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coolcolj
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anyone know who this guy is?
Was posted in the Supertraining list
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I currently have a True Freshman Shot/Discus Thrower who is 19 years old and
has a 44 inch vertical(no step). Up six inches from 5 months ago when I got
my hands on him. He is about 6'3" - 250lbs right now. Just picked up throwing a
couple of years ago and is breaking records that have been around at the
University of Minnesota for thirty years. When he tests his vertical,
everyone in the gyms stops to watch. I can't wait for him to grow up into a
man.
-----------
With my throwers I have them lifting six days a week, sounds like a little
much but, I just program for this many days, minus a short warm up the may
due around 14-16 total reps each exercise one day in an Olympic lift and
Front/Back squat the next day may be changing exercises with same concept.
Varying volume and reps to kind of counter parting the throwing protocol.
Exercises for this is just the combination of Power Snatch twice a week,
Power cleans one day followed later that week with a full clean. Squatting
Front/Back is along a heavy light protocol twice a week each exercise.
Heavy is most of the time spent between 80%-95% in full squatting movement.
When lifting between 80%-95% the weights have been between 90%-110% for
partial squats once a week for a couple of months, using this only 2 out of
the six months of training. Light days are spent between 50%-80% with
combinations of chains, bands, and nothing but true weight on the bar. I
like a wide stance back squat to work the glutes and Hamstring a little more
because of the large amount of time spent Olympic lifting and front
squatting using the quads. I also will box squat on light day’s working on
starting strength.
The Olympics are spent following my standard percentages, sets and reps,
keep in mind this is a little different than with my other 8 teams I work
with, these throwers are great lifters. I really don’t have many athlete
miss reps with any lifts. Karl (44inch vertical) has maybe missed 3 or 4
reps in the six months of training in all lifts and it was only a technical
reason, which was address on the spot and usually attempted successfully
again. Often I use a combination of cluster training, complex training, and
contrast training with Olympic lifts. Switching in combinations of rack
pulls from different levels and percentages 85%-115 or 120%.
Assisted exercises are Combination of plyo’s six or seven combinations,
jerks, Glute hams, reverse hyper, Good mornings and of course variations of
pressing with chains bands and so on.
Mel,
General maturation I believe of the neuromuscular system has some of course
but just the fact he is training on a consistent basis has a lot to with the
gains. Checking Karl's Speed Strength Deficit the measurements still give
me a reading that he needs to work on Strength for a short time, compared to
some of my mature throwers that need to work on speed to improve
performance. Keep in mind Karl presently is next to last on the strength
list of 5 throwers but they are all older and have a couple of year on him.
I imagine he will past all but one in the spring. He has put on 25 pound in
the last 6 months, maybe a little fat.
Karl is 6 feet 3 inches 250 pounds 10 percent Body Fat- current max Front
squats-425, Back Squat-525 (doesn't’t like to use belts or equipment) Power
Clean-350, Bench Press-375, Power Snatch-240, Power clean & Jerk 300, Close
Grip Incline-320, Clean-320.
Keep in mind that not all of these lifts are used in a training cycle
together. For example he started behind neck jerking for the first time and
got up to 286 very easy for triples. Looked like he could have completed it
for 10 reps the other struggled to keep up with him on this lift. He is
such a great athlete everything comes natural. The first day I taught the
clean he dropped right under the bar like he had been doing it for years,
that day working up to 275 or so. I’ve trained a Olympians in a few sports
some competing this week in Salt lake, but he is most likely that once in a
life time athlete. In regards to my other throwers we have put on 3-4 inches
but they are a little older. Results seem to vary with the more mature
athletes; this is the first time any of them have lifted like this.
Also I am implementing various things that I learned with Mel at his
Supertraining Camp which I recommend to anyone -- But please before going
study, not just read, his book a couple of times and take copious notes.
