Power lifting for sprint training

[Charlie_Francis]

@mikevball

You’ve mention that you can do track w/o then go to the weight room on the same day. Is this a form of Complex Training?

In Dr Chu’s Book “Explosive Power and Strenght”, he has a person do the lifting first to stimulate the CNS then complete the Plyometrics.

Does this accomplish the same as what your stating, or am I on a completely differant track.

Thanks

That’s the reverse of speed then weights. We’ve had an extensive discussion in the past about this topic. Activation varies in timing (from a few hours to a few days) and by athlete level (the higher the white fibre the less adviseable it is to follow this theory, as the more explosive fibres become depleted before the key activity begins). Anyone got the link?

[DaGovernor]

So to make sure I understand correctly, the higher the level of athlete, the less advisable to run fast and lift on the same day?

[101pro]

@DaGovernor

So to make sure I understand correctly, the higher the level of athlete, the less advisable to run fast and lift on the same day?

If you are referring to charlies post, I think he was saying that a more advanced trainer would benefit more from speed then weights, on the same day. rather than hitting the weights and then sprinting. If you do weights first in the day, the white twitch fibers are too fatigued to produce top speed. I do not think he was saying to split up speed sessions and strength work on separate days.

[X-factor]

@DaGovernor

So to make sure I understand correctly, the higher the level of athlete, the less advisable to run fast and lift on the same day?

I think Charlie was referring to the theory of lifting than speed. Once you lift you will not be able to reach optimal speed on the track. Remember running fast is key for developing speed.

[DaGovernor]

Thanks for clearing that up.

[numba56]

he was answering the question on if it would be complex training and saying the more advanced the athlete the longer the residual white fibre fatigue and the longer the potentiation of the nervous system will last(thus like a week long complex). I dont think it was about order because speed first(i think he says this in his book), then weights as speed is the focus.

[system]

@David_W

There is a correlation between AGE and metabolic rate (Tyson is coming upto 40!)

Fair point David W, but even when Tyson was in his early 20’s he was known to bloat to 18 stones during 1989 when out of competition for about 6 months.

[400Stud]

Is lifting before running really THAT detrimental to performance? I’ve done it and have been doing it for awhile and see little-to-no difference on the track. In fact, I lift at 4:30am and run at 11:00am and see that I’m actually a bit more “woke up” for the track workout. Will this catch up with me, or is the fact that I’m a youngen make it not so bad?

[Herb]

@400Stud

Is lifting before running really THAT detrimental to performance? I’ve done it and have been doing it for awhile and see little-to-no difference on the track. In fact, I lift at 4:30am and run at 11:00am and see that I’m actually a bit more “woke up” for the track workout. Will this catch up with me, or is the fact that I’m a youngen make it not so bad?

What are your personal bests? What sort of lifting are you talking about? If there is little to no difference in your track performances then you are lifting wrong, or practicing on the track wrong, or you do not realize the effect lifting is truely having on yoru performance. Your age has nothing to do with your perceived lack of difference in performance.

[400Stud]

PB - 11.87, 23.91, 54.42 I got all these PB’s in 3-5 weeks time (3 weeks for the 200m and 5 weeks for 100/400) with NO lifting or plyos over the summer, coming off injury. Hmm…

I did some hypertrophy work (functional type) before going out and doing the workouts and my track workouts were fine, so maybe lifting wrong?

Either way, I’m stuck lifting first, so I guess I should watch volumes and such.

Can you read my thread on plyos…maybe I could result to more of those rather than lifting…

[Charlie_Francis]

@400Stud

PB - 11.87, 23.91, 54.42 I got all these PB’s in 3-5 weeks time (3 weeks for the 200m and 5 weeks for 100/400) with NO lifting or plyos over the summer, coming off injury. Hmm…

I did some hypertrophy work (functional type) before going out and doing the workouts and my track workouts were fine, so maybe lifting wrong?

Either way, I’m stuck lifting first, so I guess I should watch volumes and such.

Can you read my thread on plyos…maybe I could result to more of those rather than lifting…

If the volumes of lifting are low, the break should be sufficient to allow you to be ready for the 11am sprint session. You have to be flexible enough to find a way to get your training in.

[400Stud]

How would I go about maintaining low volumes of training for my MaxS phase while still making gains? Otherwise volumes usually are fairly low, and I’ll make sure to monitor.

[Charlie_Francis]

@400Stud

How would I go about maintaining low volumes of training for my MaxS phase while still making gains? Otherwise volumes usually are fairly low, and I’ll make sure to monitor.

By MaxS I assume you mean max strength as, by max speed phase max strength would already be in place and you’d be in a maintenance phase. I usually determine the true lifting vol by counting lifts above 80% of max, as below that they really qualify as warmup or mobility (the kind of lifting some groups do right before speed work)
Try counting your higher lifts and post some numbers for us.

[gf_200]

Charlie,

what number of reps would you typically like to see in a session (>80%) during a MaxS phase?

Thanks.

[400Stud]

I haven’t planned my MaxS phase yet, but I’d like to know the same thing as gf to go off of.

[Charlie_Francis]

@gf_200

Charlie,

what number of reps would you typically like to see in a session (>80%) during a MaxS phase?

Thanks.

Depends entirely on the specific situation- event, age, training age, performance level, body type.

[400Stud]

200m/400m
17
2 prior years
23.91/54.42
ectomorph (I think that’s what you’re referring to)

[gf_200]

@Charlie_Francis

Depends entirely on the specific situation- event, age, training age, performance level, body type.

Thanks for the response Charlie. I know prescriptives are contingent on a lot of factors. Say:-

• 3 excercises (2 core + 1 supplementary)
• post track (500m speed)
• MaxStrength phase
• Training Age 10, National Class

I am really just looking for a ballpark figure to tie-up a few loose ends.

Clemson, DCW, others - what are you guys looking at here?

Thanks.