A correlation does not mean causation. Gee where did you find that study? You must have looked far and wide. Just because a correlation exists doesn’t mean increasing your squat have a direct positive effect on sprint performance. (Are they fast because they’re strong or are they strong because they’re fast?) If you lack maximal strength than it will, otherwise it may just be a waste of time, energy and CNS resources to actively seek to increase your max. This is where maintenance comes in.
WESTSIDE DOES THE BODY GOOD!
Dave Tate in February:
-292 lbs
-18.81% bf
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Dave Tate now:
-264 lbs
-8.85% bf
It will even help your tan!
LOL. OK so it will help your tan, but answer me this; Why are RI (rest intervals) in WSBC training set at 30 seconds,"As far as deadlifting goes, we seldom do it…But when we do, we do multiple singles with very short rest periods (30 seconds)(From www.deepsquatter.com in the article entitled Percent Training: What is it really?).
Are you reffering to speed dead lifts? This is simmilar to DE (Dynamic Effort) Squats. Percent training = DE.
Regarding RI
“The goal of this is to fatigue fast twitch muscle fibers. These are the fibers responsible for explosive strength and power. We want these muscle fibers to become fatigued so over time they’ll adapt and become stronger. The other reason is that the more you fatigue, then the more fibers will become activated with each set. A fatigued muscle fiber won’t work as well, so the body will activate more and more muscle fibers to complete the workout. A one minute rest constitutes about a 1:6 work to rest ratio and anything over 1.5 minutes will defeat the training effect”
---- Dave Tate. The Periodization Bible: Part II. T-Nation
I hope this answers your quesition SVS! Sorry, but I didn’t found time to read trough this whole thread…yet!
I think the short answer is:
They tried it, it worked, so they still do it.
As for the 30 seconds in between speed deadlifts, aside from this being near the RI for all their DE work (though more like 45-60 seconds for DE squat/bench), this break between singles just lets them reset between each lift.
This reset helps in the deadlift as it is concentric only. They could do more reps per set, and use longer RIs (longer than 30 seconds) between sets and still adhere to Prilipin’s chart if they wanted to, but by doing multiple reps they would theoretically utilize the stretch reflex which will not help you on the platform. So they just split up the reps and shortened the rest interval:
(2x3 or 3x2 with 60 seconds rest --------> 6-7x1 with 30 seconds rest)
Of course there will still be some stretch reflex no matter what, but in competition, you are not going to lower the bar from the top, so why do it.
I kind of figured that was part of the answer when I reread certain chapters in Zatsiorsky’s book but then I think about CF sprint training and the RI those athletes use; for example, 5-7 min between 30’s. So although I understand what you have stated above I am still somewhat confused as why WSBC takes 30-60 sec on their DE days. DE days use 50-60% of 1RM and the weight is lifted as fast as possible. Could you compare DE days to Mulitiple Med ball throws or Multiple Jumps/Plyo’s, is this what they are trying to achieve?
“multiple reps they would theoretically utilize the stretch reflex which will not help you on the platform. So they just split up the reps and shortened the rest interval”
Ok I think understand that to some degree. So they are trying to be sport-specific.
But why are they taking short RI in DE squat and bench,“the RI for all their DE work (though more like 45-60 seconds for DE squat/bench)”. I guess what I’m asking is why short RI in your DE work? Duxx offered one reason above which I think is the reason but I’m not 100% sure. Or is it to,“theoretically utilize the stretch reflex” as you have previously mentioned and if so could you elborate moreso on this or point me to the right article/book.
How long are the RI’s on ME days?
If one was to utilize the WSBC DE and ME methods for a Sprinter would the RI (Rest Intervals) be longer?
I know I am missing something here but I don’t not what that something is? I thought on ME days when your doing 90% and above you would want 5-7 min recovery between sets. I guess the DE days have been somewhat explained but what about the ME days, how long are the RI’s?
I guess what I’m asking is why short RI in your DE work?
I actually asked this same question on elitefts.com maybe 2-3 years ago, but I can’t find the answer Dave gave but, he said all the stuff Duxx pointed out AND something like:
“If we took longer recoveries we would just be in there for too long.”
So convenience is another reason.
How long are the RI’s on ME days?
