i would like some advice on setting up a programme for CAT training, i am aiming to do a 5x5 work out for all exercises, i am wondering if all the sets should be at the same weight or if adding weight to each set is the idea, my goal from this work out is to improve my explosive power or RFD for sports training.

1 methodology I used for squat was 5 sets of 3 on the same weight with explosive movement of a weight thats not too heavy, around 65% of max and increaseing slowly upwards until maybe 80% max over a monht, increase weight 5 kg a week

You mean moving the weight as fast as possible? Every session is CAT then!

"Play Stonehenge!"

ORIGINAL: shefjam

1 methodology I used for squat was 5 sets of 3 on the same weight with explosive movement of a weight thats not too heavy, around 65% of max and increaseing slowly upwards until maybe 80% max over a monht, increase weight 5 kg a week

thanks

ORIGINAL: iaink

You mean moving the weight as fast as possible? Every session is CAT then!

that is the idea behind me starting a CAT programme, to move the the weight as fast as possible, previously i had been doing a max strength work out and had reached a plateau and the last few reps of the last set were taking a long time so to break this i thought i'd do some CAT training to improve the explosiveness of the move which will help break the plateau and improve my sports specifec speed/acceleration.

Where you not trying to move the bar as fast as possible before?

Obviously low loads in an effort to maintain high bar speed adn help technique has its place, but you should be attempting to move all loads with max acceleration. In fact there is good reason to suggest that 'intended' acceleration is as good at developing RFD as loads with resultant high bar speeds.

"Play Stonehenge!"

ORIGINAL: iaink

Where you not trying to move the bar as fast as possible before?

Obviously low loads in an effort to maintain high bar speed adn help technique has its place, but you should be attempting to move all loads with max acceleration. In fact there is good reason to suggest that 'intended' acceleration is as good at developing RFD as loads with resultant high bar speeds.

Well yes and no, my last work out was a 4x6 strength work out and i found by the time i was getting to the last few reps of the last set the lifts could take anything up to 4 seconds to complete.

So while i was trying to move the bar as quickly as posible i was completing the lift but it was still slow.

This was not the case for all lifts, the three i most struggled with are wide grip chin ups, (db) bench press and military press. With squats and deads i was still able to accelerate through the last few reps at a decent speed while lifting near max weights. This included a cycle of 1x20 rep squats @ body weight.

This may be of some interest to you -

http://www.pponline.co.uk/encyc/power-training.html

Regards
Lewis

So while i was trying to move the bar as quickly as posible i was completing the lift but it was still slow

Trying is the main thing pal! The lighter work is allways a good thing to do.

"Play Stonehenge!"

ORIGINAL: fun meter

This may be of some interest to you -

http://www.pponline.co.uk/encyc/power-training.html

thank you! very informative article, way way better than all the crap i've looked through on the net!

ORIGINAL: fun meter

This may be of some interest to you -

http://www.pponline.co.uk/encyc/power-training.html

Good read. Putting that in my journal.

Age - 18
Bench - 95kg (at 63kg)
Deadlift - 120 (at 63kg)
Front Squat - 92.5kg (at 62kg)

ORIGINAL: pistol

ORIGINAL: iaink

You mean moving the weight as fast as possible? Every session is CAT then!

that is the idea behind me starting a CAT programme, to move the the weight as fast as possible, previously i had been doing a max strength work out and had reached a plateau and the last few reps of the last set were taking a long time so to break this i thought i'd do some CAT training to improve the explosiveness of the move which will help break the plateau and improve my sports specifec speed/acceleration.

I had the same situation, watch any boltons dvd how he lifts light/medium heavy but moves the weight fast, after 5 weeks of this method, no need to go heavy but trust me, when youpull your all into the reps, it is very tiring!! you'll feel stronger after though

thanks guys