http://www.dragondoor.com/cgi-bin/articles.pl?rm=mode3&articleid=269
hmmmmmmmm…makes one think doesnt it…
Surely simple enough. Except that bodyweight and mass increases have just as much to do with eating then training. Barry Ross is a pretty good sized cat himself.
My impression from reading the article is that they trained 6 day per week is that right? All he said was 3 consecutive days. I could see that routine 3 alternate days per week being very effective.
Deadlift
Push press or Bench press
Clean or Clean and Jerk
Ab exercise
2-3 sets of 2-3 reps using a step-type loading approach.
Ex:
session 1 100 x 2 x 3
session 2 105 x 2 x 3
session 3 110 x 2 x 2
session 1 105 x 2 x 3
session 2 110 x 2 x 3
session 3 115 x 2 x 2
session 1 110 x 2 x3
session 2 115 x 2 x 3
session 3 120 x 2 x 2
Am I the only one who thinks Allyson Felix is a beauty? That pic looks like an old one but seeing her at the olympics made me wonder why I didnt see her mentioned in any of the “hottest female olympian” threads.
I see he uses the deadlift over the squat. I know this has been discussed before, but what do you people think of that? Do any of you train with the deadlift rather than squat?
Allyson Felix is a beauty alright, as is the blonde at the bottom of the article…
I use deadlifts instead of squats, but that’s because I work out in my basement and I don’t have a squat rack. I think deadlifts are effective, the only drawback which many on this forum have mentioned is the huge CNS stress of very heavy deadlifts.
Allyson Felix is gorgeous, but alas, too young for an old cat like me!
i think the key would be just to use exercises that put a lot of stress of the posterior chain, ie deadlift or box squat. My question to him is what about throwing in a unilateral exercise to insure that there is balance between the legs? And as for football players, he is suggesting to keep bodywieght low? You cant be competitive at any position besides corner and wide out and be small, theres no chance. I think assistance work is a good idea, i mean a higher bench press results in a higher neural stimulus correct? And higher deadlift and squat levels result in higher potentially applicable force correct? So why not use some assistance work(not to the degree a powerlifter does) to increase the lifts? Only seems sensible to me…
Nothing to complex, simple and effective. But the ‘3 consecutive days’ thing seems odd.
Also would this be as effective for a more mature athlete?
Moreover a mature male elite sprinter?
And yes Allyson is a hottie (especially when she’s rockin’ the braids!) How old is she?
I think an interesting point is the mention of the freshness and apparent readiness and willingness to train on the track these workouts left in them.
When choosing an approach in strength training for sports shouldn’t be a factor the actual stimulus or otherwise disturbance the work in the weightroomn actually brings to the athlete’s sport training performances in the short term? And particularly in cases such the one mentioned, where the sport activity itself is performed after the strength load.
In my experience with swimmers- who usually train in the pool after the weight session,and whose in water performances are easily thrashed by excesssive or inadequate work in the weightroom,this seems to be a very crucial factor.
Interesting stuff
I dunno the blonde on the right doesn’t look half bad 
Another benefit of using the Olympic Lifts!!!
Also would this be as effective for a more mature athlete?
Moreover a mature male elite sprinter?
The stronger the athlete the more stress they put on the CNS which is why you don’t see many top deadlifters in powerlifting deadlifting more then once/week or even once every 10 days. But I would say the training program outlined would be a quick and efficient way to get a person pretty strong… up to a 2.5 x BW deadlift or 2 x bw squat. Just maybe a bit too high in frequency for someone that’s already really strong and who is already out on the track draining the CNS 3 x per week.
I’m not that big… well, maybe I am
The workout was 3 consecutive days per week, not 6 days per week.
The 3rd day was always the heaviest day, and it often was the day before a meet.
we’ve done 4 straight and 5 is possible but not necessary.
The full workout can be completed in about 75 minutes or less. A significant portion of that time is taken by the 5 minute rest time between sets.
(the reason for 3 consecutive days? It fit my schedule at the time but it also shows the minimal need for recovery)
Squats are counter productive to this workout for several reasons
Bodyweight and mass increases do come from diet, but also from a workout that causes increases in mitochondrial fluid–the result of most of the workouts I’ve seen, and used, over the last 25 years or so.
The article is interesting but fairly useless without knowing the rest of the micro. (specifically the running workouts, what phase you are in for the season, timing of workouts, and progression of intensity)
ie:
did they do these workouts before track work or afterwards?