It’s just like any other powerlifter would do, 3 minutes minimum preferably. I doubt they even time, they probably just go when it’s their turn. However, I actually do remember some article where Louie advocates resting something really short like 2 minutes in between ME lifts because “if you cant do this you are out of shape”. However methods come and go and this might have just been Louie’s opinion and not representative of all the lifters.
For example, Jim Wendler described his “going heavy” template where he did basically a pure ME session on Fridays. On Fridays he would do something like 6-8 90%+ lifts in a 2 hour span. 6 lifts in 120 minutes is quite some rest.
If one was to utilize the WSBC DE and ME methods for a Sprinter would the RI (Rest Intervals) be longer?
As for utilizing WSB methods for a sprinter, I remember something like Louie did some DE belt-box-squats with Butch Reynolds with the rest periods actually decreasing as the cycle went on, where eventually there was no rest between sets, i.e. one continuous set of like 45 reps was done. (to simulate the 45ish seconds it takes to run the 400m)
DE squats probably aren’t needed for a sprinter anyways and I doubt ME RIs need to be any different than the standard 3-5 mins.
I think Jim has the right idea. I believe that you need 5-15min RI just like Charlie does with his sprinters at various distances bc you need the recovery time; however, like you pointed out, most people do not see this as reasonable or time efficient so they exclude it out of their programs.
Ahhhhh the advantages of owning your own gym.
If one is using OLs and/or Plyos to “bridge” the gap between squatting and sprinting why then can’t the same be done with AR squats (with or w/o box)? I have looked at bands squats much the same as clean/snatch high pulls. With the pulls you are trying to pull the bar to a certain height quickly. If the bar flies up over your forhead then it is too light and you load the bar so as to only be able to achieve nipple or chin height. The same can be applied to squats with bands. In normal squats if you continue to accelerate the bar it will fly off your shoulders so you add more weight to avoid that. The problem with that is it then becomes a more ME lift. So instead of adding more weight you add band tension. If it still flies off…add more tension or more weight. You are able to make modifications all along the F/C.
As was said earlier it may not make you “proficient” at sprinting but there is very little that is done in the weight room that will do that. Go hit the track. What we are training in the weight room are strength qualities not how to sprint.
For those that still believe that OLs are the only way to go; myself and many that I have trained and trained with have improved our snatch, clean and jerk numbers to a great extent by adding in a mesocycle of DE band work. It effected our jerk numbers the most followed closely by snatch and effected the clean the least (albeit still quite well). It was as if the mesocycle with the bands taught us to better accelerate the bar for a long as possible. The first time the athletes get back with the OLs the bar just always seem to fly up with weights that were slow(ish) before.
These are just my findings with myself, my training partners and my athletes.
What about the myotactic stretch reflex. I have been conditioned to do a regular tempo (speed) on my eccentric contraction in my bench for example.
Like Louie Simmons said, “Please, I beg you stop reading those bodybuilding magazines”. I myself am still trying not to lift like the conventional lifter, yet I still find that my tempo (speed of movement) is still slower on the eccentric phase of my lifting. I will try and gradually let the weight drop, catch and explode on the concentric contraction. I will try to accomplish this by letting the warmup wts free fall more so, and once I get good enough at that on my MxS days then eventually I will be able to do it at gradually higher and higher intensities. This is assuming you don’t have an DE day where normally you would practice this (I think).
I.E:
WK 1
8x135 WU regular tempo
1x135 WU fast tempo
4x185 WU regular tempo (i.e. let wt freefall and catch)
1x235 WU regular tempo
2x300
2x300
2x300
2x300
2x300
WU = Warmup 1RM=315
Wk 2
8x135 WU regular tempo
1x145 WU fast tempo
4x185 WU regular tempo (i.e. let wt freefall and catch)
1-235 WU regular tempo
2x300
2x300
2x300
2x300
2x300
Gradually I will let the WU set in bold increase by 10lbs each week until I can safely get it up to 100% or 1RM. Does WSBC do this at Intensities higher than 60%? I don’t think so, which begs the question, “Why not?”.
This is a good train of thought and I’m with you. I myself work up into the 70% range for DE lifts. If it starts to get to slow I’ll scratch it but with practice, like you said, you can learn to move “heavier” weights faster.