Hypertrophy

Posted In: The Classics

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    premium on #87275

    8×200
    1200m,2x (600, 4×200)
    3×1.5 miles
    2×600,3×600
    2.5 miles, 2x4x200
    4×1.5 mile
    3mile,1000m,3mile,1000m
    2x3x600

    theses are just random workouts from my training partners journal i dont do as much volume though because i dont have to run xc and mainly do 100-200 and he does 100-400.

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    premium on #87308

    Monday/Wednesday – Cleans,Squats, RDL’s, Core
    Bench, Rows,Chins, Arms (curls/tris)

    Sept________4 weeks – Hypertrophy (3-4×6-12 reps,60s rest,70-85%)
    Oct-Nov_____8 weeks – Max Strength(3-4×2-6 reps,3-7min rest,85-95%)
    Dec_________4 weeks – Power-Speed (3-4×2-6 reps,3-7min rest,75-85%)
    Jan-Feb_____6 weeks – Max Strength/ revisiting Power-Speed by-weekly, ballistic reps
    Feb_________2 weeks – Maintenance (conference champs @ the beginning of Mar)
    ————depending on season results the following may change/ may drop weights all-together ——–
    Mar 4 weeks – Max Strength/ revisiting Power-Speed by-weekly, ballistic reps OR 2 weeks Hypertrophy
    Apr ?????? OR 6 weeks Max Strength/ revisiting Power-Speed by-weekly, ballistic reps
    May 2 weeks – maintenance –> completely drop out weights

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    utfootball4 on #87309

    Monday/Wednesday – Cleans,Squats, RDL’s, Core
    Bench, Rows,Chins, Arms (curls/tris)

    Sept________4 weeks – Hypertrophy (3-4×6-12 reps,60s rest,70-85%)
    Oct-Nov_____8 weeks – Max Strength(3-4×2-6 reps,3-7min rest,85-95%)
    Dec_________4 weeks – Power-Speed (3-4×2-6 reps,3-7min rest,75-85%)
    Jan-Feb_____6 weeks – Max Strength/ revisiting Power-Speed by-weekly, ballistic reps
    Feb_________2 weeks – Maintenance (conference champs @ the beginning of Mar)
    ————depending on season results the following may change/ may drop weights all-together ——–
    Mar 4 weeks – Max Strength/ revisiting Power-Speed by-weekly, ballistic reps OR 2 weeks Hypertrophy
    Apr ?????? OR 6 weeks Max Strength/ revisiting Power-Speed by-weekly, ballistic reps
    May 2 weeks – maintenance –> completely drop out weights

    I would go:

    5 weeks: hypertrophy 3-4×6-12

    3-1-3: max strength 3×3-5

    4 weeks: Power/Strength Main: 4-5×3-5×20-50%/3x2x80-85%

    8 weeks: Maint – leading into conference champs.

    It takes 4-8 weeks to overcome the fatigue from the max strength work.

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    star61 on #87310

    It takes 4-8 weeks to overcome the fatigue from the max strength work.

    UT, what are you basing this on? Eight weeks is a long time.

    Nick Newman
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    Nick Newman on #87311

    I believe with this method it is important to hit singles at maximum weight towards the end of the 8 week maintanence phase…Once a week for the final 3 weeks of the peaking as retention.

    You’ll find your max strength has probably improved over the course of the phase as well…

    It’s important to go into your final most important meets as strong as you’ve ever been.

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    star61 on #87318

    Here’s an option that uses shorter blocks, switching back and forth a little more often. Longer than hree to four weeks you begin entering the adaption window, and with shorter blocks you aren’t so far away from either strength or power.

