Sport specific: 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!!