The “hypothetical” situation is …
Assume you have Benny, 19 yrs, 5’10 150 lbs 12% bf. Assume Benny has no competent coaching availible to him while he is away at university. Assume Benny is a sprinter, who is going to become a decathlete. Assume Benny’s PRs are
30m (HT, from first contact) 3.36
VJ 27.5"
SBJ 9 ft 3"
Squat 300
Clean 170
Bench 200
Snatch 130
100m 11.00 (e)
400m 54.82 (e)
1500m 5m 16s (e)
PV 13’0
LJ 20’1"
Assume Benny has no formal experience in the throws, HJ, or 110 Hurdles.
Assume Benny has not done the olympic lifts since spring, but is able to correctly do them.
Assume Benny assumes that he should focus on becoming as strong and as explosive as possible, because in addition to the decathlon being 85% strength, speed, and power events, next summer he can get formal training in the disciplines he has no experience in.
Which Begs the questions,
A) Is that a correct assumption?
B) Given the additional constraints of a full class load, fraternity and job commitments and a girlfriend, Benny has about 7 hours a week realistically (with the most time availible of course, on saturday and sunday, tuesdays and thursdays also) to train, how might Benny go about structuring a program?
P.S. I have some ideas and Im looking for detailed feedback. I posted here instead of another forum (i.e. planning and periodization) b/c I feel “Benny” will have the most to gain from increasing his 4 major lifts, while doing a maintenance volume of acceleration dev and basic, remedial jumps and throws.[SIZE=7] I am most interested in how to try to increase all 4 lifts as much as possible [/SIZE] (while still building the prepatory base for the Decathlon, which includes the 1500) over the nine month school year.
Thanks in advance, looking forward to some excellent responses…
In my mind, given your present abilities measured against your schedule, time constraints, and training goal, your best bet would be to bag the frat boy crap. Would you rather be spending your limited time improving your sport specific abilities or running around in a diaper on a quest to join the century club. LOL
In all seriousness, you made it clear that improving the 4 lifts is your primary training objective. Thus, you would best be served by implementing a training program in which the emphasis is the concurrent development of the various manifestations of muscular strength of which you have determined to be your weaknesses. Construct your program around bringing up your weaknesses.
I would recommend that you devote your OL’s,squats, jumps and speed to same training days and same training days to benching, upper body pulling, throws.
working skill/events and strength might look like:
Tues/Sat
AM throws
PM bench or overhead press
PM rows/chins
PM external rotator work
PM core
Allow your morning skill/event and speed training to cover RFD, speed endurance, anaerobic/aerobic endurance, thereby allowing you to streamline your evening training in the weight room.
Thanks, this is the type of response I was looking for…
In all seriousness on an OT note, Greek life (at least at my university) is nothing like Animal House. Basically, if you want to do something for our communtiy (the larger community around the campus, the campus itself, the students) you have to be greek. I love it. yes, we party, but that’s not all we do. Scholarship, Leadership, Service, Friendship. (P.S. i was my chapter’s Scholarship chair last semester. I made sure to help a guy in our house who has an adult form of autism bring his grades up. he ended up with a 2.6 instead of a 0.6)