Last Updated on September 18, 2009 by Jimson Lee
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 max weight.
If you were Stephen Francis (Coach of Asafa Powell) you would have a testing week on the 4th week. I don’t recommend testing for singles or 1RM. Doubles or Triples are much safer. Remember Asafa’s pec injury prior to Beijing 2008?
Each phase can coincide with a particular phase in training. For example, our easy weeks always coincide with US Thanksgiving and Christmas holidays, exactly 4 weeks apart.
In this example, the hard days has 3 sets at a heavy weight. The light days have 2 sets with a lighter weight.
Round up to nearest 5 pound weight, using 2.5 pound weights.
I prefer to swap the order of the Power Cleans, Squats, and Bench Press (PC, SQ, BP) followed by the ancillary exercise or even ditch the ancillary altogether. 4 exercises at 4 sets can take up to (and over!) an hour. The big rage in Meathead Weight Rooms are 5×5 routines for mass and strength.
I like to start with large muscle groups and work my way down to smaller muscle groups. Somehow, the power cleans always zap the energy out of me.
If I was performing a split routine, I would do a “2 plus 1” (2 major plus 1 ancillary), but that wouldn’t incorporate a light day.
Mon = PC + SQ + ancillary
Wed = SQ + BP + ancillary
Fri = PC + BP + ancillary
My personal recommendation for Track and Field athletes is 45 minutes maximum in the weight room. This is after spending 2 hours (or more) at the track!
On the other hand, John Smith’s HSI group has 11am weight training followed by 1pm on the track. This has added benefits such as a warm up and CNS stimulation prior to the track workout.