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    fleekoo on · in reply to: coaching help #8287

    It would be fantastic if some people here could help me with my coaching. Specifically, jumping. I am helping my old High School with their track program and now I’m the jumping coach. I myself jumped a lot in the two and a half seasons, but didn’t learn all the tricks of the trade. So, if y’all could help me out, that’d be wonderful.

    Mike Young
    Keymaster
    Mike Young on · in reply to: Carbs and protiens #19181

    I have a couple questions before I can answer your question:

    1). when you say ‘working out more’ are you referring to weight training, increased milage, etc.

    2). what is your event?

    In general, regardless of what type of training you do you’d still want to keep some proteins in your diet. They help in recovery from activities that cause tissue damage (which includes distance running and weight training and everything in between).

    ELITETRACK Founder

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    fleekoo on · in reply to: Coaching help #8288

    Okay, my last post got lost with all the others, so I will put it back… I need some help with my track kids and how to coach them. I am in charge of the Middle School track team. I just would like to have some tips and stuff for my little kids. Just anything will help, thanks.

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    tank on · in reply to: sprint build-up #19200

    think about all the things that contribute to speed: stride length and stride frequency. in sprinting, you have to find the best combination of these parts to propel your body forward the fastest. to get faster, you need to work out with these principles in mind.

    stride length: work on your running technique and power. work on your mechanics to become more efficient. lift for explosive power. you will need to work on your flexibility, but you don’t need to be a gymnast. being too flexible will undermine your technique, cause you too be less efficient. got that?

    stride frequency: part of this will come from the explosive lifting, the other part willl come from plyometric training and things of that nature (i.e. overspeed)

    not really helpful, huh? i’m not the greatest guy to get advice from. hope this gets you thinking though.

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    tank on · in reply to: Coaching help #19209

    did i ever tell you? pushups work wonders. little kids need a lot of motivation to stop whining and talking back. they hate pushups. and get your kids into an ab routine. fleekoo, if you watch race tapes, the first bodypart that gives out and starts the bad technique chain reaction is the abdominal (core) musculature. strengthen the abs, get better results. and don’t let the kids walk all over you. rule with an iron fist, wrapped in a velvet glove. they need to know you’ll be there for them, but they also need structure and discipline. and little kids will pick up on ALL your bad habits, so no swearing, hitting, eating potato chips before and during practice, because they’ll copy you

    tank

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    tank on · in reply to: Carbs and protiens #19182

    i thought the glycogen recovery period was within the first hour after workout completion, and you should try to get some protein in to begin repairing muscle damage during that window. add in some electrolytes in a couple of cups of gatorade, and eat a regular meal within two hours of workout completion. what do you say, mike?

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    flight05 on · in reply to: Inseason Track and Field Program for me #19138

    thats awesome ill try and get back to you with a modified version…

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    flight05 on · in reply to: Jonathan Edwards Training Diary #19073

    i guess you have to wait and try again, because the server’s bandwidth has been exceeded…

    https://www.geocities.com/SouthBeach/breakers/7118/

    try again here^^

    Mike Young
    Keymaster
    Mike Young on · in reply to: Carbs and protiens #19183

    Tank-
    I’d say your advice is right on. I’d add that in the ‘window’ you referred to, the primary objective should be to get in some carbs because that is the primary thing your muscles are in need of. Doing this will have two major benefits:

    1. You’ll replenish your muscle glycogen supplies. During the first 60 minutes after exercise, the muscles are like a sponge and the primary thing they are craving is glycogen.

    2. Eating carbs during that window will induce an insulin spike which will help in the uptake of other important nutrients into the muscle. This is why it’s good to eat or drink something with a decent amount of carbs and also some proteins because your body will be able to use the proteins more efficiently due to the insulin response. This is also the same reason why you want to take creatine with a carbohydrate because the insulin spike will better assist the uptake of creatine into the muscles.