Was it broken into weights/tempo, speed/weights, weights/tempo or some other variant?
What were the recovery modalities used? how was strength endurance targeted?
Tons of unanswered questions.
Bear…I guess you are Mr.Ross…you answered an e-mail of mine yesterday…Welcome on board!
What would a basic look of the training week look like on the track when doing a lifting program like this in GPP, SPP, Pre-Comp, and Competitive season?
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just as a little observation, the weight training program looks to be a less is more approach and uses basic big body moves.
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As well Mr. Ross, what about adding a couple exercises after the main one. ie
Bench, Squat then
Assistance 1 -
Unilateral Upper
-
Pull/Chin Up Variation
-
External Rotation
Assistance 2 -
Unilateral Lower
-
Unilateral Triceps
-
Unilateral Back
-
Rear Delt
In circuit fashion, reps kept to 6 per exercise, 3 sets, very basic, low reps, to keep from hypertrophy, but enough to keep muscle balance and help with core lifts. -
What are the forums thoughts on this?
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And as well do you consider plyometrics strength moves and to be performed in the weightroom(appears that way in the article, just trying to be sure)?
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If an athlete were to not require special endurance training, would you recomend splitting up plyo and weights? via rather than a special endurance day, a plyometric only day?
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Does something like this look appropriate
Day 1-Speed and Strength
Sprint
ME Upper and Lower
Assistance circuit 1
Day 2-Speed and Strength
Plyometrics-1 vertical, 1 horzontal
Strength Endurance work(running a’s and b’s, lactic acid work with dumbbells)
Day 3-Recovery
GPP Work, technical work(could be tempo, bodyweight circuits, etc)
Day 4-Speed and strength
Sprint
ME Lower and Upper
Assistance Circuit 2
Day 5-Recovery
Similar to day 3, do less if felt.
Day 6-Reocvery
Half of day two or rest
Day 7-rest
Exercise Pools
ME Upper-Flat, Decline, Incline bench press
ME Lower-Box Squat, Snath Grip Deadlift off platform, Trap Bar deadlift off platform, Sumo Deadlift off off platform
Unilateral Upper-Flat, Incline, Decline DB bench press
Pull/Chin Up Variation-Sternum, Lever, Reg, Mixed Grip
Unilateral Lower-Bulgarian Squat, Step Ups, Lunges
External Rotations-Cuban Press, Different Kinds
Unilateral Triceps-Tate Press, Skull Crushers, Extensions
Unilateral Back-Seated Power Clean, Row
Rear Delt-Face Pulls, Elbows out rows, Rear Delt Raises
ie for a football player, thrower, or short sprints sprinter(60m, 55m)
I don’t get the daily split of componants. You have speed/strenght two days in a row then rec day, then speed/str then rec for the rest. Why not then plan for speed/str EOD when you end up with the same no of sessions anyway- and are always in a better recovery status for the second such session of the week?
What a perfect illustration of how behind the times the MAJORITY of the performance coaching field is here in the US…It took a Harvard Professor to illustrate the importance of Relative Strength/Power and Stride Relaxion as being of paramount importance to sprinters. I guess it takes a graduate degree from Harvard to master the obvious. Come on…Unbelievable.
Charlie, you must be tired of shaking your head at this type of “groundbreaking” information uncovered by western professors.LOL.
Wait…News Flash…This just in…Biomechanists from M.I.T have recently discovered that squatting with a low bar position decreases the length of the moment arm between the load and the hips causing a greater forward trunk angle; thereby placing increased stress on the erectors, gluteals, and hamstrings which are known to only a elite subculture of strength scientists as the…posterior chain. The M.I.T. professors went on to postulate that that this increased strength as expressed by the posterior chain group would facilitate an enhanced force-posture state which may potentiate greater starts and drive phases in sprint performances.
April Fools! If the west, with few exceptions of course, would pull their heads out of their assess we would observe that ‘almost’ EVERYTHING strength/speed science related was discovered 40 years ago in the former Soviet Union and Eastern Bloc.
James
Plyos work fine after heavy deadlifts, or in my case together in a circuit with dealdifts. No problems here, in fact you get a nice CNS excitation effect. Squats aren’t too bad either
olys not sure - I always do them first and in circuit with warmup sets of heavys quats/deadlifts. Works well - they each help each other to fire up quickly