Cal Dietz,
Head Strength and Conditioning Coach
University Of Minnesota
Minneapolis, MN
USA
Was posted in the Supertraining list
-------------------------------------------
I currently have a True Freshman Shot/Discus Thrower who is 19 years old and
has a 44 inch vertical(no step). Up six inches from 5 months ago when I got
my hands on him. He is about 6'3" - 250lbs right now. Just picked up throwing a
couple of years ago and is breaking records that have been around at the
University of Minnesota for thirty years. When he tests his vertical,
everyone in the gyms stops to watch. I can't wait for him to grow up into a
man.
-----------
With my throwers I have them lifting six days a week, sounds like a little
much but, I just program for this many days, minus a short warm up the may
due around 14-16 total reps each exercise one day in an Olympic lift and
Front/Back squat the next day may be changing exercises with same concept.
Varying volume and reps to kind of counter parting the throwing protocol.
Exercises for this is just the combination of Power Snatch twice a week,
Power cleans one day followed later that week with a full clean. Squatting
Front/Back is along a heavy light protocol twice a week each exercise.
Heavy is most of the time spent between 80%-95% in full squatting movement.
When lifting between 80%-95% the weights have been between 90%-110% for
partial squats once a week for a couple of months, using this only 2 out of
the six months of training. Light days are spent between 50%-80% with
combinations of chains, bands, and nothing but true weight on the bar. I
like a wide stance back squat to work the glutes and Hamstring a little more
because of the large amount of time spent Olympic lifting and front
squatting using the quads. I also will box squat on light day’s working on
starting strength.
The Olympics are spent following my standard percentages, sets and reps,
keep in mind this is a little different than with my other 8 teams I work
with, these throwers are great lifters. I really don’t have many athlete
miss reps with any lifts. Karl (44inch vertical) has maybe missed 3 or 4
reps in the six months of training in all lifts and it was only a technical
reason, which was address on the spot and usually attempted successfully
again. Often I use a combination of cluster training, complex training, and
contrast training with Olympic lifts. Switching in combinations of rack
pulls from different levels and percentages 85%-115 or 120%.
Assisted exercises are Combination of plyo’s six or seven combinations,
jerks, Glute hams, reverse hyper, Good mornings and of course variations of
pressing with chains bands and so on.
Mel,
General maturation I believe of the neuromuscular system has some of course
but just the fact he is training on a consistent basis has a lot to with the
gains. Checking Karl's Speed Strength Deficit the measurements still give
me a reading that he needs to work on Strength for a short time, compared to
some of my mature throwers that need to work on speed to improve
performance. Keep in mind Karl presently is next to last on the strength
list of 5 throwers but they are all older and have a couple of year on him.
I imagine he will past all but one in the spring. He has put on 25 pound in
the last 6 months, maybe a little fat.
Karl is 6 feet 3 inches 250 pounds 10 percent Body Fat- current max Front
squats-425, Back Squat-525 (doesn't’t like to use belts or equipment) Power
Clean-350, Bench Press-375, Power Snatch-240, Power clean & Jerk 300, Close
Grip Incline-320, Clean-320.
Keep in mind that not all of these lifts are used in a training cycle
together. For example he started behind neck jerking for the first time and
got up to 286 very easy for triples. Looked like he could have completed it
for 10 reps the other struggled to keep up with him on this lift. He is
such a great athlete everything comes natural. The first day I taught the
clean he dropped right under the bar like he had been doing it for years,
that day working up to 275 or so. I’ve trained a Olympians in a few sports
some competing this week in Salt lake, but he is most likely that once in a
life time athlete. In regards to my other throwers we have put on 3-4 inches
but they are a little older. Results seem to vary with the more mature
athletes; this is the first time any of them have lifted like this.
Also I am implementing various things that I learned with Mel at his
Supertraining Camp which I recommend to anyone -- But please before going
study, not just read, his book a couple of times and take copious notes.
Cal Dietz,
Head Strength and Conditioning Coach
University Of Minnesota
Minneapolis, MN
USA
