Ladies Who Lift...
1 lurker |
95 watchers
Sep 2023
12:19pm, 6 Sep 2023
21,860 posts
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Sharkie
One aim I have definitely decided on is a discus PB. I have joined the small rotational throws group at the seaside as we have a really excellent coach. So far just three sessions with him, but they have made a real difference. I can't get over that last night he said I am 'compact and explosive.' Absolute music to my 70 year old ears. (Mainly he just grumbles and criticises and says 'Don't be a wuss!') But it made me think I must work out a programme that concentrates on power as much as strength - if not more. Use it don't lose it an' all that! |
Sep 2023
4:16pm, 6 Sep 2023
2,074 posts
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Homeless Kodo
How long’s the athletics off season Sharkie? The usual way to develop strength/power is to work along the force-velocity curve, I maybe able to offer some suggestions.
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Sep 2023
5:19pm, 6 Sep 2023
21,861 posts
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Sharkie
Typically T&F season starts late April earliest. Roughly speaking for power athletes (all sprinters, jumpers and throwers) training is usually in three main sections 'winter training' (pre Christmas) after that more speed and fine tuning are gradually introduced 'til you get to pre-season work say March and April. I bet you know all this already! Of course it depends on exactly what your aims and goals are. And Masters athletes need to tailor sessions to suit. Well, everyone does really! But the (literally) heavy lifting is usually in the first block, probably called a mega cycle or something. I used to know, I more or less did it all for ten years or so. |
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Sep 2023
5:22pm, 6 Sep 2023
21,862 posts
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Sharkie
I'm always interested in your idea or suggestions Have yourself Musashi lil Christmas because they're always interesting and usually good!
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Sep 2023
5:31pm, 6 Sep 2023
21,863 posts
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Sharkie
The throws coach is very old school, England's strongest man sort of chap. He told the others -two U15s and a W40 that when winter training starts there will be lots of resistance work and mentioned Russian twists and standing long jumps*. Bit random but that's what I heard! He's a BIG bloke. Think his Hammer PB is a 68.18m. That's a LONG way to chuck a limp of metal weighing over 7kgs. * plyometrics very useful for all field events - and sprints. |
Sep 2023
5:38pm, 6 Sep 2023
23,820 posts
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Meglet
I found out this week that the husband of a work colleague is a shot put coach, who had a winner at the worlds (American woman IIRC). He’s been given some sort of coaching medal from the IAAF too.
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Sep 2023
8:37pm, 6 Sep 2023
3,744 posts
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fraggle
EvilPixie How about these ? factoryweights.co.uk |
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Sep 2023
8:05am, 7 Sep 2023
2,075 posts
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Homeless Kodo
Cool. How often do you lift off season, Shark the Herald Angel?
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Sep 2023
8:57am, 7 Sep 2023
2,076 posts
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Homeless Kodo
I should have said. The force-velocity curve, also known as the speed-strength curve, is a curve plotted with weight on the Y axis & velocity on the X axis. The big heavy lifts that require maximal strength effort are high on the Y & low on the X, think squats, deadlifts, presses for 3-5 reps at above 85% of 1 rep max. Weights that will move when you give everything but will never, ever move quickly. Then further down the Y and further out on the X you come to strength-speed. Think lifts that will move more quickly than maximal strength but are still testing so you’re looking at Cleans and their Olympic derivatives, Speed Squats, Pendlay Rows, push presses for 3-5 reps at 80-90% of 1RM. You can see there’s cross over in the weight percentages used between the strength speed characteristics. Further down the Y axis & out on the X axis you come to pure power. This areas trained at 30-60% of 1 RM, but generally it’s not trained as a specific block as the benefits are derived from the strength-speed block and the next block, speed strength. Speed strength is getting close to the bottom of the Y axis and further out on the X axis. You’re training at 30-60% of 1 RM and with similar lifts to strength speed, obviously the lifts are lighter so moving more quickly but you’re also getting into jumps and plyometrics. Lifts like Hang Snatch & other Olympic lift derivatives, Pendlay rows, broad jumps, plyo press ups. Finally right at the bottom of the Y axis & right out on the X axis is maximum velocity, training at less than 30% of 1 RM. You’re getting into sprinting & sports specific drills here which is out of my area. |
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Sep 2023
11:25am, 7 Sep 2023
21,864 posts
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Sharkie
Thanks Have yourself Musashi lil Christmas that's interesting and useful. I don't think I've ever done 1 rep max. Perhaps most of us don't - though it's always nice to know! Looking at your chart I suspect my coach -who was a heptathlete - really knew what she was doing with the programmes she set me. She's about to have her second child, swears she will be back... but not this winter obvs. I didn't know Pendlay Rows so I checked them out. Interesting that - as far as I can make out you have to shift that weight from the floor each time, so a 'bit' like deadlift in that respect but otherwise a row and more focused on back muscles? Back parallel to floor seems important. Could you do it with dumbells? 'Spect I can find out! |
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