Notes:
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Weight lifting 4 x per week.
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Recovery sessions 2-3 x per week: Tempo running, light pool work, etc.
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Change exercises every 3 weeks.
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1 minute rest between sets, 2 minute rest between exercises
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Stats: 5’ 10", 165lbs
Week of Monday, November 7th
Monday - Explosive Legs
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Power cleans 8 x 3 @ 50kg
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Clean pulls from blocks (below knee) 8 x 3 @ 80kg
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Walking lunges w. barbell 4 x 8 @ 40kg
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Hanging knee raises 3 x 12
Tuesday - Explosive Chest
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Explosive bench 8 x 5 @ 35kg
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Clap pushups 4 x 3
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Push press 4 x 6 @ 40kg
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Standing tricep ext. (OH, w. plate) 3 x 12 @ 15kg
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Tricep pull down 2 x 12 @ 50kg
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Dominator (stand. barbell twist) 3 x 40
Wednesday - Rest
OFF
Thursday - ME Legs
- No training: legs and back too sore
Friday - ME Chest
- No training: chest and triceps too sore
Week of Monday, November 14th
Monday - ME Chest
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Bench press 5 x 1 @ 62.5, 65, 67.5, 70, 72.5
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Wide grip bench press 4 x 3 @ 60kg
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Incline bench press 3 x 6 @ 50kg
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Lateral dumbell raises 3 x 10 @ 7.5kg
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Lat. pull down 4 x 10 @ 50kg (supine, prone shoulder w., prone wide, prone ex. wide)
Tuesday - ME Legs
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Front squat 7 x 1 @ 60, 62.5, 65, 67.5, 70, 72.5, 75
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Deadlift 4 x 3 @ 90, 100, 100, 100
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Walking lunges 4 x 8 @ 40kg
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Back extension (straight) 2 x 12, (curl) 2 x 12
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Bent-over row 3 x 10
Wednesday - Rest
OFF
Thursday - Explosive Chest
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Explosive bench press 5 x 5 @ 40kg
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Clap push ups 4 x 3
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Push press 1 x 6 @ 40kg
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Overhead tricep extension 3 x 12 @ 15kg
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Tricep pulldown 2 x 12 @ 50kg
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Barbell dominator 3 x 40
Friday
Week of Monday, November 28th
Monday - Explosive Legs
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Power cleans 8 x 3 @ 50kg
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Clean pulls from blocks 8 x 3 @ 80kg
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Walking lunges 4 x 8 @ 50kg
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Hanging knee raises 3 x 12
Tuesday - Explosive Chest
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Explosive bench press 5 x 5 @ 40kg
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Clap pushups 4 x 3
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Push press 4 x 6
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Standing tricep ext. (OH) 3 x 12 @ 15kg
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Barbell dominator 3 x 40
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Lateral raise 2 x 10 @ 7kg
Wednesday - Rest
OFF
Thursday - ME Legs
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Front squat 5-8 x 1 @ Build to 1RM (50,60,65,70,75,80,85)
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Deadlift 4 x 3 @ 110kg
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One legged squat 2 x 8 @ 20kg
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Back extention 2 x 12 (straight), 2 x 12 (curl)
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Seated row 3 x 12 @ 64kg
Friday - ME Chest
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Bench press 5-8 x 1 @ Build to 1RM (50,55,60,65,70, :mad: )
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Wide grip bench press 4 x 3 @ 60kg
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Inc. bench press 4 x 6 @ 52kg
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Lateral raise 3 x 10 @ 6kg
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Lat. pull down 4 x 10 @ 50kg
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Bicep curls 1 x 10
Week of Monday, December 5th
Monday - Rest
OFF
Tuesday - Explosive Chest
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Power cleans 8 x 3 @ 50kg
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Clean pulls from blocks 8 x 3 @ 90kg
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Walking lunges 4 x 8 @ 50kg
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Hanging knee raises 3 x 12
Wednesday - Rest
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Explosive bench 8 x 5 @ 40kg
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Clap pushups 4 x 3
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Push press 4 x 6
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Tricep extention (OH) 3 x 12 @ 15kg
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Tricep pulldown 2 x 12 @ 40kg
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Dumbell front raises 3 x 10 @ 7kg
Thursday - Rest
OFF
Friday - ME Legs
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No front squat (left hip flexor sore)
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Deadlift 4 x 3 @ 100kg
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No 1 legged squat (left hip flexor sore)
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Back extension 4 x 12
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Precher curls 3 x 10
Saturday - ME Chest
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No bench press (chest too sore)
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No wide grip bench press
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No incline
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Push press 4 x 6 @ 40kg
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Lateral raise 3 x 10 @ 7kg
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Lat. pull down 4 x 10
are you compedative in the sport of power lifting, would you ever think of having a go at sprinting.
