Could someone explain wich are ideal intensities for the “secondary lifts” of the GPP dvd and how to periodize these lifts?
By today I´m training with weights 2 times per week (1 hour per session) performing Power Clean,SQT and Bench Press in a pure strength manner during cycles of 3 weeks but I would like to include some secondary lifts if this could be good at least during GPP
Lot of thanks in advance 
Just forget about them,and throw in some MedBall work involving different complementary movements…Without telling anyone you read it here though… 
IF you can read it, that is! 
I agree with you pakewi, however, my athletes like to look good on the beach so I let them throw in some secondary lifts. Otherwise they pout, and seeing 200 pound men cry is just no fun.
I think I got u but of course “I´ve never seen that man Mr. Judge” 
Lot of thanks 
Hey there Herb!
Didn’t you find MedBall actually helped your athletes’ beach show?
…then it was not TRUE RAW MedBall,Man…
pakewi-
why no secondary movements? Would this include no secondary movements in GPP as well? How many total lifts are you doing?
I know you’re a fan of deadlifts (I was too until I had the worst sprint results of my life following a deadlift protocol like B. Ross’s), but what other lifts would you employ with a 100m sprinter, for example?
I like your stuff, but you don’t give us enough info of what you’re doing! lol I’d like to hear more about your strength work for swimmers and the periodization and how it could be applied to sprinters.
Thank you for your precious feedback.Blame my poor general communication skills and the fact I have a hard time myself to have a complete understanding of what we do here…let it only to communicate it! :eek:
That is why comments and personal feedback as yours are always welcome and an unvaluable stimulus to do better…
Secondary lifts: currently I only add Reverse Hyper and Hyper Complex exercises as secondary movements in non deadlift based routines.Plus different MedBall/Plyos protocols to address complementary needs.
I used two main lifts per sessions till the last season,moving to a single one this year.
What other lifts along with the Deadlift I would employ for a 100m Sprinter in case minimalist protocols in the gym like the one you mention were found and proven to be the only true responsible for disaster on the track…?
Front Squat (singles and doubles only) and Bench Press (and variations if you like) plus some Ubber Body pulling movement if needed and not already adequatedly addressed.
With my swimmers I try to do whatever I do in the gym based on the outcomes I see and they feel in the water,rather than the other way round.And minimize fatigue of any kind,always.
I know before you have said you didn’t like back squats of any depth really, but what were the reasons, specifically?
Do you pair plyometric and medball work with lifting or do you do it as seperate units? For example, do you deadlifts then do jumps/throws immediately after then another set of deads/jumps and so on or do you do your swimming then lifting then jumps/throws?
Can you possibly lay out how a sample week may go in your minimalist plan? Do you include secondary workouts like TEMPO or recovery work or do you go everyday since the volumes are so low?
I can’t 100% prove that is was the cause, but I had been employing a protocol most would call non-minimalist, but not bb-like (I had 2 primary lifts and often various secondary at lower intensities and running was based on traditional volume progressions vs drop-offs). While it is entirely possible I improved and it was just bad circumstances in competition (temperature, wind, etc.), it is hard to imagine adding .5+ onto a 100m time just by conditions, even though technically everything should have shown improvements (slightly lower bodyweight, much better deadlifts, much better results in non-sprinting plyometric work and even in some flying sprint tests).
I am beginning to believe there is something to the higher volumes in the weightroom at lower intensities. While it may not absolutely cause the most strength gain (I tend to agree with this), it seems, for me at least, to provide a much different and less intense stimulus, while allowing work on the track to use all the intensity it needs.
Along the lines your reasoning in the very last paragraph seems to suggest (in a very appropriate and correct direction of thought),at the end of the day I feel the real key of successfull training is BALANCE,and the costant strive to shift upwards the very same balance with the least perturbation possible.
While I in vain try to remember the details of my “official” position statement on the back squat ,and to give an answer which shed some light of what we do here: yes,I pair most of the stimuli,always with a balancing act attitude and purpose,in many different ways and with very different purposes.
Could you provide us with a sample week for your guys? Is there a low intensity component and/or are you doing daily high intensity work in small volumes?
What level of athletes are we talking about here? Did this reduction in main lifts occur to the same athletes, who had done some years of training with two main lifts? Was this an advancement for them you felt it was necessary?
Thanks!
Not necessarily for any particular “them”,as it has been a widespread choice dictated by somewhat widespread data collection.Not a “progression” or “intensification” of any kind anyway. More of a tentative,but based and thought out choice in the general direction of eliciting clearer training responses.
If I may, why do you think this happens? Is it a case of a more minimalist approach being more effective for eliciting training responses and/or a faster recovery? And along with this change in your approach, did you feel the need to somehow cover areas “left out” by exclusion of the second main lift? How was that “gap” filled?
Thanks again!
PS by “progression/intensification” I was referring more to the out-of-gym performance.
A faster recovery should be the by-product of a clearer training response,wouldn’t you agree?
Yes more MedBall and plyos took the place of the second main lift,as outlined above.
Every choice was performance driven,outside and inside the gym. If any “gap” has been left out there by this choice ,it certainly did not impair final results!
alright I spoke with a friend that witnessed some of what this group was doing and he said not all of this is true. For example, he saw the leading female of this group do 200kg x 3 reps himself just last april and he saw the main male do reps much longer than competitive distance just before the Olympics at a very high intensity. He’s going to get into contact with someone that was once part of the group to fill me in a bit more.
I agree. Thank you!
Two questions: last April, as in April 2006? I know she was doing weights in the past, but not sure if that was done all the time/seasons. And before what Olympics were the longer reps done? 2000 or 2004? I think there may be differences there. Much longer and at a very high intensity? Details? Not disputing anything, just for clarification!
It should be interesting, Davan! Tell him/her to post on the site, if possible! Thanks!
sorry but do not understand…which groupa re we tlaking???sprinter?nationality?
Maybe he’ll post here! We’ll see, he said he is going to get more info. Will PM you later.