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Thread: deadlift

  1. #131
    Member John's Avatar
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    Quote Originally Posted by hemann View Post
    how can you say calves are one of the most used muscles in sprinting? They aren't even heavily used when jumping! As kelly baggett put it: Try doing a vertical jump without bending your knees and just using your calf strength. how high did you get? 2-3 inches? So, do they play a role in sprinting? Yeah, i'd say about 5% of power output comes from the calves. thus, as charlie would also reiterate- sprint work and plyometrics are enough calf work.

    But, some people still have shin splints etc, so I say, yeah, you're calves are too weak to handle the pounding and intense sprint training-- so do some calf raises to strengthen them.
    IMHO an injured calf is worse than a hamstring injury. It may only provide 5% (according to your estimation) but it is often impossible to do any sprint training due to the force absorption calves provide. With a hamstring you can at least sprint and that is part of the rehab. My suggestion would be to train calves with high frequency 50+ reps single leg with BW rather than low reps.

  2. #132
    would sprinting itself be high frequency (isometric?) calf training? Isn't that what charlie says?

    As for the trap bar: what are you're goals? Do you just want you're trap bar DL max to go up?

    Greg Sheppard suggests this:
    Monday
    Box squat
    Wednesday
    Trap Bar DL
    power cleans
    Friday
    Parallel squat

    this would be the core lifts for lower body strength training for a 40 yard dash

    I think DL every two weeks is for experienced lifters who are lifting very heavy loads. Beginners should be able to handle more volume

  3. #133
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    Quote Originally Posted by hemann View Post

    As for the trap bar: what are you're goals? Do you just want you're trap bar DL max to go up?

    Greg Sheppard suggests this:
    Monday
    Box squat
    Wednesday
    Trap Bar DL
    power cleans
    Friday
    Parallel squat

    this would be the core lifts for lower body strength training for a 40 yard dash

    I think DL every two weeks is for experienced lifters who are lifting very heavy loads. Beginners should be able to handle more volume
    Hi there,

    I just want to use either the squat or the trap bar deadlift as my main general lift, and increase my strength in the outdoor season without frying myself.

    I'm not quite a beginner, I'm getting close to the twice my body weight range (beginner-intermediate) but again I suspect my work capacity is much lower than most, but you are right, less lifting load means less stress.

    I only lift twice a week after GPP. I just want to do as much sprinting as I can and just add in the weight work needed, not any extra.

  4. #134

    Re: deadlift

    sorry for taking over this thread awhile back. it looks like it was decided that RDLs > Dead lifts, at least closer to the season or when squats are included in a weekly workout and demands more CNS resources.

    Can i ask what specific form of RDL works best: Light weight, something that can be done 10+ reps, Shoulder width stance with an arched back? How much does weight need to be increased throughout GPP?

  5. #135

    Re: deadlift

    Heavy deadlifts are more taxing and take longer to recover from than heavy squats. They use a larger percentage of the total number of motor units in your body. I'd focus more on squats. Powerlifters train deadlift less frequently and with less volume than they would train squats because of this. In the middle of track season isn't the time to be upping your deadlift 1 rep max. I do believe in maintaining strength though.

  6. #136
    Member Chris6878's Avatar
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    Re: deadlift

    Quote Originally Posted by bobsanchez4321 View Post
    Heavy deadlifts are more taxing and take longer to recover from than heavy squats. They use a larger percentage of the total number of motor units in your body. I'd focus more on squats. Powerlifters train deadlift less frequently and with less volume than they would train squats because of this. In the middle of track season isn't the time to be upping your deadlift 1 rep max. I do believe in maintaining strength though.
    I don't agree, heavy squats cause more doms than heavy deads....atleast to me

  7. #137
    Member DMA's Avatar
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    Re: deadlift

    In Key Concepts Elite, Charlie had Deadlifts at a slightly higher motor involvement than squats (70 to 65%)

    I tend to be sorer on push based movements then pull based movements, but feel flatter the next day (if no doms) from pull movements.
    Continuing to learn is one thing in life that has to continue.

  8. #138
    Member RB34's Avatar
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    Re: deadlift

    Feel can often be misleading - I'm sure if you had a omegawave or Hrv tool it would say the opposite.

    Quote Originally Posted by Chris6878 View Post
    I don't agree, heavy squats cause more doms than heavy deads....atleast to me

  9. #139
    Member boldwarrior's Avatar
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    Re: deadlift

    Doms is not a good indicator that you worked hard.
    Doms more so means you don't train either that movement with enough regularity or recovery is being hampered via various means.

    I often train guys who feel good the next day yet when they try to replicate the workout they end end up with doms.

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