Special Training Considerations for Strength, Specificity, and Energy Systems for Year-Long Planning


First, I’d like to thank Scott for putting
me to work and the NSCA to have such a great clinic and organization. To give us a platform
to share our information. I’m lucky to humbly service, if you need to get a hold of me,
there’s my email. Today will be, you know, again I want to thank Brian and all the people
in this field that helped us and keep me humble and make sure that we’re always trying to
get better coaches like you. I’m here to serve the athletes. I’ve learned over the years,
one of the things that scared me was, I’ve known coaches that would probably leave a
profession, not ours necessarily, but sport coaches that may say, I don’t know if they
can say they ever made an impact on kids life and I know a lot of us do. But, many times
were not in a position to make the biggest decisions for those kids, but we do have an
impact on their life and I know many you do. So I think we’re we’re humbled because we’re
not always in charge of everything. But I may write a book someday on leadership and
it’s gonna be Leadership From the Rear Sled Dog View. So the rear sled dog gets a lot
of stuff, you know, kicked up and you can see his view, obviously. But thinking through
that I, I think many of us make a great impact on kids life, but I want to thank you, my
peers and in many you here that have helped me along my way. If I can’t get to your
email right away, again email me again after a couple days. But today I’m talking about
just my thoughts on year-long programming. Things to consider, I want to talk about specificity
cause then I won’t talk about specificity, but here’s some things to consider. Today
we’re going to talk more about my GPP model to allow you to perform better and for example
had an Olympian come into my program and she was 513, so she’s 6’1”. She didn’t
want be called six-foot so she says she was 513. Vertical jump was 6.9. She went to 22.6.
All these numbers you see here, now I think the pro-agility, if I just coached her throughout
that first day, she could have ran a 4.9 something. So it’s not like that’s a big deal. She had
all the mechanics, the body type, her torso, her leg length, I knew she was gonna get huge
improvements. Spent two summers with me and those are some of the results that she got.
Made the Olympic team. Surprisingly, because they thought she might be four years from
now, but she actually made it then. I have another athlete, for example, soon to be a
pro. He’s been in my program for four years and what transpired was at –he’s in a very
high end program for youth training and then he hit a limit at year four. He didn’t get
much better. He got stronger, but his performance, his speed, everything I could test and variables,
did not get better. So a few phone calls and I began to realize that strength wasn’t
going to make him better. Nothing was going to make him better accept his brain’s ability
to fire his muscle faster. That Olympian has large leg length, short torso. He’s on the
other end of the spectrum. He’s got short legs, a little longer torso. He’s 5’9”
and she’s 6’1”. So how can I make him better and this is some of the questions we’ll
address today because he’s hit his limit. I’ve never had a kid that fast at –in the
10 and 20 in the pro-agility, at his height and leg length, looking through my records.
So the only drills, so for example, when he’s doing a lot of acceleration work, I actually
might not be making him better. I actually might even be making him worse. If I that’s
my main focus. So for example, through some coaching, there’s only about two drills that
are going to work for him next year to make him better, when you go to the pros, and that
will be flying twenties, flying thirties, because at top end speed will be his main
focus during the week. He’ll still do some acceleration but it will e limited. And then
it’s almost like, I talked to one coach, he got some results especially with some world
champion 60 meter people. Very small hurdles. He’ll fly in at a high rate of speed, the
hurdles will be place close together and he’ll pick up his feet and it will increase his
output and his neural firing rate so that it teaches him to fire faster, his muscles.
That’s the only thing that’s going to make him better in theory. So, and I mean I took
him through my program where everything was focused on speed, the last two years. The
third year he got results of fourth year he didn’t. And this is how specific, so but also,
on him, his work –and it wasn’t a fruitless year –his work capacity went out through
the roof. Resting heart rate was at 43-44. Ok, but his ability to work and at the high
end stuff, that he needs to get a little bit better, is very specific. For example Henk
Kraaijenhof told a story about his one of his 100 meter athletes in the ‘60’s, well
when she ran the World Championships in the sixties actually in ‘92, all five of his
girls place one through five in the 60 meter. That’s a coach I want to talk. He beat the
east Germans, the Russians, everybody. He had five females on his team and all five
place one through five. Ok, but then I think it was Nelly, was her name, she couldn’t win
the hundred. Always got gold or silver. She slowed down at the end. So everybody thinks,
Henk if you’ve talk to him is somewhat of a genius. He’s talking to people, well let’s
increase her speed endurance at the end. He measured her 100, split the 50, found out
the time of the first half, second half and what transpired was, when he started running
110’s – 120’s maybe 130’s, or 150’s, she got better in the second fifty by two
tenths but put three tenths on her first 50. That’s how specific, when you get to the end,
the sports training becomes. Realization. Fast twitch muscle fibers, what works for
fast twitch fiber kids doesn’t work for slow twitch fiber kids. Especially at the end.
The general stuff, yes. Ok. It’s very important that that’s considered. I think so if you
have a kid that walks in has a 33 inch vertical, he’s pretty wired. You might have to train
differently at the end. Ok but, so that’s just some specificity things, so what I’ll
do is cover what I do to get the specificity. Now the reasons for training, I’ve always
questioned, what makes team successful? What are the key qualities? Nowadays, I think the
research shown that most sports are, especially with skills such as hockey, baseball, basketball,
it’s skill and repeated sprintablility. Those are the teams that win. The team that can
reapply the effort at the highest levels again and again. And that’s to me is what I see
also. I’ve always believed that. So if you’re faster in the third period, second half and
you’re in the game. Odds are you are going to win. And you can repeat those efforts.
Now repeated sprintability, if you want to look up my co-author Ben Peterson, I help
him direct his PhD. He’s got an entire PhD done on repeated sprintability. 300 and something
references. That’s what this talk’s built upon but it’s mostly the application and not
the science today. With repeated sprintability, to me it’s just repeated max effort. That’s
all it is. It’s the same thing. So whether I’m doing 20 singles on the squat and the
ability to keep that bar moving fast, that’s the key to everything to me, because then
if I can repeat max efforts, whether they’re sprints or lifting and I can train more, than
I will give greater results. And when you get to the highest level you have to increase
the volume to get results.Volume is king, but wise volume is the key, ok. Now the question
became what are all these systems involved in repeat sprintability? This is what my co-author
looked up. I’ll look at it from a global perspective and a local perspective. So there
are adaptations that happen globally. I look at the human body as a systematic organism,
kind of a cyber-genetic, cybenetic organism, where there’s systems within the system.
So you have to look at each system. So I can train globally one effect and locally another.
I work all three energy systems involved and I truly believe aerobic, as we know, is the
most important because if you hold your breath for five minutes, see what happens, ok My
wife calls this Cooked! I do use a number of technologies. Omegawave’s one of them.
This is my eight year, he was getting Omegawave there. I do have the team system. My wife
wasn’t happy about buying it but when I started using them on kids, she thought it was ok.