    ELITETRACK Founder

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    CoachKW on · in reply to: repost request: UF’s sprint plan #19069

    UNIVERSITY OF FLORIDA ATHLETIC ASSOCIATION
    MIKE HOLLOWAY
    ASSOCIATE HEAD TRACK & FIELD COACH
    UNIVERSITY OF FLORIDA
    SPRINTING
    “THE FLORIDA WAY”

    MY PLAN
    Fall Training
    Training / Competition phase
    Championship Season

    SAMPLE WORKOUTS
    SAMPLE TRAINING CYCLES
    ——————————————————————————–
    MY PLAN
    Fall Training (base period) 6 â?? 10 weeks
    Much of our time in fall training is spent conditioning the body and teaching drills that help develop proper sprint mechanics. I also try to introduce exercises that help to develop and improve the athleteâ??s technique, stride length and stride frequency. Circuit Training plays a big role during this phase, we do this not only to help increase that athletes fitness level, but also to help develop the proper sprint mechanics that are so vital at the end of the race.

    Training Phase
    Our emphasis here is again on developing speed and conditioning the body and the mind to hold that speed. The thing that I try to stress to my athletes is that we are preparing for our championships season, that we are working towards weekly progress and building towards an explosion at the Conference and National Meets.

    Championship Season
    The emphasis during this phase is on resting the athlete in hopes that they will have their best performances at our championship meets. I make concentrating on technique a premium during this phase, as the athlete becomes more rested, the technical side of their efforts become easier to achieve.

    Sample Workouts (100 â?? 200)

    Mon. – 5×20, 4×30, 3×40
    3×30, 3×40, 2×50, 1×60
    5×30 (2 sets)
    Tues. – 6 x 250 (35 â?? 28 @ 200) 2 min rest
    300 â?? 200 â?? 100 (39 â?? 26 â?? 13) 100 walk rest (2-3 sets) 400 walk rest
    3 x 500 (500 walk rest)
    500 â?? 400 â?? 300 â?? 200 (walk what you ran for rest)
    Thurs. – 4 x 100 (25 sec rest) 2 sets (full recovery between)
    Run 100 (walk back 50) Run 100 (cover full lap)
    200 (30 sec rest) 200
    2 x 352 (full effort) full recovery

    The intensity and times of these runs will be determined by the target times for your athletes.
    ————————————————————————– —–
    Sample Workouts (400)
    Mon. – 5×20, 4×30, 3×40
    3×30, 3×40, 2×50, 1×60
    5×30 (2 sets)
    Tues. – 6 x 250 (34 â?? 27 @ 400) 2 min rest
    300 (45 sec rest) 300 (3 sets)
    350 (60 sec rest) 350 (3 sets)
    3 x 500 (500 walk rest)
    600 â?? 500 â?? 400 â?? 300 â?? 200 (walk what you ran for rest)
    Thurs. – 4 x 100 (25 sec rest) 2 sets (full recovery between)
    200 (30 sec rest) 200 â?? 2 sets (full recovery between)
    250 (40 sec rest) 150 â?? 2 sets (full recovery between)
    300 (45 sec rest) 100 â?? 2 sets (full recovery between)
    2 x 352 (full effort) full recovery between
    The intensity and times of these runs will be determined by the target times for your athletes.
    400
    Sample Fall Workouts
    Mon. SHORT WU/STRETCH/DRILLS/MOBILITY DRILLS/
    5 x TAPE & ACCELL DRILL/5 X 20 (3 POINT STANCE) 2 SETS
    MED BALL CIRCUIT/GRASS COOLDOWN
    Tues. LONG WU/HURDLE DRILLS/STRETCH/DRILLS
    35 MIN CIRCUIT (A)/MED BALL CIRCUIT/GRASS COOLDOWN
    Wed. ACTIVE RECOVERY
    Thurs. SHORT WU/STRETCH/DRILLS/MOBILITY DRILLS/
    5 X 20 (3 POINT STANCE) 2 SETS/MED BALL CIRCUIT/10 DIAGONALS
    Fri. LONG WU/HURDLE DRILLS/STRETCH/DRILLS
    5 X TAPE & ACCELL DRILLS/12 DIAGONALS
    Sat. â?? Sun. ACTIVE RECOVERY

