I will give far more details tomorrow since I don’t have enough time yet. Basically I was trying to give an example so like you said there could be some discussion but more detail is needed so I will sort that soon.
Gymnastics as a mode of strength training is incredibly interesting. It mainly incorporates exercises that are lacking in leverage (that’s mainly how strength is built since you are dealing with your bodyweight most of the time) and static holds (isometric) and when combined the results are staggering. It is often the case that gymnastics strength has a lot of carry over to other things such as weightlifting but it’s almost never the other way round!
With olympic lifting would I be right in saying that the high frequency and a limited number of exercises etc ellicts mainly CNS adaptions (synaptic facilitation). Gymnastics is slightly different as the frequency in a week is normally less (3-4 days) and each training day focuses on a different pulling, pressing, core and leg exercise (each training day is a full body workout) so that all planes are covered in a training week. For example horizontal pull, vertical press etc.
Supersets with rest in between (I’ll probably be using 2 mins rest) are advised as program design with static holds incorporated into this. I have read many other coaches advocate supersets with rest for strength development such as Charles Poliquin. Does Charlie Francis ever prescribe these?
Sorry I’m brief but I will post more specifics tomorrow.
One interesting difference with gymnastics vs sprinting is in the incorporation of the strength. First the new level of strength must be incorporated into individual skills and then into a routine so the development of required strength levels is significantly removed from the competition period, requiring a long strength maintenance phase.
I agree Flash. It’s fun to lift and it’s easier and the results are faster and more clear. Sprinting requires more planning, more supervision and more knowledge and you need more help at least until you know what you are doing. The weights for speed series might not be everyone’s cup of tea but it does explain and go through how and why the planning is so important regarding the weights. I also think most people are not getting what they need on the track but they go get it in the weight room without a day to day accountability of what is going on vs what has been planned. A diary and method and plan and surrounding yourself with those who have done it and or understand is helpful.
Overtraining is easier than planning and creating a plan and having a solid, methodical guide over one and 4 years of planning. Overtraining creates the perfect environment for injury and is time wasted. The discussion of overtraining and de-training is not talked about much. And everyone takes offense to comments about overtraining but it’s more common than training properly.