The, uh, I put him for example, and this is my point about aerobic systems, he went and
trained with a group of kids in the morning,during the day. Skated at his mom’s hockey camp,
first session and then begged her to skate at the second session with the older kids,
and then he turned around and swam for three hours. And all systems were gone. All systems
were just shot. The Omegawave I have the team system with 60. I get probably 40-50-60 different
readings. So that was his schedule. If using elite athlete there’s probably no question
he’d be sick at the end of the day. So then I test him every 12 hours. That was my plan.
Point is, he wakes up 12 hours later and he’s completely recover. Not one of my athletes
could get to –would be at that level cause I test with the Omegawave multiple times during
the day, if we have two training sessions, whatever it maybe. I’ve tested. I’ve experimental
a lot. I’ve come to realize that that aerobic system is key for everything. He recovered
because he’s an active kid but our youth, one of the key reasons, is that the aerobic
system is set up to be highly effective. Now there’s other stressors that are involved
but that aerobic system and I’ve experimented with my shot athletes, when you do recovery,
the thing about recovery, regeneration this is just my opinion, your moving blood around.
That’s why everything works. Vasodilation, magnesium, vibration platforms cause vasodilation.
It’s moving substances in such as oxygen, other organic substances to recover. So if
you can increase blood, massage everything, acupuncture, it’s all about moving new blood
in, getting old blood out. The aerobic system does that for us. My daughter, on the other
end of the spectrum had a play. She had to do three of the plays right in a row, I was
Omegawaving her and then you saw the stress in her life increase. She was really excited
about it. Loved it. Had the main role. Afterwards she was shot. She got sick, ok. There’s a
lot of variables involved in this but the key to that, I truly believe, with Omegawave,
other technologies, other things that I do, the aerobic system is the key. So how did
this all transpire? Honestly it transpired about 12 years ago when I began to realize
that I needed to increase volume but can I get the training effect? And I couldn’t. And
it happened in Chicago with a clinic with Yuri Verkhoshansky spoke and what happened
was, a use a Tendo up there for example, I used to do sets at certain percentages and
do singles until they dropped off and I could get eight, nine at the most with most of my
kids at a certain time in training. So talking to Yuri Verkhoshansky, while listening to
what transpires was that I needed to give them more work capacity. So I did some circuits,
some simple stuff, twelve, thirteen years ago and what happened was the same training
mode of singles, at let’s say 70% getting eight singles went to 16, 18 and 20 after
I did increase the capacity. So at that time I started experimenting in many fronts with
how can I give my athletes more work capacity to do more work because that’s the only way
unless they are a genetic freak and they’ve already made it that you can increase their
abilities. The repeated sprintability, the skill. What –so I’ll just give you a brief
overview of my anaerobic or my my energy systems. You’ve probably seen them before. I get most
of it from Seluvanov, a Russian scientists, 1996. You can see these, this is how I look
at the creatine phosphate and lacticaerobic and anaerobic and aerobic work 10 seconds
and you folks have all seen this. The only difference between high quality work or speed
work and work capacity and repeat sprintability is your rest. That’s it. Two minutes 30 seconds
for high-quality work, ok. Fully recovered because then you can repeat the quality again
and then decrease the rest. Now there’s two types of workouts ideal. I’ll work high
quality stuff, four –six to eight reps. That’s your limit, you start to slow down and then
the conditioning focus of 45 seconds to a minute thirty. Those –I try to split those
up all the time. You can combine them. I don’t think you have this slide but when I explained
it to somebody this second slide made it a little bit better. Combine the qualities,
the first six to eight. You can do with high quality work and if you want to work conditioning
too, then you just reduce the reps and do some more rests. Doesn’t work as well. If
you can isolate and split these things up, so if you can just do quality on one focus
and quality on another or conditioning on another focus, you’ll get greater results.
Mixing many, many qualities, does not work. So let me go back with that point, one of
the key things is, I should make this point now, you’ll see in many of my workouts and
training which I share a lot, I do not, I train for time. Reason is everything is then
managed for stress. So if you do a set for three or four seconds and then you go run
and do tempo runs adaptations at the cellular level and all through the body are pulling
the organism in different directions. If anybody’s ever trained for powerlifting meet and a triathlon
at the same time, you realize it doesn’t work. Why? The organism is pulling in different
directions. So than the other end of that question was, how can I make the organism
adapter to high amounts of stress very specifically? You train for time. So when you come in on
Wednesday at my place, let’s say we’re doing five second day, your agility drill’s five
seconds, your sets are five seconds, your conditioning’s five seconds with reduced
rest. If your gonna do that much, if you’re gonna do everything like that. So then, I
mean, I have athletes that’ll walk-in and on auto-regulation stuff, we’ll do seventy
some bouts of five seconds max effort burst. So then the repeated sprintability is increased
during the course of the year and that’s an off-season training model, ok. Again I do
not want to pull the organism at the cellular level you do heavy squats and let’s say
tempo runs, you’re pulling the organism. You’re not going to get optimal results.
You’ll get results. It’s not optimal. It’s not the greatest amount of adaption. All the
systems aren’t adapting to the same thing. Systems are adapting all over the place. Now
that’s not for general training, that’s, to me, that’s specific. Other systems, obviously
lactate and I’m not gonna spend too much time on this, ten to twenty, ten seconds to twenty
seconds, you can see almost the same rest mode. You can adjust that accordingly, but
those are just guidelines, all right. Coaches here, elite track athletes will spend up to
eight minutes recovering for that particular energy system. The reps are a little bit reduced.
Anyway, the next one is obviously is aerobic, and I’m not gonna spend too much time on this,
but you can see a majority of the adaptive responses. Now obviously between aerobic threshold
and lactate threshold is your key aerobic training system. You can do anything and I’ll
give you an example a little bit later but what transpires is if you’re doing a heavy
intense workout that day, on a Friday at the end of the week and you realize your kids
are tired, shot because it was $0.10 wing night and pitchers the night before and you
don’t want to beat them up because something transpiring down the road, maybe testing in
the next week or so, you can just take the same workout, let’s say it was at 85% load,
a little bit more higher volume, you can just reduce the load, keep the heart rate in your
aerobic training zone and now you can still stay strong and getting a recovery effect
but yet get different training models of recovery and or staying strong and getting the work
that you wanted to get done. Just reduce the intensity and keep the heart rate in the aerobic
training zone. It’s obviously the most important one as I said. Too many various components
to list, elonged duration protocol. So those are my three. So then the purpose behind my
GPP was I need to get all these systems to adapt to support repeated sprintability or
repeated max effort because if I have a thrower who drops off after 10 wraps, ten singles
or I have one that can drop off after twenty with the same speed, who’s going to get stronger?
The one that can do 20. If I have an athlete who can repeat sprints many more at high quality,
it’s not about low quality, it’s about high quality and that’s basically what it was.
