Dan Pfaff about speed endurance, race distribution and much more

Dan Pfaff about core training, cues, learning types

Dan Pfaff about cues for changing skill sets

By Ben Peterson

Coaches always want to know exactly what weights the athletes are lifting and the progress that

they are making. Being able to quantify results with actual data not only motivates the athlete to

continue to push himself in the weight room but also validates the methods and practices of the

coach. Despite the need and benefits of having up-to-date numbers for an athlete’s 1RM, coaches are often hesitant to take the time to perform 1RM testing. Whether it's out of concern for injury to the athlete, interference with the normal lifting schedule, or excessively taxing the nervous system, coaches tend to shy away from max testing other than once per year.

But what if there was a way for coaches to test an athlete’s max that could be added safely and

effectively to any workout, a test that doesn't tax the athlete’s nervous system? This would enable coaches to make adjustments almost instantly to their athletes’ workouts, enabling them to maximize gains in a short amount of time. To do this, all the coaches have to do is add one

additional set to the end of the warm up at 80 percent of the current 1RM the day they want to

test, or adjust, the athlete’s max.

A normal and effective warm-up protocol for the bench press may look something like this:

• 1 x 5 reps @ 55% 1RM

• 1 x 3 reps @ 70% 1RM

• 1 x 1 reps @ 80% 1RM

This allows the athlete to quickly stimulate the central nervous system and activate the large,

high threshold motor units without stimulating fatigue. Now, let’s say that it is the first day of a

new microcycle and a coach wants to test his athletes to see if their bench numbers need to be

increased for the upcoming phase. To do this, the coach would have an athlete perform one set at 80 percent of his 1RM for three reps. For example:

• 1 x 5 reps @ 55% 1RM

• 1 x 3 reps @ 70% 1RM

• 1 x 3 reps @ 80% 1RM (test set)

Closely observing the athlete perform the lift by watching the speed of the bar and the level of

exertion the athlete exhibits, the coach can estimate how many reps the athlete could have

actually performed. If the athlete performed the set with ease, maintaining speed throughout the

concentric portion of the lift, the coach may infer that the athlete could have performed five, six,

or more repetitions, in which case the athlete’s max has increased. If the athlete performs the

repetitions but appears to struggle or the bar moves at a slow, steady pace, the athlete's max is

likely unchanged and should remain the same.

It should be noted that the athlete doesn't need to perform all three reps in the testing set. As a

coach becomes more proficient at observing the athlete, he will be able to estimate the total

number of reps that can be performed at a given weight by watching only one or two repetitions.

This is beneficial because it diminishes the stress placed on the athlete even further, taking less

energy away from his work sets. For example:

• 1 x 5 reps @ 55% 1RM

• 1 x 3 reps @ 70% 1RM

• 1 x 1-3reps @ 80% 1RM (test set)

After the testing set is completed, the athlete can proceed with the rest of the scheduled workout

without any adverse effects to performance. Once the coach estimates the number of repetitions the athlete could have performed, that number can be Plugged into the rep max calculator to calculate the athlete's new 1RM.

Being able to watch, evaluate, and change an athlete’s max within the outlines of a lifting

schedule gives a coach a decisive advantage. It ensures that the athletes are using the correct

weights and percentages to maximally tax their system at all times. The biggest factor in

dictating progress in the weight room is intensity. If an athlete has adapted to something where

the stimulus no longer has a high enough intensity to elicit change, the athlete will plateau. Being able to continually change and accurately measure an athlete’s 1RM enables a coach to maintain the right intensity and make gains twelve months a year.

The main question I usually get asked in regards to the sport back squat is, "When do you

incorporate this in a training program?" With the sport back squat, what you want to decide on

sooner rather than later is where to place it in your program to yield the best sport's performance

results. There are two scenarios that I will paint here as well as my rationale for why we switch

from a normal back squat to the sport back squat. Essentially, I’ve realized more and more that

more advanced athletes need less absolute strength and require more sport specificity within their

programs. With that in mind, we must realize that many of these are advanced athletes. This

could be anyone from an elite high school athlete to a world class runner. Depending on who it

is, he may not need to get stronger at that particular time to increase performance in his sport.

Again, starting sooner rather than later on the usage of the sport back squat becomes more

important with the advanced athlete. I usually recommend a minimum of four to six weeks to

allow the transformation and the true results for the peaking model to take place with the sport

back squat in the advanced athlete. This is because the sport back squat is more sports-specific

with its narrower stance. It's also more applicable to sport because of the direction in which force will be applied to the ground as opposed to a wider stance squat. Athletes don’t need to keep working on hard, straining, maximal effort lifts in very wide stances. We want explosive, reactive athletes who can generate huge forces quickly in the direction where their sport will likely be played (i.e. narrow stance). Keep in mind also that the sport back squat won't be as deep as a wider stance, deep back squat.

Sport back squat depth should be somewhere around hamstring parallel or maybe a little lower,

but ultimately this can be adjusted based upon how the particular athlete competes in his sport

and at what level he squats down to. For example, a thrower may not squat as deep coming

across the ring while performing his throw. A hockey player, on the other hand, may have a lower

skating technique and therefore might squat to that particular depth.

Again—and I can’t reiterate this enough—this method would be reserved for more advanced

athletes. Let me first define 'advanced' as I apply it toward my programming. 'Advanced'

essentially is an athlete who has some basic training age (maybe even a high school athlete). For sixteen to twenty weeks of training, use the normal back squat. To get the most out of the sport back squat, place it four to six weeks away from competition in a peaking model. This will yield high results. The second scenario is that you have a young athlete who isn't very strong in your program and you aren’t sure when to place the sport back squat to get the best results. There are actually two scenarios with this particular athlete. The first scenario is the athlete will keep getting stronger with your normal wider squat. Three weeks prior to the most important peaking point, transfer him to a sport back squat.

The other scenario that could be used with this young athlete is that you actually switch him six

to eight weeks out and still use heavier loads with the sports back squat. This would be for the

purpose of getting and keeping the athlete very strong. Three weeks out, lighten the loads of the

squat and attempt to move it extremely fast and explosively. Essentially, you want the athlete to

be more reactive to transfer that strength into his sporting skill. The loads should be below 55

percent.

Another possibility in peaking with the sport back squat is one you may use with more advanced

athletes (elite to high school level athletes who are already strong and have been training for

sixteen to twenty weeks). You would actually peak in the sport back squat and switch them over

to a lower load sport back squat at six to three weeks out from the most important peaking days.

Then from week three to week one, you would reduce the load more and do a sport back squat

jump teaching that athlete to apply even more force through the ground. One key technique that a coach must realize is that to transfer this force, you must use the ankle complex very effectively.

