Treat every muscle group as if it were your weakness. You need to build a foundation of strength before you start focusing on any one area to specialize.
For someone like you, I would suggest primarily compound lifts performed for 4-8 repetitions in order to build relative strength levels.
A simple 3 day a week plan would suffice. Something as follows:
Day 1 Upper body presses
Bench or Inline Press 5x5
Push press or standing military press 3x6
Dips w/weight if possible 4x8
Hanging leg raise 3x8
Day 2 Low back/legs
good morning 3x6
back squat 3x5
DB side bends 3x8
Day 3 Upper body pulls
Chinups or pullups w/weight if possible 5x5
Bent over or seated Rows 3x8
Standing cable ab crunch 3x8
I would stick for something like this for six weeks and then assess your strength levels in order to modify the percentages.
Keep it simple and train hard.
Eat, Eat, and Eat some more.
jman, good post similar to what i would of suggested…
Kweli, just remember that you want to do your lower body workout early in the week the same day you do you high intensity speed work on the track.
Also make sure you are doin alot of core work. Abs (various fiffernt exersises including hanging leg raises, incline situps etc and lower back extensions will be plenty.)
I wouldn’t get overly concerned with ‘equal’ emphasis. After all Olympic lifters get strong without any vertical pulling or horizontal pressing. Simply raise ‘organism’ strength with exercises that target large numbers of motor units (see CF’s chart).
Im not worried about it, I was just wondering what Ian Kings philosophy on it was. David W, I know that the more weight training sessions performed the greater motor learning and neural adaptations occur, so would this be appropriate.
2)Snatch DL Movement
2)Explosive Movement(jumpsquat or snatch grip vl)
3)Pull Movement(ie clean pull)
Total Reps Per Exercise
Oly Lifts and Pulls
15 or less(for a majority of my training its 10 total reps, 15 is only in the begginning phase)
Limit Strength Lifts(Presses, DL’s, Squats, GH Movement)
20 or less(in first phase its 20, second around 12, third 10)
Assistance Exercises(Lat, Pulling Movement)
15 or less
Also I may do an extra move and/or extra work for 10-15 min if I am feeling up to it.
Day 1-Non Weight Training Day
King Deadlifts(for the glutes)-3x6
Single Leg Hypers-3x6
Day 5-This is the last day of the week before a 2 day break of complete rest so I thought it’d be ok to include a couple more taxing moves
Functional Isometrics-3x3 positions at 10 sec at each position.
Non Weighted Explosive Reverse Hypers-3x6
Yes there is a shrug element, but that is trained with pulls(you shrug at the top to simulate the first pull) and with performing the oly lift itself(in both movements there is a huge powerful shrug). For an oly lifter bench pressing isnt an essential lift as that specific movement and coordination of muscles in that specific movement. Oly lifters do actually have pretty decent bench press numbers relative to their body weight(ive seen between 30-70kg above body weight) because of high general neural efficiency and strength in the stabilization muscles(shoulders, back upper back musculature) as well as powerful triceps(very very key in bench press).
Yes it is good to have some unilateral movement, but you really cannot overload muscles a multijoint exercise to the same extent as when done with both limbs, and David W, what about the routine i listed above?
Yes you could do that, but Id change set/rep ranges, volume seems a little high to be used in conjuction with sprintingand lower reps per set/volume will be better for neural stimulation and functional structural gains. Also drop shrugs, include exercise variation and oly lifts.