Speed/Power Training

[Pazienxa]

Cont'd from Xplosive Power Training (http://forum.bodybuilding.com/showthread.php?t=124392991)
Teen section crazy busy, didn't feel like searching up my thread each time to update. Gonna try to update regularly, might not have the time once school starts. >.<


Current/Past PRs

Speed/Power:
60m: 7.4s (May 1, 2010)
40yard: 4.6s (May 11, 2009)
Vertical: 36.5" (February 2, 2010)
Broad Jump: 9'10" (July5, 2010)

Strength
Narrow Box Squat: 385lb (June 18, 2010)
Sumo Box Squat: 455lb (June 5, 2010)
Conventional DL: ???
Sumo DL: 445lb (June 5, 2010)
Bench Press: 195x5 (Aug. 10, 2010)
Row: 190x5 (Aug. 10, 2010)
Military: 135x4 (Aug. 5, 2010)


Training Goals


Speed/Power
60m: <7.0s
100m: 11.0s

Strength
Narrow Box Squat: 425lb
Sumo Box Squat: 500lb
Conventional DL: 425lb
Sumo DL: 500lb
Bench Press: 225x5
Row: 225x5
Military: 165x5

My number 1 goal is to improve my 60m/100m time. I have great acceleration but lack a good top speed and have dreadful speed endurance. So my training is going to be geared towards improving those. I have been lifting for 2 years now and just started sprinting about 2 months ago, so I have got a lot of room for improvement. (Yeah noob gains!)

As far as my weight training goes, all my squats are more or less parallel (theres a pic in my old log that shows it). I haven't done any deadlifting for almost 1.5 years and just recently started doing them. Don't have any good reason except I have been doing Westside method for a while in the past and never switched up the squats with deadlift. The same goes for military press. I have done quite a few programs including Westside, 5x5, bodybuilding splits, VJB workouts, and most recently, Smolov, which helped me raise my squat from 405 to 455 in 3 weeks. Currently and in the future, my workouts weekly schedule will look something like this:

Day 1: Speed/5x5
Day 2: Extensive Tempo/abs
Day 3: Speed/Plyo/5x5
Day 4: Extensive Tempo/abs
Day 5: Speed/5x5
Day 6: Extensive Tempo/abs
Day 7: OFF

I am on a pre-GPP setup to get in shape and will move to a 12 week GPP and 16 week SPP later on. I plan on training for a year before competing and will be training at Waterloo.

[Pazienxa]

Speed Work: (~25 minutes)

Hill Sprints
5x10m
5x20m
4x25m

Strength Work: (~45 minutes)

Narrow Box Squats
135x5
185x5
225x5
275x5
345x5

Bench Press
105x5
125x5
145x5
165x5
195x5

Rows
105x5
125x5
145x5
165x5
190x5
Need to deload, form sucked and been stuck for a while

nGHR
3x3 @ BW
All unassisted, but I found today that folding your arms across the chest is harder than letting your arms hang by your side.

Standing Abduction
3x15 @ 35
Usually do glute bridges, but gym was too crowded and I was tight on time.

[baco_bacon]

Was wondering where you went ;)


Hello

[qb0708]

Your speed training linguistics lead me to belief that you are influenced by Charlie Francis?

[Pazienxa]

Extensive Tempos (1500m)
3x5x100m
30 sec b/w reps, 100m walk b/w sets

Also, about 1 hour total of foam rolling, static stretching, and contrast shower.

Skipped the abs today, wasn't feeling it. I definitely have a lot of work to do to build up a tempo base. I hope to be able to build up to about 1800-2000m and ~500abs per session, three times a week, by the beginning of SPP, during which I will maintain the tempo base.



Was wondering where you went ;)


Hello

Sup man =D, been sidetracked a bit and forgotten about it =\


Your speed training linguistics lead me to belief that you are influenced by Charlie Francis?

I have read most of his work as well as a lot of stuff from Elitetrack, latif thomas, kelly baggett, verkhoshansky and i am still trying to learn as much as I can about speed/power training.
the template i am following is definely based on CF's system as his was the only one i was able to dig up a lot of info and in depth into and his methods makes a lot of sense to me.

[baco_bacon]

No biggie man! So you're not really interested in hypertrophy much at all, mainly just speed?