For this, please refer to my ankle complex article. Another key technique would be to perform

the movement utilizing the agonist and antagonist muscles most effectively. The athlete would

pull himself into position using the antagonist musculature. Upon contact with the ground, the

athlete then redirects the direction upward, attempting to jump as high as possible. This method

is what I refer to as the antagonistically facilitated specialized method. Each repetition should be

treated on its own so that the quality of the movement remains high. I must thank Dr Michael

Yessis for his time and information in regards to using sport back squat methods.

One of the unique advantages that a Tendo unit provides is that it gives athletes feedback on bar speed or velocity of power output so that they realize how hard they can train. The unique thing about a Tendo is that it will give feedback such that the athlete knows how hard he/she is training , or if they can push themselves harder. It will also give them a facilitated motor pattern. I truly believe that by seeing that feedback number and pushing themselves, athletes learn how to apply force into the ground. The Tendo unit is such a unique tool for this. Please be aware that the technique could get out of control based upon the amount of effort the athletes are pushing into the bar and the floor. So please be aware and don't let technique get out of control when using these methods.

How did you come across the drop-off methods for your biometric training?

Much of my biometric method and the amount of the percentage drop-off that is used came from the necessity of training large large groups of athletes with varying abilities. For example, I have fifth year seniors with high work capacities who can train through the roof, and first year freshman who have never trained before. This was a realization that I dealt with as a college strength coach. I needed to be able to control and regulate the sets, reps, and volumes to provide optimal training for my athletes. In talking with great track coaches like Phil Lundin and college strength coaches like Todd Hamer, it's obvious that in this type of training the quality and speed must remain high. This has been confirmed by many conversations with sport biomechanist Dr. Michael Yessis.

Quality and speed are king in sports. This has always been my guideline for training at least 90 percent of the time. We all know that you have to build work capacity in the human so that you can have greater speed quality development at a later date, but the guidelines should be for speed. That’s how the biometric methods came to be. I, or any other strength coach, didn't develop this specifically. You see it in many training methodologies throughout history such as in track and field and swimming programs. One of the track coaches I talked to asked me a question: “How many sets and reps should I do to make sure that I get optimal training without overtraining? How do I know how to do the correct amount?”

The answer—you take a percentage drop-off. For example, if an athlete's best effort on any particular distance is four seconds, have the athlete continue to run that particular distance until 4.12 seconds or slower. That would be the slowest point and the training point at which you would stop the athlete. In this scenario, we're using time as the plyometric measure for the

amount of training that can be completed. The other possibility is if you're doing another three percent drop-off in high quality work. You could take a flying thirty meters and reduce it by one meter. So you would take the best thirty meter effort the athlete has. If it was two seconds, you would reduce the distance the athlete runs and have him continue to do 29-meter flying runs until he ran two seconds or slower. You can always manipulate the rest, but in most cases, you would want the rest to be maximal because you're training for maximal effort, which is something we can get into later. The concept from various coaches developed into my time set controls biometric training. Essentially, you're doing the same thing as the track coach did to regulate training, but you would do it in the weight room. You can take a set weight with an exercise, and if you do five reps in four seconds, you will keep doing five repetitions until you do the same weight in 4.12 seconds. At that point, your regulation of sets becomes dictated by time.

I found this method to be optimal with submaximal days. For example, in the undulated periodization model, you would complete this on day one using the three training methods. There are other ways to manipulate the time sets, but I have found this to be optimal for measuring the time it would take an experienced coach with a stopwatch in timing the sets. Please keep in mind that technique is also a variable. If the athlete's technique changes over the sets, stop the amount of sets you're doing because the change in technique often increases the time. The athlete won't have consistent metrics and you won't be able to continue measuring what he's doing effectively and correctly. As with everything in maximal effort training—even with the submaximal loads— you would most likely focus on technique.

How did you come up with various drop-off percentages?

The drop-off percentages that I use in my programming with more advanced athletes basically came from simple concepts from testing an athlete in the vertical at the beginning of a workout. Train the athlete for that particular day. Stop when the vertical goes back up and the athlete isn't fatigued and still supercompensating with the jump squat height. In the beginning, I used some

other device for measuring the percentage of the drop-offs that the athlete performed and how soon they recovered. Then I used those methods to provide myself with the frequency (how often) the athlete should train again. For example, I had a professional athlete who had camp in four weeks. He hadn’t worked upper body all summer and had come to me for help. He was a fighter in the NHL and informed me that he must get his bench to over ten reps with 225 pounds. On day one, we tested him, and he could only do two reps. He had been to a higher level prior to that, but at this point in time and over the summer, he had never trained upper body. As a result, we went with a 1–2 percent drop off and benched every day for four weeks. By the end of his training with me at four and a half weeks, we rep tested him and he went to thirteen reps with 225 pounds. Understand that this athlete had been close to that level before but needed to train the motor skill to get better and do it as often as he could. Some days we only got six to eight reps in a certain weight. On other days, we did as many as sixteen singles at a certain percentage above or below 225 pounds. Again, we could keep training every day because we regulated the amount of drop-off and the quality of the drop-off that he performed each day, so he didn’t overtrain and was able to heal for 24 hours.

Example

One of the most amazing results I’ve seen from a plyometric method was an elite, professional athlete with large work capacity potential perform his training sets for roughly four sets of squats at a body weight of 205 pounds. He was using 295 pounds and would do one repetition, rest 15 seconds, and do another repetition. With our drop-off percentage guidelines, he achieved 3–4 percent. He was able in one set to perform 31 repetitions and not drop-off more than three percent of his bar speed during that set. That particular day, the athlete did over seventy repetitions of the back squat at 295 pounds at a very high velocity. Essentially, some could say it was a jump squat because he was coming off the ground at the top due to acceleration. He was accelerating all the way through the bar. If he had done eighty repetitions, we would have overtrained him. If he had done fifty repetitions, he would have been undertrained for that particular workout and the demands we imposed on him.

How do you use biometric training on max effort days?

One of the great things about the max effort training is that it gives the athletes a huge amount of feedback in their ability to push against a lot of force. In my undulated weekly model, it would go on the max effort day, which would be day two loading methods. I often use Tendo training for maximal velocity training in regards to regulating max effort days. Essentially, what you're doing with the Tendo is measuring the bar speed. This will give you an understanding of how many sets an athlete should do on a particular day. I often only do singles or clusters with this particular method, so please be aware that anything more than a single with maximal loads probably isn't optimal. For example, I had an athlete regulate in regards to a three percent drop off.

