can someone explain to me (or point me in the right direction) when/why to use heavy weight while lifting.
as opposed to focusing on speed of the bar
If my goal is to increase power, how should I approach set/rep shemes for bench press, squat, and oly lifts?
Weight training should match your track work first. Earlier in the year, and in various cycles throughout the training plan, maximal training has it’s place on strength development for among other things, acceleration. Speed training in the weight room can come in later when wanting to convert strength to speed and maybe when the focus is max. speed.
Also, there is the thought that training at maximal loads can increase CNS recruitment, since you are moving that weight as fast as you can, even though it feels slow. This was discussed on the older forum, when an example was given on squatting could never occur at the same speeds as the turnover in the sprint.
You should always try to accelerate the bar on the concentric portion of a lift. However, forget about trying to replicate sprinting limb speeds in the weightroom. It simply isn’t possible! If you are running fast all year, you probably don’t have to worry about a coversion phase. You are always converting because you never get too far away from your speed work.
Weight training is general in nature. Treat it as such. The way I have structured my heavy weight cycles (which is right out of CFTS and the new videos) is to use 7 week blocks. The first three weeks increase in loads from 80% to 95%, then I take a week of lower volume but keep the loads high (right at 90-95%). This week will have about 75% of the volume of the previous week. Then the final three weeks again increase loads from 95% to 100+%. Note that I can go over 100% because I track my loads from the max at the start of the cycle.
You can take a look at: http://www.charliefrancis.com/community/viewthread.php?tid=237
to see an example of my actual volumes. I am just starting my 5th week in a 7 week cycle.
In general, I don’t go to failure and lift well within myself (leave a couple of reps in the tank for each set.) Always sprint first and if you can’t make your plan in the gym, don’t sweat it. For power development, keep the reps low and the weights heavy. This will help the strength aspect and then your sprinting will take care of the speed aspect.
xlr8