What is the story with Weights for Speed?

I am not a super ,genius ,weight lifter  of the world. Never was and never wanted to be.   I did get very fast and plenty strong but I  began  as a little girl who wanted to run at the Olympics.  At 13 years old that goal guided me to where I am today. The lessons I learned in the process shaped the extraordinary life I have been blessed with . 

Many people have asked how to apply weights for their  training, specifically speed training.  I was wondering if a few examples of how I trained might help some of you. 

This blog was inspired by Mike asking the question “ what were the weight percentages I used in my training” ?

Before I touched a weight in any organized way I spent roughly 2 years doing extensive medicine ball work , speed drills and other exercises using my own body weight. In general , my speed work was always performed after an extensive warm up and med ball might have been part of the warm up, the main body of the workout or perhaps , explosive medball drills were taking the place of weights at that time.

When this foundation was completed my first lifting consisted of 1 block of 6 weeks called the Anatomical Adaptation Phase ( see below)  1 block of 4 weeks , called the Maximum Strength Phase 1, ( see below)   followed by last block of 6 weeks called Maximum Strength Phase 2.   My previous blog outlines a rough idea of the lifts I used in my first 6 week phase of the Anatomical Adaptation Phase. Squats for me were first with vertical row and or arm pulls, then leg curls and incline bench and Reverse Leg Press ( RLP)  or Russian Dead Lifts ( RDL)  when I got stronger and more experienced. 

1. Anatomical Adaptation Phase = 6 weeks = a few examples from Angela Coon weight training (* Squats = quarter or half.. mine were more in-between a quarter and half )

Week 1 = Monday , Wednesday, Friday ( MWF)  = 3 sets of 12/40%  ( the examples below are only for squats )

Week 5 & 6 = MWF = 3 sets of 10/60 % ( I was lifting 135lbs at this time)

NOTE = This weight training was after 1hour warm up, then a sprint / speed workout/ then followed by weights if I was able . Priority was usually given to the weights first on the list. ( Squats ) . IF my legs were toast due to a fast speed session I might only do arm pulls or leg curls with bench press . It was no big deal to scrap the weights all together especially if I had a personal best in training in a key area of speed. ( 10 meters, 20 meters, 30 meters were the base distances most of my speed took place early on in my training years)

2.  Max Strength Phase 1 =  4 weeks 

Week 1 = MWF = 1 set 8/60%, 2 sets of 8/70% and 1 set of 6/80%

Week 2 = MWF = 1 set of 7/70%, and 3 sets of 5/80%

Week 4 = MWF = Regeneration week before moving into Max S.P 2 = 2 sets of 8/60% ( speed work volume and intensity would be similar before next training phase) 

3.  Max Strength Phase 2 = MWF = 6 weeks

Week 2 = 3 sets of 6/80%  and 1 set of 4/90% ( My 90% at that time was 205lbs)

Week 3 = 2 sets of 4/90% and 2 sets of 2 or 3/ 95%

Week 6 = 3 sets of 4/90% and 3 sets of 2 or 3/95%

REST INTERVALS IN THIS PHASE WERE 4 TO 7 MINUTES WHICH I TIMED ON A WATCH

*Squats for me were tricky because I have almost 1 inch discrepancy between my two legs with the greats difference between my hip and knee. Often, I used a 2.5lb weight plate under my shorter leg ( a very gentle way to compensate) to make up the difference. Tudor Bompa was not a huge fan of how I first looked doing my squats as these progressions were originally designed by him as requested by Charlie. Liberties were taken often with this program once I finished these 3 blocks of base lifting but I believe everyone who wants to be a serious athlete greatly benefits from a proper base of training before lifting occurs and a template of exercises as the next step for weights that will be a part of your main sport.