This particular professional athlete weighed 205 pounds and back squatted 295 pounds for 72 singles over four sets on one day. He came in two days later. We tested him and he was able to repeat things that he did two days prior during the workout in regards to bar speed and vertical jump height. We know this athlete's work capacity ability at this point and training age. He was able to handle a 2–3 percent drop-off on training in every other day frequency. In one of the sets, this particular athlete did 32 reps in a row before he reached a three percent drop-off. The max effort biometric training is inspired by the Bulgarians. They hit maximal effort on a particular day to find out where the athlete was and then reduced the weight by five to ten kilos and hit singles until either technique failed or the weight couldn’t be lifted any more in that particular workout. This isn't confirmed through Bulgarian coaches—only through people who have talked to many Bulgarian coaches over the years. It seems to be a very effective method for training maximal effort. The biggest key for maximal effort is being able to find the drop-off point on a percentage base in regards to how much the athlete should reduce bar speed and when the next time his training will take place.

By: Cal Dietz

Sources

Kulakov (1969) Cybernetics and sports. Soviet Sports Review, September: 4-3.

Ogol’tsow (1989) Biological principles in the body's adaptation to training loads. Soviet Sport

Review, March: 24-1.

Loginov, A., Shmonon, B., Penza, H., & Belinsky, V. (1977) Automated control system motor

types. Source unknown.

Isometrics came into fame in the 1970s with the idea that they could build enormous strength. They soon fell out of popularity because in essence, isometrics don’t move and so are difficult to measure. We measure our progress in various ways: intensity, volume, measurements of body parts, etc. How you become better at isometrics is difficult to see. We have been told that to get better at our lifts we must work on our weak points. I have found there is no better way to improve these points than through isometrics.

The two main types of isometrics I have used to improve weak points are short duration isometrics (6 seconds or less) and long duration isometrics (6 seconds or more). The way isometrics work to increase strength is not by strengthening the muscle but the nervous system and the motor pattern used in that particular position. You see, our nerves are coated with a fatty layer called myelin. Myelin increases the efficiency of the nerve by acting like the rubber coating around an electrical cord. If there is little to no rubber coating, electricity can go anywhere and your blender, toaster or coffee maker won’t work very well. With a thick rubber coating the electricity can travel to the appliance safely and efficiently. This holds true for your nervous system as well. The more myelin coating your nerve the more efficient the signal is and the easier it is to produce a muscle contraction.

So how do you build more myelin? We can start by finding your sticking point – the point in the lift that you always fail at. For me it’s about two inches off my chest in my bench press. The quick fix is short duration isometrics. After your bench workout strip the weight down to roughly 30% of your 1RM. Take the bar out of the rack and hold it in a bench press position at the point where you fail. Hold it there for 6 seconds then re-rack the weight. You can do this same exercise for the squat, overhead press and deadlift. Once this becomes easy increase the intensity by having your training partner push down on the bar while you push back up. If you are too strong for your training partner add more weight!

Watch a short duration bench press isometric here:http://www.xlathlete.com/view_exercise2.jsp?exercise_id=3267

Long duration isometrics are more painful and can last anywhere from 30 seconds to 5 minutes. There are many different ways to do them but for simplicity’s sake I will continue to focus on the bench press. I prefer a reverse grip chest hold. To perform this set place two small boxes on the ground, then get into a push up position holding onto the boxes with a reverse grip. Lower down to the bottom of a push up position and hold yourself off the ground. After about 30 seconds you will start to shake – that’s your nervous system struggling to continue to fire for a longer period of time. Start with 30 seconds, working your way up to 5 minutes total taking breaks when you need to and then work towards 5 minutes uninterrupted. Once you can do 5 minutes straight start adding weight to your back.

Watch a long duration bench press isometric here:http://www.xlathlete.com/view_exercise2.jsp?exercise_id=1371

Add either of these exercises to your bench day and you will blow past your sticking points. I would shy away from adding both on one day due to the volume on the nervous system. Feel free to play with these exercises to find the one that works best for you. These are just 2 ways to skin the cat and we all know there are many!

The squat is considered a key exercise for athletes as well as fitness buffs. There is no questioning the fact that the squat is a great exercise and it is considered to be the king of all exercises. However, in most gyms the primary goal when doing a squat is to see how much weight can be lifted.

As a result, most athletes do a wide stance squat that not only creates a shorter up and down pathway, but involves other muscles such as the hip joint adductor muscles. However, there is debate regarding the athlete’s posture during the squat and how deep he should go.

Rarely do we see discussions about how the squat should be executed in relation to the results produced on the field or in game performance. For example, is a deep squat going down to thigh level or below more effective in increasing running speed? Is a deep squat more effective in improving jump height?

It is rare to find information on whether doing a wide stance squat is more effective for runners and jumpers than a narrower or shoulder width stance. Nor is it common to see discussion about whether a quarter or half squat is more beneficial for running and jumping athletes or athletes who must make sharp cuts.

In order to understand or evaluate how the squat should be executed for specific athletes, it is necessary to understand how the basic skills that the athlete must execute should be performed. For example, baseball infielders and outfielders rarely go into a deep squat.  When they bend over to field the ball, they do not squat to lower the upper body. They get low by bending forward in the waist and hips. Only on rare occasions do they squat to get low.

Even in football, where linemen get into a 3-point stance, you will notice that the legs are fairly straight in order to keep the hips high.  Only on a goal line defense do you see the hips drop down to a low position with more knee bend for greater stability. This is also why you see more players assume a 2-point stance rather than a 3-point stance prior to the play being executed.

In volleyball, basketball, tennis and other sports, when assuming the ready position, there is only slight flexion in the knees and most of the forward bending is from the hips and waist.  In other words, almost all athletes get low by bending from the hips and waist to get the hands close to the ground. The hips remain high in order for them to go into movement.

As a result, is it necessary for these athletes to do a deep squat?  The answer is obvious but with some qualifications. The deep squat may be a good exercise in the early stages of training to develop a stronger knee joint and overall strength of the quadriceps. But it may not be an effective exercise in the specialized physical preparation period.

For best overall preparation, athletes doing a squat should go slightly beyond the normally assumed position in their sport. They should assume different widths and go to different depths in the initial stance in the general preparatory period.

Such execution is needed to develop greater muscle strength through a greater active range of motion for the different positions that may occur in the sport in rare but extremely important situations. Such development is needed to help prevent injury and to prepare for unexpected actions.

When discussing how a squat should be done, it is also necessary to differentiate whether the squat is being done for general conditioning or for developing leg strength specific to the actions involved in the sport.  For example, in general conditioning, it is advisable to lower the body until there is a 90° angle in the knee joint but only if you can still maintain proper posture of the spine.

For specific sports training, especially in the specialized physical preparation period, a half or ¾ squat may be more appropriate if this is closer to the positions seen in your sport.  In this way, you develop the muscles as they are needed for execution of the skills involved and you are not merely developing greater strength for the sake of greater strength.

