I have a couple hypothetical questions about WS4SB or just how Joe D trains his athletes.
First, I’m just going to focus on lower body work. He basically does lower body 2x a week, one day devoted to max effort work, followed by sub maximal work. On another day, he has a “dynamic day” which is just one speed/speed-strength exercise, usually some type of jump, followed by more sub maximal work. (There is also a max effort upper day and a rep upper body day.)
Why is there so little dynamic work? Could he not still have the main focus on strength if he did one dynamic exercise before his max effort lower and max effort upper? Like sprints before m.e. upper and box jumps/depth jumps/ broad jumps/ squat jumps etc. before m.e. lower? That would make three dynamic exercises a week, which is still on the low side and still in the optimal range. Or would that be too much and take away from strength gains, which are obviously the focus of his programs? (If so, you could lower the dynamic work to two of the days during the week instead of three)
So while I still have those questions, he also likes to do strongman training and other things on a third day of the week, with things like tire flips and maybe prowler/sled sprints. Just a day devoted to mainly strength-speed stuff. So with that, maybe he could just add a dynamic move before m.e. lower day, so there are still three days that have dynamic work per week.
With all that being said, where does this program take into account peoples weaknesses and strengths? What if you have a kid that is just plain old weak? Wouldn’t you just move m.e. lower day to a squat workout with slightly lower percentages (80-85%) and then instead of dynamic day, just squat (or dl or whatever other main movement) within a diff. percent and rep range with sub max work following both days? And then as the athlete keeps getting stronger (and his work capacity increases) add a dynamic movement to precede the strength work on one or both days? And as he keeps getting stronger, take out the squat on the second day and put in another dynamic move and so on as you keep pushing the athlete toward static-spring proficiency? Or can you still keep the focus on strength and have a speed movement preceding the strength work all the way through? And in that case, you can greatly increase the athletes strength while also, albeit to a significantly lesser degree, improve their speed/speed-strength?
Sorry for the rambling, I just had a lot of thoughts and questions going on that I wanted to get out. I’m also sure there will be more.