    Mon. SHORT WU/STRETCH/DRILLS/MOBILITY DRILLS/
    5 x TAPE & ACCELL DRILL/5 X 30 (3 POINT STANCE)
    BOX DRILLS/MED BALL CIRCUIT/10 DIAGONALS
    Tues. LONG WU/HURDLE DRILLS/STRETCH/DRILLS
    6 X 600 (1:45 â?? 70 @ 400) 400 WALK REST
    Wed. ACTIVE RECOVERY
    Thurs. LONG WU/HURDLE DRILLS/STRETCH/DRILLS
    8 X 300 (NO TIME JUST SMOOTH & CONTROLLED WORKING ON TECHNIQUE//MED BALL CIRCUIT/GRASS COOLDOWN
    Fri. SHORT WU/STRETCH/DRILLS/MOBILITY DRILLS/
    35 MIN CIRCUIT (C)/MED BALL CIRCUIT/12
    DIAGONALS
    Sat. â?? Sun. ACTIVE RECOVERY
    400

    Sample Training Phase

    Mon. SHORT WU/STRETCH/DRILLS/MOBILITY DRILLS/
    5 x TAPE & ACCELL DRILL/6 FORM STARTS ( 20m)
    4 X 40, 4 X 50, 3 X 60 (3 POINT STANCE)
    6 X 50m SINGLE LEG HOPS (3 EACH LEG)
    MED BALL CIRCUIT/GRASS COOLDOWN

    Tues. LONG WU/HURDLE DRILLS/STRETCH/DRILLS
    500 â?? 400 â?? 300 â?? (56 400 BASE) WALK WHAT YOU RAN FOR REST
    MED BALL CIRCUIT/GRASS COOLDOWN
    Wed. ACTIVE RECOVERY
    Thurs. SHORT WU/STRETCH/DRILLS/MOBILITY DRILLS/
    6 FORM STARTS (IN TURN)/200 (22 OR BETTER) 30 SEC â?? 200
    2 SETS â?? FULL RECOVERY BETWEEN/MED BALL CIRCUIT/
    GRASS CD
    Fri. LONG WU/HURDLE DRILLS/STRETCH/DRILLS
    12 X 100 (14) 30 SEC REST/MED BALL CIRCUIT/GRASS CD
    Sat. â?? Sun. ACTIVE RECOVERY

    Mon. SHORT WU/STRETCH/DRILLS/MOBILITY DRILLS/
    5 x TAPE & ACCELL DRILL/6 FORM STARTS (20m)
    3 x 40, 2 x 50, 2 x 60 (3 point stance) 2 sets
    B8 x stadium hops (2 sets)/MED BALL CIRCUIT/GRASS CD
    Tues. LONG WU/HURDLE DRILLS/STRETCH/DRILLS
    3 X 600 (1:26 â?? 57 @ 400) 600 WALK REST
    MED BALL CIRCUIT/GRASS CD
    Wed. ACTIVE RECOVERY
    Thurs. SHORT WU/STRETCH/DRILLS/MOBILITY DRILLS
    4 FORM STARTS/300 (33 OR BETTER) 45 SECS â?? 100 (FULL EFFORT)
    2 SETS â?? FULL RECOVERY/5 X SLJ & STJ/MED BALL CIRCUIT
    GRASS CD
    Fri. LONG WU/HURDLE DRILLS/STRETCH/DRILLS
    12 X 200 (26) 200 WALK REST/MED BALL CIRCUIT/GRASS CD
    Sat. â?? Sun. ACTIVE RECOVERY
    400

    SAMPLE COMPETITION PHASE
    Mon. SHORT WU/STRETCH/DRILLS/MOBILITY DRILLS
    4 FORM STARTS (20 m â?? TURN) 4 X 40 (BLOCKS â?? GUN â?? IN TURN)
    3 X 70, 2 X 80 (3 POINT STANCE) 4 X 50m (BOUNDING)
    Tues. LONG WU/STRETCH/DRILLS/5 X TAPE & ACCELL DRILLS
    3 X 500 (56 400 BASE) 500 WALK REST
    Wed. MEET WU/STRETCH/DRILLS/BATON DRILLS
    Thurs. SHORT WU/STRETCH/DRILLS/MOBILITY DRILLS
    4 FORM STARTS (20 m â?? TURN)/300(33 OR BETTER FROM BLOCKS)
    45 SEC REST â?? 100 (FULL EFFORT) 2 SETS FULL RECOVERY
    Fri. DAY OFF (COMPLETE REST)
    Sat. PRE MEET DAY @ TRACK OR Oâ??DOME
    Sun. 8:15 am â?? PREE MEET WU @ TRACK OR Oâ??DOME
    AFTERNOON â?? HOME COMPETITION
    Mon. DAY OFF (COMPLETE REST)
    Tues. SHORT WU/STRETCH/DRILLS/MOBILITY DRILLS
    4 FORM STARTS (20 m â?? TURN) 4 X 60, 4 X 80 (3 POINT STANCE)
    6 X HURDLE HOPS ( 33″ â?? RUN OFF)
    Wed. LONG WU/HURDLE DRILLS/STRETCH/DRILLS
    5 X TAPE & ACCELL DRILLS/300 (37 â?? 38) 45 SEC REST 100 (12 OR BETTER) 3 SETS (FULL RECOVERY BETWEEN)
    Thurs. TRAVEL (JOG & STRETCH @ HOTEL)
    Fri. PRE MEET DAY @ FACILITY
    Sat. COMPETITION
    Sun. TRAVEL (COMPLETE REST)
    😀