It is important to look at the actions performed in each sport and the demands placed on the muscles.  For example, in running the legs are directly under the body, not out to the sides as in a wide stance squat. Because of this runners should do the squat with the legs directly under the hips as they occur in the run.

If the athlete must be ready to move in an unknown direction, then a narrow stance is preferred. If he must be more resistant to movement then a wide stance is preferred. If he is involved in activities such as jumping, a narrow stance is preferred so that all the forces from the leg extension propel the athlete upward.

Although specificity of training has for the most part been ignored, it may be time to look more specifically at each sport and the position(s) and actions that must be performed during play.  Then, it would be possible to do the squat or other exercises more specific to the positions or actions that you must carry out from that position.

For more information on this topic seeBuild a Better Athlete

By: Dr. Michael Yessis

When you should drive off the rear leg to produce power in the swing is often debated. This applies to not only to the swing in golf but also to baseball, tennis and other sports in which you swing an implement to hit a ball or other object. According to some professional instructors you should drive off your rear leg late in the swing to produce more forward weight shift.

This ‘springboard effect’ as they call it, supplies extra clubhead, bat or racket speed and ultimately more power and/or distance. Is this, however, a sound recommendation? Does driving off the rear leg to shift weight forward late in the swing really add more power or distance or does it interfere with accuracy and force? For example, this recommendation is contrary to what occurs in executing an effective swing or hit as determined by physics (biomechanics) and swing technique analyses. It has been well substantiated that the drive off the rear leg occurs at the beginning of the power phase of the swing (when you generate the force needed in execution of the skill).

This force, produced by shifting the hips forward, is usually directed toward the target and initiated after completion of the backswing. The drive off the rear leg is partially responsible for this force but mostly it comes from hip abduction in order to shift the hips forward to initiate the downswing in golf or forward swing in baseball and tennis. In this action weight from the rear leg is transferred to the front leg as the hips are driven forward.

This action is commonly known as weight shift and is the first action to generate force in the power phase.  In other words, the hips come through early in the swing to set up the kinetic chain actions that follow in sequence.  If you drive the hips forward after you are well into the power phase it will contribute very little, if any, force to the hit.

Keep in mind that at this time (late in the swing) you have already turned the shoulders and the arms are bringing the hitting implement into the contact area.

Driving the hips forward at the beginning of the power phase can be a substantial force especially when combined with a hip turn as the forward hip drive is diminishing. This is known as clearing the hips or getting the hips into the hit or swing. It sets you up for maximum production of force in the following torso and upper limb actions.

Some of the best golfers, baseball hitters and tennis groundstroke players are classic examples of getting the hips cleared early in the swing before the arms begin their action.  However, keep in mind that the arms may be in motion because the shoulders bring them around.  This does not mean that they initiate the arm action since it happens later when the shoulders are concluding their power phase actions.

For more information on the hip drive and weight shift in golf see Explosive Golf. For more information on the hip drive and weight shift in baseball see Building a Better Athlete.

For more information on the hip drive and weight shift in tennis see Explosive Tennis: The Forehand and Backhand CD.

By: Dr. Michael Yessis

In sport training literature, the terms “Depth Jump” and “Drop Jump” are usually understood as synonyms and both of them are used to name the same exercise: a jump executed by droping from a height with vertical rebound.   It is well known that this exercise was invented by Verkhoshansky at the end of the 1950’s for Track & Field jumpers and sprinters, and was also successfully used in many other Olympic sports.  These coaches recognized it as the most powerful training means for increasing explosive strength.

Near the end of the 1960’s, this “secret weapon” of Soviet athletes became known in the United States under the name Depth Jump thanks to the English translation of some of Verkhoshansky’s articles (M.Yessis, 1968, 1969). In 1978, Fred Wilt, who was a pen friend of Verkhoshansky sense from the 60s, presented the Depth Jump as one of the exercises, which were termed as Plyometrics[1]:

“The way drop jumping has become popular is typical of how training methods evolve.  It is rumored that the Russian athlete who won the 100 and 200m  dash in the 1972 Olympics, Valery Borzov, utilized plyometric drills as part of his training (Wilt, 1978). Coaches of rival athletes became interested and began to search for more information. They found a description of drop jumping in a translated Russian paper by Verkhoshansky (1966), and adopted the idea and developed their own modifications. These modifications are now incorporated in widespread athletic programs” (Bobbert, 1990)[2]

Unfortunately, in these programs the rules proposed by Verkhoshansky in applying Depth Jumps in the training process were often not taken into consideration. The rules were associated with Verkhoshansky’s methodology of Special Strength Training and were not well known in the West because his books were not officially translated into English. Near the end of 1970, the ways to apply this exercise in training practice was strongly influenced by the researches of Paavo Komi and his collaborators.

Komi introduced a new understanding of Plyometrics as exercises which involve the Stretch-Shortening Cycle. The exercise, which was termed Drop Jump, was used as the model of the SSC and adapted to study its mechanics and energetics in standardized conditions. These studies analyzed how the changes in these conditions influence the activity of physiological mechanisms which were hypothesized to be responsible for the enhancement of performance during the final phase of reversing in landing-take-off movements. In the longitudinal experiments the training effect of this exercise was evaluated based on the level of the subject’s improvement. Subsequently, a certain technique of the Drop Jump was developed which allowed emphasizing these physiological mechanisms.  This technique was standardized in the Drop Jump test, which was proposed by Carmelo Bosco to be the control in evaluating the level of athlete’s jumping
abilities.

Since the terms “drop jump” and “depth jump” were considered to be synonyms, Drop Jump and Depth Jump were considered to be the same exercise. In consequence, coaches began to apply Bosco’s Drop Jump in the athletes training believing it was the same training means as the Depth Jump developed by Verkhoshansky.

However, for those who are familiar with the works of Verkhoshansky, the execution technique of Drop Jump may seem to be very different from the technique proposed earlier for the Depth Jump.  The first difference is in regards to the athlete using an arm swing. Even if the coach allows arm swings in training with the Drop Jump, the arm swing is not allowed in the Drop Jump Test, so in evaluating the SSC the evaluating movement would be different than the training exercise. The same characteristic appears in the early research on the Drop Jump. The exercise was always applied as the jump with the hands on hips. In regards to the Depth Jump, we don’t find such constraints. In fact, the athlete should use the arm to reach (touch) the overhead goal.

The second difference is in the technique of landing. Drop jumps should be executed with a hard landing keeping the leg muscles stiff, in attempt to minimize the leg’s flexion during the landing. This is a fundamental condition for the elastic energy recoil. On the contrary, in Depth Jump the athlete should not land with rigid, extended legs.  The landing should be resilient and elastic, with the optimal depth of knee flexion at the end of the amortization phase.

