power lifting and athletics

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    Avatar photoGetstrength

    hi ashley I have a question about power lifting and athletics in sprints have been doing d/lifts,bench ,squats,4yrs with 3 sets of 5 rps going up by 10 kilos at a time until either to heavy or form drops out then dropping the sets and rps to suit .my best d/lift is 200 kilos 2-2 rps squat 180 kilo 1-2rps bench 180 2-2rps with suit and wraps on .this made me stronger and faster out of the blocks in which I am still winning pro races at the age of 46 . just got some mini bands no1 from you guys and started using them on the three lifts with just the bar until have form to move some weight. was thinking of going up by 5 kilos a week over 4weeks which is 40kilos with bands . remove the bands starting at 40 kilos 3-5rps going up by 10 kilos 4 weeks 80 kilos, then with bands drop weight by 20 kilos to accommidate bands 3-5 rps going up by 5 kilos after 4 weeks is 80 kilos with bands how deos this sound just wanting to know if going right direction and hoping bands will make me stronger and faster out of blocks . we also do hill training and sandhills and sleds for sprinting in off season which we are now thank you paul


    Hey Paul, thanks for your question, just to clarify, I am not employed by Get Strength, I provide the answers as a free services to interested people, in using bands ideally you will work off of a percentage of your best lift, this starting percentage is not set in stone, I have some of my rugby players who start a cycle of band use using 40% whilst other will use 50% to begin with, so I would look at your progressions for bench press like this:

    week 1 50% bands 8 x 3 reps

    week 2 52.5% bands 8 x 3 reps

    week 3 55% bands 8 x 3 reps

    week 4 50% 2 bands 6 x 3 reps

    week 5 52.5% 2 bands 6 x 3 reps

    week 6 55% 2 bands 6 x 3 reps

    and squat like this:

    week 1 60% 1 light bands 10 x 2 reps

    week 2 62.5% 1 light bands 10 x 2 reps

    week 3 65% 1 light bands 10 x 2 reps

    week 4 60% 1 medium bands 8 x 2 reps

    week 5 62.5% 1 medium bands 8 x 2 reps

    week 6 55% 1 medium bands 8 x 2 reps

    cheers, ash


    Hi Paul

    in addition to the great advice given to you by Ash above – with sprinters and throwers we have also had good success using bands on very heavy squat days (typically using bands once every 2 weeks in the heavy workout)

    we build up to 85% 1rm do 3 reps and then we add on bands to take the total to around 90-95% 1rm

    do a single fast – then drop the bands and immediately do 3 more reps

    we use control going down of course but let the bands pull down (no focus on eccentric movement) and then drive explosively upwards

    repeat the sequence after 3 min rest

    this is almost a very heavy plyometric movement – imagine jumping over a small box into a low jump bent position and driving up all while maintaining “light feet” (btw this concept of light feet is very important in protecting yourself in plyometric movements – if you having got light feet you are going too high or too hard)

    it’s is clearly less stressful (joint impact wise) that an actual plyometric movement but t encourages great reactive strength

    technically people talk about rate of force development (how fast you can reach your maximum genertaed force) – with sensible band training we added a massive 10% onto this in very well condiitoned athletes

    our sprinters and throwers have found the addition of the heavy session band workouts great to develop first explosive movement

    btw I am also A 46yo sometime sprinter (at my current weight a better thrower!!!) and I also found this a great exercise

    being of an advanced age and having had several major back issues I would also strongly promote reverse hyperextensions as a mandatory part of any hip-leg workout – light for pump and recovery / heavier for strength

    good luck stay fast!!!


    wonderful variations in training, I am learning more than I am giving out each day I log on and read what everyone has got to say about specific aspects of training, cheers, ashley


    Hi Ashley,
    Just a quick question on weihtlifting for rugby players. If I am doing contrast sets of plyos with weights should I wear weightlifting shoes (Nike Romaleos) or not? If so what ones are the best?
    All the best,


    Hi Dave a very good question indeed, I personally wear Adidas weightlifting shoes (adiStar released for the Athens Olympics) and encourage all of my heavier lifters to wear similar, we then take them off and wear a cross trainer preferably or a running shoe to do the contrast jumping movments, I would be interested to hear what others are doing, I am very much of the belief of specialisation of shoes and hate seeing players lift in running shoes, if you can not afford weightlifting shoes then next option on my list would be basketball shoes, my preference the adidas T-Mac range is superb and then next a cross trainer, Impossible is Nothing, ash

    Avatar photoGetstrength

    When we had a weightlifting team at school, we would have a German weightlifting coach come out for a few weeks each year to run though technique etc.The boys that had no weightlifting shoes (which was most of us) were made to wear our school shoes, not runners, due to the stability in the sole. The school shoes had far less compression than a sneaker or runner.
    However not so crash hot for plyos. Hard balance to fine
    Good luck


    This link gives some good examples of how the weightlifting shoe is superior (and I think these are the ones sold on getstrength yipee!)
    I also know some people like chuck Taylor’s for lifting but I wasn’t a fan and bought some weightlifting shoes. Once you invest in a pair you won’t go back!


    Cheers boys for the sound good advice

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