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    CoachKW on · in reply to: picture #8289

    How do you get a picture of yourself posted such as MIke has done? the hurdler is pretty cool as well 😉

    Mike Young
    Keymaster
    Mike Young on · in reply to: picture #19211

    DIII-
    After you’ve logged in, go to “Your Control Panel / Options” then go to “Edit Profile” and then you will have a line labeled “Avatar URL,” this is where you put the URL of a pic. As of right now, you can’t upload a picture you have to link to one. Also, it doesn’t control the picture size so you’ll want to get a small picture (somewhere in the neighborhood of 1′ in width or 120 pixels). You can edit pictures pretty easily in photoshop or any other digital editing software or you can even do it in powerpoint.

    ELITETRACK Founder

    Mike Young
    Keymaster
    Mike Young on · in reply to: coaching help #19201

    There are some commonalities in all the jumps which makes teaching the basics pretty easy. Here are what I consider to be the basics:

    *APPROACH: The approach is not “just something preceding the takeoff.” The approach is actually probably the most important part of the jumping events. Not only does a consistent approach set up consistency at the board but a correctly run approach will set up the athlete to be much faster and in a better position to takeoff. Here are some key points for the approach:
    1. All approaches should start slower and finish fast. There should be a gradual acceleration throughout the run-up with velocity peaking about 3 strides out from the takeoff.
    2. Limb movement should progress from high amplitude to low amplitude throughout the runup.
    3. Stride frequency should progress from low to high.
    4. Each approach should have a drive phase where the athlete develops momentum through proper acceleration mechanics. Proper acceleration mechanics require the athlete to apply a force behind their center of mass. In other words, they are keeping their feet behind them and pushing back.
    5. Ground contact times should be longer at the beginning of the approach and quicken up as the approach progresses…this will be a result of some of longer more complete pushes at the start of the approach.
    6. “Setting up for takeoff” prior to the penultimate step should be avoided at all costs because it causes a deceleration prior to takeoff.
    7. Body angles should progressively change from a forward lean to an upright posture.

    *PREPARATION FOR TAKEOFF: The second to last step is just as important as the takeoff step. This step is what puts the athlete in a position to convert the horizontal velocity they have developed on the runway into vertical velocity at takeoff. On a correctly performed penultimate step the athlete should:
    1. Lower their center of mass in front of their foot. This ensures that the athlete has lowered themselves in preparation for their takeoff. You can’t jump up unless you first lower yourself.
    2. The penultimate step should be a heel-to-toe foot contact rather than a typical sprinting foot contact.

    *TAKEOFF: The two prior points are really the hard parts of the jumping events. Takeoff is actually quite easy. Here are the key points:
    1. Foot contact for the takeoff should be a heel-to-toe action just as in the penultimate step.
    2. The foot placement should be under or ever-so slightly in front of the center of mass at takeoff.
    3. The hips should be projected forward and upwards with a long complete extension off of the takeoff leg.
    4. The swinging segments (free leg and arms) should be swung violently and blocked at the instant of ground clearance.

    That’s basically what I consider to be ‘jumping in a nutshell.’ If I can think of anything else I’ll add it. Don’t worry too much about what happens in the air. In contrast to what most people think, flight is not the deciding factor in the jumps….flight parabolas are established at takeoff and what you do in the air can not effect them.

    Also, I think I suggested on the old message board to check out the USATF Coaching Manual….it should be at your local library and if not it’s relatively cheap.

