yes i am still making changes to the overall plan, i am kinda torn on weather i should add the bb circuits on tue and thur and should i do dl’s during the gpp phase then switch over to lunges later on.
I’d be careful with deadlifts. If you add them where I think you’re talking about, you’re doing:
Mon- clean pull, front squat
both days are hard on your back. Then on Friday if you try to snatch & squat, your form could get real dangerous real quick if your back is fried. Though maybe your back recovers faster than mine. I don’t think I’d put back squat, front squat, clean pull, and deadlift all in the same week. That’s a ton of low back work.
looks like a lot. I would probably dump the bent over rows and leg work and just do what’s left. However anything is fine as long as you can recover from it. I wouldn’t do these circuits if they start tiring you out for your power days.
Well ideally tempo would be performed on grass or turf. I would agree with whatever Charlie says because I know I have a tough time handling tempo especially if it’s on the track (any track). On my tempo days I try to find nice grass (soccer field) and take it easy.
You could give it a shot (running on indoor track) but it’s probably not the best surface for recovery runs. If you try it and your legs start to feel dead, you will know why.
Ok, I’m outta here for the night. Good luck with your plan.
Depends on technical proficiency. If it’s a good squat (a strength for you as an athlete), a good coach would be more likely to keep it in your programming. That being said, it’s not the end all be all to your sprint program and more squat strength doesn’t necessarily guarantee you anything (especially if it gets slower and slower as a lift). An excellent strength coach on the West Coast has said he holds most speed-strength (sprints, jumps, etc.) athletes to no more than a 1.5 to 2 times bodyweight squat and strength-speed athletes (throwers, etc.) to a little more but monitors them carefully. Obviously the speed-strength and strength-speed comparison is a generalization but I hope you understand what I’m saying.
i squatted 475 yesterday and my bar speed was awesome so that will never be a problem and i also use tendo units sometimes just to make sure the speed stays. i think even if the tech is there its still to risky to be pushing 600lb deep squat every 4 weeks.
I pretty much agree. However I would like to say that I wouldn’t give up on max strength development just because you can squat 600. I would probably stick to something like a 3RM instead of 1RM for any true max attempts.
Also, utfootball, I tried to pm you regarding your questions a few days ago but your inbox was full. I will assume that you found your answer. If not, let me know.