question regarding the strength deficit

Expert Discussion Strength Training
1

sorry in advance for the long question!

I am almost done reading Supertraining (finally!). I am still confused on the
concept of the strength deficit (on page 9 of the second edidtion). Here is what
I got from it.

For pulling or jumping exercises:
Use a Ballistic Vert. VS. Vert. from static 1/4 squat to find the deficit.
If there is a big difference one should focus on 5RM - 8RM using C.A.T to
increase power. If the difference is small one should focus on shock/plyo
training.

Then in the next paragraph it states in general for certain muscle groups to
increase power:
If there is a Large Deficit use maximal neuromuscular stimulation (I am assuming
shock methods).

Then if there is a Small Deficit train for hypertorophy by using submaximal
loads followed by maximal effort against heavy loads.

These two paragraphs seem to contradict each other, could someone please explain
what I am missing.

The next part of my question is how should I be training to maximize my lower
body power. My main concern is lifting heavy weights, but I would also like some
hops so I can take to my boys when we play hoops. I am now 26 and have been
lifting for 11 years, for the past 2 years I have been utilizing the westside
methods pretty consitantly, before that I would experiment with whatever program
I came accross. In 8th grade before I started weight training, I could touch the
rim at only 5’11" tall. Now, I can still just touch the rim at 5’ 11". I realize
jumping is a skill, but with my strength I would think I could jump higher.

Here are my stats:BWT- 260lb @ 20%BF
Ballilstic Vert.- 26", 5 second Static 1/4 squat vert. - 23"

Concentric portion of squat w/ belt and knee wraps - 570lbs. in 1.29seconds,
585lbs. in 2.97 seconds

Deadlift (timed from initial application of force to lockout with a belt) -
545lbs in 1.63seconds, 575lbs. in 3.24seconds, and 600lbs. in 5.46 seconds.

Thanks in advance for any help!!

2

Yes there was some confusion in that section in supertraining. The 2nd paragraph is referring to general strength deficit (lifting maximal loads), and not the explosive strength deficit. For your question the first paragraph is correct. This one here:

For pulling or jumping exercises:
Use a Ballistic Vert. VS. Vert. from static 1/4 squat to find the deficit.
If there is a big difference one should focus on 5RM - 8RM using C.A.T to
increase power. If the difference is small one should focus on shock/plyo
training.

Your deficit is small so you should focus on explosive activities as well as dropping bodyfat. Your squat will continue to go up if you train correctly.

I’d alternate 2 workouts. One workout you’d do explosive lifting exercises that would look a lot like a westside speed day. Squats with bands with up to 50% weight dropping into the hole and exploding out (bands are optional)…alternate with jump squats 30 % x 5- 4-5 sets of each along with some Explosive reverse hypers or glute hams

The next workout you’d perform explosive bodyweight exercises. An example might go:
Depth drop with straight legs x 4-6 x 3 (4-6 sets of 3 from box = your vertical jump height)
Depth jump (12 inch box)- x 4-6 x 3
along with a low volume of general strength work such as 2-3 sets glute hams, 2-3 sets step-ups.

Workouts would be preceeded by dynamic warmups etc.

3

thanks,

how do you know what constitutes a large deficit vs. a low deficit for the vert. jump test?

4

shouldn’t I also keep a max effort movement in there once a week, maybe following one of the plyo movements, or the afterthe first movement on the first day you outlined?