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By
Charles Staley, B.Sc, MSS
Director, Staley Training Systems |
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If I were to isolate three motor
qualities that nearly everyone could use more of, they'd be:
A) Power (Speed-Strength)
B) Maximal Strength
C) Strength-Endurance
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The rationale for my short list is
perhaps obvious- in addition to greater strength, power, and endurance,
the pursuit of these qualities leads to greater body composition
and real-world athletic functionality. I might also add (as I approach
my 50th birthday) that these three qualities are the first to recede
with age, particularly if you're sedentary.
Conveniently, these three qualities
correspond with the three competitive strength disciplines: Olympic-style
weightlifting, powerlifting, and strongman. As it so happens, weightlifting
drills are the most appropriate ways to express athletic power,
while the three powerlifts lend themselves to the expression of
maximal strength, and the various strongman events are great ways
to train and test strength-endurance.
A simple way to implement all three
of these qualities/disciplines is to initiate each workout with
an Olympic lift (or variant), continue with a powerlift (or variant)
and commence with a strongman event (or variant).
Training Frequency
Further, in keeping with the "three"
theme, I'll suggest training three days a week, which, by the way,
is how many of the most accomplished strength and power athletes
have trained throughout history.
Tight Random Spray
Finally, in an attempt to strike an
optimal balance between specificity and variety, we'll employ a
"randomized tight spray" in selecting our daily exercise
menus: you'll pre-identify 6 different exercises for each quality-discipline,
and then roll a dye to select each day's three exercises. Here are
sample lists for each quality, but please make these lists your
own by customizing them to your own requirements- for example, if
you're experienced in full cleans or snatches, by all means, use
them. Or if you can't/won't shouldn't back squat but can/should
front squat, plus that in to the maximal strength exercise menu
in place of the back squat
Sample Exercise Lists
Olympic-lift Variants
1) Power Snatch
2) Power Clean
3) Power Clean & Jerk
4) Clean Pull
5) Snatch Pull
6) Power Clean & Press
Powerlift Variants
1) Back Squat
2) Deadlift
3) Bench Press
4) Rack Pull
5) Floor Press
6) Box Squat
Strongman Variants
1) Tire Flip
2) Vehicle Pull
3) Farmer's Walk
4) Log Clean & Press
5) Repetition Deadlift
6) Overhead Barbell Walk
Assigning Loading Parameters
Loading parameters will be determined
at least in part by the exercises themselves: Olympic and powerlifting
drills should be done in multiple (5-10) sets of low (1-3) reps.
The strongman events are a different beast: typically, these are
done for time and/or speed, attempting to complete as many reps
(or as much distance) as possible within a pre-determined time frame.
One way to address this variable is to use a rotating set/rep format,
where each week within a four-week cycle calls for a different pattern.
For example:
Week One: 5x2
Week Two: 10x1
Week Three: 3x3
Week Four: 6x4
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Then for the strongman day,
you can set up a similar scenario, where time-frames and/or
distance vary week by week. Here's an example using the
farmer's walk:
Week One: 3 walks, 60 seconds
each walk
Week Two: 3 walks, 90 seconds each walk
Week Three: 4 walks, 30 seconds each walk
Week Four: Maximum distance at a given weight
Mesocyclic Planning
Using a system such as the
one I suggested above, I'd suggest that the first month
be used to establish baseline performances for each drill.
Then, in month two, seek to break your PR's in each exercise/loading
arrangement. After three months of this, change up your
exercise lists and loading arrangements, and start fresh.
Using this system, you'll enjoy many months of specific,
yet variable training that will make you bigger, faster,
and stronger than you ever thought possible.
And as always, if you plan
to give this plan a test-run, please share your experiences
with us by clicking the "discuss" link below.
Enjoy!
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About The Author
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His colleagues call him an iconoclast,
a visionary, a rule-breaker. His clients call him “The
Secret Weapon” for his ability to see what other coaches
miss. Charles calls himself a “geek” who struggled
in Phys Ed throughout school. Whatever you call him, Charles’
methods are ahead of their time and quickly produce serious
results. His counter-intuitive approach and self-effacing
demeanor have lead to appearances on NBC’s The TODAY
Show and The CBS Early Show.
Currently, Charles competes
in Olympic-style weightlifting on the master’s circuit,
with a 3-year goal of qualifying for the 2009 Master’s
World Championships.
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