You answered a question of mine a couple of days ago regarding training for MA, and I was just after clarification on one point.
I’d do something very compact and abbreviated. O lifts are ideal if you have the skillset.
I’d PROBABLY do 2 workouts per week, using the same exercises each day, but varying the loading parameters.
I’d suggest 4 exercises per workout, something like:
Power Clean/Push Press
Day One is maximal Strength day…perform 6-8 sets of 2-3 reps with a 4-5RM load, resting 3 minutes between sets
Day Two is a speed-strength session…perform the same loading parameters, EXCEPT use a 7-8RM load and rest 1.5 mins between sets.
Don’t add weight on any workout until the sets/reps you’re doing become significantly easier…then add 5 pounds or 5%, whichever is less.
Good luck [/quote]
My new question:
A 7-8RM load is still probably around an 80% load, it will move faster than a 4-5RM load, but it won’t really be explosive. I think the westside boys use around 50-60%loads for their dynamic days, and I believe I have read that maximum power is developed at around 60%. Can you elaborate on this?