T Nation

Question for Charles Staley

Hi Charles,

You answered a question of mine a couple of days ago regarding training for MA, and I was just after clarification on one point.

Your reply:

[quote]
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
Pullups
Bench Press
Squat

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?

Thanks,

Scrooge

For traditional “grinding lifts” like squats and benches, I agree with ABOUT 60%, give or take 5%

On O lifts however, the heavier the weight is, the more watts you’ll generate, or at least that’s what my accelerometer tells me

[quote]scrooge wrote:
Hi Charles,

You answered a question of mine a couple of days ago regarding training for MA, and I was just after clarification on one point.

Your reply:

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
Pullups
Bench Press
Squat

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

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?

Thanks,

Scrooge[/quote]

Thanks Charles

Much appreciated.