The adaptations of the biochemical level, it appeared that optimally they come aerobic
would be your first block, two to three weeks. Three weeks then you start to get basically
the return that’s not as effective for repeated sprintability sports. If it’s a distance sport
it’s completely different. You can play with, I’ve seen a study where the aerobics
sports, you know they did a study where they cut carbs had an aerobic athletes train and
then they carb loaded and had aerobic athletes train one group got greater cellular adaptations
that didn’t eat carbs in the first two to three weeks. The other group got greater performance.
So people say which one is better? Well probably, all my assistance said performance. I truly
believe the answer is you combine them. First two to three weeks you could cut your carbs
give greater cellular adaptations reduce carbs and then you get greater training results.
The study didn’t talk about that but that’s just an example of how you try to manipulate
things. So in my program, for example if you know what triphasic is, I won’t get into
it too much at all today but I try to tell my athletes to eat the right foods to recover
from the very specific stress. So that’s why I also train with time. If I’m doing a heavy
essentrics with limited –with time, let’s say eight, 10 seconds during that week I tell
my athletes to eat more fried chicken and jello because that will help you adapt to
those essentrics because of certain contents in the food. So first two –now I do two weeks
with repeated sprintability sports. Distance sports you could do the carb, non-carb thing
and go longer but that’s not why we’re here when you just do the repeated sprintability
sports. The lactate is the next block and glycolysis, the catches is, and many people
say, oh lactate’s bad. Look, I do a lot of blood work on my NHL’ers. By the end
of the year cortisol is extremely high. They have an over response and the goal is there’s
so many adaptations to the glycolytic phase, lactate, that it’s very important to address.
It’s this global –so when they play 80 games and start to fatigue, they get belly
fat on them. Ok they’re skinny fat, I call it skinny fat. Their cheeks are sucked in
but they get more belly fat cause I obviously do a body fat compositions on them and what
transpired –so I’m like well I have to learn to control this, ok, but I don’t wanna readdress
it GPP block to do global lactate training. So I just did local, you know and I’ll get
into that, how I did it. So the system is obviously working aerobicly but on very specific
muscles at certain times you doing a local adaptation. In these roles, the three main
training theories and the alactic, two to three weeks –so you can go as long as, and
I’ll show you, you don’t have to do my GPP for nine weeks. I’ve had athletes do it for
nine. I’ve had athletes do it for four and just, I’ll explain how you would intermingled
with your current training program. So for example, I had an athlete do nine weeks, got
hurt, professional hockey player, came back to rehab with us midway through the year,
he did this. Check them on bench. Didn’t bench but put twenty pounds on his bench,
but never bench during this time. He did movements close to bench and isometric bench but he
never benched. I knew the system was good cause he got strong but that’s not the goal.
The goal is to give his cellular, his body the ability at the cellular level, through
all systems, to work harder later when we get into benching and then as benches increase
forty pounds after that. Ok so this is the the method and the systematic approach that
would take place. So again all systems reported aerobic, the conundrum becomes we deal with
repeated sprintability or powerlifting, to me you need repeated max effort powerlifting
to get stronger. So I have shot putters, want to increased their aerobic capacity my physiologist
on campus would say, oh go go run them five miles. Well they’ve never trained anybody
obviously, ok. So how do I get that done? There’s a number of ways and I’ll talk about
that here. One of the bigger ones that I truly like in the beginning and I’ll do this for
around two weeks. I’ll have kids come in the next day after season and want to do something,
I even, I’ll start them with this and to be honest with you the contralateral effect
that I do, I don’t know if people have seen some of my other –there it is.I basically
will contralateral. The way my circuits are set up, I’ll do this, I’ll talk about the
benefits I actually believe in contralateral. Level one, two and three. You can download
this. I’ll put this on my website hyperlinked so that you can you can get all this information.
My website is xlathlete.com. There’s different levels. I built my athletes up, truly benefit
and you can see it has a number of exercise but you can click on the blue get a video
too, but I’ll show you a quick picture and then a video. What transpires is you basically
do a left leg, right arm, ok, and there’s tons of –you can download this, put the numbers
up top. So you do reverse lunge left leg, right band row and then you switch the opposite
arms. And I’ll get into why I do that in a second but there’s about 30 exercises 40
of different contralateral and I don’t even know if I need to show the video but I mean
I think we’re all up to speed here on a number of making these particular exercises. So I’ll
just give you a quick snapshot of each the exercises. There’s one example and I have
all this laid out for you. There’s another obviously you’re doing them in a high-speed.
You can come up –look I made something, you can come up with much better. Honestly, in
triphasic training, I’ve been fortunate people have sent me thousands of programs and I just
steal stuff from them. They’ve made my program better. I’ll be honest with you. So I’ve been
fortunate to be able to share stuff. Those are just examples. The contralateral but one
of the biggest effects, peripheral heart rate training, I don’t know if you’ve ever heard
of it but you’re using 30 seconds of left leg work, right arm and then the heart and
the vascular system has to switch to the other leg, and it’s a constant switching of limbs
doing work to switch the other. So the body has to adapt and the vascular system, the
heart, lungs. It’s very taxing on the heart. It’s less taxing on the body. So you’re not
beating the body up with extreme amount of training but the heart is being worked, ok
and the hearts made to work. Truly believe you can use it for recovery, and what transpires
is that I have a number my athletes right now, I do mobile devices with the Omegawave
and I follow them through the season and I got a number of pros whose heart rate especially
at the beginning of the year, were between –and they’re repeated sprintability athletes.
They’re not triathlons. Their resting heart rate was 39 to 43 most of them and I truly
believe that this is part of the reason, and I mentioned it later that many of these guys
also had the highest wingate under NHL teams. So when you can get one of the strongest athletes
and then with resting heart rate at a lower level and everything else is fine, guess what,
you have a pretty good setup to be successful. Now building aerobic capacity shop putter
I’ll use the contralateral on my shop putters, ok and there’s more benefits contralateral
which I’ll get into. I use a modified EDT. I think it was Charles Staley, if I’m correct
that keep aerobic work. So a lot of throwers may not want to do the contralateral or if
you’re a football person what will transpire is have to get into some different training.
So here’s how I stay strong and do aerobic work. It’s pretty simple. We all know what
a bench press is. I’ll go between 50 and 60 percent load. I’ll do one rep. Then we’ll
run over to the back squat, set it up right beside. Do one rep. I go back and forth at
fifty to sixty percent load for five minutes. It’s an aerobic training effect. Never get
above lactate threshold but they’re still going strong. This is a way to build aerobic
base in an athlete, let’s say a lineman or football player that doesn’t necessarily always
want to do the contralateral. I done contralateral five days a week. I’ve done it twice a week.
I’ve thrown this in. So then you take a little bit of recovery, let’s say five minutes.
