Strength cycle/Week 1 (22)

Conventional Deadlift 75 kg, touch 'n go (+ Shrugs, Toe Raises)
1, 2
1, 2
1

KB Clean & Press/1, 2
16, 24 kg
16, 24 kg
16 kg

"Their is a definate difference in how one body looks from doing years of heavy Olympic lifting and powerlifting then what one gets from hypotrophic only training or KB's only. You muscle take on a very very hard almost rock solid like apearance and their is no puffiness or smooth ness", HHS

"Both Deadlifting and squating cause the body to realse many more hormones if done heavy then anything else. It stimulates muscle growth like crazy if done often and heavy. You can make you bench press numbers and curls go up with heavy squat training alone. This is especialy true when ones workout weight breaks 500lbs. Something happens in the nervious system and you just start to get more nueral drive even with out any more muscle mass. Any one that can do 10 reps at 500lbs can usualy push a full grown man right out of the way like a rag doll or hit them so hard that their life is in danger. I am not makeing this up it is like they forgett how insanely strong they are getting. I guess you can put that under the WTH effect. You also get much heavier limbs from heavy training. My arms are insanely heavy from user of lifting weight I have had girl friends tht claimed they could not lift my arm off of themselfs because it is so heavy. My wife still says this. I think even more then the heavy upper body work it iwas the heavy deadlifting that did that too me. (...)

So to wrap up heavy deadlifts, Snatch's,power cleans and heavy squats will improve almost all aspects of athletic performce if they are used right and at the right time!

The only down side to heavy squating and deadlifting is tht at some point you will gain quite a bit of muscle even if you do not want to!! Their is no way around it it just happens slower. A smart athlete would build a rotine or two around squats and deadlifts and could do well. Toss in some sport specif assistance exercise and rotate the workouts and bam. I always like to have athletes do agility drills for 10-15 minutes before heavy lifting just to get them sweating and to get the drills out of the way while they are fresh!

I have been thinking that a program for offseaon H.S. cross country runners made up of heavy latic acid training with either sand bags or KB combined in a form of interval training or road work be good for most runners. The main workout would basicly be PTP and the running would
never be more then 200-400 meters at top pace with KB's sand bags etc.. worked in at 200-400 meter interval. rest time and the weight and total volume of running and lifting could be controlled to produce any result you wanted. My thinking was tht as the summer weres on you can alway increase the running distance between events and keep increaseing the weight since they will be lifting it less do to more running between sets. This would give the athletes time for over use injuries to hill before the volume of running got out of site!! It would build latic acid threshol/tolerance. It wold build more fast twitch muscle mass. It would also give them more muscle mass to begine the season with. This is buy design. A world class sprinter lose's mass as the seaon goes on but he gets faster as the seaon goes on as well. I belive the same thing would
work for a X-Country runner. Add lots of strengthand 5-10 lbs of muscle mass that the body can canabalise dureing the seaon. The metabolic changes will remain in part int hose muscle not eaten away by the running and the nurological conditioning would stay around for while as well. Their base strength would also be higher at the end of the season then ever bofore. If this is done repeatedly the rate of injuries should go down. It is also planning for the athlete to be in peak conditioning for his sport from the middle of the seaon to the finish of the seaon. Too often runners peak way to soon espcialy H.S. kids since many of them will train to much dureing the off season", HSS