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Thread: Chris6878's journal.

  1. #1431
    Member Chris6878's Avatar
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    Re: Chris6878's journal.

    Quote Originally Posted by RB34 View Post
    From Kelly
    If you want a simple formula to shoot for as it relates to gains on the lifts for overall athletic success, add your bench press, mid-stance legal squat, hang snatch, and hang clean together, then divide by your bodyweight. The number to shoot for is 6. If you can hit that chances are you're gonna be one explosive dude (or chick!). I learned that formula from a throwers coach years ago named John Smith. His wife was a bobsled competitor and former college basketball player. According to my notes he said that in college basketball she ran her butt off for 4 years and was running a 5.1 40 at 208lbs when she left basketball. Two years of weight training later she weighed 212 and ran a 4.7 and improved her vertical 6 inches without running or jumping in training. In 1985 her bodyweight to strength ratio on the 4 lifts was just below 3.00. In 1987 it rose to 5.33 and she became a different athlete.

    I had a guy a few years back really dedicate himself to that formula after I discussed it with him. His main focus was getting bigger and more muscular, the explosive gains were secondary. I trained him for a while and got him started and he kinda took things on his own with occasional input from me. Over a span of a couple of years went from 155 to 185 lbs and increased his vert from mid 26 up to 39 inches! All he really did differently was throw in some depth jumps occasionally.

    Kinda similar to what I'm doing, I really all my strength and power will translate to the track.
    Interesting....gottat get my weight down

  2. #1432
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    Re: Chris6878's journal.

    11/26 off
    11/27 off
    11/28 12x100 tempo, upper body in the gym
    11/29- 6x20m fly on grass
    gym- 4x3x135 h pull
    j squat 4x6
    11/30 8x100 tempo
    12/1 off therapy

    THose flies really took alot out of me. I felt them the next day during tempo. I didnt have the energy to do any more than 8x100.

  3. #1433
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    Re: Chris6878's journal.

    Quote Originally Posted by Chris6878 View Post
    Supposed to be one 12/9 in orlando, but its more of a time trial with elec timing. I might hit that if its not too cold
    100 or 60m?

  4. #1434
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    Re: Chris6878's journal.

    they have 40-150m events
    lol. with a 60m pre and final.
    Im treating it like practice. SO im try to run a 40 as a warmup and hit the 60 and 100.
    Driving up the day off also, so I dont expect anything amazing

  5. #1435
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    Re: Chris6878's journal.

    Did you purchase a timing system last year?

  6. #1436
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    Re: Chris6878's journal.

    yep, I have yet to pull it out this season.

  7. #1437
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    Re: Chris6878's journal.

    12/2
    tempo
    12x100
    upper body in the gym

  8. #1438
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    Re: Chris6878's journal.

    Quote Originally Posted by Chris6878 View Post
    yep, I have yet to pull it out this season.
    You should be testing your 30's every 4 weeks....

  9. #1439
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    Re: Chris6878's journal.

    Quote Originally Posted by RB34 View Post
    You should be testing your 30's every 4 weeks....
    ill add that to my agenda

  10. #1440
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    Re: Chris6878's journal.

    after therapy on friday 12/1 the tempo session saturday was tough....But on Sunday 12/3 body felt greaat
    12/3
    blocks-4x10,2x20,3x30, 60
    weights- 5x6 box sq. 275, 4x6 ghr

    Best practice for the last few weeks. Been traveling out of town and the workouts were sub par

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