That’s the general idea
The way I’m seeing it, (If one were a believer in Prilipin’s chart as a useful guideline), this spreading out would possibly lead to a template of:
Mon- 2x1-3@80-90%
Wed- 2x1-3@80-90%
Fri- 2x1-3@ 80-90%
Doing triples at 80%, doubles at 85%, and singles at 90% all need about 5-6 work sets according to Prilipin’s chart. So 2 sets a session at a given load works out nicely for 3 days a week, and 3 sets per session would work for 2 days a week.
How is the required rep scheme affected by the fact that you’re already very warm after recovery from the sprints? You can move rapidly from a warm-up set far below 80% to a reverse pyramid - singles or doubles up to the working weight.
When I wrote 2x1-3 @80-90%, I meant on any given session you choose one load (80%, 85%, or 90%) and perform the 2 sets of appropriate reps.
I did not mean that one would work up to let’s say: 1x3@80% and then 1x2@85%, with those two loads making up the session’s two sets.
So yes as you say, a rapid warm-up can take place and the athlete can jump directly to the working weight of the day, with few sets (if any) done within 10-15% of the working weight.
I get it now.
print work has watt outputs higher than in the gym, though many other sports would be lower.
Additionally you can look at peak watts, watts/sec, and sessional watts output.
where can we get the ballpark numbers for those figures you mention?
(sprint watts, sprint joint loads etc)
you at some point mentioned that the hip recieves 7 times more force than the ankle, what is the original source for that?
I’ve tried many different ways.
3 squats days, really pushing every other workout, or 2 squat a nd a front squat day, or also just one squat day, with higher volume.
The best gains I 've made and seen on my athletes came from a high frequency, low sets protocol.
Charlie is relly on the point stressing the minimal need to warm up after sprints., so you save time, energy and joints:)
when focusing on acceleration for the bobsled season, (and multithrows and jumps) , I’ve always used really low sets and reps, (e.g. 3x 3-1) in squats and benches, plus 5 sets of OL AND A COUPLE OF ASSISTANCE EXERCISES;i’VE ALWAYS GOTTEN stronger and also bigger!
There was a study done by a Prof Gord Robertson in 1987 on Ben that showed output at the hamstring around the hip at 3500 watts while at the same time the output at the ankle was 500 watts.
Beyond that, I don’t have any “secret tables” for sale or anything (hmmm… that’s a thought!) nor did I ever use any such quantified information in the development of training plans.
I just want you to think about how work is distributed and what the cumulative effects are.
Hey Charlie - Are the details and results of that study available anywhere?
No. I just remember him talking around the beginning of the 1987 outdoor season. The study he did was done from high speed film at the Ottawa indoor meet from the 5.55 50m WR. He also was in Provo outdoors though I don’t know what, if anything he did there- Ben was slightly injured, and, though he won, only ran 10.10.
(I meant to say I don’t know if it’s published but it might well be.)
The article based on what I believe was the study Charlie spoke of was titled-“Power in sprinting”. by E.D. Lemaire and D.G.E. Robertson, Canada. It appeared in Jess Jarvers’ third edition of Sprints and Relays. It originally appeared in-Track & Field Journal, Summer, 1989.
Shows you what I know (and you thought I made it up!)
lol cool thanks.
no i know i was just curious:
http://www.sportmedab.ca/pdf/Power%20Sprint.pdf
check this out quotes this about hip and knee power outputs at elite and sub elite sprinters. The values of concentric contractions in the hip and knee pretty much clears up the very known fact that the hams are back extensors:p 3000 vs 200 watt, lol
cant seem to find the other study though:( if anyone has it…
Charlie, does the above amount to the same level of stimulus? (and ultimately elicit the same level of response?)
Good question and tricky to answer.
Will it result in the same level of stimulus from the weight portion of the workouts alone? - No.
Will it result in a GREATER stimulus overall when combined with the speed portion as well? YES.
So, does this mean in an injury period with no speed work, that you would concentrate the volume of lifts into less days?
You can vary the intensity/volume within the same number of days with the additional stimulus capacity you now have to work with.
For example, perhaps bench goes up EOD, Squat 1x/wk, and so on, up to the capacity you decide you have.
Hmm… So if we have a finite envelope of CNS resources (sprints + weights + plyos, etc.) , how does a more even distribution lead to a greater overall stimulus?
Not more even per lift necessarily as you can raise each lift once within the week yet keep the overall program relatively balanced by varying which day each lift is raised.
One way to think of it is: If you’re running close to capacity throughout, how much can any single session’s total output be raised before overtraining sets in?
Is there were having a hi/lo, limiting the intensitys and a deloading week becomes important to not overtrain. Or are there other parts of training that I seem to be missing