Author Topic: Some Training Questions  (Read 1869 times)

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seifullaah73

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Some Training Questions
« on: October 22, 2012, 06:18:54 am »
0
Hey

I am on a current workout, which i do low intensity weight workout on friday and moderate intensity workout on sunday.

Friday
5x10x50%rm squat, use same weight for calf raises, rdls
3 sets bw pullups, which i am stuck on getting 5 reps followed by 2 sets of 2-3 reps.
3 sets dips

saturday
2x6-7x75%rm squat, use same weight for calf raises, rdls
3 sets bw pull ups and dips.

I have been adding 5kg to the bar everyweek, when i am able to complete my reps previously.

I eat 4 times a day, i live in a student accommodation and have been taking 2 scoops of whey protein after workouts.
i also do endurance runs on other days when not in the club, i do hill sprints and 150-200m sprints 80% intensity

Now since i have been adding 5kg to my low and moderate intensity workouts i feel i am getting close to my 1rm, which will be next week when i do 50kg maybe be able  to get 5 reps with struggle.

this will make my moderate workout turn to a high intensity workout because i am lifting my 1rm and then eventually my low intensity will catch up and reach my 1rm.

Then i will be stuck at a weight, what do you recommend i do, i am skinny guy, was advised not to do hypertrophy as i want to sprint faster but i also want to jump higher as well.

any suggestions, changes, any mistakes i am making?

thanks

----------------------------------------------------------------
So, verily, with every difficulty, there is relief.
Holy Quran 94:5
-------------------------------------------------------------
Measuring reminder:
5 toe to heel steps = 148cm
------------------------------------------------------------------------

�Strength comes from the legs, Power comes from the torso and Speed comes from the arm.� � Al Vermeil

My Progress Log
A Journey to Running fast and Jumping High

LanceSTS

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Re: Some Training Questions
« Reply #1 on: October 22, 2012, 05:20:24 pm »
+1

  You need to stop worrying about intensities, phases, hypertrophy, no hypertrophy, etc. and simply lift weights in a progressive manner.  Every one of your questions is an overcomplicated mess that shouldnt even be a problem at the level youre at.  Lift, sprint, add weight to the bar, repeat.   Eat well and have fun with it, quit making it so damn complicated.
Relax.

seifullaah73

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Re: Some Training Questions
« Reply #2 on: October 22, 2012, 08:01:09 pm »
0

  You need to stop worrying about intensities, phases, hypertrophy, no hypertrophy, etc. and simply lift weights in a progressive manner.  Every one of your questions is an overcomplicated mess that shouldnt even be a problem at the level youre at.  Lift, sprint, add weight to the bar, repeat.   Eat well and have fun with it, quit making it so damn complicated.

So i will forget about the intensity thing, just do squats twice a week and will try to hit 6-8 reps @75%, if i can hit those reps i will add 5 kg to the bar the next week, if not stick with it until i can hit those reps. Sprint 3 times a week i.e. hill sprints, long sprints and technical sprints.

I was recently studying about nutrition how much i should be eating, will take that into account as well.

thanks for advice
 :highfive:
----------------------------------------------------------------
So, verily, with every difficulty, there is relief.
Holy Quran 94:5
-------------------------------------------------------------
Measuring reminder:
5 toe to heel steps = 148cm
------------------------------------------------------------------------

�Strength comes from the legs, Power comes from the torso and Speed comes from the arm.� � Al Vermeil

My Progress Log
A Journey to Running fast and Jumping High

seifullaah73

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Re: Some Training Questions
« Reply #3 on: November 06, 2012, 10:50:04 am »
-2
In my weight training i do calf raises, double leg and after i do a 1 set 20 rep of 75% RM.

Training to sprint faster and for a sprinter its better to have bigger Soleus compared with the gastrocnemius. when plantar flexed, the gastrocnemius should be like a ball with a long extended soleus.

Is there a way i can do the calf raises to help me as a sprinter.

thanks
----------------------------------------------------------------
So, verily, with every difficulty, there is relief.
Holy Quran 94:5
-------------------------------------------------------------
Measuring reminder:
5 toe to heel steps = 148cm
------------------------------------------------------------------------

�Strength comes from the legs, Power comes from the torso and Speed comes from the arm.� � Al Vermeil

My Progress Log
A Journey to Running fast and Jumping High