Also in the rules of applying these exercises we find differences as well.  The first difference regards the goal of the exercise. Drop Jumps should be performed trying to obtain the maximal height of rebound with minimal ground contact time. The short ground contact time is considered to be the fundamental condition for the elastic energy recoil. Whereas the Depth Jump should be performed trying to obtain the highest height of vertical rebound using the overhead goal. The ground contact time should be short, but it should be the optimal time to allow the athlete express the maximal explosive effort in take-off phase.

The third difference regards the drop height. Depth Jump should be performed from the drop height of  75 cm (or even 1.10 m when this exercise is used to increase maximum strength), while the Drop Jump should be from 20 to 60 cm. For the Drop jump, the distance of dropping higher than 60 cm is considered to be dangerous for the leg joints of athletes and inappropriate for reaching the goal.  Increasing the height above .6 M leads to an increase in ground contact time and to decreasing the height of rebound, which is the exact opposite of the goal of utilizing this exercise (decreasing ground contact time and increasing rebound height by increasing the ability to utilize the SCC).

How, with all these differences, could the confusion be explained through point of view of modern research?

In fact, Verkhoshansky’s Depth Jump could be seen as a Drop Jump executed wrong: with inappropriate drop height and with inappropriate technique (without the close control of the ground contact time and the level of leg flexion at the end of landing phase). With this confusion we could only wonder why Depth Jump was considered by several generations of Soviet coaches and athletes as the most effective jumping exercise.  The reason is because they are two different training means for two different purposes.  Many advanced coaches who tried to keep abreast of modern scientific research had noted these differences and had decided to modernize the execution technique of this exercise. Their thinking was that it’s effect would improve.

On the other hand, a great part of trainers/practitioners did not attach great importance to these differences in the execution of these exercises.  They only heard of this exercise that was a powerful training means discovered by Verkhoshansky, but they did not read his works. As consequence, they accepted the results of research on Drop Jumps as the rules for correct execution of technique of the Depth Jump. We often find such confusion in the popular texts about Plyometrics where Verkhoshansky’s Depth Jump is described as the Drop Jump.   All indications for this application is that the information was taken from the articles about Drop Jump and misinterpreted.  In both cases, the use of the Drop jump as the original exercise, or an advanced form of the Depth Jump, led to an misinterpretation of the methodical guidelines elaborated by Verkhoshansky.

Thus, the results of one Italian researcher showed disagreement with the opinion of Verkhoshansky, and that his famous exercise may be successfully used only by low level athletes. In this research, the experimental group of low-level athletes carried out this exercise during a certain period and obtained a greater increase in the maximal height of the countermovement vertical jump than a control group of same level athletes who used only ordinary jumping exercises. The problem is that the experimental group carried out not Depth Jumps, but Drop Jumps executed according to the technique proposed by C. Bosco.  In fact, Verkhoshansky considered Depth Jump as a Shock Method exercise.  These powerful training means for development of explosive strength should be used only by the high level athletes.  This is not because it is ineffective for the low-level athlete, but because the ordinary jumping exercises could give them the same results.  Nevertheless, we do not always find the same opinions about the training effect of the Drop Jump and we often find discussions about the ways of applying them in the training of low-level athletes, adolescents and even children.

May Depth Jumps and Drop Jumps be considered as the same exercise?

If the answer is “yes”, what technique of this exercise is more correct? In other words, who was wrong: Verkhoshansky of Bosco? If the answer is “no”, what exercise is more effective?

To answer these questions, Depth Jumps and Drop Jumps were analyzed beginning with their origins. To clarify the similarities and the differences between them, the results of the recent research was analyzed in which the physiological mechanisms involved in these exercises were investigated as were the results of applying these exercises in training practice.  The results of this analysis showed that Y. Verkhoshansky and C. Bosco were both correct.  They not only used different terms, but also different exercises which should be used for different purposes, and should be applied according different rules.

Coaches should be advised to distinguish between these two exercises that are so often confused.  The main purpose of using Drop Jumps in training process is, mostly, the improvement of the athlete’s capacity to utilize the elastic energy recoil during the reversal phase of SSC movements. Whereas, the main purpose of using Depth Jumps is, mostly, increasing the explosive strength and improvement of the athlete’s ability to express the highest explosive strength effort in specific take-off movements.  This could be performed not only in the reversal SSC regime, but also in isolated concentric regime.   Another feature of this training means is that it allows the athlete to increase maximal strength through the improvement of their neural mechanisms.  More exactly, the exercises increase the level of motor unit synchronization, the level of motor unit recruitment, and firing rate at the beginning of maximal strength effort. Depth Jumps performed with a high drop height (1.10 m) allows the stimulation of muscles in similar way as the Barbell Squat executed according to Maximal Effort Method, but not by the same means.  The depth jump does not use a high level of
opposition (barbell weight) to the bring about a maximal voluntary strength effort, but utilizes the forcible muscle activation brought on by the impact with the ground.

The recent research[3] indicates that this forcible activation of muscles starts not at the beginning of touchdown phase, but before ground contact and that it is provoked by the increased descending drive from the motor cortex. This pre-landing muscle activation serves to protect the athlete’s feet from the impact.  It is determined by the perceived distance of falling by the athlete when he/she stands on the raised platform before the drop down. As consequence, the stretch reflex mechanisms are likely to contribute to, but not control, the post-landing muscle activity during the downward movement after touchdown and mediated not by stretch receptors, but by higher order CNS structures. As a result, during the push off phase these structures work in concert with simple reflexes to reach a given goal; to achieve a maximal height of rebound or to achieve a maximal height with minimal ground contact time.  This explains why the obtaining a shortest ground contact time is not as important in the Depth Jump as in the Drop Jump, and therefore a higher height of dropping is allowed.

The muscle activity prior to foot contact is timed to the expected instant of touch down and is modulated as a function of drop height. More than this, the pre- and post-landing EMG activity amplitude, which determines the level of muscles activation before the active take-off movement, is scaled to drop height in an approximately linear fashion. So a high drop height used in Depth Jump, which is inappropriate for increasing of the elastic energy recoil, allows obtaining an extremely high level of muscles activation during the take-off movement. However, such a high level of training stimuli is needed only for  high-level athletes and its applying requires  careful considerations.

The rules of the preliminary preparation to the use of Depth Jump will be analyzed in the second presentation: “Progressing the Jumping Exercises: Practical Application for Coaches”.

[1] Fred Wilt. “Plyometrics – What is it and how it works”, Modern athlete and coach, 1978, n.16, pp.9-12.

Here is a peaking program for one of my hockey athletes I was fortunate enough to work with this summer (American Hockey League-Texas Stars). The program is a 4 day lift that emphasizes speed-strength and rate of force development specific to hockey and its on-ice demands (my aim was to address at least 3 of the 5 rules of dynamic correspondence for maximum on-ice transfer). This player was able to reach new levels of strength and explosive power with this program. I hope you like it.