    ELITETRACK Founder

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    jacko on · in reply to: Optimal Distance for Speed Development #8290

    to all.
    would like to get your thoughts on the following, 60m reps are commonly used for speed development, however I feel that the amount of acceleration V the actual time at or around vmax in these reps offers a poor cost/return relationship
    I propose that reps of around 80m could be a more energy efficient way to go for these reasons
    1) you actually spend some time at vmax (even for 11.50 females it take aroung 50-55m to hit vmax from blocks)
    2) the extra distance promotes a slightly more relaxed acceleration
    3) 5 x 80m with sufficient recovery involves less work in acceleration than the equivilent volume of 60m runs (7 x 60m)
    of course this is only appropriate for mature athletes as 80m is more like speed endurance for a young athlete.
    regards
    Andrew

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    flight05 on · in reply to: Inseason Track and Field Program for me #19139

    Hieroglyphics
    The program should be interpreted in the following manner :
    Snatch 80% 3r, means three repetitions performed at 80% of maximum possibility.
    Clean & Jerk 80% (2+1)r, means two repetitions of clean and one repetition of jerk, e.g. one Clean followed by a Clean and Jerk.
    Snatch 80% 3r x 4s, means four sets of three repetitions.

    Percentages
    The intensities shown in the program refer to the percentage of the PERSONAL BEST or MAXIMUM POSSIBILITY for EACH EXERCISE, excepting Rumanian Pulls. The percentages for Rumanian Pulls are calculated from the best Clean.

    Warm Up
    A general warm-up and stretching routine is necessary, along with stretching at the end of the training session.
    The program shows training beginning at 80% intensity. Obviously a specific warm-up for each exercise is necessary. The following warm-up must take place before attempting weights of 80% intensity: 50% 5r, 60% 3r, 70% 3r

    PHASE 4 â?? OLYMPIC LIFTING
    PREPARATORY PERIOD

    Session 1
    Snatch 80% 3r x 2s, 80% 2r
    Clean & Jerk 80% 3r x 3s, 75% 3r x 4s
    Front Squat 80% 3r, 85% 2r, 80% 3r x 3s, 80% 2r
    Rumanian Pull 80% 3r x 4s

    Group 1 Group 2

    Session 2
    Power Clean 80% 3r x 2s
    Power Snatch 80% 3r x 2s, 75% 3r x 3s, 75% 2r
    Full Back Squat 80% 3r, 85% 2r, 80% 3r x 4s
    GHR â?? 4s x 6r
    Group 1 Group 2

    Session 3
    Power Snatch 80% 3r, 75% 3r x 2s
    Clean & Jerk 80%[2+1], 80%[1+2], 80%[2+1], 80%[1+2], 80%[1+1]
    Front Squat 80% 3r, 85% 2r, 80% 3r x 4s
    Group 1 Group 2

    PREPARATORY PERIOD

    Session 4
    Snatch 80% 3r, 85% 2r, 80% 3r
    Clean & Jerk 80% 3r, 85% 2r x 3s, 75% 3r x 4s
    Front Squat 80% 3r, 90% 2r, 85% 2r, 80% 3r x 3s
    Rumanian Pull 80% 3r, 85% 2r, 80% 3r, 80% 2r x 2s
    Group 1 Group 2

    Session 5
    Power Clean 80% 2r, 85% 2r, 80% 2r
    Power Snatch 80% 3r, 85% 2r x 3s, 80% 2r, 75% 3r x 2s
    Full Back Squat 80% 3r, 90% 2r, 85% 2r, 90% 2r, 85% 2r, 80% 3r x 2s
    GHR â?? 4s x 6r
    Group 1 Group 2

    Session 6
    Power Snatch 80% 3r, 85% 2r, 80% 2r x 2s
    Clean & Jerk 80%[2+1], 85%[1+2], 85%[2+1], 80%[1+2]
    Front Squat 80% 3r, 90% 2r, 85% 2r, 90% 2r, 85% 2r, 80% 3r x 2s
    Group 1 Group 2

    PREPARATORY PERIOD

    Session 7
    Snatch 80% 2r, 90% 1r, 85% 2r, 80% 2r
    Clean & Jerk 80% 3r, 90% 1r, 85% 2r, 80% 3r x 4s
    Front Squat 80% 3r, 90% 1r, 95% 1r, 85% 2r, 90% 1r, 80% 3r x 2s
    Rumanian Pull 80% 3r, 90% 1r, 85% 2r, 80% 3r, 80% 2r
    Group 1 Group 2