    Sept. 1 – March 1 (26 weeks)
    March 1 – March 7 (Conference)
    March 7 – May 15 (11 weeks)

    4 weeks – Hypertrophy (3-5×8-10 reps,60s rest,70-85%) visiting Max Strength (work up to heavy triple 1xwk)
    4 weeks – Max Strength(5×3-5 reps,3-7min rest,85-95%)
    4 weeks – Power-Speed (3-4×2-6 reps,3-7min rest,75-85%)
    3 weeks – Max Strength revisiting Power-Speed bi-weekly, ballistic reps
    3 weeks – Power-Speed (3-4×2-6 reps,3-7min rest,75-85%) revisiting Max Strength (work up to heavy triple 1xwk)
    3 weeks – Max Strength(5×3-5 reps,3-7min rest,85-95%)
    3 weeks – Power-Speed (3-4×2-6 reps,3-7min rest,75-85%) revisiting Max Strength (work up to heavy triple 1xwk)
    2 weeks – Maintenance (conference champs @ the beginning of Mar)

    Conference

    2 weeks – Max Strength/ revisiting Power-Speed by-weekly, ballistic reps
    2 weeks – Power-Speed (3-4×2-6 reps,3-7min rest,75-85%) revisiting Max Strength (work up to heavy triple 1xwk)
    2 weeks – Max Strength/ revisiting Power-Speed by-weekly, ballistic reps
    2 weeks – Power-Speed (3-4×2-6 reps,3-7min rest,75-85%) revisiting Max Strength (work up to heavy triple 1xwk)
    3 weeks – maintenance-> completely drop out weights

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    utfootball4 on #87319

    He’s not a weightlifter, toooo much lifting over 85%>…

    Here’s an option that uses shorter blocks, switching back and forth a little more often. Longer than hree to four weeks you begin entering the adaption window, and with shorter blocks you aren’t so far away from either strength or power.

    Sept. 1 – March 1 (26 weeks)
    March 1 – March 7 (Conference)
    March 7 – May 15 (11 weeks)

    4 weeks – Hypertrophy (3-5×8-10 reps,60s rest,70-85%) visiting Max Strength (work up to heavy triple 1xwk)
    4 weeks – Max Strength(5×3-5 reps,3-7min rest,85-95%)
    4 weeks – Power-Speed (3-4×2-6 reps,3-7min rest,75-85%)
    3 weeks – Max Strength revisiting Power-Speed bi-weekly, ballistic reps
    3 weeks – Power-Speed (3-4×2-6 reps,3-7min rest,75-85%) revisiting Max Strength (work up to heavy triple 1xwk)
    3 weeks – Max Strength(5×3-5 reps,3-7min rest,85-95%)
    3 weeks – Power-Speed (3-4×2-6 reps,3-7min rest,75-85%) revisiting Max Strength (work up to heavy triple 1xwk)
    2 weeks – Maintenance (conference champs @ the beginning of Mar)

    Conference

    2 weeks – Max Strength/ revisiting Power-Speed by-weekly, ballistic reps
    2 weeks – Power-Speed (3-4×2-6 reps,3-7min rest,75-85%) revisiting Max Strength (work up to heavy triple 1xwk)
    2 weeks – Max Strength/ revisiting Power-Speed by-weekly, ballistic reps
    2 weeks – Power-Speed (3-4×2-6 reps,3-7min rest,75-85%) revisiting Max Strength (work up to heavy triple 1xwk)
    3 weeks – maintenance-> completely drop out weights

    Nick Newman
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    Nick Newman on #87320

    Your clearly following Bompa system…but why drop out weights for 3 weeks? Bad move…

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    davan on #87321

    You would need that much time probably if you spent that much time doing max strength work as a track athlete… damn. That’s way more than even most elite throwers.

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    premium on #87322

    Here’s an option that uses shorter blocks, switching back and forth a little more often. Longer than hree to four weeks you begin entering the adaption window, and with shorter blocks you aren’t so far away from either strength or power.

