What are your personal records?:Weight lifting

[Riley Crosby]

hmm. Well my vertical, along with standing long jump, and my 40 and my 100 an my 1600m times have improved drastically. So as far as i can tell my force output is improving drastically. besides, its off season, im just getting as strong and fast as i can before track starts. (I think pro basketball players lift weights in the off season to...) then ill be running and pole vaulting. and besides i hate basketball.
Riley

edit:"Are you hoping to become a better pole vaulter or a shot putter" actually there is a chance of becoming a decathlete.
edit 2: I am taking a 52 gram whey protein shake after work outs, and yet I am not gaining weight. i also eat im guessing over 3000 calories in good food. is something wrong...? haha

[kcvault]

It's not about lifting it is about how you lift eventually over lifting will make you gain weight, it doesn't matter what your force output is the fact is, if you are to heavy you cant pole vault. Also high volume does not necessarily result in higher force out put. If I was to run mile repeats all year I would not get any faster in the sprints in fact I would get slower. However I would start by running 200m then work to 150m then to 120m then to 90 meters until I was only running 40 meter intervals when I wanted to run my fastest. Your lifting needs to be planned and perodized the same way (Higher volume low intensity working to lower volume and higher intensity.) However notice in the sprint workouts I never run more then 200m because it does not benefit me to run further so when lifting don't lift like you are training for the 5k lift like your training to be a pole vaulter. The coaches on pole vault power are very knowledgeable and they know how to train an athlete. It would definitely benefit you to listen to there advice on this subject. (I lift to gain strength and force output but to add to what kyle said I know when I truly want to gain height on my vertical I start playing basket ball again. I see improvements this way that are far greater then I have ever seen from lifting)

I am taking a 52 gram whey protein shake after work outs, and yet I am not gaining weight. i also eat im guessing over 3000 calories in good food. is something wrong...? haha

Your goal should only be to gain strength never weight.

---Kasey

[KYLE ELLIS]

oops

[KYLE ELLIS]

hmm. Well my vertical, along with standing long jump, and my 40 and my 100 an my 1600m times have improved drastically. So as far as i can tell my force output is improving drastically. besides, its off season, im just getting as strong and fast as i can before track starts. (I think pro basketball players lift weights in the off season to...) then ill be running and pole vaulting. and besides i hate basketball.
Riley

edit:"Are you hoping to become a better pole vaulter or a shot putter" actually there is a chance of becoming a decathlete.
edit 2: I am taking a 52 gram whey protein shake after work outs, and yet I am not gaining weight. i also eat im guessing over 3000 calories in good food. is something wrong...? haha

Sounds to me like you need to take some exercise physiology classes. There is no reason on earth to take 52 grams of protien after you workout, you understand that your just going to store it as fat right??? And do you understand that carbohydrates are far more crucial in aiding recovery time rather than protien??? An after workout meal/ snack should consist of about 15%protien, ~25% fat, and ~60% carbs... And as far as eating 3,000 calories; Calories are energy, if you are wanting to maintain your weight then you want to eat the same amount of energy as you expend, if you want to lose weight you eat less etc..

One more thing, I saw Donald Thomas step out and jump 7'3 in his first week being on the track team at Lindenwood. I garuntee he wasn't a squatting machine. Don't fall into the trap, squats are a good exercise but it isn't what makes you explosive/fast/ or jump high.

[Riley Crosby]

hi! woah I had no idea. Thanks for all the tips.

When i work out I never, ever get up to 405. I have only done that once. The most I get up to is 350.

How do you recommend I work out? Right now I am focusing on power lifts such as clean an jerk and snatch. Because I can see how the explosiveness could help my pole vaulting. The reason I work out so hard for squat is because I am in a weight training class at school. And the program consists of 6 core lifts, bench, 1/2 bench, squat, box squat, power clean, and snatch/dead lift. so I have to do all of those in order to get an A in the class. the program goes like this: six sets of 4, five sets of 5, 5x4x3x2x1, three 10x8's, three 8x6's, three 6x4's, three 4x2's , Max Week. (2x1x2x1) i do these reps for each "core lift". and the weights increase per set.

if this is so wrong then how should I train in the weight room?

also, my goal isnt to gain weight. I was just wondering if I should be. The protein shake actually helps me burn more calories and its supposed to help my muscles heal faster... right?
thanks a lot for your advice.
-Riley
edit:" you understand that your just going to store it as fat right???" i thought if i took it right after work out it would go straight to my muscles

[KirkB]

Age:18
Body Weight:168lb
height:6'3 1/2''
Body Fat %: 4

Power Clean 280
Power Clean & Jerk 240
Power Snatch 195
Bench Press 225
Squat 405

Riley, I think we can all be envious of your height, weight, and lift stats. You have a great strength-to-weight ratio! And possibly the IDEAL physique and height for a pole vaulter!

Now, timing is everything, and I just learned that you've only squatted 405 once, and your second best is 350. IOW, you don't normally TRAIN at such a high weight. Perhaps ditto for some of your other lifts? If it's accurate, your 4% body fat is good too ... I don't think any athlete should strive to have any less than that.

Your weight lifting class sounds like basket-weaving ... a class for the jocks to up their GPA. Is that what it is? At any rate, what a great way to train ... and earn credits at the same time! Of course you should try to ace this class, but maybe this is one case where your focus should be on your PV career ... and not your GPA. But maybe you can still ace the class and do the RIGHT weights and reps for PV. Someone else can you advise you on exactly what weights and reps you should be doing ... I'm not qualified for that.

