Here is a link to your in-season strength program. In-season and off-season strength training programs should be different. Our in season strength program focuses on sport specific skills while the off season program is designed to address more general areas of strength and fitness. The key features of our in season strength program are...
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Everyone knows my feeling on working out. (Stop Working Out!) Now that we have that out of the way, it's time to start training. Much of the old mind set is wrapped around the idea that you have to build a base before training. Today's coaches, backed by science, are more specific. The idea of a base is too vague and doesn't address the that you are training, not working out. To be efficient, purposeful, direct, and serious about your training, you need to ask the question, Build a base of what? "90% of all missed lifts are attributed t the feet," according to Coach Mike Burgener of Mike's Gym. Given the importance of foot work in in the olympic lifts I was motivated to research what constitutes the proper stance and footwork in the olympic lifts. Not surprisingl, there doesn't' seem to be a consensus among coaches and athletes, but two trends did emerge. One school of thought comes from Greg Everett of Catalyst Athletic and the author of Olympic Weightlifting. The other comes from Kelly Starrett of Mobility WOD and author of Becoming a Supple Leopard. Here is my interpretation of their stance... Now that you've stopped working out, it's time to create a training plan. A training plan should meet an athletes needs and situation. To design a good training plan you need to take into consideration the length and goals of the training season, the adaptation cycles, and the principles of overload, progression, and specificity. Failure to plan is planning to fail. This is what you need to consider when designing a training plan...
What makes a natural jumper? Sprinter? How can you be good at both? Every track and field coach during the first week is surveying their team and asking these questions. A lot of times simply watching them walk onto the track can give you all the information you need. I'm going to attempt to explain how I answer these questions in my program. The new speed formula prioritizes ground contact force and ground contact time. In a previous post I discussed how to decrease ground contact time. In this post I'll discuss how to increase ground contact force. The new speed formula states: Speed = Ground contact force / Ground contact time Simply increasing ground contact forces without regard to the direction of the force will result in less than ideal results. Fast speeds require forces in the right direction. When the foot strike is in front to the center of mass, breaking forces are introduced. See my this post on running form. In this situation ground contact forces are high, but in the wrong direction. So we want to eliminate the breaking forces and maximize the vertical and horizontal propulsive forces. During acceleration, the direction of the ground contact force will be more horizontal and transition to a more vertical direction as the sprinters gets into a maximum velocity phase. Here are 4 ways to develop more ground contact force in the right direction. In the previous post I argued that speed is Newtonian. In fact, I proposed a new speed formula: Speed = Ground Contact Force/Ground Contact Time. The variables of this formula deal with force vectors and very small time differentials. In this context it seems then to maximize force and minimize time strength and quickness are necessary. This article by Boo Schexnayder on the mechanics of the jump approach has influenced how I think about developing quickness in my athletes. As I outline below, developing quickness isn't as easy as you think. I've spent a lot of time doing different barbell complexes this summer. Given my garage gym, complexes are a great option. I've experimented with 3 basic types of complexes…
The snatch and clean are excellent exercises to develop power. Lately, I've been getting away from the power and hang version of these exercises and working on the full versions, i.e. catching the bar in a full squat. The pull that precedes the catch is called the third pull. The first pull starts with the wieght on the ground and continues until it is just above the knee. The second pull starts just above the knee and continues until the bar is at hip height (the power position). The third pull propels you underneath the weight and into the catch position. It is the third pull that gives me the most trouble, so I've been studying it closely and this is what I've found. |
AuthorFormer mathematics teacher and track & field coach at Phillips Academy in Andover, MA. Categories
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