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Just wondering RJ, where do you put the 110 lbs?  Do you have some type of heavy weight vest?

Hi

I was wondering, when you weight train like doing squats you become stronger and you recruit more muscle units as more muscle mass has been added.

A person who weighs 150lbs works up to a squat of 360lbs and yet his strength will below this level when doing sprint.

So i was wondering that after you reach the squat target is there any types of exercise you do so that you can utilize most of the force from the squat training to carry over onto your sprint. So utilize the force/strength acquired from the squat in a short time so it can be useful in the track.

Thanks

You should continue sprint work WHILE you progressively get stronger in the squat.  If you want to run faster than you need to remember that weight training is secondary to sprint work and that the main effect of weight training will be on acceleration while most short sprint races are decided by maximum velocity and most middle distant races are decided by speed endurance.  You are correct that many adaptations govern increases in strength and unfortunately only some of the adaptations will carry over well to different activities.  Although I personally include full squats in my training and am in favor of all athletes at least being able to perform them, they are an exercise which may not have as immediate a carryover as partial squats.

That said, as long as you perform all your squat variations and some compound movements for your whole body while you continue to train hard on the track you won't have to do anything special after you hit your goal of a 360lb squat.  The reward will ahve already manifested itself in a faster time.

Yeah imagine a jumper trying to dunk.  Totally horrible comparison:

<a href="http://www.youtube.com/watch?v=oqymSa79vqg" target="_blank">http://www.youtube.com/watch?v=oqymSa79vqg</a>

I am confused.  You are flat out shredded? But you are also 15% bodyfat?  I'm not trying to tell you not to dream big but I am just trying to get you to make realistic goals.  If you are 15% bodyfat and you want to commit to getting to 6% body fat then that will benefit you greatly and is a great goal.  Focus on it.  Additionally rather than have goals of "Repping 225 on bench" when you currently bench 135 you should make a concrete goal.  If you think a stronger bench press would benefit you then make a concrete goal.  It doesn't have to be a max single.  It could easily be a 3 or a 5 rep max.  But make it a goal, write it down and think about how you are going to get there.  Going from 135 to 225 is almost doubling your bench.  Make an intermediate goal.  Lets assume you can bench 135 for 8 reps.  Make an intermediate goal of benching 155 for 6 reps.  Think about how you are going to progress there each week.  Learning this mindset while you are young will help you a lot.   Bottom line:  Don't set as goals the lifts that you would like to do (ie I like the idea of repping 2 plates cause thats what the big guys bench), but set goals that you think would both help you are reachable (ie My upper body pushing strength is a major weakness so I will aim to increase my flat bench press by 15% in the next 8 weeks, at this point I will evaluate whether I should continue to focus on this lift or shift my focus to a different weakness). 

Hah.  That's tough.  First off, it's really difficult to try to establish a mechanism for WHY calorie restriction slows down ageing when we are not even in agreement as to what the mechanism of ageing is.  This was discovered in the 1930's (that CR extends lifespan in rodents) and since then the proposed mechanism has changed as research into ageing has progressed. 

Although there are many proposed mechanisms for the effect of CR you can put most of the mechanism into two camps.

1) Metabolism is very bad. 

This camp basically points to the fact that with less food, you invariably have a lower metabolic rate, less oxidative damage, less inflammation, less plasma glucose, lower body temperature.   These results are pretty well established.  The story most biologists will give you is the story of blood glucose metabolism.   We know if blood glucose is high then mitochondria operate poorly and generate more superoxide (a free radical implicated in ageing).  If blood glucose is too high for too long we know cells eventually become insulin resistant which results in a increased glycation of proteins, higher probability of infection (bugs eat sugar), and what we call metabolic syndrome or type II diabetes. 


2) Metabolism is not necessarily bad, but the lack of metabolism "trains" the body and this adaptation increases lifespan.

This camp really turns the idea of "free radical damage" on it's head.  Most of the research in this camp is less than 5 years old.  It's been shown in nematode that small increases in oxidative stress lead to increased resistance to further oxidative stress.  Basically, it's the idea that the free radical damage actually trains the cell to be robust to further damage.  It's believed that the low-intensity biological stress of calorie restriction A) Causes changes in cell physiology which make it more robust in the face of   stress  B) Cause transcription of "longevity genes" which turn on protective proteins like heat-shock protein. 


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In all likelihood, its probably a combination of factors from both camps and a few unmentioned factors.  But....the reason why the studies about intermittent fasting are so encouraging is because they shift the likelihood that camp 2 is playing a major role in the increased longevity.  If IF == CR as far as results, it's not simply the lack of calories.  It's a poor analogy, but I would describe Camp 1 is sort of like saying you will live longer if you do less because by doing less you accumulate less damage.  To effectively calorie restrict activity must be kept to a minimum which is not what people who love to train want to hear!  Camp 2 can be summarized as saying "just like you train your your muscles (with progressive overload) and they supercompensate so to must you train your cells (by intermittently reducing the amount of energy you provide to them)  so they will supercompensate and become efficient
at glucose metabolism and ready to withstand all the stresses of life!

Now that's something we can all get behind!  Hope that made sense! 

Interesting.  A lab I collaborate with just found data that IF in rodents pretty much replicates the long term calorie restriction as far as lifespan, lipid markers, etc.  I like it.  IF is MUCH easier than long term calorie restriction. 

The point is that none of the conclusions you can make are relevant to those of us who are interested in training. 

They compared using 30% vs 90% of 1RM one time.  If your training plan is to be "recreationally active" for eight weeks and then perform a new exercise one time at 30% or 90% and you can't decide which is a better choice then this study might be useful.  However, nobody here trains like that.   The first time you do an exercise 90% will quickly turn into 70% within a matter of weeks.  Additionally beginners don't have the neuromuscular coordination to perform an exercise with 90% of their true 1RM.  We really should not make conclusions about a study that was performed once as to how it relates to repeated progressive overload which is what most people here use. 

The only meal where timing is really important is your postworkout nutrition.  Beyond that it's not very important when you eat.  The don't eat late at night myth got started because epidemiological studies showed that people who ate late at night were much more likely to be obese.  However, it didn't take into account that people who eat late at night are more often making really poor food choices.   If you eat the majority of your carbs before bed then you will fill up your glycogen stores quite well for performance the next day.  Also you will provide a lot of glucose for your brain during the night which will help with recovery.  Often this is preferred because if one wants to perform a strenuous task in the morning it's best not eat much upon waking because digestion may compromise the workout.