with the recent talk about 10 days separating certain HI training and a comp i was wondering if this could be applied to strength training.
so if a person made a big lift on monday could he come back 10 days later and expect an increase in strength. or becasuse the lift doesnt have as much CNS breadth as sprinting would it be shorter like 5-7 days?
what are the methods that could create a stimulus in the weight room similar to that on the track?
The 10 day rule/format is for top of the line elite athletes. 48 hours is fine for non-elites.
5 day tapering for a non-elite with sub max. intensity should be fine, so for lifting I’d say 75-80% of 1RM.
yes agreed however my question was more aimed at if there is anything similar to overspeed training in sprinting, but in the weight room, which could potentially lead to a better performance days later.
Do you actually mean contrast speed training?
And im not sure on this for weights… gonna have to wait and see if anyone else knows
Contrast training, from what I understand, actually developed inside the weight room and later moved to other sports. Overspeed for an Olympic lift would simply be lifting, at maximum speed, a weight lighter than your 1RM. Contrast training, also loosely called complex training (there are some differences) involves a very slow, heavy movement, like a near max lift, followed within a minute or two by an overspeed movement, such as a light weight/bodyweight movement. I have read various opinions about which potentiates which. We use max effort squats (1RM to 4RM) followed by a fast movement such as a jump squat, CMJ or depth jump. It probably is best suited for those who have a limited training window. Block periodization would be more effective if longer periods are available.
This is somewhat inaccurate and requires clarification.
The first, potentiating, means is not restricted to being a “very slow, heavy movement, like a near max lift”. All that is required is that the first means present a greater overload than the second relative to the biodynamic character of the second means.
A tonic means, such as a slow heavy movement (ergo barbell squat), would be used to potentiate a more explosive movement; either still with overload such as a jump squat, or without, such as an unloaded jump
A phasic means, such as a jump squat, may also be used as a potentiation means for a subsquent unloaded speed strength means.
Second point of correction is the rest interval. The bioenergetic/biodynamic character of the potentiating means, in either example, is one which demands heavily from the ATP/CP reserves and the subsequent explosive/speed strength means rely heavily upon these same biochemical fuel sources in order that they be executed with max power.
Thus the rest interval between the last set of the potentiating means must, on average, be 5-7 minutes prior to the performance of the explosive/speed strength means in order that complete regeneration of the biochemical fuel source occurs; thereby, allowing the subsequent training means to be exploited to the fullest in terms of maximal results.