Training Block 5- (<55%)/Low Force-High Velocity (Speed-Strength: PEAK)

SUMMER 2013 (SEPTEMBER)

Day 1-Monday (Ideal Time=10 seconds)

Neural Rating (100%)

High Velocity Potentiation Cluster (Lower Push-Quad Dominant)

**Use Tendo (Peak Velocity) for Reactive Sport Squat & Vertical Jump Mat for Seated V-Jump**

**4% Drop-Off (METERS PER SECOND) Using TENDO UNIT**

A1.      63% Reactive Sport Squat x 2+Depth Jump (H) x 2+Seated Box Jump (25%) x 2+Accel Band Jump x 2

BB-Rest 20 seconds (Focus on quality speed + hip extension)

A2.      63% Reactive Sport Squat x 2+Depth Jump (H) x 2+Seated Box Jump (25%) x 2+Accel Band Jump x 2

BB-Rest 20 seconds (Focus on quality speed + hip extension)

A3.      63% Reactive Sport Squat x 2+Depth Jump (H) x 2+Seated Box Jump (25%) x 2+Accel Band Jump x 2

BB-Rest 20 seconds (Focus on quality speed + hip extension)

A4.      63% Reactive Sport Squat x 2+Depth Jump (H) x 2+Seated Box Jump (25%) x 2+Accel Band Jump x 2

BB-Rest 3 minutes, then repeat for a total of 2 to 4 sets

            Active Rest-  

A4.      Anterior Tib Band Oscillatory                                                         2 x T-10+1 ea.           OC-D + 1

            Paired w/BB-Rest 30 seconds                                                                                        (as many reps as possible)*

A5.      Band Ankle Eversion/Inversion                                                    2 x 10-12 ea. side/way

            Paired w/BB-Rest 30 seconds               

A6.      RKC Plank                                                                                        2 x 30-45 seconds

B1.      Glute/Ham Barbell Lift (2-Leg)                                                       3-4 x T-10 x 30%      0:0:0:0           

            Paired w/BB-Rest 30s                                                                                                       (as many reps as possible)*

B2.      Keiser Hip Flexion (Skater Stride)                                                            2 x 2/2/2/2 ea. side   Fast-Pause*

C1.      DB/KB Goblet FW/BK Lunge Flow (Oscillatory)                                     3-4 x T-10+1ea.        Fast/Hip Hinge

            Paired w/BB-Rest 90s                                                                                                       (as many reps as possible)*

C3.      Slide-Board/Slider Single Leg Plate Curl                                                3 x 8-10 ea. leg                                            

D1.      Band Speed Abduction (Skater Stride Kick)                               3 x T-10                      Fast*

            Paired w/BB-Rest 60s                                                                                                       (as many reps as possible)*

D2.      Kettle Bell Bottoms-Up Carry                                                         3 x (1 Trip=40-Yards)

            Paired w/BB-Rest 60s

D3.      Glute Ham Supine Diagonal Reactive Core                               3 x T-10 R/L               Perturbations

            (OR)

            Single Leg Pallof Press w/ Perturbations                                                3 x T-10                      Perturbations

Energy-

Alactic Emphasis

Work: <10 seconds; Rest: 1-1/1-2/1-3; Walk Recovery)

Mode: Sled/Hill/Stair Sprint Repeats

                        W1                  W2                  W3                 

Set 1-             (1 x 10)           (1 x 12)           (1 x 6)

2:00

Set 2-             (1 x 10)           (1 x 12)           (1 x 6)

Regeneration/Restoration-

Laying Wall Shakes (30 seconds – 1:00)

Band Assisted Hip Flexor (RFE) (30-45 seconds ea. side)

Bretzel Stretch (30-45 seconds ea. side)                                    

Lax Ball (Hip-Glute)/(30 seconds-2:00 ea. side)

Training Block 5- (<55%)/Low Force-High Velocity (Speed-Strength: PEAK)

SUMMER 2013 (SEPTEMBER)

Day 2-Tuesday (Ideal Time=10 seconds)

Barbell Bench Press (Prep/Warm-Up Sets)

1 x 5 x 40%; 1 x 3 x 50%; 1 x 3** x 60% (paired w/) Tea-Cups 2 x 5 ea. side

High Velocity Potentiation Cluster (Upper Push Bilateral)

**Use Tendo (Peak Velocity) for Bench Press Reactive Toss**

**4% Drop-Off (METERS PER SECOND) Using TENDO UNIT**

A1.      25-30% Barbell Bench Press R-Toss x 1+ Box/Plate Power P-Up Tap x 2 x 1+ MB 1 Arm Throw x 2

BB-Rest 20 seconds (Focus on quality speed)

A2.      25-30% Barbell Bench Press R-Toss x 1+ Box/Plate Power P-Up Tap x 2 x 1+ MB 1 Arm Throw x 2

BB-Rest 20 seconds (Focus on quality speed)

A3.      25-30% Barbell Bench Press R-Toss x 1+ Box/Plate Power P-Up Tap x 2 x 1+ MB 1 Arm Throw x 2 BB-Rest 3 minutes, then repeat for a total of 3 to 4 sets

            Active Rest-  

A4.      Neck Work (Anti-Concussion)                                                       2-3 x T-10                  Isometric

            Paired w/BB-Rest 30 seconds

A5.      Hanging Leg Raise (Supported)                                                   2 x 8-15                      PPT*  

Paired w/BB-Rest 30 seconds

A6.      RFE Hip Flexor Mobilization                                                          2 x 5 (2 sec)               Squeeze glute*

B1.      Band Resisted Chin-Ups (Triples CLUSTER)                            3 x 3+(20s)+3(20s)+3(20s)+3                    

            Paired w/BB-Rest 60 seconds

B2.      Band Resisted Scapular Push-Up                                                           2 x 10                         3:1:3:2

            Paired w/BB-Rest 60 seconds

B3.      Reactive Plate Toss                                                                         3 x T-10                      Core engaged*           

C1.      Sled TRX/Band Power Row                                                          3 x 6                            0:0:0:0

            Paired w/BB-Rest 30 seconds

C2.      DB 1-Arm Row Oscillatory                                                              3 x T-10+1                 OC-D+1

Paired w/BB-Rest 30 seconds

C3.      Y-Wall Slides w/ Overhead Shrug/Depression (Ankle W)       2 x 12-15                    SLOW

D1.      TRX “Y” Raise                                                                                  3 x 10                         SLOW                       

            Paired w/BB-Rest 30 seconds

D2.      DB Close Grip Press/Glute Bridge Combo                                  3 x 10                         Explosive

            Paired w/BB-Rest 30 seconds

D3.      Stability Ball Prone Plank w/ Movement                                      2 x 10                         Up/Down/R-L=1 rep