All I'm REALLY worried about is that you MIGHT begin to gain weight rapidly ... too rapidly. I say this only based on the assumption that you've just started this weight program (class), and you've just started the protein shake after practice. I dunno ... I'm just worried if you gain too much weight too fast. Even if you might want to become a decathlete, there's a limit to how heavy you should let yourself get. Be careful!

Kirk

[Riley Crosby]

thanks Kirk,
My school is a major "football school". So all of the football players take this class in order to get big and strong for football. And yes, others take this class to mess around and they dont take the opportunity to get stronger. This class actually lowers GPA and class rank, because it is an elective.
I have been lifting like this for 4 months, and have been using protein shakes since then. It seems like the shakes allow me to work out again the next day. I have not gained a single pound. but my strength is improving very quickly. my strength and conditioning coach thinks im in a growth spurt right now.

Yes, will some one please suggest reps/lifts i should be doing to improve my pole vaulting the most?

[KYLE ELLIS]

hi! woah I had no idea. Thanks for all the tips.

When i work out I never, ever get up to 405. I have only done that once. The most I get up to is 350.

How do you recommend I work out? Right now I am focusing on power lifts such as clean an jerk and snatch. Because I can see how the explosiveness could help my pole vaulting. The reason I work out so hard for squat is because I am in a weight training class at school. And the program consists of 6 core lifts, bench, 1/2 bench, squat, box squat, power clean, and snatch/dead lift. so I have to do all of those in order to get an A in the class. the program goes like this: six sets of 4, five sets of 5, 5x4x3x2x1, three 10x8's, three 8x6's, three 6x4's, three 4x2's , Max Week. (2x1x2x1) i do these reps for each "core lift". and the weights increase per set.

if this is so wrong then how should I train in the weight room?

also, my goal isnt to gain weight. I was just wondering if I should be. The protein shake actually helps me burn more calories and its supposed to help my muscles heal faster... right?
thanks a lot for your advice.
-Riley
edit:" you understand that your just going to store it as fat right???" i thought if i took it right after work out it would go straight to my muscles

Actually I think the way you lift is fine, and if you are 6'3 168, you probably look very skinny.... Your stats are impressive because of your height, weight, and pr's. Keep up the good work, I just wanted you to know that squatting a jillion time a week is probably over doing it, 1-2 quality sessions a week is sufficiant.

As far as the protien shakes go, they are not needed. Just a way someone is trying to make money off of you. The protien shake doesn't help you burn more calories for any special reason, what helps you burn calories is in-taking calories about every three hours. And the protien does not go straight to your muscles, it is a very complex process that I don't want to lecture about but basically protiens are comprised of amino acids, there are (if my memory is correct) 11 essentail amino acids; which come from meat and certain soy products. They are broken down into amino groups or pools and your body uses these amino acids to repair muscle tissue. But it is just like Vitamin c you only need 100% DV all the rest of it your just going to pee out, you only need so much. And after workouts your body naturally releases homones like HGH to help the recovery process and eating high amounts of protien and fast without carbs can block these hormone releases.
What you want right after a workout is simple carbs, with some fat and protien with it... So a bowl of cereal, PB&J sandwhich, etc is BETTER than any over-hyped protien shake. Replacing muscle glycogen is key to the recovery process, not much to do with protien. But these protien shakes may actually be keeping you from gaining weight believe it or not. Protien is a diuretic so excessive amounts will make you lose water weight. Also if most of your calories are coming from protien then your body will be starved of glucose, so it will start stealing it from your muscles if it isn't getting enough. I have heard so many stories of weight lifters who started getting smaller when they went to a high protien diet.

[Riley Crosby]

Wow, Thanks Kyle.
Yes, you can see just about every bone in me. im pretty wirey .
I would only do a squatting exercise twice per school week but the squatting motion is part of the power cleans technique which is one of the more important lifts for a pole vaulter, or so says my coach. the amounts im power cleaning isnt really enough to kill my legs anyway since I am also jerking it. and i suck at jerking....

So the 220 calories and the 4 grams of fat in the protein shake is pointless?? i should just eat a few pb&j sandwiches and an apple after work out?
-Riley

[KYLE ELLIS]

Wow, Thanks Kyle.
Yes, you can see just about every bone in me. im pretty wirey .
I would only do a squatting exercise twice per school week but the squatting motion is part of the power cleans technique which is one of the more important lifts for a pole vaulter, or so says my coach. the amounts im power cleaning isnt really enough to kill my legs anyway since I am also jerking it. and i suck at jerking....

So the 220 calories and the 4 grams of fat in the protein shake is pointless?? i should just eat a few pb&j sandwiches and an apple after work out?
-Riley

If it has 52 grams of protien (4x52=104 calories) 4 grams of fat (9x4=36 calories) so 80 calories left/4= 20 grams of carbs.

So your breakdown is 47% protien, 16% fat, and 37% carbs.... so not pointless just really high in protien.

[Riley Crosby]

I was Just reading the label and it said 110 calories per serving,and 26 grams of protein. and i do a double serving (2 scoops) so that makes 210 cals right??

Okay so all the protein isnt needed? Im better off with the real food?
-Riley

[KirkB]

220