Squat & Sprint: food for thought

I read yet another interesting article on T-Nation (click title) on the topic of mass and strength. It cites the example of Ben Johnson, pre-doping scandal, where one of his workouts comprised heavy squats followed immediately by sprints. The performance gains, as related by the article are impressive. It got me thinking.

I won't be squatting anytime soon. I'll know more about the condition of my knee after visiting with the doc. The pull-up project might benefit from this protocol: eg. weighted pull-ups followed by unweighted. Heck, why not everything else, presses, roll-outs, and eventually squats?

8-17-11
Dr.'s visit

8-16-11
-20 bw pull-ups
-weighted pull-ups (10x1, 90 lbs)
-20 bw pull-ups
-open grip (three fingers), supported hang, 1 min
-push-press (3x10, 50); OHP (3x10,30)

8-14-11
-200 kb swings


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PUP:
150 bw
43 weighted (24 kgs)
10 weighted (40.8 kgs)

PUP: Day 3

8-12-11
-20 bw pull-ups
-5x4, 1x3, weighted RR pull-ups (24 kgs)
-10 bw w/ off-set negatives
-20 sec open grip RR hang (3 fingers)

First time doing weighted pull-ups on the RR using a crimp grip, basically 4 fingers of each hand curled over the top. Three finger tip, open grip hang was ridiculously difficult.

8-11-11
-40 knees to bar (on the Rock Rings)
-1 minute dead hang

8-10-11
-40 bw RR pull-ups
-weighted pull-ups with off-set negatives (5x4, 24 kgs)
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PUP:
110 bw
43 weighted (24 kgs)