I’ll do an active recovery protocol and this is where you can get specific. You can just
–you know whether you do FMS or whatever program you do. You can do pre-hab in between
and I’ll do 25 secondss on of an exercise I give them. Five seconds off and we’ll
do four minutes of a specific pre-hab with the individual that he has a sheet that’s
what he’s doing. So in football weight room let’s say you got two kids going back in forth
and now I use those percentages. Don’t change those too much. You can play with them but
that’s the percentage, if I went higher, their heart rate went up above lactate threshold,
ok. That’s why I chose 50-60%. I’ll stay within that range and then I do a lat pull-down,
dumbbell RDLs. You can monitor –the lifts I would just use large dynamic lifts. The
lifts you can adjust on your own or make it according to weight room . Do a close grip
bench and chin up but again after five minutes you can see how a lineman or football player
or running back whatever maybe can get aerobic base and stay strong. What transpires then
–and you can make the lifts up as much as you want and then you can actually, this sheet
you’ll be able to download. You can put the maxes in and play with it yourself and
then make it work for your setting, but again that’s to me that’s better than running for
a thrower or lineman, that’s better than running five miles like my physiologist would say,
okay. I’m not ripping on physiologist. Most likely if you’re here and your a physiology
you know what’s going on. So then I will do this on off days a lot with my repeated sprintability
athletes, I do like five minute iso holds. I know, I think Jay Schroeder was the first
one to bring it to light and these are all just different positions, you can click it.
I do –I’m not so sure about him because on force plate balancing, I’ve held positions
and it’s made the balance worse. It’s made their balance shift to the left too much or
the right depending on the athlete. I’m not so sure, I’ll talk about it a little bit when
I get into the contralateral stuff why I do it, but ultimately I’m not set on exactly
how to do them. Sometimes if you go too deep there’s certain proprioceptors that are working
at the deepest levels of the position. There’s certain proprioceptors that are working at
the mid-level of the position and they affect the brain in different ways and I think it
would eventually become is a position will be specific to the individual based on the
brain and brain injuries of the previous season. So I can’t lecture on it cause again I assume
I’m the dumbest person room, ok and it’s pretty liberating if you that way and I work
with some functional neurologist on this, that –I’ll get a little bit into it in
a second but ultimately it’ll be that specific. The first coach that I’ve –and I know Jay
Schroeder, I’ll give him credit to bring it to this country. I’m not sure if he takes
the credit for it but that’s the high jump coach in Russia them in 1960’s, ok. I’m
sure he’s dead by now. he worked with Yuri Verkhoshansky. The five minute isometrics
hold, just holding them and I truly believe it builds work capacity, which we know. I
found to make it an aerobic effect many people say it’s lactate, I was very fortunate bio-medical
engineering department came over had a device wanted to see if they could get oxygen tissue
right on the spot with a blue laser. I got to experiment with it. I found at 30% load
was your limit on your lifts. The ones I picked, if you went 40% five minute hold it shifted
and then the tissue actually lost oxygen because you’re in a position of stretch there’s not
a lot of tissue, not a lot of blood going in so it’s not an aerobic training effect.
So if you went below 30% on a five minute iso hold it actually kept you in an aerobic
state localized in the muscle, ok. So what I’ll do is contralateral Monday, Wednesday,
five minute iso holds, it also you can reset some compensation patterns. Not all of them.
So this gets ugly for my kids we’ll do five minute isometric holds on the dumbbell bench.
Their ribs flare-up. Guess what, they’ve got compensation patterns. Thoracic, jaw performance,
lot of places. I dig into the soft tissue on those guys while they’re holding the
pattern. It gets ugly. They hate it, all right. You can bet that hurts, but guess what I dig
into those patterns I find patterns are run through the body as they’re doing that.
The ribs flared up. The ribs go down. So when athletes laying there I like laying on the
ground too to assess an athlete. The ribs are flared up, right ankles out, they should
-they should -it’s a little bit more but they should look like a dead skeleton laying
on the table. Things shouldn’t be like ribs flared up, head up things like that. So I
dig around compensation patterns. Only my most committed athletes will handled that,
ok, cause there’s pain. There’s also, let me give you an example you don’t know, I don’t
know what the body –there’s so much we don’t know –I’m digging around, some people
can have an emotional reaction. You have a kid who didn’t know they were dead for five
minutes, when they were born, I’m digging around I hit a spot lo and behold they feel
like they can’t breath and they’re gonna die. Does the tissue hold those memories?
She didn’t know it. Called her mother found out later that -that’s what was the case.
There’s a lot of answers here about the human body or questions we don’t know ok and I’m
sure massage therapists will tell you they’ve had, er, you know people have emotional responses
but during that time I-I’ve had had a few of those but it just tells me I don’t know
a whole lot. Benefit to the contralateral circuit right arm, left leg. I truly believe
this is very important. Lateral sling, probably need to look at it. When your right leg -left
leg is pushing off there’s a lot of forces that transfers through your hip and up to
your midsection to stabilizing the body. People tell me, oh my athlete has a weak core or
their athlete does. Well if you run at high speeds and you just have them with their shirt
off or shirt up, just look at the belly button. If they’re shifting too much then I truly
believe they have maybe a weak core or actually I think its lateral sling and then possibly
a pelvic floor that’s dysfunctional, ok. I truly believe running’s the best assessment
of everything. When you’re running right straight ahead and you have a 50 -your leg weighs 50
pounds and you’re going forward at 18,16, 17 m/s, whatever it may be and your your leg
slams back and you can stabilize your core, you probably need some more core work but
that amount of force whether its three to five hundred pounds happens in a split second.
I truly believe the best most functional core work’s high speed running. We run every
day. I know some people with track models say you can’t do it but I don’t have elite
athletes that are the world’s best on drugs that that the nervous system get’s fired
from running at high speeds. So I run my athletes every day. I ran my nine year old 21 days
in a row and he was fine, ok. His nervous system that doesn’t get fried, ok and he’s
not on drugs. He’s high on life that’s about it. The lateral swing is very important
for lateral movement, changed direction, which is pretty important to most sports. So when
I’ll do a lot of work on athletes and I find if their lateral sling’s weak –one of the
only groups I didn’t find that was ever weak was Strong Men. Now they do thousand-pound
yoke walks. So is it reasonable for your athletes to do those? Probably not. I like one-armed
farmers carries to strengthen the core. It seems more functional. That’s not necessarily
sport-specific. Neither is this and this is an isometric movement. I’ll take a large number
of –there it is. I don’t even have to play it because it’s an isometric. So we’ll just
go there. I get a hundred pounds of band tension, puts his right foot back and his left shoulder
and we hooking on and we hold that for 30 seconds. So to me that movement there is a
very specific -position specific. You can get very strong with your core using a contralateral
sling, ok. That’s all it is and then hold it for 30 seconds and you can get as much
band tension. Big guys can hold maybe 300 pounds, ok but that -that will get rid of
-at high-speed running if you have undulation in the midsection this one the exercises I
I really truly feel is very effective. Now is this sports specific? No. The only thing’s
sports specific is running at high velocity and having four -three or four hundred pounds
of force slamming backwards in your core stabilize it. So then you have to question is there
any exercise I do in the weight room that makes that? Four hundred pounds of force coming
back in a split second? I don’t know. You can answer that. I don’t think I have to answer
that one. The next one I was talking about with the proprioceptors and the various brain
issues, we’re digging in pre-warm up, the one on the left -do a lot of contralateral
stuff and it fixed it with the force plate and I just gave you a sample the balance.
