I run the 100m and have meets every wednseday and saturday. I need to lift on monday and thursday and want to do something full body. I want to incorpoarte these lifts but need to know if that’s a good idea and what the order of the lifts should be as well as rep/sets and volume.
The lifts are: SLDL(4x6)
Squat(4x6)
Bench(4x6)
Clean and press(4x6)
I would put your lower body lifts on Monday. I would add a few auxiliary exercise. Do upper body on Thursday.
where would clean and press fit in to an uperr/lower body split? and could you give me some examples of auxilary lifts? thanks
If you do lower body lifts consistantly two days prior to your meets, your performance will more than likely suffer as you are probably not giving yourself enough recover time, depending on the amount of fatigue you induce. And if that was a bet, I’d take it every time. In my opinion, don’t be so concerned with such a structured planning, both in regarding days and movement/methods. This way usually results in performance decreasing and injuries elevating.
What about numbers and the fact that this should be a maintenance program during the competition season? Wouldn’t the ability to spread the lower body lifts out allow for lower numbers per session (more on the first session but some carried over to the second)? What about the squat (65%of Motor Units) and bench (35% of MUs) on thurs, but for 2 or 3 sets of 2. How do you feel about 4 x 6 in this phase? Wouldn’t 2 x 3 to 6 Mon for SLDL, Clean and press (> 90% of all MUs), and bench be better?
Yeah, I feel that changing the “intensity” and rep and set range will make it more ‘user friendly’. I would imagine though that 4 x 6 would be to much, depending on the training percentage used. More important than the numbers being used, how much fatigue is this causing and how quickly can he recover from it? If he’s still holding on to tension from the previous training session one a meet day, injury potential is going to be greatly raises, and performance will be decreases, potentially. I also try to avoid pre-programming someone to do say, lower body weight training on said day, simply because it may help one week, but as the season rolls on, it may become a hinderance. I prefer to adjust and adapt as we go along. This way I’ll try to give them what they need, as needed. It may be weights, it may be plyo’s, it may be rest, it may be recovery means. But no matter what it is, it will help them get better that week. I hope that made sense. 
I agree that you need to be flexible about the workload. That’s why I always had them lift after, with whatever was left in the tank. Lifting immediately after had the advantage that they were already warm and didn’t need too many warm-up weight sets before getting to the key reps.
The other thing to remember is that you still have another speed session after the Mon weights and before the meet anyway.
Yeah, I agree with you on both those points. Lifting afterwords has it’s avantages as you mentioned. It puts the main priority first, and when total fatigue is taken into account, results will be seen over and over again. It’s a great way to “kill two birds with one stone”.
So are you saying that the program should have heavy lifting on monday and on thursday lighter loads?
anyone? thanks
Not much difference in loads -mainly numbers. While the load may be quite high, it is easily handled at the numbers used.
So how does this look as an in-season maintainance program?
Monday
Squat 4x6 ME
Deadlift 3x8 Auxiliary
Pull-ups 3x8
Thursday
Bench4x6 ME
Push Press3x8 Auxiliary
Dips-3x8
Yeah it looks fine for a maintence program, but why limit yourself to only doing maintance in-season. I understand that this is common, I too have done plenty of it. Would it not make more sense however to train the lagging function on your available training days (whatever that may be at said time), thus increasing your performance and maximizing your time. If you could/would use your available days for that, you would continue to get better, not just “maintain”.
I’d like to see lower numbers on Thurs as in the previous example we looked at.
Based on the concept that stimulus is the key to the general advancement of overall strength, the reduction of stress in one area allows for the elevation of stimulus elsewhere- but with a loop-feedback response. My experience has been (in a program where weights always followed and were subservient to speed) that weight strength marched ahead in a very steady fashion, regardless of the swings in numbers and poundages. This could explain the screw-up PB in the Bench that Ben had in Seoul, where we loaded the bar wrong as we were unfamiliar with the Olympic plates (and he was significantly unloaded from the sprints).
im sorry but you guys are talking way above my head. could you jus tell me what you mean in simpler terms. thanks
I just think all elements of your training will advance with lower rep numbers for the weights, esp on Thurs.
With lower number of reps on thursday does that mean that the weight would be alot heavier than on monday?
[QUOTE=Charlie Francis]
Based on the concept that stimulus is the key to the general advancement of overall strength, the reduction of stress in one area allows for the elevation of stimulus elsewhere- but with a loop-feedback response.
Interesting, So are saying that intentially training weights at a lower volume will cause a rise in potential in sprinting? This sounds like the idea behind tempo running. Have you found that this works better with different types of neural output (i.e. sprinting and weight training)? This makes sense. In your finding of this was fatigue inducement adjusted to see if this ebb and flow still occured when fatigue (volume) was more tighly controlled, thus causing specific supercompensation at certain times? By that I mean, if you got your sprint training dead on to stop exactly when you induced enough fatigue, would you still see this phenomenon that you described.
[quote=“Kaczmarski”]
Tempo training would be separate as the weight intensity would never be that low. What I’m saying is that, in my experience, max strength is maintained longer into a maintenance phase with higher performance/strength athletes. This has implications on:
1:Where you might place a max strength phase.
2:How long subsequent max strangth phases would have to be after the first max phase of the season to regain or advance max strength.
3:How intense the sprint work can be and when. (max speed, as opposed to shorter acceleration, requires a high level of flexibility which is tough to combine with the pursuit of addn’l max strength)
4: Maintenance percentages can be kept higher and can be held for longer with lower numbers of lifts.
In a maintenance phase the weight percentages are held close to your max lifting weights but for lower overall numbers, and that would apply to both Mon and Thurs.