Charlie,
-Does placing weights after speed work to further imprint the first (speed) stimulus?
-Can I infer that because weights are not an end in themselves and most have not fully reached their strength potential, that weights can be improved with less than optimal means, as well as results, unlike speed training?
Weights are placed after because of priority in training, and you could say that they “top up” the stimulus. The percentage and nature of this will change throughout the phases. For example, at the very last minute before a major competition, the weights might concentrate on the Bench and make up a HIGHER percentage of the overall stimulus employed because:
1: the vol reduction of speed and the restriction of intensity to 95% of best time greatly reduces the sprinting portion of the stimulus.
2:An exercise that does complete the planned stimulus level but does NOT fatigue the muscles most directly involved in the event to come shortly after is very desireable.
3: The overall stimulus is still well below that found during the most intense training periods.
Would this be any better?
Monday
Squat 4x4
Deadlift 2x8
Pull-ups 2xFailure
Thursday
Bench 4x4
Push Press 2x8
Dips-2xFailure
I’m not sure I’d use a failure routine in the comp period, but, if I did, I’d do one exercise right after the competition, giving the maximum recovery time till the next meet
I guess it will look like this then:
Monday
Squat 4x4 (@ 80% of 1RM)
Deadlift 2x8 (@ ~ 65% of 1RM)
Pull-ups 3x8
Thursday
Bench 4x4(@ 80% of 1RM)
Push Press 2x8(@ ~ 65% of 1RM)
Dips-3x8
i suppose, you can still use reps to failure, but only on Mon for max recovery till next meeting and this perhaps doesn’t have to be done every week (e.g., every other), and
you can use high intensity for maintenance in weights, but change the reps for variety and better recovery
also, i believe that this same high intensity might have to be taken down the further away you go from your max strength phase
others?
in terms of volume would 4x4 for my max effort lift and 2x8 for my auxiliary be okay? both add up to 16 reps but i just kinda wanna know.
Yes, the auxiliary rep numbers will always be a bit higher, though these numbers might be gradually lowered, or even dropped approaching the final taper.
Not sure what you mean by max effort lift here; surely not 4 sets of 4 w/ your max??
Louie Simmons has a good article on Prilepin’s table here:
http://www.elitefts.com/documents/importanceofvolume.htm
the jist being that there as an optimal rep range. You may vary this to suit your needs, as Prilepin worked with OLers and Louie PLers, but still, there’s some stuff to think about.
Thanks for the link but I was assuming he meant Primary lift, with higher percentages. Sorry, I should have clarified this.
Juggler, the table is a little confusing but good post. From the looks of it it seems like 4x4 for my primary lift and 2x8 for my secondary lift is ok?
You have to watch not only rep range but what % of 1RM you’re using. The basic idea is to make sure you don’t overwork by doing too many reps (per set or per w/o). With 16 reps of 80%, you’re right where you want to be, according to Prilepin.
I wonder why you use push presses as assistance, though. I’d prefer to see rowing, either one arm or two. Just my .02 
I try to have a leg day that invovles pulling and then have a push day.
Regarding rowing movements, I don’t have access to a good seated row. Are one-arm bent-over dumbbell rows more focused on the shoulder while a two-armed seated row hits the lats and back area more? Solutions?
I forget where I read this(PLUSA?) but the idea is that a one arm DB row, with your other arm on a bench supporting you for stability, can actually hit the–damn, cant remember what it’s called–but if you first shrug, then pull, you hit the back a little differently and also reduce stress on the low back. The idea is that if you do other work for the whole back, you don’t need the additional strain of regular BB rows, so you can get the upper back benefit w/ these.
Two more cents: many ppl do these w/ one knee on the bench, but I always liked to just use an arm for support. It seems to me that I don’t want to get any more isolation that I need, preferring to keep as much whole-body integration as I can while still getting the benefit of the partial isolation?
Hey-WBI! Maybe I can write a book about it.
OK, I see–but it seems that PP are a little redundant to benches for upper body, and also add work to your lower back. But if they’re for assistance, keeping the weight light like you indicated, then that’s probably okay(not that I’m the judge of what’s okay or not :rolleyes: ).
I’m already doing squats and sldl on one day and bench and pp on the other. do you think i need more lifts?
anyone? thanks
With my routine I’m planning to fix my hamstrings since main compeition begins in 1 month. I am trying Mondays and Fridays are hamstring days where i perferm at most 12-16 reps of hamstring work on each day, explosive monday heavy on friday since I have recovery time.
Tuesdays and Thursdays I will lift upperbody, then I have a few hours before practice starts then after practice I will work legs with 3 OL like cleans, deads, and I’m leaning towards one legged squats over regualr squats. And trying to keep those numbers around 3x6-8 with explosive manuvers in mind. I feel it seems ok anyone have any objections or additions that could help me out? Wednesdays are off for rest and studying.
That seems like a lot of lifting days while in-season. Don’t you think your running on comp days will be affected?