Athlete on the left pre-warm up, if he goes and runs, doesn’t warm up as well as he should
or contralateral movements his right knee is gonna hurt. His right ankle’s gonna be
one that gives out, ok. You do the right warm up and when I say this is what -and I feel
that the contralateral circuit benefits people from a brain perspective and that’s all going
into it at this point. I found that left side pre-warm up athletes shouldn’t go as deep
on the lunge because you’re you’re affecting different proprioceptors and it will cause
that pre-warm up one to get worse. So what I’m working on now is basically trying to
make sure that I can identify very quickly athletes that might have brain issues from
function neurology standpoint and then get them fixed during the warm-up but that will
entail very specific or just changing an exercise maybe not going as deep cause different proprioceptors
function cause different functions in the brain to take place. That’s kind of what I’ve
-but I have seen huge positive benefits in the contralateral circuit and that’s what
I’ve seen over the course of the year to effect the brain and the next limits on the field
is genetics and the brain markers. So that’s the weight room stuff for the aerobic phase,
to build a base. The next thing -well how do I run? So I wrote this article I’ve had
a lot of people get some great -and if you click on it when I put on my website. I’m
not sure you can click on it in your app if it’ll go to my article but basically I have
an aerobic based training injury prevention running. Its tempo running folks. If you want
to do it continuously you -that’s what most people do. So what transpired when I made
this was at a hundred, I-I have had an arena and they ran around the arena and I put the
team at -put the athletes at 120 beats per minute pace. That was what they did for 3
-for about 3 laps and what transpired then was in stead of running straight ahead cause
you get very efficient at running straight ahead, the bodies made to run straight ahead.
I threw in all these variables left shuffle, right shuffle, power skip, let’s just say
skipping, backwards skip or are slow. I did it at the same speed. So I did all these dynamic
warm-up jogging movements and what happened was heart rates -at the same pace -heart rates
bump up fifty beats per minute. So now I’m working all these small muscles. Doing a lot
of pre-hab instead of running straight ahead at the beginning of the year and I got an
aerobic training effect. Huge aerobic training effect with low impact. So my running was
just a dynamic warm-up basically. Same pace, kept them in the aerobic training zones and
you actually prevent a lot of injuries, work on the lateral swing, I do a barefooted. So
strengthen your ankles, knees a lot of things happened, good things. I do this in pre-season.
If you’re football you could do a pre-season. Other athletes I’ll do it year-around, if
I’m doing aerobic training day, but ultimately I –and then if your football you obviously
want to get the straight ahead because that’s part of your deal or if your track and field,
but this has a huge impact. All these contralateral, all these cross body movements have a huge
impact on injury prevention. That’s my aerobic. There’s -there’s many ways. As long as you
stay in the aerobic zone. Aerobic zone has to be first. Helps recover, helps regenerate,
helps causes a lot of potential and decrease injuries. The next one was -gets a little
complicated but you have to think a little different. So I wanted lactate adaption, which
is very important, but I didn’t want it globally. So I didn’t want to run four hundreds.
So what I came up with is basically an eight minutes circuit where it was dumbbell bench,
you can click on that when you download this, dumbbell left arm bench. Now the percentages,
I’m just can’t tell you between 50 -so isometrically, it’s actually 70%. You hold a 70% dumbbell
for 30 seconds on your right arm. You get up, you go to your left dumbbell split squat.
With –this kid would use a hundred pounds left leg. Then you go back to your right,
dumbbell, ur, right arm. Then you go back to double split. We do each lift for 30 seconds,
ten seconds in between total of about 8-10 minutes. Its maximum effort to local actate
for example getting the lactate effect on your bench on certain muscles but you’re not
using too many that your heart rate will go above your lactate threshold. So 50% is the
ideal percentage. It worked for 99% of my athletes and then we take about a five-minute
active recovery rests and then we do it again. It gets ugly-it’s -it’s hard but at the end
you might see a little spike in the lactate threshold but it’s kind of a false spike because
of everything that’s getting flushed out but your heart rate during that eight minutes
is still aerobically going global adaptions but very specific. And then, that’s an isometric
one, and then when I went through a number of experiments and torture of my athletes
I found that the equivalent of a 50%, ur, 70% load on isometric circuit, I did an oscillatory
one, just up and down, you had to drop to 50 to get the same training response. So an
isometric bench at 70% is the same stressor at 50% and I already figured that out for
you so you don’t have to go through that. So it’s a dumbbell bench, thirty-seconds.
This is somewhat what I do three days a week during that two weeks of first blocks aerobics,
this is the second block and the adaptations for strength are extremely high but there’s
no negative effects cause when I did it for three weeks I didn’t see a cortisol response
from my athletes at that time. Now cortisol’s good and bad, ok. Too much as bad. The right
amount is perfect. I don’t want to think that I’m demonizing it and then you can play with
yourself. So put in your maxes and give it a whirl. Again folks, this is a local adaptation
for repeated sprintability, these two blocks here. So you could send your athletes home
with the contralateral circuit. I have a set up so you can do it just a rack on your own.
If you want it and you can modify as needed. The other was EDT high reps and it’s essentially
doing dumbbell bench press for 10 rep, supine rows as many as possible in five minutes or
-or whatever you choose to do that day. You can shift it around. I -I would again just
locally keep the reps high so you get more of a lactate response locally but then if
you build aerobic base first and then you shift into this, you can get to lactate that’s
local and keep a global aerobic effect. And then this one -this one’s brutal. I’ll
be honest with you, this ten second isometric is the same as the thirty-second one that
I showed you but the load went to 90% isometric ok and then the oscillatory are at 70, when
you do ten seconds and you rotate it around the body. You rest 4 to 8 minutes in between.
Obviously it doesn’t take as much. It’s about a four-minute aerobics set globally
it’s very intense in regards to locally. So you’re causing the alactic work of the muscle
to adapt locally at a very high intensity. I have one other one that’s brutal. Now you
might be thinking this ones tough to implement and it can be but
–stream myelination, I’ll have to –you
can download this. Basically I set it up so that there’s bars in racks and they’ll get
under the bench press and they’ll do it isometrically one-armed, they’re not moving
it. It’s loaded up with four hundred pounds in they’re doing one arm bench and then
they move around with the single leg deadlift that’s isometric and they’ll move around
the body and they’re getting very, very strong very fast. I call it a myelination
circuit but ultimately again the heart rate doesn’t get above lactate threshold. So this
is an alactic local and these are just different methods I came up with. Now do you have to
do this? You could probably skip this and go right into you regular training, ok. So
and it get -and I’ll talk a little bit about that. So really quick again those blocks are
the keys. Those are the processes. You don’t have to take them through that but this is
all about being able to train harder and get more volume. Nine weeks, if you wanna go optimal
you can go nine weeks. I don’t know who can do that. My elite swimmers, my elite track
athletes that have year-round training models they can do that and get greater training
effects. You can cut it down to a six-week plan: two aerobic, two lactate, two alactic.