    Session 8
    Power Clean 80% 2r, 90% 1r, 85% 1r, 80% 2r
    Power Snatch 80% 3r, 90% 1r, 85% 2r, 80% 3r x 2s, 80% 2r
    Full Back Squat 80% 3r, 90% 1r, 95% 1r, 85% 2r, 80% 3r, 80% 2r x 2s
    GHR â?? 4s x 6r
    Group 1 Group 2

    Session 9
    Power Snatch 80% 2r, 90% 1r, 85% 2r, 80% 2r
    Clean & Jerk 80%[2+1], 90%[1+1], 85%[1+2], 80%[1+1]
    Front Squat 80% 3r, 90% 1r, 95% 1r, 85% 2r, 80% 3r x 2s, 80% 2r
    GHR â?? 4s x 6r
    Group 1 Group 2

    PREPARATORY PERIOD

    Session 10
    Snatch 80% 3r, 85% 2r, 80% 3r
    Clean & Jerk 80% 3r, 85% 2r x 3s, 75% 3r x 4s
    Front Squat 80% 3r, 90% 2r, 85% 2r, 80% 3r x 3s
    Rumanian Pull 80% 3r, 85% 2r, 80% 3r, 80% 2r x 2s
    Group 1 Group 2

    Session 11
    Power Clean 80% 2r, 85% 2r, 80% 2r
    Power Snatch 80% 3r, 85% 2r x 3s, 80% 2r, 75% 3r x 2s
    Full Back Squat 80% 3r, 90% 2r, 85% 2r, 90% 2r, 85% 2r, 80% 3r x 2s
    GHR â?? 4s x 6r
    Group 1 Group 2

    Session 12
    Snatch Below Knee 80% 3r, 85% 2r, 80% 2r x 2s
    Clean & Jerk 80%[2+1], 85%[1+2], 85%[2+1], 80%[1+2]
    Front Squat 80% 3r, 90% 2r, 85% 2r, 90% 2r, 85% 2r, 80% 3r x 2s
    Group 1 Group 2

    PREPARATORY PERIOD

    Session 14
    Snatch 80% 2r, 90% 1r, 85% 2r, 80% 2r
    Clean & Jerk 80% 3r, 90% 1r, 85% 2r, 80% 3r x 4s
    Front Squat 80% 3r, 90% 1r, 95% 1r, 85% 2r, 90% 1r, 80% 3r x 2s
    Rumanian Pull 80% 3r, 90% 1r, 85% 2r, 80% 3r, 80% 2r
    Group 1 Group 2

    Session 15
    Power Clean 80% 2r, 90
    % 1r, 85% 1r, 80% 2r
    Power Snatch 80% 3r, 90% 1r, 85% 2r, 80% 3r x 2s, 80% 2r
    Full Back Squat 80% 3r, 90% 1r, 95% 1r, 85% 2r, 80% 3r, 80% 2r x 2s
    GHR â?? 4s x 6r
    Group 1 Group 2

    Session 16
    Hang Snatch Below Knee 80% 2r, 90% 1r, 85% 2r, 80% 2r
    Clean & Jerk 80%[2+1], 90%[1+1], 85%[1+2], 80%[1+1]
    Front Squat 80% 3r, 90% 1r, 95% 1r, 85% 2r, 80% 3r x 2s, 80% 2r
    Jump Squats 2s x 10r @ 70 lbs
    Group 1 Group 2

    PREPARATORY PERIOD

    Session 17
    Snatch 80% 3r, 90% 1r, 95% 1r, 80% 3r
    Clean & Jerk 80% 3r, 90% 1r, 95% 1r, 85% 2r, 80% 3r x 4s, 80% 2r
    Front Squat 80% 3r, 90% 1r, 100% 1r, 85% 2r, 80% 3r x 3s
    Rumanian Pull 80% 3r, 90% 1r, 95% 1r, 85% 2r, 80% 3r, 80% 2r
    Group 1 Group 2