Energy- Lactic/Glycolosis Emphasis

Work: <20 seconds; Rest: 1-2/1-3/1-4; Walk Recovery)

Mode: Shuttle Work (Chaotic)

                        W1                                          W2                                          W3                             

Set 1-             (12 x 100-yds)                       (15 x 100-yds)                       (6 x 100-yds)

                        *2 round trips of 25-yds*     *2 round trips of 25-yds*     *2 round trips of 25-yds*    

Regeneration/Restoration-

Bike Flush**if required (5:00-8:00/Low Intensity**)                               Bretzel Stretch (30-45 secs ea. side)

Softball Pec Minor Tack (1 x 15-20 ea. side)                              

Band Assisted Hip Flexor (RFE) (30-45 seconds ea. side)     

Lats-Foam Roll (SAR)/(1 x 10)

Rotational Lat Stretch (30-45 secs ea. side)

Training Block 5- (<55%)/Low Force-High Velocity (Speed-Strength: PEAK)

SUMMER 2013 (SEPTEMBER)

Day 3-Thursday (Below Ideal Time=7 seconds)

Neural Rating (100%)

High Velocity Potentiation Cluster (Lower Push-Hip Dominant)

**Use Tendo (Peak Velocity) for Hex Bar 1 Leg DL & Tape Measure for Triple Jump**

**4% Drop-Off (METERS PER SECOND) Using TENDO UNIT**

A1.      73% Hex Bar 1-Leg DL x 2+Triple Jump x 2+1-Leg Step-Up Jump (30%) x 2+Side Lunge Ball Drop x 1

BB-Rest 20 seconds (Focus on quality speed + hip extension)

A2.      73% Hex Bar 1-Leg DL x 2+Triple Jump x 2+1-Leg Step-Up Jump (30%) x 2+Side Lunge Ball Drop x 1 BB-Rest 20 seconds (Focus on quality speed + hip extension)

A3.      73% Hex Bar 1-Leg DL x 2+Triple Jump x 2+1-Leg Step-Up Jump (30%) x 2+Side Lunge Ball Drop x 1

BB-Rest 20 seconds (Focus on quality speed + hip extension)

A3.      73% Hex Bar 1-Leg DL x 2+Triple Jump x 2+1-Leg Step-Up Jump (30%) x 2+Side Lunge Ball Drop x 1

BB-Rest 3 minutes, then repeat for a total of 3-4 sets

            Active Rest-  

A5.      Anterior Tib Band Oscillatory                                                         2 x T-7+1                    OC-D+1

Paired w/BB-Rest 30 seconds

A6.      Deep Neck Flexor Work (Supine Chin-Tucks)                           2 x 3-5 sec Hold (x 3)

            Paired w/BB-Rest 30 seconds

A7.      Half-Kneeling T-Spine Rotation Mobilization                             2 x 10 ea. side                     

B1.      Kettle Bell Swing w/ Band                                                              3 x T-7 ea.                  0:0:0:0

            Paired w/BB-Rest 90 seconds

B2.      Single-Leg Band Resisted Hip Thrust                                         3 x 10 ea. side          Explosive

C1.      Weighted “X” Under Box Step-Down                                           3 x 10 ea. side          Explosive

            (OR)

            2POC Lateral Bench/Box 1-Leg Skater Squat Oscillatory        3 x T-7 ea.                  2POC+1

            Paired w/BB-Rest 90 seconds

C2.      Lateral Sled Drag                                                                             3 x T-7 ea.                  Explosive/Fast

D1.      Stability Ball Adductor Oscillatory                                                 2 x T-7 ea.                  OC-D

            Paired w/BB-Rest 45 seconds

D2.      Medicine Ball Reactive Side Throw                                             2 x 5 ea.                     Explosive-Reb

Paired w/BB-Rest 45 seconds

D3.      Cross-Body Jack-Knife                                                                   2 x T-7                        Fast*

Energy-

Alactic Power Intervals (Sprint Repeats)-Lateral Based Jingle Jangle

Week 1 (6+6); Week 2 (8+8); Week 3 (4+4)

WORK-12 seconds; REST-CHAOTIC (1-1 to 1-5)

Regeneration/Restoration-

Laying Wall Shakes 30 seconds – 1:00                                     

Band Bent Knee Hamstring Mob 1 x 6-8 x 2 secs

Bretzel Stretch 30-45 seconds ea. side

Band-Kneeling Adductor Stretch 30-45 sec ea.

Band Lateral Hip Pigeon 30-45 sec ea. side

Training Block 5- (<55%)/Low Force-High Velocity (Speed-Strength: PEAK)

SUMMER 2013 (SEPTEMBER)

Day 4-Friday (Above Ideal Time=15 seconds)

Neural Rating (100%)

A1.      DB Lunge Single-Arm Wide Pendlay Row w/ Rotation                        3 x 5 ea.                     0:0:0:0

            Paired w/BB-Rest 90 seconds

A2.      Landmine Row w/ Extension                                                        3 x T-15                      Explosive

Landmine Pivot & Press (Prep/Warm-Up Sets)

1 x 5 x BAR; 1 x 3 x 50%; 1 x 3** x 70%

B1.      Landmine Pivot & Press                                                                 3 x 3 ea. x 73%         Explosive                  

Paired w/BB-Rest 30 seconds

B2.      Hanging Leg Raise                                                                         3 x 8-15                      PPT Hold @ Top

McGill Single-Arm DB Bench Press (Prep/Warm-Up Sets)

1 x 5 x 50%; 1 x 3 x 70%; 1 x 3** x 80% (paired w/) Wall Angels (or) Dynamic Blackburns 2 x 8

C1.      DB Bench Press Oscillatory 2POC                                              3 x T-7/7 x 30%         Fast

            Paired w/BB-Rest 30 seconds                                                                                        (as many reps as possible)*

C2.      Q-Ped Ball Deep Neck Flexor w/ Protraction + Scaption          3 x 8-10 ea.              Controlled

Paired w/BB-Rest 30 seconds

C3.      Band-Assisted Box Traveling Push-Up Jump                            3 x 4 ea. side             FAST 

D1.      Cuban Press Oscillatory                                                                 3 x T-15                      Fast

Paired w/BB-Rest 30 seconds                                                                                        (as many reps as possible)*

D2.      Medicine Ball Rollover (Rotational) Slam                                               3 x T-15 ea.               Explosive

Paired w/BB-Rest 30 seconds                                                                                        (as many reps as possible)*

D3.      Plate Scarecrow                                                                               3 x 12-15                    SLOW                                                           

Extra Work-

E.        Sledgehammer Bam-Bam/Supination/Pronation                      2-3 x 8+8                    SLOW

Energy-

Oxidative Emphasis

Work: Varied Work Times; Rest: 1-1/1-2/1-3/1-4)