[qb0708]

Extensive Tempos (1500m)

I have read most of his work as well as a lot of stuff from Elitetrack, latif thomas, kelly baggett, verkhoshansky and i am still trying to learn as much as I can about speed/power training.
the template i am following is definely based on CF's system as his was the only one i was able to dig up a lot of info and in depth into and his methods makes a lot of sense to me.

Cool. I have had and read (the parts that pertain to my interest) CFTS and just got the GPP: Essentials DVD/Graphs and Van. 2004 DVD/Graphs; plus I have read many a thread on his forum.

My studies have shifted from Verkhoshanskys work now to Charlies work. What specific literature have you read of Charlie and Verkhoshansky?

[Pazienxa]

Changed my username today =], rangerid was a name I used when I was like 13

Weighed in at 173.2lbs

Speed Work (~25 minutes)

Hill Sprints
5x10m
5x20m
4x25m
Feels kind of drained today, next week is deload week, gonna need it.

Weights (~45 minutes)

Conventional Deadlift
135x5
185x5
225x3
275x3
345x5
Only 3rd time doing conventional DL in over 1.5 years. Been making great progress on it and I should have no problem hitting my goal of 425 by the end of GPP.

Military Press
Barx10
75x5
95x5
115x5
135x5
Did 1 more rep with plate than last workout.

Natural GHR
3x3 @ BW
Good, getting real good at these now.

Standing Abduction
3x15 @ 35
Easier than last time.

MedBall Circuit
3x4x15 @ 8kg ball
Consisted of various twists/throws.

Felt kind of drained and lacking energy today, look forward to that deload next week to let myself recover. Been pushing it hard on the 3 loading weeks.


No biggie man! So you're not really interested in hypertrophy much at all, mainly just speed?

Not at the moment. I have about 5 years that I can compete in college so I am really gona take advantage of that because chances are that after college, I won't be doing it anymore. I was actually really fast in grade 8 but I was also lazy as hell and my coach called it "wasted talent" lol.
Apart from that I can gain mass on the workout I am on right now, I am actually up from 170 to 173.6 since the first week of Pre-GPP. My legs are pretty big right now, my arms are decent, the only significantly lacking area is my chest. I will probably worry about that after 5 years of sprinting lol, but hopefully my training will fix it.


Cool. I have had and read (the parts that pertain to my interest) CFTS and just got the GPP: Essentials DVD/Graphs and Van. 2004 DVD/Graphs; plus I have read many a thread on his forum.

My studies have shifted from Verkhoshanskys work now to Charlies work. What specific literature have you read of Charlie and Verkhoshansky?

For CF, I have read CFTS, GPP Essentials, Vancouver DL, Fundamental 1, CF 2004 forum review, and the Structure of Training for Speed. I will probably get Inside SPP later as well. The GPP and SPP I am planning on doing is actually from CF but I plan to decrease the volume by half. I notice all of CF's materials are geared towards high level athletes and I can't do many of what he prescribes right now, hopefully work up to it.

I have read Special Strength Training by Verkhoshansky, some of Supertraining, and most of his English articles. Actually, I found Special Strength Training to be one of the best books I have read on the topic since he actually shows you a lot of progression for workouts.

[baco_bacon]

wasted talent, haha sounds bad but sometimes it's true, glad you're putting your talent into action.


Sweet conventionals, over 3 plates ftw

[Pazienxa]

Weight: 174.0lbs
This brings up, I am gonna do a mini bulk to hit 180lbs and see where that takes me bodyfat % goes. If I can do it while being <9% it will be good. Otherwise after I reach 180 I will simply stop eating excess calories til I hit <9%. Shouldn't take that long since I gain weight and lose BF pretty easily. Before my Pre-GPP, I was lean ~7% at 170. Ultimately, I wanna hit 180 at ~7%, which would be the ideal bodyweight for sprinting for me.

Extensive Tempo (1000m)
5x200m
45sec b/w reps
Hard as hell today. Have quite a long way to go to building a good base. Being 3rd week of loading I am a bit drained. As I get in better shape things will probably get easier and I will be able to handle a greater workload.

Timed 200-Rep Abs
10x20
10 different movements. Completed it 4:38, new PR for 200 reps.


wasted talent, haha sounds bad but sometimes it's true, glad you're putting your talent into action.