You can do a six-week plan and then you can train -you can trade out the last two blocks
with your just normal training, the alactic and keep the set under 10 seconds. You can
go a six-week plan with three and three and then get into your normal training. You can
–your shortest one –so this might be the most functional for people, do your aerobic
stuff when you send the athletes home. Build the base and it might be three weeks. It doesn’t
matter. And when they come back, they start work on the other stuff in there with you.
It’s that simple. and something I think you’ll have to play with. Closing, again I had many
athletes between 39 and 43 heart beats per minute on the resting heart rate and they
were stronger than they’ve ever been with these models. It’s not sports specific. Your
sports specific stuff comes later but it gives you a base to repeat sports specific stuff
over and over again. Essentially your raising the base for specificity. So when that transpires
you can become a better coach, pick better exercises at the end that are very specific
and do many, many more of them. Everything’s a skill folks. I’ve said that many times.
Strength’s a skill. Speed’s a skill. This gives you more work capacity to do greater
skill work. Here’s a little fun thing. I call it the pain cave. It’s cold, it’s wet,
it’s lonely, and it’s dark. Basically we’ll load up the bar for 90% ten second
isometric, you go to failure. The par gets pulled off. You strip some weight. They put
50% load on and you hold it for 30 seconds or to failure and then they strip that weight
off and go 20% and you hold it for four minutes. And this is something we came up with to train
everything, all the time. So I would only do it on bench. Don’t do it on squat. It’s
-it’s ugly but it’s called the pain cave for a reason, ok. It’s a little fun thing at the
end of the week if you want to do something to torture kid you don’t like. This right
here this is pretty good. I didn’t say that. That’s not professional, is it? Sorry. So
that sets you up for my most advanced method of getting strong and that’s probably what
a lot of you want to hear but I’m just telling you as I seek out newer methods of getting
strong as I possibly can what transpires was the GPP leading up to training extremely hard.
Supermaximal offloading. So the theory with you know if you don’t know what triphasic
it’s essentially two-week training of eccentric, two weeks training of isometrics and then
get into your normal training. So don’t buy the book if you haven’t bought it. That was
it right there. I summarize it for you. I fooled a lot of people in here probably already
with that. The 120%, the goal –the reason the eccentric training works so well it tears
apart the actomyosin head, the immune system comes in and rebuild it. Makes tension stronger
in the in the muscle or the tensile strength of the tissue better. The muscle can handle
more force. It down regulates the regulators. So I used to do 80 or above 80% of my –I
gotta make more that happen. Now you do have to crack a few eggs to make an omelet so I
tried it. I was going ok we’re gonna to go super maximal eccentrics, ok at 120% and it’s
been by far the most effective in speed, strength, from track and field to shop putters. All
right, it’s very stressful. I feel I do it pretty safely. So the conundrum became with
that I can’t do it back squat cause I don’t have –only my throwers could do that. They’re
experienced enough lifters. So I switched it to a safety bar single leg split squat
and I’ll give you a video of that in a second but at 120% there are a number of adaptations.
I won’t –for example I think I have it wrote down a little bit ahead here but at 120% folks,
the difference between doing lots of IM in the contralateral circuit I spoke of. There’s
not many hormonal adaptations that take place and when we want to get strong it’s about
hormonal adaptations. Everything’s hormone. The adaptations I want are hormonal. When
you get under heavy weight there’s growth hormone and testosterone. Self-reported that
120%, by my athletes, cause lots of hormonal adaptations. Self-reported. Confirmed by me
through some athletes with blood and Omegawave testing and so forth, the greatest amount
of hormonal adaptation is extremely heavy loads and this benefit works for females too.
I mean, I’ll show you some results later. It’s a very compressed training effect.
It’s not sports specific. The only four weeks of the year I won’t run is during my 120%
eccentric phase. I take a download. 120% isometric phase. You can do a little running at the
beginning. I wouldn’t do it at the end, ok. Everyday of the year I’ll do some form of
running. I talked about the adaptation principal for time. Most of this training is done under
10 seconds. So if I want to get more training volume in I’ll do a 10 second cluster on
the left leg. The other athlete gets in does 10 second left leg. The first athlete goes
back and does his right leg. The second athlete goes into as his right leg. The first athlete
will come back in and go back to left leg. Do one rep for ten seconds down. If its eccentric
isometric it’s at the bottom for 10 seconds and ultimately we’re set here going. Again
that’s because of all the adaptations that take place very specifically but you can see
some of the things. I mean it’s on your list. You don’t have to –I won’t go through
these but you can see all the adaptations that take place supermaximally. These are
all good quality adaptations. The loading model, if you gonna do a three day plan, 120%
to 110%. Then I’ll go 90%, then I’ll do 110, 105. Now folks, when you go down you
need help up, okay. It’s gotta be that heavy. Let me give you an example of the exercise.
This is the one -you could probably use a pit shark, I’ll be honest with you. Hopefully
the video comes up or I could demonstrate. But I hate demonstrating. I’ve split my
pants before. It’s just not good. So you can see -this is one of my coaches, he’s just
going down. Now that’s an eccentric one. It’s not supermaximal. What I would do when your
at supermaximal is raise those so they’re at four or five inches, so if they lose it,
but I have spotters on both sides of the bars. I have a spotter in back and we’re going down
at 120%. Folks, very stressful and guess what? You adapt to stress when there’s -there’s
high loads. Use a spotter on both sides. If they miss. Example, I have a 136 pound female
doing 305 single leg like that okay and then she eventually transition into doing it concentrically
and you have all have athletes like this. I have a 190 pound hockey player after his
eccentric and isometric he did 585 single leg. He did 500 for eccentric. He did 500
in 10 seconds. He did something like six reps in 10 seconds with single leg. That’s what
he transpire to. Its that sports specific? No. I’ve talked about one of the biggest things
I do a lot of my training under 10 seconds now because of the cortisol issue. Never,
we should never lose sight of building new tissue and when you go above 10 seconds I
found my cortisols shoot through the roof. Obviously for obvious reasons cause of we’re
using more glycogen and then we start to run low and the body needs to mobilize its reserves.
So then it releases cortisol. So I found that you can keep your cortisol levels down if
you keep your training under 10 seconds most of the time. It’s not that they won’t stay
down, its just a less response. So when the cortisol is released it likes to attack the
new tissue versus the old. So when you trying to build tissue if you do too many sets at
a high, high volume then what transpires is the cortisol attacks that tissue. So it’s
kind of putting two bricks on and taking one brick off. Now I know cortisol’s been associated
with, let’s say hypertrophy but I truly just believe that that’s a -if you’re doing
a bunch of chest work and you’re a bodybuilder what happens is your body releases the cortisol,
breaks it down systemically tissue to put it into your chest. If that’s what you’re
working, okay. So it’s not like it’s -it’s a completely bad thing. You need it in the
morning when it’s released for energy. So you can go hunt for food. Remodeling tissue.