    Sept. 1 – March 1 (26 weeks)
    March 1 – March 7 (Conference)
    March 7 – May 15 (11 weeks)

    4 weeks – Hypertrophy (3-5×8-10 reps,60s rest,70-85%) visiting Max Strength (work up to heavy triple 1xwk)
    4 weeks – Max Strength(5×3-5 reps,3-7min rest,85-95%)
    4 weeks – Power-Speed (3-4×2-6 reps,3-7min rest,75-85%)
    3 weeks – Max Strength revisiting Power-Speed bi-weekly, ballistic reps
    3 weeks – Power-Speed (3-4×2-6 reps,3-7min rest,75-85%) revisiting Max Strength (work up to heavy triple 1xwk)
    3 weeks – Max Strength(5×3-5 reps,3-7min rest,85-95%)
    3 weeks – Power-Speed (3-4×2-6 reps,3-7min rest,75-85%) revisiting Max Strength (work up to heavy triple 1xwk)
    2 weeks – Maintenance (conference champs @ the beginning of Mar)

    Conference

    2 weeks – Max Strength/ revisiting Power-Speed by-weekly, ballistic reps
    2 weeks – Power-Speed (3-4×2-6 reps,3-7min rest,75-85%) revisiting Max Strength (work up to heavy triple 1xwk)
    2 weeks – Max Strength/ revisiting Power-Speed by-weekly, ballistic reps
    2 weeks – Power-Speed (3-4×2-6 reps,3-7min rest,75-85%) revisiting Max Strength (work up to heavy triple 1xwk)
    3 weeks – maintenance-> completely drop out weights

    would you follow 3-1 scheme with that setup even though in some cases youd only have done 1week of the block that falls on the unloading week?

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    utfootball4 on #87324

    Seriously you are making a big deal about this strength training, after all strength training is a general training tool.

    [quote author="star61" date="1249712900"]Here’s an option that uses shorter blocks, switching back and forth a little more often. Longer than hree to four weeks you begin entering the adaption window, and with shorter blocks you aren’t so far away from either strength or power.

    Sept. 1 – March 1 (26 weeks)
    March 1 – March 7 (Conference)
    March 7 – May 15 (11 weeks)

    4 weeks – Hypertrophy (3-5×8-10 reps,60s rest,70-85%) visiting Max Strength (work up to heavy triple 1xwk)
    4 weeks – Max Strength(5×3-5 reps,3-7min rest,85-95%)
    4 weeks – Power-Speed (3-4×2-6 reps,3-7min rest,75-85%)
    3 weeks – Max Strength revisiting Power-Speed bi-weekly, ballistic reps
    3 weeks – Power-Speed (3-4×2-6 reps,3-7min rest,75-85%) revisiting Max Strength (work up to heavy triple 1xwk)
    3 weeks – Max Strength(5×3-5 reps,3-7min rest,85-95%)
    3 weeks – Power-Speed (3-4×2-6 reps,3-7min rest,75-85%) revisiting Max Strength (work up to heavy triple 1xwk)
    2 weeks – Maintenance (conference champs @ the beginning of Mar)

    Conference

    2 weeks – Max Strength/ revisiting Power-Speed by-weekly, ballistic reps
    2 weeks – Power-Speed (3-4×2-6 reps,3-7min rest,75-85%) revisiting Max Strength (work up to heavy triple 1xwk)
    2 weeks – Max Strength/ revisiting Power-Speed by-weekly, ballistic reps
    2 weeks – Power-Speed (3-4×2-6 reps,3-7min rest,75-85%) revisiting Max Strength (work up to heavy triple 1xwk)
    3 weeks – maintenance-> completely drop out weights

    would you follow 3-1 scheme with that setup even though in some cases youd only have done 1week of the block that falls on the unloading week?[/quote]

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    premium on #87326

    im just trying to learn as much as i can and use it so im not absentmindedly going into the weight room…of course strength work is only supplementary to track work but im trying make sure that i’m knowledgeable and organized with all of my training

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    star61 on #87328

    He’s not a weightlifter, toooo much lifting over 85%>…

    I didn’t change his intensities, just the number of weeks in a block. My point is smaller blocks.

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    star61 on #87329

    That’s something for you to decide. The closer you are to elite, the more careful you have to be, as overtraining can creep up on you and ruin a season. If you are not so close to elite, you can stretch the weeks out as long as you are careful to monitor performance on and off the track.

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