Mode: Game-Speed; (OR) LBIPR; (OR) Tempo Runs (Work 15 seconds; Rest 60 seconds x 12-15 reps)

W1                              W2                              W3                             

Level 5 (3 sets)        Level 5 (3 sets)        Level 4 (2 sets)       

Regeneration/Restoration-

Bike Flush**if required (5:00-8:00/Low Intensity**)

Softball Pec Minor Tack (1 x 15-20 ea. side)

Band Assisted Hip Flexor (RFE) (30-45 seconds ea. side)

Bretzel Stretch (30-45 seconds ea. side)

Lats-Foam Roll (SAR)/(1 x 10)

Rotational Rack Lat Stretch (30-45 seconds ea. side)

Chris Osmond Blog

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2012 Lectures

Latest in Strength and Conditioning - ACSS 2013 Keynote Address - Robert Newton Part 1

Latest in Strength and Conditioning - ACSS 2013 Keynote Address - Robert Newton Part 2

Notes From Lectures

By Cal Dietz and Jonathon Janz

Optimal Skill Development

As stated above, in order to elicit positive in speed and skill performance, both must be trained during that period of time when the athletes are at their neuromuscular and biochemical peak. At first glance, however, it may appear that speed and skill training cannot occur simultaneously, and that time must be added to practice to accommodate both which may preclude other practice activities. In addition, having to choose one form of training over the other, or putting one prior to the other, presents a conundrum. Coaches do not want to sacrifice skill for speed, or vice versa. In reality, both speed and skill development can take place at the same time, during the same window of practice time, without detriment to either. A clever coach will utilize the rest intervals between each repetition of a speed enhancement drill as an opportunity to train a specific skill. This allows for the athlete to remain active during his rest interval, accentuating recovery by boosting venous return among other things, and to make most of his practice time.  Using basketball as an example, a coach could prescribe 10 repetitions of a 3-second agility drill with 60 seconds of rest, during which time his athletes perform a low-intensity ball-handling or shooting drill with maximum focus on improving the skill task. Once the athletes begin to slow in their speed drill, or begin to mishandle the ball or miss shots, it is time to move on to other practice activities. In hockey, the athletes could skate with maximum effort and speed through a pattern on the ice for 5 seconds and then work on stickhandling drills during the prescribed rest interval 75 to 90 seconds. By keeping the athletes in a constant state of high-performance, both with regard to speed and skill performance, and by utilizing the optimum period of time at the beginning of practice where each athlete is at his peak level of readiness for such tasks, a coach can greatly improve the likelihood of his athletes becoming faster and more skilled at the same time. The speed and skill development session comes to an end once the athletes begin to slow down (as measured electronically or visually) and their skill performance begins to suffer (as measured by results).

Installing a Speed and Skill Enhancement Session into a Practice Plan

A normal practice plan typically includes a general-to-specific warm-up to allow the athletes to become engaged in the sport both physically and mentally. In general, warm-up activities consist of some dynamic jogging and walking movements and possibly some dynamic ground exercises as well. Immediately following the warm-up, and prior to other practice activities, coaches should perform eight to twelve minutes of focused and intense speed and skill development using the information above as a guide. Decisions regarding the specific drills to be used are at the discretion of the coach and the specific performance qualities he believes his athletes need to improve upon. During the actual drill, the first athlete (perhaps a captain or veteran member of the team) will perform the activity with maximum effort. Immediately upon completion, he would proceed to a designated area where a very-specific skill, intrinsic to the sport itself, will be performed during the rest interval. If the coach has successfully divided up the team into groups who begin their warm-up at staggered times, or perhaps has set up several of the same stations of the same drill (with other coaches monitoring progress), the first athlete to complete both the speed and skill drills will be properly-rested and ready to perform the second repetition of the speed enhancement drill. Depending on the classification of the athletes a coach is working with (beginner vs. elite veteran), or their present state of preparedness (off-season vs. in-season), the rest interval can be shortened or extended.

Differentiating Speed and Skill Training from Work Capacity Training

Biometrics are variations of cybernetic programming, which were first invented in the Soviet Union. It essentially is a regulatory process used to figure out how much training and stress an organism should use on that particular day.

Parametric biometrics is the use of another motor skill to regulate how much training should take place for a different task. Traditional biometrics, for example, could be using plyometrics (or any exercise) and measuring its parameters with some type of tool (i.e. a v-scope, Tendo, and/or force plates) to regulate how much speed, force, etc. is taking place. This allows you to gauge when the drop off is of a certain percentage, wherein you would stop training on that particular exercise for that day.

When using isometrics and eccentrics, however, you are unable to use biometrics for those particular exercises because obviously you are changing the tempo such that it is no longer a concentric based movement. What we use here is a separate measuring aspect of the same motor skill to regulate how many sets and reps should be done in an isometric or eccentric lifting exercise. I will give you the following examples: in using the back squat or leg press in the isometric or eccentric phases of training, you would perform an eccentric or isometric back squat and then rest 3-4 minutes (or whatever is prescribed). You’d then perform the motor tasks that you are regulating. For example, this could be a squat jump with a measurement tool; every time the athlete starts to drop off from their best effort you would essentially stop squatting or doing the leg press isometrics. I often start with the parametric using the best results I can get for that particular day. For example, if the athlete jumps 30 inches and then goes over and does the back squat, as long as the athlete can keep repeating the 30 or 29-inch mark, I will have that athlete keep performing the squat.

One of the ways I usually have my athletes perform a parametric motor task for the lower body is using Vertimax belts hooked to Tendos such that so that I can measure the percentage of their best squat jump. The key to many of these parametric measurements that we are using is that you take all the dynamics and variables out of the motor tasks. For example, in the squat jump I often have them put their hands at their hips, don’t swing their arms, and I will try to have them jump straight up and down. What can happen if they start to jump more horizontally is that they will actually pull more wire out of the Tendo unit and thus get a higher reading. By taking away as many variables as possible you get a more accurate parametric reading. One suggestion may even be to constantly set their depth with a high box at the right level and go from a pause so that you can get a more accurate reading on the parametric relationship exercise.

Another example is the bench press. We take a very lightened load, 45 – 65 lbs with female athletes, and 95lb with males. Usually we do 2 reps; I rarely have found to get much after the second repetition as far as max speed. The third can be the same usually but anything after 3 will often result in a decline on any particular motor skill dealing with max effort. Again I usually do the plyometric exercise first and then perform an isometric bench press for 6 seconds; do one rep, then follow that with a few prehab exercises. Right before going to the bench press again, I will do the plyometric exercise to regulate and see if the athlete can get within 1-4% depending on the training frequencies and how often we will train.