CB South Track & Field Pre-Season Lifting Cycle EXPLANATION

Finding Your Max

In order to complete this training cycle you will need to first find your 1 rep max. In order to do this, take a week to find your maxes…perform Deadlifts and Bench press on one day and Squat and Military press on another. Be sure to warm up efficiently and utilize acclimation sets before attempting a one rep max, you wouldn’t step into an all out sprint without first building up through a warm up. I recommend performing 1x8,1x5,1x3 and then doing 1 rep of a challenging weight that you are certain you can get before trying your true 1 rep max. In an effort to not waste a whole week just testing maxes you should then take 85% of your newfound max and perform 3 sets of 5 reps.

Training Max

Once you know your 1 rep max you will calculate your Training Max (TM). To do this, simply take 90% of your 1RM (1RM x 0.9 = TM). This will be the number you will use to plug in all percentage based rep schemes.

Terms
AMAP= As Many As Possible. Perform as many reps as you can without cheating or going to complete failure; if you complete a rep and you believe the next rep will either be a fail or a complete grinder, stop the set…we don’t want to go to complete exhaustion. The purpose of performing AMAPs on a weekly basis is to promote new PRs. Since the weight is going up each time you perform each movement you have the possibility to hit the same amount of reps at a heavier weight, creating a new PR. Compete with yourself.

FST= Fascia Stretch Training. This is merely to promote growth in problem areas. You will pick a weight that is challenging for 15 reps. You will only take a 30 second break between sets, completing 7 sets total. After the first set, your goal is still 15 reps. However, anything above 10 reps is acceptable to keep the weight the same. Once you dip below 10 reps you must lower the weight for the next set. If you get less than 8 reps, the set does not count. Have fun. You’ll notice this rep scheme is only prescribed for Face Pulls during Week A Day 1. This is because as runners, proper posture is extremely important and most individuals have uneven, rolled shoulders.

Even/Odd Minute= This is kind of like a super set. This is only on B Week Day 1. Simply set a stopwatch and perform the prescribed Even minute movement on even minutes, and the Odd minute movement on odd minutes. Your rest will end up being somewhere between 30-45 seconds but you will not burn out because your doing different movements.

Dynamic Movements= These are known as speed reps. In order to perform a speed rep: lower the weight slowly and under control, pause for a second, then explode, throwing the weight up with as much force and speed as possible. This is a way to apply maximal force on sub-maximal weights, saving your Central Nervous System while still building power at a rapid rate. 

Accessory Movements= These movements are optional. If you are feeling tired from track workouts and don’t feel up to them, save your energy. We’re runners first. However, these movements will not be as taxing and will help with the major movements over time. These movements tend to be isolation exercises and require concentration in order to form a muscle-mind connection so that you are focused on the right muscles.

Sets and reps will be presented as follows : Sets x Reps.

-Record all weights and reps performed.
-If you don’t know what an exercise is…Youtube is your friend. Or you can ask me.
-If you don’t have the means to perform any of these exercises, let me know and I will lead you to the best possible alternative.
-If you don’t even lift…you need to.