You are always in the right place…when does he start competing outdoor?
Bench seem so weak…(from TV he appears quite muscular)…but maybe fast easy reps…
No bound for him?Or are they a part of certain warm ups?
You are always in the right place…when does he start competing outdoor?
Bench seem so weak…(from TV he appears quite muscular)…but maybe fast easy reps…
No bound for him?Or are they a part of certain warm ups?
They have an important national competition in the mid of June if I don’t recall badly.
Bench IS weak, he did the reps with a 3.0.1 tempo but still… very weak. He is very muscular but his pecs and tris aren’t so much. Huge traps.
The warm up procedure is quite simple and very low density. No bounds.
It was funny how they all got scared to see me get under a 200Kg barbell to do 1/4 squats (5 reps), lol, they thought I couldn’t handle it. Then I proceeded to do a 205Kg (3 reps). With the wooden ground of the lifting platform the walk out was the hardest (and most dangerous) part, actually.
He is 82Kg, best 1/4 squat is 360Kg and best parallel squat is 200Kg.
That’s very interesting. Is one lifting session a week standard of his SPP? I assume the jump squats replace the Olympic lifts, or are the Olympic lifts performed onm alternate weeks or something? I like the structure of the week though. Keep it coming sprinterouge!!
I have a question and perhaps this should be posted in the strength training section, but this post highlighted it for me. Can anyone tell me the reasons for number of reps in sets varying so much much within a workout? I fear my view on strength training is fairly basic, in that around sets of 10 was hypertrophy, and sets of 5 or less roughly, was for neural activation and absolute strength. I therefore struggle to understand the reason for having sets of 4 reps and sets of 9 reps in the same workout unless you’re trying to cover all aspects in one go?? Can somebody please just clear this up for me? Thank you.
just another way to shock the system, i have done similar things before. the coach is hoping the athlete can lift heavier weights for the higher rep portion. i have done things were we would do 10reps one week then 5 the next then 8 then follow with 4 etc etc.
im not sure if he was using it be build or maintain bc i dont know the %'s, it look like he was using the wave loading method. the method i used worked really well for my athletes during our winter program.
Interesting, it’s something I may experiment with, as I found my maximum lifts have stagnated somewhat over the last couple of years, and I have very much stuck to a periodisation process of higher reps and lower weight in the off season, feeding into higher weight and lower reps right before the season, and in season it has almost been a bit of a mess about, just lifting here and there at different intensities and numbers. That’s Linford for you!!! However, I have never really experienced varying the weight and reps so dramatically within a session, I have very much stuck to 3 sets of x reps in a session, except for a pyramid when testing RM1.
Is one lifting session a week standard of his SPP? I assume the jump squats replace the Olympic lifts, or are the Olympic lifts performed onm alternate weeks or something?
This was a high intensity, low volume specific week. So it might not be the SPP standard the one session a week.
Yes, the JS replace the OL, at least for that session/week.
Can anyone tell me the reasons for number of reps in sets varying so much much within a workout?
The rationale could be that when you have only one session in a highly specific week you work thru a wider spectrum of intensities/reps to retain strength endurance/hypertrophy, maximum strength and power at the same time.
If you notice it goes: strength endurance/hypertrophy -> maximum strength -> power.
They use short pyramids a lot.
They use OL and their variations (when they do them) as back exercises.
OK, cool. Do you have any other weeks from either the SPP or any other phase of training we can look at? Might just help to see where this fits in a little better. It is cool tohugh, very interesting!
You say that he only went as heavy as 230kg for 4 reps. Would he get much benefit from lifting so lower a percentage on that rep range?? Not disputing the training, just trying to understand it better.
I think that is a valid point. But how many sprinters of that size do you know that do 4 reps at 80kg? That is surprisingly light, especially considering the physique. Also, the squats seemed particularly light percentage wise, even if the depth was slightly different, therefore it may be the case the bench was done at a low percentage of RM1.
I’d rather have a poor bench than squat, DL or clean though. Lucky for me really, as my bench is pathetic!! Ha
I suspect that is lesser ROM plus slower tempo, it really makes a lot of difference.
When you accelerate the eccentric phase switching it to concentric gets way harder, the force needed to overcome the weight and inertia could easily be higher than moving the 360Kg under control, that’s why I wrote that they can be considered two different exercises.
The bench was almost to failure, so he is weak in that particular exercise.
Hope you’ll give us more infos in July:)
I’d be pretty amazed if he is not doing bounds and jumps, considering the russian background of sport in Cuba.
Jumpers training insight would be valuable also.
They had a great success with them (H Hurdlers also), while sprinters have been good but not spectacular.
(Except for Silvio Leonard)
In February the triple jumpers were doing heavy 1/4 squats and Step-Ups alternated with quadruple jumps.
Another friend of mine (100m female sprinter), that you (Eros) will soon get to know, was doing a fair amount of jumps, but still not as many as what we are used to see in our country system (Italy).
Speaking of soviet influence, I spoke with the Technical Chief of the Cuban Weightlifting Federation, a direct pupil of Medvedev and Boroviev, and he told me that their system is basically a modification of Boroviev’s. In July he will show me the original Soviet Yearbooks from the 70’s to the 90’s.
I also had a weightlifting session at the Cuban Olympic Centre under their national coach R. Chan.
Please note that all I do in Cuba is under special permissions by their sport governing body thru the Superior Institute of Physical Education of La Havana, thanks to my friend and sport scientist Armando Forteza de la Rosa. As far as I know, no other foreigner has ever been or is allowed to do the same.
I agree. The bench press isn’t indicator of fast running. Do you remember S. Ogunkoya? When he ran under 10 he struggled with 80kg for 5 reps. I’m from the Czech Republic and at that time he was training in Prague. And he told me that… And more interesting things, like he did several 200m for 26-28s with 10min. rest!