    Session 18
    Power Clean 80% 2r, 90% 1r, 95% 1r, 85% 2r
    Power Snatch 80% 3r, 90% 1r, 95% 1r, 85% 2r, 80% 3r x 2s, 80% 2r x 2s
    Full Back Squat 80% 3r, 90% 1r, 100% 1r, 85% 2r, 80% 3r x 2s, 80% 2r x 2s
    GHR â?? 4s x 6r
    Group 1 Group 2

    Session 19
    Hang Snatch Below Knee 80% 3r, 90% 1r, 95% 1r, 85% 2r, 80% 2r
    Clean & Jerk 80%[2+1], 90%[1+1], 95%[1+1], 85%[1+2], 80%[1+1]
    Front Squat 80% 3r, 90% 2r, 100% 1r, 85% 2r, 80% 3r x 3s
    Jump Squats 2s x 10r @ 70 lbs
    Group 1 Group 2

    PREPARATORY PERIOD

    Session 20
    Snatch 80% 3r, 90% 1r, 100%, 85% 2r
    Clean & Jerk 80% 3r, 90% 1r, 100% 1r, 85% 2r, 95% 1r, 85% 2r, 90% 1r, 85% 2r, 80% 3r, 80% 2r
    Front Squat 80% 3r, 90% 1r, 100% 1r, 85% 2r, 100% 1r, 85% 2r, 80% 2r x 2s
    Group 1 Group 2

    Session 21
    Hang Snatch Below Knee 80% 3r, 90% 1r, 85% 1r, 80% 2r
    Clean & Jerk 80%[1+1], 90%[1+1], 100%[1+1], 85%[1+1], 80%[1+1]
    Front Squat 80% 3r, 90% 2r, 100% 1r, 85% 2r, 80% 3r, 80% 2r x 2s
    Jump Squats 2s x 10r @ 70 lbs
    Group 1 Group 2

    Session 22
    Power Clean 80% 1r, 90% 1r, 85% 2r
    Power Snatch 80% 3r, 90% 1r x 2s, 85% 2r, 80% 3r x 2s
    Hang Power Clean 80% 1r, 90% 1r, 85% 1r
    Full Back Squat 80% 3r, 90% 1r, 100% 1r, 85% 2r, 90% 1r, 85% 2r, 80% 2r x 2s
    Group 1 Group 2

    COMPETITION PERIOD

    Session 23
    Snatch 80% 3r, 85% 2r x 2s, 80% 3r
    Clean & Jerk 80% 3r, 85% 2r x 3s, 80% 3r x 2s, 75% 4r
    Front Squat 80% 3r, 85% 2r x 2s, 80% 3r
    Jump Squats 2s x 10r @ 70 lbs
    Group 1 Group 2

    Session 24
    Power Clean 80% 2r, 85% 1r, 80% 2r
    Power Snatch 80% 3r, 85% 2r x 3s, 80% 3r x 2s, 75% 4r
    Hang Power Clean 80% 2r, 85% 1r, 80% 2r
    Full Back Squat 80% 3r, 85% 3r x 4s, 80% 2r x 2s
    Jump Squats 2s x 10r @ 70 lbs
    Group 1 Group 2

    Session 25
    Hang Power Snatch 80% 3r, 85% 2r x 3s, 80% 3r
    Clean & Jerk 80% 2r, 85% 2r x 2s, 80% 2r
    Front Squat 80% 3r, 85% 2r, 80% 2r x 2s
    GHR â?? 4s x 6r
    Group 1 Group 2

    COMPETITION PERIOD

    Session 26
    Snatch 80% 3r, 85% 2r, 90% 1r x 2s, 85% 2r, 80% 3r x 3s, 80% 2r
    Clean & Jerk 80% 3r, 85% 2r, 90% 1r x 3s, 85% 2r x 2s, 80% 3r x 2s, 80% 2r x 2s
    Front Squat 80% 3r, 85% 3r, 90% 2r x 2s, 85% 2r
    Jump Squats 2s x 10r @ 70 lbs
    Group 1 Group 2

    Session 27
    Power Clean 80% 2r, 85% 1r, 90% 1r x 2s, 85% 1r
    Power Snatch 80% 3r, 85% 2r, 90% 1r x 3s, 85% 2r x 2s, 80% 3r x 2s, 80% 2r x 2s
    Hang Power Clean 80% 2r, 85% 1r, 90% 1r x 2s,
    Full Back Squat 80% 3r, 85% 3r, 90% 2r x 3s, 85% 2r x 2s, 80% 3r x 2s
    Group 1 Group 2