Sweet conventionals, over 3 plates ftw

Yea I definitely wish I had stuck with it after grade 8 lol.

[Pazienxa]

Today is the last day of loading, next week is deload week. Volume and intensity will be all cut in half.

Weight: 174.0lbs

Speed Work (~25 min)

Hill Sprints
5x10m
5x20m
4x25m

Weights (~55 min)
Took longer than usual today.

Narrow Box Squats
Barx5
135x5
185x5
225x3
275x3
315x1
355x3
355 was challenging. It was harder than necessary because I was doing low bar and my back was a bit sweaty. So the bar doesn't feel secure on my back and I had the sensation that it might slip off my back. Weird feeling. Next time I will definitely chalk up the bar once the weight gets heavy. At lighter weight it's not really noticeable.

Bench Press
Barx10
115x5
135x5
155x5
175x5
200x3 (tough set)
155x8

Rows
Barx10
105x5
125x5
145x5
165x5
190x5
Good set, 190 is easier now.

Natural GHR
3x3 @ BW
Good, next week I am just going for 1x5. Haven't done more than 3 in a row unassisted before.

Glute Bridgeg
3x15 @ 155
HUGE burn in my ass after this.

Pretty tired after workout, really looking forward to the deload to give myself a break from the heavy lifting.

[baco_bacon]

Crazzzyy box squats son, and boo @ deloads

[Pazienxa]

MedBall Complex
2x[8x10] Various Throws
Was gona do tempo runs today but there was a baseball game going on on the field.

Hurdle Mobility
6x10
Need to start doing these more often, right hip is a bit tight.

Static stretch/contrast shower after. Contrast shower was awesome, took away my low back DOMS =D.


Crazzzyy box squats son, and boo @ deloads

=P thx baco! haha i need the deload so i can always push through and since my training is a lot more intense than in the past when I could train for months without any type of break.

[kbm12345]

Hey man subbed....I think i am going to set my off season training for basketball up similarly to your training...Just got back from sprints at the bball courts and amm deaaaaaad....Now i have to go gym and squat ahhhhhh

Just one question tho. How and when do you deload?

[Pazienxa]

Hey man subbed....I think i am going to set my off season training for basketball up similarly to your training...Just got back from sprints at the bball courts and amm deaaaaaad....Now i have to go gym and squat ahhhhhh

Just one question tho. How and when do you deload?
thanks bro! i subbed to yours too, good luck with everything. i played bball a year ago too and yea, going to weights after games/practices are BRUTAL!! do you take anything b/w your bball session and weights? because i found taht just adding something in like chocolate milk can help to get some more calories in for energy.

as far as deloading goes, its pretty important if you have a tough training program which consists of speed work/plyos/practices before a heavy lifting session during the off season. its not so if you are just lifting weights. what i generally do on a deload week is I will cut the volume and intensity of weights in half and change the sprints to strides and eliminate plyos while keeping tempo volumes the same. i am still in a pre-GPP session so I also eliminated a day of sprints/weights. but in GPP or SPP I usually keep the days the same and do what i mentioned above.

Deload also happen in a 3+1+3... so on format. so basically 3 weeks of heavy loading by a deload week.

as far as deload for bball goes, during deload week I would slightly decrease the on court time and put the weights to minimum maintainence, so like 2x3 @ 80% for each lift once a week. The reason I have to cut everything including intensity by half is because i am not in great shape at the moment so I need a more dramatic deload until i get in shape.

[kbm12345]

Awesome, thanks heaps for that detailed answer.. Exactly what i was after

[Pazienxa]

This week is deload for me, pretty easy day and not so much fatigue later on.

Weight: 172.8

Speed Work (~10 minutes)

Hill Strides
5x10m
4x20m
2x25m
Walk back recovery and 3 minutes b/w sets

Weights (~25 minutes)

Narrow Box Squats
Barx5
135x5
185x5
225x5
275x5

Bench Press
95x5
135x5
155x5

Pull-ups
3x8 @ BW
meant to do rows, but gym was a bit crowded today so didn't have the barbell.

