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What is DHEA? Benefits of DHEA Supplements (which is Banned in Track!)

Thanks to Ken Stone for pointing this out to me.
Masters [cycling] track racer Kenny Williams tested positive for the banned substance DHEA in a test taken at United States masters nationals in Colorado Springs.
 
In a letter first published at cycle-smart.com, Williams called the decision to take the drug a mistake and said that he […]

Dwain Chambers, Ato Boldon and Box Jumping

Several years ago in the days before YouTube, there was a viral video of Ato Boldon doing a 60 inch or 1.50m box jump (approximately).  Obviously, people confused this with the vertical jump or vertical leap test, but it is a good indication of explosiveness.  And bravery.
I am a firm believer in plyometrics, and I […]

Wrist Straps and Weight Belts - Good or Bad?

During my weight training days at McGill, I remember a lot of lifters were using wrist straps and weight belts, including myself.
The weight belt was good for the vanity – it tightened your waist and tucked in your beer belly, plus it inflated your chest, hence the inverted triangle appearance.  The 46” chest with 30” […]

Why Sprinters should NOT do Double-Leg Squats

There’s an alarming trend of Coaches who do not like the conventional double leg squats with the bar behind your head.
But for those who like to do the double-legged squats, it is recommended to do “front squats” with the bar on your front shoulders and collar bone, because if you fail at a given weight, […]

Weight Ratios for Power Clean, Bench Press & Squats

What are the recommended weight ratios for power clean, bench press and squats in terms of your bodyweight?  You can see my old weight training program, a discussion on how to determine 1 rep max (1 RM) and another sample weight training program from another coach.
I try not to get hung up on numbers in […]

Analysis - Weight Training Program for Long Sprinters

Preamble: I posted my weight training routine from 1985-1992, followed by a lengthy discussion on how to calculate your 1 rep max (1RM) and weight percentages.

Here’s another weight training program for discussion.

This is a 15 - 30 week weight training program.

Each phase is 5 weeks long.

After 15 weeks, you adjust the weight after “determining” your […]

Maximum One Rep Max (1RM) and Weight Percentages

A reader asked me how did I calculate my weights from the past article Weight Training Routine from the Archives?

Basically, you need to know your Maximum One Rep Max (or “1RM” in short) and the approximate percentages at the lower weights.

Below are my guidelines on weight percentages that worked for me for my different lifts.

1RM […]

Sample Weight Training Routine from the Archives

People won’t believe this story, but when I first started running track at McGill University, I could not do 3 sets of 10 reps Bench Press with 70lbs (7, 10 lb plates) on the Universal stack machine. Being a machine and not free weights, you can argue it wasn’t even 70 lbs. I […]

NEW: Functional Strength Coach 3.0