1600m tempo, 100/200s 19/42.
No one seems to have any DOMS from the first flat session of the year.
how come you guys do reps of 1 for a lot of your lifts.am learning from your journal.Also do you guys find it tiring doing weights after a speed/hill workout.Cheers.
We use singles for a couple reasons:
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Matt and Paul have the desired somatype in place. Andrew also has sufficient muscle mass, although his longer frame tends to look thinner than his training partners. Hence, they do not need to worry much about cross sectional muscle mass. Our goal is strength and speed gain.
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Lots of reps and sets tends to leave them with DOMS.
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We find that low reps and high intensity weights allow us to gain strength quite well. As you can see, we have been able to move the weights up week to week, if not session to session. These weight increases are not forced, they come quite easily. The 3 sets of 1 rep is at 90 to 95% intensity only More like 90-93%. There is always something left in the tank - we never come close to failure.
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We enjoy heavy weights and low reps. We feel it is hard but not destructive. We like to have a feel for how strong we are.
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Kay uses 3x6 because she is a beginner. She can use decent weight with good form for 6 reps. Heavier weight and she suffers. More reps and her form suffers. Hence, 3x6. If she were as experienced and developed as the others, I would also have her doing lower reps.
We go directly from the track or hill to the weight room, so there is not much need for warm-ups. Their is not much volume from the weights either, and we take long rest periods between lifts and sprints. Hence, we do not get tired from back-to-back sessions. But by the time we’re done, we sure are hungry!
Cheers.Sounds good, and good luck.
MP:
4x3 Med Ball Throws
3x3 VJs
6x50m Hills
Paul Bench 3x1x300 Pulldowns 2x6x295
Matt Bench 325, 330 Pulldowns 2x4x310
Andrew and Kay to run later on.
Sorry for the long time between posts! I have been very busy!! Here is a recap of the past few days:
Friday, Oct 10, 2008: Tempo
1600m tempo.
Saturday Off.
Sunday, Oct 12, 2008: Hills
6x50m
Deadlift/Snatch
Monday, Oct 13, 2008: Tempo
1700m tempo.
Tuesday, Oct 14, 2008: Sprints
Flat Plyos
Flat Grass:
2x10m lying start
2x10m pushup
2x20m 3pt
2x20m falling
2xEFE
2xFEF
Bench/Pulldowns
Wednesday, Oct 15, 2008: Tempo
1000m tempo.
Thursday, Oct 16, 2008: Sprints
Flat Plyos
Flat Grass:
2x10 lying start
2x10 pushup
2x20m 3pt
2x20m falling
1xEFE, 1xFEF
1x55m (20m intensity limit)
Snatch/Deadlift
Silencer, your inbox is full!
I will try to be more thorough again with numbers and times and comments, it has just been a hectic time for me this past week.
Friday, Oct 17, 2008: Off
Saturday, Oct 18, 2008: Tempo
1700m
Sunday, Oct 19, 2008: Hills
4x3 Medball
3x3 VJs
8x40m various starts
Bench 3x1 Pulldowns 2x6
Monday, Oct 20, 2008: Tempo
1800m
4x3 Med balls
4x3 Hurdle Hops
2x10m lying
2x10m pushup
2x20m 3pt
2x30m 3pt - 4.3-4.5 FAT in 50F weather on thick grass. (Kay in 5.0, 5.3)
EFE - middle section 2.15-2.25 (Kay in 2.78)
FEF - last section was run 2.05-2.15 (Kay in 2.65)
EFE - middle section 2.15-2.25 (Kay ran 200m instead)
Kay ran 200m in 30.5. Considering the headwind and the temperature I expected 31.0.
Deadlift - 3x1x355 for Matt, Snatch 3x1x155
Paul was worn down and Andrew is having problems with foot pain, so they did not lift today.
Everyone is feeling pretty sore today. I’m not sure if the cold weather had anything to do with it? Anyway, light tempo, stretching, and massage.