The old triphasic was essentially the first two blocks was 20 and 25 seconds. A lot hypertrophy
there but I also got tons of hypertrophy with under 10 seconds. I flat loaded my athletes
under 10 seconds a week. I still got kids reportedly between 12 and 16 pounds of muscle
– of gained weight. I can’t confirm its muscle but obviously not that much was all
muscle but ultimately you have to realize that you use this as a huge tool for building
new tissue. My loading model, Hunter, his is pretty much laid out. Loading day one is
120. I kind of showed you the weekly plan but you go two weeks on and then you’ll download,
and then you do two weeks of isometric and you download, and then after that, in my program,
like for example my hockey players this summer 12 of them went to speed. They had been identified
as needing more speed and 12 of them stayed at strength. It just so happened that it was
about 50/50. Here’s my loading model. If I need strength still then I go into a classic
triphasic or my concentric model works above 80. Or actually, I think that should be 80.
Ur, no this should be 80 right here and then if they need speed, then I shift into between
80 and 55, ok. So four weeks a year my pros and my advanced college kids only train above
80 four weeks a year and they’re strong enough the rest of the year. Folks, you don’t
lose strength like people think you do. You just lose the skill of the lift. That’s
why you have to do snatch everyday if you want to get strong and snatch because it’s
a skill. You just lose the skill the lift but you don’t lose the leg strength, ok. Especially
in athletes that are -that are always moving and training in some form or another. So again
I’ll repeat that, four weeks years always do -go above 80. My athletes -my pros will
come back and in two weeks they’re back to where they were the previous summer, ok.
Here’s a off-season loading parameter. I just laid it all out for you. I have athletes do
this exact one. Aerobic training the loads 30% contralateral. My lactate block, CP if
you want on weeks five and six up here. Then I’ll download. Week eight is the 120% eccentrics
with a download. The old triphasic model -I shouldn’t say old -the one that I put in
my book, I would say it goes straight six weeks and ,as I said, it’s confirmed with
with all my testing tools that week four and a half you start to decline, and then you
need a break at the end of the six weeks for about 10 days, and you get optimal results
then. With a 120 you can’t go straight through. You have to take a download but you can manipulated
as everybody knows, you can manipulate it as needed. And then, weeks 14 and 15 are below
80 for the speed guys. Above 80 for the guys that need to get strong. And then my ASFM
method the high speed, high velocity training that we do, it’s mainly plyometrics with weights
and plyometrics and high-speed running at the end of summer. For peaking, it peaking
model I use for track and many of my athletes. That’s the summer off-season plan. You can
get rid of the, you know, the iso block weeks four and five and slide that eight and nine
that way and then ultimately you can kind of manipulate the rest of your year. If you
have thirty weeks, if you’re an off-season base football program, you can readdress certain
qualities but I do like to pick -if you have a whole off-season I’d like to pick the athletes
twice. In-season, I’ll peak my athletes with this light load twice. So I have kids
that go to Christmas camp for national team testing and they haven’t bench pressing
in six weeks and they do bench press test. Well they’re not going to be as good as it
as they should be because we’re doing a higher -we do high-speed stuff at the end to peak
in the middle of season and we’ll peak at the end again, but those are my off-season
parameters. Folks I found that for two weeks you can -you can, if you’ve got a good base
you can train the organism, the body at extremely high volume,extremely light loads for two
weeks. Then give them off. I’ll use this example, I had an athlete at the end of the
two weeks on Friday leave for Vegas have an unbelievable weekend, ok, it took him nine
days to recovered because he was in this stress state right here. Had he went the following
weekend, and I’ve had athletes do the same thing, if he downloaded and got recovered
and then had a good weekend, it may take you one day to recover. So when you train in a
very stressed at the end of the week and the two weeks, you’ve already dug your hole so
deep that if you stress yourself then it may take you forever to recover. So it’s really
about when you stress yourself and what state you’re in on a daily basis. So, my -and then
the emotional stress of everything else. A friend of mine gave me this example. You see
my son could recover on that one day. If you look at a busload of thirty-year olds go by
and they look like they are going to the morgue. Nobody’s talking, I mean you see it in Minneapolis,
these people don’t look happy. You look at a busload of nine year olds go by there, is
no stress in their life. All these other stressors have to be accounted for. For example, the
kids on the bus, they found that wound healing during stress week -exam week -becomes less
because of stress. Pro-athlete, I had a pro-athlete picked up for some stuff that was in national
news. I Omegawaved him, there’s no stress, doesn’t care. Gets in a phone call with his
wife the night before, ex-wife, the next morning he’s so stressed he was off the charts.
It’s your interpretation of the stress. I argue with coaches about getting our athletes
one more hour of sleep. They’re like, what’s one more hour? It’s not the hour, it’s a fact
that you’re in a worse state with one hour of less sleep and then we train them harder
or we work them out. Exam week, if you look at Minnesota during midterms, we had teams
take absolute catastrophic, I men you would say they’re -they’re unbelievable loses. Exam
week and the weekend before exam week. You have to account for all stressors. Most advanced
training method is you have to major test your athletes to make sure that that those
things are, ur, those things are accounted for. I just want to explain this. I drew this,
I’m not very good at this stuff -so. Five week training protocols, my training loads,
week 1: Monday and Wednesday, all the reds were the same training plan. All the reds
were the same training plan. I downloaded week 3 with the blue. The coach decided to
go 12 days straight and then given them two days off at the end, ok. Gave them two days
off. That week five, Monday, the training load’s been the same as you can see in all
the red markers, they finally get sore. They’re so sore on that Monday. He comes to me and
says, why are we lifting so heavy? The kids report they’re all really sore. I said,
coach it’s been the same, what are you talking about and then I looked through the schedule
and I realized, coach you messed up. It was that 12 straight days of practice. They weren’t
even -they weren’t even sore on Monday of the eighth day in a row. They didn’t become
sore until this way from the –so coach, you messed them up. It wasn’t me. They don’t
like to hear that as you probably know. By given two days off, it was actually 72 hours,
cause on this last 12 days we actually got them up at five and practiced them in the
morning, so they had 72 –make sense, right? Now this is where they got sore. I -I started
to get blamed but I fixed them cause I have all these numbers and they don’t know what
they’re looking at. So I can kinda -I can kinda fool coach a little bit, uh, but my
example is if they had gave them a break in the middle of those 12, we’d probably been
fine, but guess what, they didn’t. That was their fault. This is what we have to deal
with. If you haven’t seen my French contrast model, I still get reports every day, especially
out of Europe track coaches. I want to save a little time for questions. We have a little
time? Good. I French contrast, people still say it’s the best method they’ve had and this
is confirmed by other people. Not just me. I just, folks, I’ve change my triphasic program
a thousand times. And so if you look at that and you ask my wife, I’ve been wrong a thousand
times, ok, but again I get many many different adjustments and I use different methods but
this French contrast if you want to read about it, it’s essentially a single -and I’ll
use it with my super maximal. So this is a hockey player. He’ll do a safety bar squat
right there. These are all work sets. Then he’ll get out and do a hurdle hop. He’ll
do a weighted squat jump and then I’ll do accelerated band plyometrics, which my bands
are hooked to the ceiling and then they do high speed, high velocity plyometric jumping.
