all rounders

[endpoint]

http://www.enteract.com/~bwal/spm.htm

Ever since i started lifting weights everyone told me you must train for specificity and stay doing one type of lifting (eg if you powerlift you cant olympic lift)

I myself am learning that this is not so. Strength sports have a cross over....even into throwing (track and field) sports.

take a look at the link above.

It is in metric, so multiply the kilograms by 2.2 for pounds

Ulf Timmerman has a 550lb bench 803lbs squat and 484 clean and jerk.....as well as a 23.06 meter shot put

Sergei Smirnov has a 572lb bench 847lbs squat and 489 clean
with a 22.28 meter shot put

also note the 36.2inch vertical at 262 pounds

 

[coolcolj]

awsome - that's my goal right there - to be as strong and as explosive as they are but at a much lighter weight - ie better power to weight ratio - I wanna crack 44 inch for the vertical jump

That's why I train using all methods and actually base a lot of my training on what the Throwers do with a bit of bodybuilding thrown in.

Take the best of each and combine em.

 

[erickthegreat11]

CoolcolJ, who's that in your picture?

 

[coolcolj]

There are some great articles on that site

Some intresting quotes from John Smith (coach of female thrower Connie Price Smith)

"Dave, I hear what your saying, and even though I presented that research to you, I have always felt that the more weight you can move quickly far outweighs high reps, and slow controlled reps. The olympic lifters, deadlifting big weight, is a common thing among the athletes I have trained in the past. Some of the powerlifters in the gym was giving Connie a hard time about not ever deadlifting one day, and after a heavy pull workout she picked up 455 with a clean grip with ease. That made all the powerlifters want to learn how to clean that moment. "

So true!


"In many cases Paul, speed and athletic ability becomes hidden because strength to body weight levels are to low. In college basketball Connie ran her butt off for 4 years and ran a 5.1 40 yard dash at 208lbs when she left basketball. Two years of weight training later she weighed 212 and ran a 4.7 and improved her vertical 6 inches without running or jumping in training. "


Erik its just an Eurasian girl I know

 

[erickthegreat11]

She's a cutie

 

[spatts]

Hm...I had never heard that, about cross training. I use OL moves to increase explosive strength for PL, while cross competing in BB.