Thursday, Oct 23, 2008: Hills
2x10 lying
2x20 pushup
2x30 3pt
2x30 Falling
1xEFE
1xFEF
1x60m(20m acc. limit)
Friday: Light Tempo
Saturday: Light Tempo
Sunday: Hills
Last day of Hills 8x40m
Monday: Tempo
Tuesday: Sprints
2x10 lying
2x20 pushup
2x30 3pt
2x30 falling
EFE, FEF, EFE, FEF
We took the last week to freshen up a bit and started with the SPP1 today. We will only be sprinting 2 days a week, due to track availability, so our structure will be something like this:
Monday: Sprints/Leg Lifts
Tuesday: Upper Body/Pool Tempo
Wednesday: Light Tempo/Off.
Thursday: Sprints/Leg Lifts
Friday: Uppder Body Lifts
Saturday: Off.
Sunday: Pool Tempo
Monday, November 3, 2008: Sprints
Today we did some starts and accel work and then 4x60 (30m accel limit) with full recovery between reps. Everyone hit a PR on the 30m times. Grass, Falling Start, camera timed. Got too dark to film the third and fourth reps.
Matt: 3.766/3.833
Paul: 3.933/3.966
Andrew: 4.067/3.900
Paul missed lifts.
Matt:
SGDL 372 for 2 reps, RLP 2x6x175
Andrew:
SGDL 350x1, RLP 2x6x160
RLP was light for both. Andrew is struggling with a bit of an upper thigh injury on his left leg.
Tuesday, November 4, 2008: Upper Body Lifts
Andrew
DE Bench 5x3x145
Lying Triceps Extension 2x6x60
Pulldowns 2x6x190
Matt
235
80
265
Paul
SGDL 3x1x350
Bench 3x1x305
Pulldowns 2x6x295
Paul is going to be on a slightly different schedule. He is with his university track team with a coach who is in his first year and does not have a logical program, full of overwork and underrest. He is able to do many of the runs at tempo pace, but the large amount of low intensity plyos and the constant work (including warm up) on the very hard indoor track may very well deaden his legs and elasticity. We are going to play his lifts and runs by ear and feel based on his coach’s plan for the day. He has no choice but to participate with the coach because he needs to be on the team to pole vault.
What EMS device do you use?
Wednesday, November 6, 2008: Tempo
Did tempo in the pool today.
Thursday, November 7, 2008: Sprints
Did some accel work than speed change drills. Fast portion for ten meters. This will get progessively larger as the SPP moves on.
Matt: 1.033-1.1
Andrew: 1.000-1.133
Paul: Off
Lifts to come soon:
Light Squats 5x2x180
RLP 2x6x175
Sauna/Contrast
We use an EMS unit almost identical to this one:
If that link doesn’t work for you, search google for EMS 7500. We are quite satisfied with its power.
What are typical settings you use with the device?
Width 300
Hertz 35+
Ramp 1s
On 10s
Off 50s
Intensity is user-determined
It looks like the EMS-7500 is a prescription unit (it says so at the bottom of the screen). It is a cheap unit that may not give you the best waveform. There are better units out there, more expensive, true, but that give you the correct parameters to train. Also, which are the muscles you are training and your training goals? Depending on that, your parameters may or may not be appropriate.
From what I know, 35 Hz is a frequency for endurance training (sport event duration longer than 30 minutes). Time on is consistent with endurance training. However, time off is too long, you are giving your muscle fibers too long to recover, and you are wasting training time. With 10 sec off you’d be able to train harder and get more muscle adaptation (training effect).
I’m interested in getting in touch with people who coach with EMS, where did you get your knowledge from?
Width 300
Hertz 100+
Ramp 1s
On 5-10s
Off 50s
Very high, with a rubber glove in my mouth.
All the numbers are based off of Charlie’s description of EMS usage, although the hertz varies depending on muscle groups. We use EMS on feet, hamstrings, and glutes. Occasionally quads, calves, and erector spinae as well.