Strength training and long jump preparation

[Vasko Naumov]

Hi Mark,
wanted to ask what is the best way incorparate strength training in my LJ prep.
I will train 3 times per on the track and wonder how many strength sessions to add.
My current condition is good but very far from optimal. The technique on every movement is more than good(except for the power clean).
I want to do squats, power cleans, deadlifts, overhead press, pull/chin ups and dips.
Thanks

[Mark Rippetoe]

What is your current strength on the lifts? How old, how tall, bodyweight? How long have you been training, and how have you been lifting weights?

[Will D]

Let me piggy back on this question because I think that jumping off one foot from an approach for horizontal distance may require more gluteal-hamstring strength and performing ONLY axial loaded lifts may not be sufficient. I've been thinking that the antero-posterior movements: GHRs, Reverse Hypers, and barbell thrusts may be very important. I am tempted to say that this is because the strength curves are different such that closer to full hip extension, the movements are much harder where as squats and deads are much easier at the top (this is why accommodating resistance like chains and bands are used as many of us know). I don't know the specifics of the strength curves so this is just conjecture, but I definitely feel something different with these lifts. Coach, please rip this to pieces because I'm really going out on a limb and I'm slightly skeptical of a certain un-named strength coach who bill himself as the "the glute guy" I saw his EMG research called into question and he couldn't explain himself out of that one. Also, he charges lawyer's fees for correspondence and advice. Let's just take a minute to be grateful to Coach Rippetoe for this forum!

[Vasko Naumov]

I haven't been training for more than a 3 months.
The 1RM from 3 months are:
Squat: 374lb
Deadlift: 429lb
Overhead Press: 167lb
Pull Up: 94lb
Dips: didn't test (set of 5 with 110lb)
Power Clean: bad technique and little practice
Body weight: 176lb

I'm 6'3", 27 years old and current BW is 187lb.
I have been lifting weights for 7 years with few big breaks(6-12 months) and haven't been practicing LJ for more than 6 years.
Really want to achieve good result(above 8m).

[Mark Rippetoe]

Your strength is pretty good for your bodyweight. It is important that you learn how to power clean and power snatch for LJ training. I would squat 5 sets of 5 reps across on Monday, squat 10 dynamic effort doubles on Friday, press 5 x 5 across Monday, dips x 5 on Friday, power snatch 10 doubles on Monday, power clean 10 doubles on Friday. Wednesday is chins for 3 sets of 5, deadlift one set of 5/bench press 3 sets of 5 (alternate the exercises each week).

Let me piggy back on this question because I think that jumping off one foot from an approach for horizontal distance may require more gluteal-hamstring strength and performing ONLY axial loaded lifts may not be sufficient. I've been thinking that the antero-posterior movements: GHRs, Reverse Hypers, and barbell thrusts may be very important. I am tempted to say that this is because the strength curves are different such that closer to full hip extension, the movements are much harder where as squats and deads are much easier at the top (this is why accommodating resistance like chains and bands are used as many of us know). I don't know the specifics of the strength curves so this is just conjecture, but I definitely feel something different with these lifts.

Strength curves's ass. Squats, presses, and heavy pulls both develop and indicate strength, and the biggest mistake made by novice athletes and strength coaches is the substitution of interesting/complicated/fashionable/coaching-intensive/skill-dependent/balance-dependent exercises for basic strength development. Until the potential to make the squat/press/deadlift/bench press/clean increase by simply training the lifts themselves is exhausted -- and it seldom is in modern S&C practice -- exercises that isolate muscle groups are just that: exercises. They are not training, because they cannot be programmed to produce a linear improvement in either their own performance or that of the basic strength exercises. Strength and conditioning should produce improvements in strength and improvements in conditioning. Exercises that cannot produce strength improvements are not training, and are therefore a waste of time and money (money often being the point) until after basic strength has been developed. Which means they are a waste of time in almost every situation.

[risepmj]

i do only power clean for sprint.do i have to learn power snatch for explosive?

[Mark Rippetoe]

Yes. Learn power snatch.

[Vasko Naumov]

The problem is than i'm not gonna be able to power snatch with big weights. I cannot drop the bar on the floor and there is no gym where I can do that.

squat 10 dynamic effort doubles on Friday

What percentage to use from the squat for these doubles?

[Mark Rippetoe]

The problem is than i'm not gonna be able to power snatch with big weights. I cannot drop the bar on the floor and there is no gym where I can do that.

There is no gym with bumper plates in Sofia, Bulgaria? We Americans have been mislead.

What percentage to use from the squat for these doubles?

Between 50-75%, depending on your ability to explode.

[AriSuper]

For the dynamic work are you talking regular squats or something in the lines you wrote in this thread:
http://startingstrength.com/resource...t=30582&page=2