Natural GHR
1x5 @ BW
Easy! Had more left in the tank

Glute Bridge
2x10 @ 155

Pretty easy day, not meant to induce much fatigue. Tomorrow is tempo day followed by a complete rest day. This week will look like this:

M: Off
T: Speed/Weights Deload
W: Tempo
R: Off
F: Speed/Weights Deload
S: Tempo
S: Tempo

M: Off
T: Start intensification week...

I am going on vacation and then leaving for college after next week. So I am going to basically go for PR maxes on all my lifts because I probably won't be able to lift for about 1-2 weeks afterwards.


Awesome, thanks heaps for that detailed answer.. Exactly what i was after

Glad I could help!

[baco_bacon]

275.. on a deload..:p


Haha good workout nonetheless .

[Pazienxa]

Weight: 173.2lbs

Extensive Tempo (1500m)
3x5x100m
30 sec b/w reps, 100m walk b/w sets

Timed 200-Rep Abs
10x20
10 different movements. Completed it in 3:58! First time going under 4:00.


275.. on a deload..:p


Haha good workout nonetheless .

thanks! it was a decent workout, not much fatigue

[moose45]

Great stuff in here. Subb'd

[Pazienxa]

Weight: 173.6lbs

Speed Work (~10 minutes)

Hill Strides
5x10m
4x20m
2x25m
Walk back recovery and 3 minutes b/w sets

Weights (~25 minutes)

Conventional Deadlift
135x5
185x5
225x3
275x5

Military Press
Barx10
75x5
95x5
115x5

Natural GHR
1x5 @ BW
Really explosive on these

Glute Bridge
2x10 @ 155

Last deload workout for weights/speed.


Great stuff in here. Subb'd

Thanks a lot man!

[kbm12345]

Strong deload, lifting what i do normally on your deload haha. Have you got ne tips on how i can get my start quicker??Like my takeoff. Is it mainly strength that determines it? Should i just skip the whole 10m thing and make it like 3m until i get better at it?

[Pazienxa]

if u mean by quicker first step or faster 10m, its really gona come down to your relative strength. during initial accel there is a lot of knee movement and voluntary force so getting stronger in core lifts such as squats, deadlifts, and lunges are especially important. accel occurs at 45 degree loading plane so walking lunges, 45 degree back raise, sled pulls, hill sprints, stadium steps, and broad jumps are important. just a few things on the top of my head. also make sure you are doing glute activaiton prework out and do like glute bridge/hip thrusts for glute strength.

check out this article, you should encorporate it into your workout:
http://www.t-nation.com/free_online_article/sports_body_training_performance/dispelling_the_glute_myth

good read

[Pazienxa]

Weight: 174.0

Extensive Tempo (1000m)
5x200m
45sec b/w reps

Timed 200-Rep Abs
10x20
10 different movements. Completed it in 3:51 Another PR, will increase total reps to 10x25 next time.

Pretty easy work out. Got trashed night before so not exactly feeling my best.

[Pazienxa]

Weight: 173.8lbs

Extensive Tempo (1500m)
3x5x100m
30 sec b/w reps, 100m walk b/w sets

Hurdle Mobility
6x10

Good workout, nothing fancy.

[Pazienxa]

This is my last week in Vancouver before heading off to college. It is also the last week of my Pre-GPP phase and after this week, I probably won't be able to workout or run for at least a week since I will be doing a bit of travelling and getting settled in university. So this week is set up to achieve as much of an overreaching state as possible so I won't regress as much during the times away completely from working out.

So this week is basically dedicated to PRs and setting up for the time off.

Weight: 174.2 (good to see my weight going up, getting to 180. This will be my one and only bulk I will probably do during my sprinting career b/c 180 is the perfect weight from my height and for a sprinter.)

Speed Work (~25 minutes)

Hill Sprints
5x10m
5x20m
4x25m

Very fast today. Though I realized I am not running at 100% since the hill is sort of on a street and theres always the fear of running into a car lol.

Weights (~45 minutes)

Narrow Box Squats
135x5
185x5
225x3
275x3
315x1
345x1
365x5 (PR +3 reps)
I had more left in the tank and probably could have done one more. If carryover to wide stance is 1:1 than I think I should be able to get at least 455lbs on wide stance on any given day. Last 455 PR was after a huge peaking phase during Smolov and on a regular program I wasn't able to approach anywhere near that number.