Demonstrate some exsplosiveness.
the two are like chalk and cheese.
some lifters make good sprinters, but most dont because they are so tight in the hips/ no technique.
I thought for ages if i just lifted huge weights id become fast - mainly due to the crap defranco and westside always push.
I was wrong i was getting slower and tighter.
now i run 5-6 times a week ala gpp dvd and lift 3x a week
Initially i got a lot weaker but much fitter and looser. now my strength/numbers are up in both the weight room and im a much much better runner than before.
Even at the simplistic level of rapid development of force, power lifting training is highly specific to sprinting.
Mr Cool, I have sprinted in the past (100m - 11.0x), but at the moment I am interested in improving my strength, monitored through powerlifting exercises. I am weak, but still much stronger than I was before I began lifting.
well i squatted 210kg @ 77kg BW but couldnt go under 14s for 100m or under 5s for 30m.
so personally i found they were like chalk and cheese.
what im really saying is unless you get the correct technique and flexibility so you can be in a position to take advantage of that strength then it will just slow you down as you will be so tight you’t fully extend and usually end up “powering/fighting” your way through the run and giving yourself a headache
Sure. Now that you put it like that I can understand what you are saying.
I’m not sure wether ‘chalk and cheese’ is the right way to put it, but I agree that being strong in the gym doesn’t guarantee speed on the track.
Luca you ra 11.00sec 100m, that is good. My the strength and exsplosiveness power you have gainned now, will help you go sub 11.
I don’t think they are Chalk and cheese, because Power Lifting i sabout Power, the speed of the lift.
well not chalk and cheese but if you think just lifting will make you fast as defranco always says then i found this wasnt the case for me.
the more i lifted while ignoring actual running the slower i got.
if you want to run then it must be the main part of your training with lifting as a supplement.
if i had 2 equally fast beginners come to me and one went on a course of powerlifting for 2 months, the other did hill sprints then im certain which one would be the better runner at the end
It’s interesting to see the different responses to the strength gain=improved speed issue. Personally, when I was at my strongest (squat, clean/jerk, snatch max), I was little, if any, faster, even over very short distances. This could be due to lack of specific sprint work though. My personal experience doesn’t agree with those who say, “I’ll just lift for a few months and that will be good enough” then they go out and they’re not any faster. But, if you do the strength training AND train the specifics of sprinting, I think that’s were the improvement shows. Both are important.
On a side note, olympic lifting did increase my vertical by a few inches…
Week of Monday, December 12th
Monday - Rest
Tuesday - Chest, Shoulders, Triceps
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Bench press 3 x 10 @ 55, 52.5, 50
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Inc. bench press 4 x 6 @ 40
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Front raise 3 x 10 @ 7.5
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Lateral raise 3 x 10 @ 6kg
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Tricep extension 3 x 8 @ 20kg
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Tricep pulldown 2 x 8 @ 25kg
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Hanging knee raises 3 x 12
Wednesday
Thursday
OFF
Friday - ME Legs
Saturday - ME Chest