    Session 28
    Hang Power Snatch 80% 3r, 85% 2r, 90% 1r, 85% 2r x 3s, 80% 3r, 80% 2r
    Clean & Jerk 80% 2r, 85% 2r, 90% 1r x 3s, 85% 2r
    Front Squat 80% 3r, 85% 3r, 90% 2r, 85% 2r
    Jump Squats 2s x 10r @ 70 lbs
    GHR â?? 4s x 6r
    Group 1 Group 2

    COMPETITION PERIOD

    Session 29
    Snatch 80% 3r, 85% 2r, 90% 1r, 95% 1r, 85% 2r
    Clean & Jerk 80% 3r, 85% 2r, 90% 1r, 95% 1r, 80% 3r x 4s
    Front Squat 80% 3r, 85% 3r, 90% 2r, 95% 1r, 100% 1r
    Group 1 Group 2

    Session 30
    Power Clean 80% 1r, 85% 1r, 90% 1r x 3s
    Power Snatch 80% 3r, 85% 2r, 90% 1r, 95% 1r, 100% 1r, 85% 2r, 80% 3r x 3s
    Hang Power Clean 80% 1r, 85% 1r, 90% 1r x 2s
    Full Back Squat 80% 3r, 85% 3r, 90% 2r,
    95% 1r, 85% 3r, 80% 3r x 2s
    Group 1 Group 2

    Session 31
    Hang Power Snatch 80% 3r, 85% 2r, 90% 1r x 3s, 85% 2r, 80% 2r
    Clean & Jerk 80% 2r, 85% 2r, 90% 1r, 95% 1r, 90% 1r
    Front Squat 80% 3r, 85% 2r, 90% 2r x 2s
    Jump Squats 2s x 10r @ 70 lbs
    GHR â?? 4s x 6r
    Group 1 Group 2

    COMPETITION PERIOD

    Session 32
    Snatch 80% 3r, 85% 2r, 90% 1r, 95% 1r, 80% 3r x 3s
    Clean & Jerk 80% 2r, 85% 2r, 90% 1r x 3s, 85% 2r, 80% 2r x 2s
    Front Squat 80% 3r, 90% 1r, 95% 1r, 85% 2r, 80% 3r, 80% 3r x 2s, 80% 2r
    Group 1 Group 2

    Session 33
    Power Snatch 80% 3r, 85% 2r, 90% 1r x 2s, 85% 2r, 80% 3r x 4s, 80% 2r
    Clean & Jerk 80% 2r, 85% 2r, 90% 1r, 95% 1r, 85% 2r x 2s, 80% 2r x 2s
    Group 1 Group 2 Group 3

    Session 34
    Hang Power Snatch 80% 3r, 85% 2r, 90% 1r, 95% 1r, 100% 1r, 80% 2r x 3s
    Clean & Jerk 80% 2r, 85% 2r, 90% 1r, 95% 1r, 100% 1r, 90% 1r, 80% 2r
    GHR â?? 4s x 6r
    Group 1 Group 2 Group 3

    COMPETITION TAPER WEEK

    Session 35
    Snatch 80% 3r, 85% 2r, 90% 1r, 80% 3r
    Clean & Jerk 80% 2r, 85% 2r, 90% 1r, 80% 2r
    GHR â?? 4s x 6r
    Group 1 Group 2 Group 3

    Session 36
    Hang Power Snatch 80% 3r, 85% 2r, 80% 3r x 2s
    Clean & Jerk 80% 2r, 85% 2r x 2s, 80% 2r
    Front Squat 80% 3r, 90% 2r, 85% 2r, 80% 3r x 3s
    Group 1 Group 2 Group 3

    Session 37
    Power Snatch 80% 3r x 5s
    Pwr Clean & Split Jerk 80% 2r x 5s
    Group 1 Group 2 Group 3

    Session 38
    COMPETITION

    Group 1
    Bench Press
    Press Behind Neck
    Dumbell Press

    Group 2
    Sit Ups
    Leg Raises
    Crunches

    Group 3
    Hyperextension
    Back Raises

    what do u think?
    what about the reps for the bench press?? do u think speed day/max day via westside? im not sure about these…

    thanks a lot!

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