November 27, 2012
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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.
Note = I have on purpose not provided every single week with every single progression with every exercise. These are sample weeks only but maybe people are looking more to fill in the blanks to see what one person did. I would love to hear what you think about this example and if others might find value in my providing a more complete picture of the weights I just gave examples of.
Thank - you for reading. AC