If people -this has been reported to me many times, this is the week-long plan of a three-day
French contrast. So I’ll do French contrast on Monday and then the second day over here
is just max effort, and this was one of my 200lb hockey players, and then I’ll do a third
day here. And again, many reports of the most advanced method for getting athletes fast,
and people say well it is for advanced athlete. It can be, but I have untrained female hockey
players come in and do it and then we modify the plyometrics. So sure Werner Gunthor did
it because to set a world record in the shot put with fast-twitch fibers training, which
I’ll get to in a second, but you know my untrained female hockey player may do you
just a squat and some hurdle hops and the hurdles are 18 inches not 36, ok. So it’s
a kind of self regulate itself. I have this hooked up with video so you can take a look
at. It’s a sample. Somethings -what are often do is after -this is a French contrast
model. I’ll go through here and then at the bottom I do a bunch of rehab things. So
we have some active recovery. I keep them moving. Coaches like that. Look, when you
get to specific stuff, here’s what you have to realize, the magnitude of the impulse.
Don’t get upset with me. The red line is if this is a force and again I draw these, these
are pretty bad but force going up. Time, obviously, across the bottom. The red line’s a squat.
The green line might be an Olympic lift. The blue’s a plyometric. The blue’s what happens
in sports. Now the others can be –look training is a process.Use the squats, use Olympic lifts
but at the end you better be like the blue line because that’s what you’re training,
ok, and then I want to do a bunch of those blue lines in training so they can do a bunch
of those blue lines in sports. How do you do it? You build a base so that they can repeat
effort again and again, ok. You’re, I mean if you just do a Force Plate analysis with
a kettlebell swing or a squat jump or a squat or any exercise, you’ll know where they all
go in the order, based upon the magnitude. It’s not that hard. You don’t even have
to do it. Just call your engineering department, they’ll do it for you, but you have to get
to that blue line. That’s sports right there. What I’m I trying to accomplish? I gave
you an example of the 100-meter athlete with with Henk, how if you extend the running,
their accelerations might get worse, at least at the world class level. Low level athlete,
like a D1 football, ur, relatively low compared to a world-class sprinter. You’re probably
not going to get worse, ok, from doing the high end -the high-speed stuff because you’re
not that good at acceleration at the highest level. Methods of completing exercise, you
know what, all these coaching points sometimes you try to push mechanics that don’t work,
I believe in a lot of kinematic sequencing. The right function to the muscles to -to work
correctly. So I know powerlifters might get mad at me but if my athletes move their butt
a little bit it and I check with Tendo, 100% of the time of my athletes move their butt
just before they push the bench, not extended too much can be dangerous, the bar goes faster
,100% of time. So for somebody I fire my glutes first and then I push them cause if I didn’t,
I’d get pushed back, right. So on the bench press should we be teaching the same sequence?
It’s a full body exercise as Matt said, but I truly believe you need to fire the muscles
correctly to get the right function and my sole goal is mostly speed velocity, ok. I’ve
talked core training and running, ur, most of the movement that you do, the biggest part,
now you can start with walking, you might fire calf first, for stabilization, but then
I truly believe everything goes through the glutes. So when you squat, I don’t -you know
many people say use the hips, but I try to fire the butt and push my feet into the ground.
I don’t -I don’t use the hips because I feel that that takes a sequencing of the firing
that’s much different than when you run or jump. So I try to mimic the sequencing
of the muscles and fire everything in the order that it works. I don’t try to coach
for powerlifting or Olympic lifting. I just try to coach for movement and when I’m in
the weight room we’ll talk about driving your butt, when you do lunges, squats, whatever
it may be, but you’re also pushing your foot through the ground at the same time. Henk
Kraaijenhof. Look, folks, the key to this, a friend of mine Henk, 10% rule again, if
you keep everything in high quality, you recruit more fast-twitch muscle fibers. You can see
where fast-twitch muscle fibers, where that line drops off at the 90% rule. So when you
-when the velocity and the power drops below 90, you’re not recruiting fast-twitch fibers
and that -that’s kind of important, ok. It’s very important. So I even like even keep
it above 95% when I’m training high quality stuff. So it’s not about work, at some point.
At the beginning my GPP it’s about work but then you have to get to a point where you’re
doing high quality things all the time and you can see the recruitment of maximum strength.
You got fast and slow twitch muscle fibers. They use them both. So is a 90% back squat
optimal? I think 90% back squat for training is a process that will get you to running
faster, I truly believe that, but running at high speeds recruits most of fast-twitch
muscle fibers all the time and high speed quality. So once you start to get tired it
doesn’t work. So my point with -you know and people say well world-class runners will lift
a little bit of weights, will do max effort. I truly believe that, but they may do a 90%
squat to cause some potentiation but they’re not training many, many reps at 90% and then
you’ll get a hormonal adaptation. Everything’s key folks, I haven’t found one exercise that
after three reps that the quality stays high and the speed doesn’t drop. Three reps.
Then you might do cluster training. In stead of three reps you may get six if you take
ten, fifteen seconds in between, but again one of the last methods I have here, as I
talked about my French contrast, is the potentiation clusters. So and you can do it with a French
contrast model too, especially in season. I’ve gotten a lot of great results with this.
Back squat, do one rep. Do a box jump, one rep. 15 seconds go back to -so instead of
doing four set of back -four reps of back squat and then doing four box jumps, just
single it out. Just do singles. Here’s a secret folks. Here’s why this works. It’s
just high quality. That’s it. That’s it. High quality. I’m not grinding athletes.
I’m not moving slow. I through a different, some different variations of it. Here’s a
peaking focused. Where you’re doing a loaded jump squat, box jump and then you can -you
can actually add four more, ur, two more plyometrics. Folks this is just high quality. Its high
quality rest using potentiation, as we know, very important. Here’s some references.
I’m going to put this on my website. I’ll give it to these guys. I don’t know if they
can have it uploaded, where all these -I have an article on potentiation clusters where
you can just click on our art -potentiation and an article will come up exactly detailing
things about it. In closing, I want to thank you. We have five minutes for questions. I
hope I didn’t confusion you. I know I do a good job of that often.

4 Replies to “Special Training Considerations for Strength, Specificity, and Energy Systems for Year-Long Planning”

  1. Love Cal and the Triphasic training approach but I am confused as to how some of this applies to anaerobic events such as 800m/1500m runners. Cal says not to Train for two things at once as the body is confused. Distance runners train for endurance year round. They don't take months off to concentrate on strength training so the two have to co exist.

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