Check your box!!
For example:
Mon: 3x10x80
Wed: 2x10x80
Fri: 3x10x80
Using sets of 10 I’d go:
High day 3-4 sets
Med day 2-3 sets
Low day 1-2 sets
I should note, however, that I always go lower reps with the squat for my guys.
So, assuming the percentage is the same for both, if the bench was sets of 10 then the squat would be sets of 6-7.
I do this for two reasons:
1- is that the legs take much more abuse during the training regardless if we’re talking American football or T&F
2- is that the MU demand is greater for the squat then the bench so the squat work, again if the percentages are the same, is inherently more demanding.
So if you want sets of 10 then I’d reduce the squat percents.
Alternatively, if you want to keep the percents the same then I’d reduce the repetitions per set
Even if the athlete is using a 10rm for the %'s, for example athlete 1rm for the squat is 100lb, 10rm is about 70lbs and 80% of that would be 55lbs.
I thought the buffer system would prevent some of the problems you mention below.
Sample Training weeks:
Week 1 of GPP: ACC Block
Mon: 300
Warmup C
5x10/5x20/5x30 sled
box jumps 3x5
pc 4x5
sq 3x10x80
rdl 2x10
Tue: 1000
Warmup A
OHB x6
squat throw x6
single hop x6
double hop x6
single hop ohb x6
100-100-100
100-200-100
100-100-100
bp 3x10
db rows 3x10
weight circuit A x10
Wed: 180
Warmup W
3x10/3x20/3x30 sled
box jumps 3x5
cp 4x5
sq 3x10x75
hypers 3x10
Thur: 800
Warmup Z
acc 1 x8
acc 2 x8
4x200
bp 3x10
pullups 3x10
weight circuit B x10
Fri: 300
Warmup C
5x10/5x20/5x30 sled
box jumps 3x5
pc 4x5
sq 3x10x70
rdl 3x10
Week 4 of GPP: MS Block
Mon: 320
Warmup C
2x4x40 sled
box jumps 4x5
pc x5 x5 x4 x4
sq 5x5x80
bp 4 4 3 3
pullups 3x10
rdl 2x5
Tue: 1600
Warmup A
OHB x6
squat throw x6
single hop x6
double hop x6
single hop ohb x6
100-100-100
200-100-200-100
100-200-200-100
100-
Wed: 240
Warmup W
2x3x40 sled
box jumps 3x5
cp 4x3
spilt squat 2x5
shoulder press+row 4x6+4x8
hypers 3x10
Thur: 1400
Warmup Z
acc 1 x8
acc 2 x8
7x200
Fri: 320
Warmup C
2x4x40 sled
box jumps 4x5
pc x5 x5 x4 x4
sq 5x5x65
bp 5 5 4 4 3
pullups 3x10
rdl 3x5
Well, then the question becomes are you going too light during accumulation
here’s why:
We want the transition from accumulation to max strength to be a smooth as possible in order to minimize adaptation stiffness.
Thus, depending on your strategy for max strength the last week of accumulation should be within 10% of the first week of max strength. In order for this to occur, and in order that you are not making excessive jumps during accumulation, we know that accumulation is going to have to begin at a defined point, intensity wise, relative to the first week of max strength.
For example (relative to the information you sent me): if the first week of max strength is 80% of 5RM then the last week of accumulation should be somewhere around 70-75% of 5RM. Thus, week 1 of accumulation should be around 50-60% of 5RM.
We are on the same page, week 3 of acc squat will be 285x10 and first week of MS block squat will be 5x5x295…
You might consider reducing the amount of weight training exercises on your speed days, during max strength, to 3 (ergo powerclean, bench, and squat)
AND
you might consider swapping RDL for hypers by performing the RDLs during GPP and the hypers during max strength.
This is what I have my skill players do.
The hamstrings are getting enough beating, especially for you as a sprinter, as a result of the 30-60m speed work.
we know that track work must take priority so you’ll be able to push the RDLs heavier during GPP as the competitive stress won’t be there from the track. Then when max strength rolls around, and the speed distances increase, you no longer need be concerned about the added hamstring stress from the RDLs and, instead, get the flushing effects of the hypers the next day after tempo.
In this way, you can perform the hypers along with any pull ups/upper back work and other auxiliary lifts on your Tempo days during max strength
I want to work the rdl’s hard in GPP also remember my first ms block is week 4-6 of GPP so the sprint work is still lower intensity.
Week 1 of SPP:
Mon:
Mon: 360
Warmup C
2x30 sled
2x30 blk
4x20 efe
p skips dis 2x30
p skips height 2x30
Throws x20
ps 8x2
sq 3x5x80
bp 3 3 3 2 2
lat pd front 3x8
Thur:
Warmup W
2x30 3pt
3x4x60
A’s 2x30
pc 3 3 2 2
sq 3x5x65
bp 4 4 3 3
weight circuit x10
right, what I’m saying is to consider dropping the RDL during max strength OR significantly reduce it’s intensity.
I understand your comment above but my question was since the speed work is mainly sled work in the first max strength block would you still prefer to drop the rdl?
Looks better to me.
Once the speed work picks up, i.e. post-GPP, think ‘money’ work on speed days and all the other ‘gravy’ work on tempo days.
I didn’t post this part but what’s your thoughts on complex training: For example:
Mon:
ps/low box depth jump x3
squat/rocket jumps x5
Thur:
pc/1 leg box jump x5
spilt squat/lunge jumps x5
I’ve used the complex method on numerous occasions with both my athletes as well as in my own training and seen positive results.
I wouldn’t recommend two complexes for the same muscles groups in a single session, however.
Why? Any research I can read that explains why I shouldn’t use more then one complex for the same muscle group.
Rocket jumps and lunge jumps are both low intensity jumps, low box jumps are done on a 4in box and the depth jumps 12in box.
Probably, only because even though it’s sled work, by that point, you’re faster with the sled and the intensity inherently becomes greater. Lastly, I’m always fanatically cautious about over stressing the hamstrings regarding speed/power athlete training.
Thanks and I totally agree with your comment.
Both theoretically and practically I have found that the more muddled the training session becomes the more difficult it is to scrutinize the significance of each means beyond what’s obvious.
I prefer to minimize the means directed towards the same muscle groups/movement patterns in order that I may objectively determine what’s truly beneficial versus what can be eliminated or moved to an auxiliary status.
You’re more than good by having one tonic/slow-strength means and one phasic/speed-strength means per session for the same muscle groups/movement pattern.
EDIT…
I must note, however, that I have no objections against more than one speed-strength means for the same/similar muscle groups if the pattern of movement is different (ergo a vertical jumping movement and a horizontal jumping movement, etcetera)
what is warm up C and warm up W. cheers.
1: Jog-Skip
2: Quick Static stretch
3: Dym mobility
4: Drills
5: Builds