@R3N3GAD3

Well depends on your in-sport schedule and your rationale behind supersetting them. How intensive do you think practices will be?

bro everything im talking bout in this thread will be offseason training for track, like i said in my last post starting in late aug

[R3N3GAD3]

@tamfb

bro everything im talking bout in this thread will be offseason training for track, like i said in my last post starting in late aug

Oh right. I assumed ball practice in the fall.
Supersetting the stuff doesn’t really provide that much of an advantage imo, it’ll just tire you out much quicker. The only time I’ve seen advantagous supersetting is for stimulus changes in bodybuilding. If you need to get the workout done because of time constraints then do it to get it in by all means, just make sure your getting proper recovery obviously.

[mortac8]

@tamfb

about speed dl

Did anyone else catch that posting about that DiGiorgio youngster, and his use of a stiff-legged deadlift, performed in a fast manner? While the posting indicated that he does no O/L, take note of this deadlift. While he may be doing it simply because he CAN, I think perhaps there are some potential benefits there. Many of the Westside Barbell lifters perform a very similar movement as an adjunct to squat training. They call it a high-rep partial deadlift. It is done anywhere from once to four times a week, it utilizes relatively light weights (usually 25-40% of your typical max deadlift-I suggest staying closer to the 25% number), and is executed for 2 to 3 sets of 15-25 reps. However, the knees are bent. Exact execution is as follows: using an overhand grip (not an alternating one) and a shoulder-width stance, stand erect with the weight as you normally do when deadlifting. Now, from this position, lower the weight to a point about 2" below the bottom of the kneecap-and pull it back up to a lockout position as fast as you humanly can. When lowering the weight, let it essentially free-fall-and when it gets to that below-the- kneecap position, drive it back up IMMEDIATELY. Be sure to keep the back flat, head facing forward, and the butt pushed to the rear on the descent. If you use a belt, consciously push your abdominals against the belt. This is a very good habit to get into whenever doing any training of a squat or deadlift-oriented nature. After a very serious training injury, Westside’s Matt Dimel used this movement four times a week to help re-strengthen his body. Matt used 225 lbs in this exercise, and he was capable of an 821 deadlift. Much like a reverse hyper, this movement can be used more than once a week because of the weight involved and the high reps. A side effect of this training that we did not realize until later on down the line was-it increases your short sprint speed. Try it out, once a week initially, and go 3 sets of 20 reps. You will get a good training effect from the top of your traps to your calves, especially if you have a decent strength base. If you squat on Monday, try this exercise on Thursday, possibly following any pulling work you may do (high pulls, power cleans, etc.). You will find it to be a nice “finisher.”

Holy hell this became a long thread fast. I have used speed partial deadlifts (top end) in the past (2x20 reps 20% max). I’m a big fan of Caster’s stuff.

About the gpp. I would keep the squats lower reps (<12) and just do more sets to get your total load.

[R3N3GAD3]

@mortac8

Holy hell this became a long thread fast. I have used speed partial deadlifts (top end) in the past (2x20 reps 20% max). I’m a big fan of Caster’s stuff.

About the gpp. I would keep the squats lower reps (<12) and just do more sets to get your total load.

Haha yea we had an IM session on here.

How did you find the partials? Good/bad?

[tamfb]

@R3N3GAD3

Haha yea we had an IM session on here.

How did you find the partials? Good/bad?

ill try and speak for him, it went well.

[eroszag]

Progressing in a lift for an athlete should involve just getting stronger, not finding more favourable leverages IMHO.

I loved Caster posts myself.

[tamfb]

@eroszag

Progressing in a lift for an athlete should involve just getting stronger, not finding more favourable leverages IMHO.

I loved Caster posts myself.

have you ever done speed dl?

[eroszag]

4-5 years ago…but since I also OL, I didn’t used them long enough to judge

[R3N3GAD3]

@eroszag

Progressing in a lift for an athlete should involve just getting stronger, not finding more favourable leverages IMHO.

I loved Caster posts myself.

Why dont you do military presses intead of jerks then as an OL’er. I don’t see what your getting at.

It’s not like he’s using a machine to lift weights for him. There’s no problem in being able to choose your exercises…

[eroszag]

Because it is completely different…in the jerks you use your legs…in MP arms and shoulders…was reffering to the exercise itself…not just lifting the highest…example compare benche press to 5 board press, not to lunges…

[R3N3GAD3]

@eroszag

Because it is completely different…in the jerks you use your legs…in MP arms and shoulders…was reffering to the exercise itself…not just lifting the highest…example compare benche press to 5 board press, not to lunges…

I know that’s what I meant…

Jerks allow you to lift more weight so technically thats finding an advantagous position…

5board press to bench press is completely different though. 5board is to build top portion of the lift its not a substitute for an actual bench press. Are you talking about using partials opposed to full on deadlifts? Things like that? If that’s what your talking about I completely agree but something like not using a trap bar becuase its advantagous over straight…that we will continue to debate lol.