Bench Press
115x5
145x5
165x5
195x5
Was gonna try 205 for AMAP but the squats really drained me, still happy though, got it easily and was much easier than when I did it in week 3. Pretty happy with my progression on squat and bench.

Rows
105x5
125x5
145x5
165x5
195x5 (PR +5lbs)
Questionable form.

Skipped the assistant work today since I don't want too much fatigue going into my next workout, which I will set PRs on conventional DL and military press.

Very good day today, normally after deload I wouldn't go with a PR week and would slowly work back into it, but this time is different.

[kbm12345]

Wow, nice workout, good stuff on the bench after hitting PR's in the squat that would of drained you pretty hard.

[Pazienxa]

Recovery Day

Weight: 175.2lbs (ate a ****load of food yesterday, prob. why it was high today lol.)

Extensive Tempo (1500m)
3x5x100m
30 sec b/w reps, 100m walk b/w sets

Timed 250-Rep Abs
10x25
10 different movements. Completed it in 4:36.


Wow, nice workout, good stuff on the bench after hitting PR's in the squat that would of drained you pretty hard.

Thanks! Yea it's happened in the past too when I tried to hit a bench PR after heavy squat, never worked out well.

[Pazienxa]

Weight: 174.8lbs

Speed Work (~25 minutes)

Hill Sprints
5x10m
5x20m
4x25m

I noticed that I am able to get much lower when I accel now, especially during the first few steps. When I first started, I lacked the strength to get low to accel, but now, I can definitely see an improvement. Also it was pretty windy today.

Weights (45 minutes)

Conventional Deadlift
135x5
185x5
225x3
275x3
315x1
345x1
365x3 (PR)
Was a little bit disappointed that I only got 3, but I will take it. I realize I am probably still worn out from the squat PR on Tuesday, so it's understandable. I've only been doing conventional deadlift for about 8 weeks and improved from 295x5 to 365x3 during that time frame. I noticed I don't have quite the same confidence as I do when I try for Squat PRs, but it will probably change as I deadlift more. My back has always been one of my weak links.

Military Press
Barx10
75x5
95x5
115x5
135x4

Natural Glute Ham Raise
3x5 @ BW (PR)
Aside from my squat PRs, I am probably second most proud of this accomplishment. I went from not even being able to lower myself in the beginning of summer to killing it now! Anyone who's tried these knows how tough they are.

MedBall Circuit
3x4x15 @ 8kg ball
Consisted of various twists/throws.

Good workout today. Definitely already some fatigue built up already. Low back/P-Chain was toast after the workout.

Really gonna go crazy during Saturday's workout since it will be my last workout for at least a week. Expecting more PRs that day.

[moose45]

Natural Glute Ham Raise
3x5 @ BW (PR)
Aside from my squat PRs, I am probably second most proud of this accomplishment. I went from not even being able to lower myself in the beginning of summer to killing it now! Anyone who's tried these knows how tough they are.


Jealousy. Nice work man!

[baco_bacon]

Strong freakin' deadlifts that's awesome that you can tell you're getting faster! You gonna try that 405 soon broseph?:)

[Pazienxa]

Jealousy. Nice work man!

thanks moose! appreciate it


Strong freakin' deadlifts that's awesome that you can tell you're getting faster! You gonna try that 405 soon broseph?:)

haha does look like it anytimes soon, but i am sure if i started the week with DL instead of squats i would have hit 405 easily. only got 1 more workout left on sat before going away

[Pazienxa]

Recovery Day

BW: 174.6

MedBall Complex
2x[8x10] Various Throws
Couldn't do tempo cuz it was raining like a mofo and after my workout, it was sunny...

Walking A's
3x10m

Walking B's
3x10m

Running A's
3x10m

[BenT]

training's looking good mate, subd!

[Pazienxa]

This is going to be my last workout/update for a while since I will be going away in 2 days. So I basically went all out and killed myself today.

BW: 174.4

Speed Work (~25 minutes)

Hill Sprints
5x10m
5x20m
4x25m
I was a little conservative on these since my hamstrings felt beat up still from last workout.

