It’s getting close to that time of the year to start thinking about the upcoming GPP training. I have decided to keep my GPP at 7 weeks but I will only have 3 weeks of accum weights and 3 weeks max strength with 1 week unloading.
Charlie during this short 3 week accum phase do you have a problem with squatting 3 times per week? For example:
You might consider using the same weight each session and manipulating the volume instead.
From here, increasing the intensity each week and adjusting the volume each session.
I suggest a high, med, and low volume day; although the sequence in which these days are arranged over the week is up to you and should be compatible with the volume of sprints, jumps, throws for that day.
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
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
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.
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 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?
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.