Post by Jimbo Hale on Dec 6, 2004 4:25:02 GMT
Coach,
Max Effort should be cycled (or switched up) every 2 or 3 weeks, to keep the CNS fresh.
Dynamic Effort work will use the same lift (bench, box squat). On the squat, the percentages are cycled every three weeks. For example, you can use (as only a guideline) on week 1- 50%, week 2-55% and week 3-60% (week 4 start over at 50%) of each athlete's 1RM. The main thing to understand on dynamic work is that the bar has to be moving FAST (especially on the CONCENTRIC portion) and that form is paramount. On the bench, the percentage will be somewhere around 55-60% with the priority once again being bar speed.
Supplemental and Accessory work should be cycled b/w every 3-6 weeks.
Hope this kinda clears things up.
Jimbo
Max Effort should be cycled (or switched up) every 2 or 3 weeks, to keep the CNS fresh.
Dynamic Effort work will use the same lift (bench, box squat). On the squat, the percentages are cycled every three weeks. For example, you can use (as only a guideline) on week 1- 50%, week 2-55% and week 3-60% (week 4 start over at 50%) of each athlete's 1RM. The main thing to understand on dynamic work is that the bar has to be moving FAST (especially on the CONCENTRIC portion) and that form is paramount. On the bench, the percentage will be somewhere around 55-60% with the priority once again being bar speed.
Supplemental and Accessory work should be cycled b/w every 3-6 weeks.
Hope this kinda clears things up.
Jimbo