Is it more efficient to build this strength with sub max loads reps in 5-8 zone with 70-80% or reps in 1-3 zone with 85-95%+?
Athlete A: Maintain strength with low volume, low frequency, high intensity (>85%) reps, as competition schedules allow. Most strength worked focused on RFD. Light to moderate weights (40%-70%) lifted explosively, plyos, and sprinting.
Athlete B: Improve strength by including high intensity reps (>85%) at reasonable volumes and frequency (as training allows), but not ignoring RFD. Also include Light to moderate weights (40%-70%) lifted explosively, plyos, and sprinting.
I think high intensity (>85%) loads are more effecient and more effective at building max strength, and should be included unless doing so can be demonstrated to interfere with primary training goals.
I’m hoping this will spread the CNS impact of the wieghts enough so as not to hurt speed… Wednesday weights is RFD and Incline making it slightly submax.
I think the main problem with 85%+ is the CNS drain, if you can manage it properly I don’t see the problem. For animals like Bolt and Powell stimulus away from the track isn’t needed… I’m not sure thats the case for us mere mortals.
I just came over here right now to get away from a discussion of pretty much the exact same thing on a rowing board.
The general consensus over there was that crews that do more mileage pull away at the end. Of course, you can tell they did more mileage because they pulled away at the end. And big people are only a little faster than little people, so strength doesn’t matter. And world class athletes are genetic freaks, so you have to leave them out of the discussion. This board is so much more logical and scientific than that one that it’s ridiculous.
Not really, I compete from Jan-Aug and from sept to dec speed is still number 1. This year I decided to use a buffer setup for example 3x5x90% of 5rm or 5x5x80% of 5rm etc. I use 89% for 5 rep max and 99 for 3 rep max, I think the 3 rep is was heavy and probably should be in the 93% range.
Powerlifters for many decades have loved 5x5 (increasing the weight once you can get all sets and reps) and I do not know of anybody that can do 5x5 with >80% unless they are taking very long rests between sets. I don’t see the need for a sprinter to really lift more intense than that, which is already on the upper end of what I would do for the majority of the year.
Maybe over 85% of their old 1RM, not of their current status. I don’t know many people who can even do a 5RM @ 85% of their REAL 1RM, let alone 5 sets of it.
It depends. Like I said, I’ve never seen someone able to do 5x5 @ 85% of their real 1RM. If they put in something that is a bit easier than their true 1RM (perhaps what their max that they could do on any given day or a gym max or something like that), then it is possible. The other thing is that a lot of people might simply get better at the lift. A lot of people just switch their lifts and add “5%” (or more) of strength onto the lift, mostly just because they haven’t done the lift much before and become more skilled with it.
I think there is more carry over to track when you train the muscles, not movements.
I have always been strong in the weightroom with singles and triples, but anything but the right muscles for speed lifted those weights (with me anyway)
Feel much better with MUSCLE training at higher reps, 6-10.
Question:
Since it’s going OK, why not stick to general 6-8 rep stuff in SPP and push the speed ? Do I have to go heavy ?
I can save the heavy stuff for peaking periods … ?
If you’re continuously getting better, why change anything? That might be the better question IMO. Plus, you don’t have to necessarily go heavy with lighter weights. 80% isn’t light by any means (5 reps @ 80% of true 1RM will be work for anyone, even if there are a couple left in the tank) so you could do that for sets of 2-4 if you wanted to change things slightly.
I’m a pretty good level long jumper (7.85m +) and i think it’s vital to lift in the 1-3 rep range at 85-95%. Think about the demands of the LJ and to me it’s easy to figure out why it’s so important.
For a sprinter however, i think it’s still important but slightly less important as power has to be transfered over a long time period…Still should always be in the program though.
Your work capacity must be low. 5x5 @80% after a track workout is not that much. I’ve known many good athletes who do much more than that in one session and even more when they do 2 sessions in a day.
It was >80% so 5x5x85%+… My speed workouts are at times 1000 meters, 20-50 hurdle hops then off to the weight room for cleans then squats. It’s not about getting through the workout but is it ideal?
Well 1000m of speed is much higher than what i do and also you do more hurdle hops than i ever do as well so i can imagine now why you’d be tired for the weights.