Weights (~45 minutes)

Narrow Box Squat
Barx5
135x5
185x5
225x3
275x3
315x2
345x1
375x1
405x1
Wouldn't say 405 is a PR since I definitely could have got more if I opened up the week with a 1RM attempt

Bench Press
Barx10
95x5
135x5
165x3
190x1
205x4 (PR)
Happy with my bench, but again, last workout during intensification week, I am a little beat up.

Pull ups
3x8 @ BW
1x5 @ BW

Depth Jumps (18" box)
1x5
Finisher

Completely gased. I have never done anything like this before where I use an intensification week before time off completely from lifting. Would be interesting to see where I am at when I lift again.


training's looking good mate, subd!

thanks bro!

[Pazienxa]

BW: 172.8 There's gonna be a lot of fluctuation in weight soon since I am probably gonna be eating 50% junk food for the next 1.5 weeks.

Extensive Tempo (1000m)
5x200m
45sec b/w reps

Hurdle Mobility
6x10

Foam roll, static stretch, contrast shower.

Great recov workout, felt a lot better afterwards. Not sure when I will be able to get another workout in. I will try to get 3 tempos in when I am away to at least stay in shape.

[Pazienxa]

So I had my first workout time in uni. Went to an older gym which wasn't as nice as the newer one, but closer. I still don't really know where I am gonna do the hill sprints so it was just slowing getting back into weights.

I also lost quite a bit of weight on vacation, I think I am barely hovering around 170. Having trouble finding a good place to eat on campus atm. Worked out with a couple of friends so wasn't a really serious session.

Bench Press
Barx10
95x5
135x5
165x5
195x5
145x8
REALLY pleased as I didn't appear to get any weaker on my upper body. Had no problem with 195 and had more left in the tank. Normally my bench would go down after not benching for a prolonged period.

Wide box squat.
Barx5
135x5
185x5
225x5
275x5
315x5
365x6
I could have gotten 7 if I really pushed it through. There were no plyo boxes or aerobic boxes, only a hella heavy metal one. It was fine since it was pretty much parallel for me.

Rows
Barx5
105x5
125x5
145x5
165x5
185x5
No problems here.

Overall, I am really pleased with the workout considering I haven't been working out, sleeping right, or eating properly for the past few weeks.

[kbm12345]

Good workout mate, hows uni going? What are you studying?

[baco_bacon]

About d*mn time :) nice boxes as always!! How's highschool going?

[Pazienxa]

Good workout mate, hows uni going? What are you studying?


About d*mn time :) nice boxes as always!! How's highschool going?

Thanks guys, I have been a bit busy right now and it's only gonna get worse once school starts. I am in Waterloo University now doing electrical engineering with my first work term in January >.<

[Pazienxa]

4:45-5:05pm/5:20-5:50pm

Hill Sprints
5x10m
5x20m
5x30m
Incomplete recovery. Was a little gased. It's very windy in waterloo and I haven't ran in a long time and I stumbled a few times on the hill, which doesn't appear to be as steep as the one in Vancouver.

Sumo DL
135x5
185x5
225x5
275x5
315x5
365x3
I am not eating properly so I felt pretty hungry by now and there was a bit too much volume before the 365 for DL. 315 was really easy but afterwards I was really feeling drained.

Military Press
75x5
95x5
115x5
135x3
Not bad, I was expecting to get 3 after such a long lay-off and I got 3.

Class starts tomorrow, probably gonna be busy as hell so updates from now on will probably be short and without any comments and not gonna record every single set.

Oh yea, the university gym has a new trap bar, only gym I have been to that has a different bar. I am definitely gonna try some trap bar DL after my sumo deadlift cycle.

[baco_bacon]

Can't wait to see what you trap dead... at least 405+!

Great sesh:)

[Pazienxa]

Tempo Day:
3x5x100m
Did pretty good today, surprisingly, my last set was a bit easier than first 2 sets. I really have to get back into shape again.

My GPP will officially start on Wednesday. So Wednesday is basically the day 1 of my workout week since then I can do my long sessions on W, F, S, working my way around school. Wednesday will most like be an AM-PM split since I have a large gap in the middle of the day.


Can't wait to see what you trap dead... at least 405+!

Great sesh:)

Thanks bro! Yea, I am really curious about the trap bar. Defrancos a big fan of it and has all his athlete do it instead of a straight bar.