PlyOmetric Training for speed

Report
Steve Blocker
Emporia State University
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First utilized by Soviets & East European
athletes (track & field) Yuri Verhoshansky
Exploit elastic properties of muscle in order to
produce more forceful contraction
Plyometrics or “jump training” considered link
between strength & speed
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Training adaptations include:
Increased RFD
 Musculotendonous stiffness
 Improved rate coding & synchronization
 Train fast to be fast!
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Develop maximum
strength first
Athlete should master
the back squat
Adaptations to
strength training are
similar w/less risk of
injury
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Plyometric training can benefit any athlete
2003 study – distance runners increased
running economy & improved 3k run
performance
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Trained subjects were used
Good method to improve foot/ankle & joint
strength
Who Should do
Plyometrics?
Strength first!
Training ageappropriate
Event appropriate:
Consider amount of
jumping/sprinting
already being done
in event practices
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Back Squat 1.5xBWT
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Back Squat 60% of BWT for 5 reps in 5s or less
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Low intensity plyo work can still be introduced to
the beginning athlete even if they do not meet these
requirements
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Always perform on a softer surface
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Sand isn’t always better
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Grass/turf/track/carpeted room/wrestling mat
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Proper footwear – don’t go barefoot just yet
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Adequate rest intervals – no puke index 1:5 work : rest
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Athletes who weigh more than 225lbs should avoid
high intensity plyos – (NSCA)
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Always do early in the training session/week
Try to avoid fatigue as much as possible
Less is more
Beginners - ~100 contacts
Intermediate ~ 200 contacts
Advanced ~ 400 contacts
*Intensity level is important
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Beginners –ramp volume & intensity for 2-3
weeks
More advanced/intense training – follow:
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Base week: 275 total contacts
Volume week: 300 total contacts
Recovery week: 250 total contacts
Peak week: 325 total contacts
*only higher intensity exercises w/advanced athletes
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Start slow: Pre-season/General Prep
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Goal: Develop structural strength/technique
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Exercises done mostly in-place
Gradually allow forward movement (drifting)
 No measuring of distance
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2-3 week cycle
 Gradually increase volume – (cup analogy)
 Developers can repeat cycle with slightly more
intensity
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SL vs. DL
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Multiple vs. Single Response (MR vs. SR)
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Hops vs. Bounds
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Height of jumps (hurdles/boxes etc.)
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Distance covered
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always trust your judgment
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Preseason workout – (entire team)
3x8 DL hops (in place)
 3x8/leg SL hops (in place)
 3x5/leg skater strides
 3x8 jumps onto box/practice landing
 3x5 DL hops into pit
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 Use teaching cues: thumbs up/exhale upon
jump/minimize ground contact and maximize height
 Progress over small hurdles or objects
Monday
Tuesday
-3x5 jumps onto Normal Track
box/practice
Workout –
landing
conditioning
-3x8 DL hops
oriented
-3x8/leg SL
hops
-3x5/leg Skater
Strides
-3x5 DL hops
into sand pit
Total volume: 93
contacts
Intensity: low
Wt Rm: Oly lifts
or upper body
Wednesday
Cross Train/
Gameday
Rest/
Recovery
Weight Room:
Circuit/abs or
off day
Thursday
-3x5 jumps onto
box/practice
landing
-3x8 DL hops
w/low objects
-3x8/leg SL
hops w/low
objects
3x5 tuck jumps
-4x5/leg Skater
Strides
-3x5 DL hops
into sand pit
Total volume:
113 contacts
Intensity: low
Friday
Speed
Endurance
Workout
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3x20m push-up sprints – walk back rest
DL hops for height – 5 jumps or backboard jumps
(SR)
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Plyo-push ups – 3x5 for height (MR)
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3x30m straight leg bounds into 10m “burst” (MR)
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10 DL jumps into pit – walk out after each jump
(SR)
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Decrease or maintain volume
Replace a plyometric workout with a
traditional competition
Sprinting at maximum effort is also plyometric
Monday
Tuesday
Plyometrics & Speed
event specific Endurance at
short speed
low intensity.
work.
8x200 w/2Block work.
4min rest @
75%
Weight Room
Wednesday
Small Meet
Thursday
Shake Loose
Pre-Meet
Only lowintensity
exercises as
part of the
warm-up
Friday
Meet
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Complex Training Method:
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Heavy lift followed by plyometric exercise
Stimulate Nervous System
Use compatible exercise combos
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Back Squat/Tuck Jump/Depth jump
Deadlift or Power Clean/Box Jump
Bench Press/Clap push-up/Med-ball chest pass
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Always begin conservatively
Use YOUR judgment – don’t always finish
what is written down
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Quality vs. Quantity
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STRENGTH first
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Sprinting is plyometric in nature
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High Powered Plyometrics - James Radcliffe
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Jumping into Plyometrics - Donald Chu, PhD.
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NSCA Journal
Contact Info: [email protected]

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