Jump Further, Sprint Faster with Eccentric & Isometric Training
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- Опубликовано: 11 окт 2018
- In this video coach john Shepherd offers his thoughts and practises on using eccentric and isometric, primarily weights exercises, to develop increased speed and power. He talks through why these methods are of use and the ways that they can be included into training. He also indicates which training planning models work for this method (block & undulating periodisation). He also showcases other exercises that he combines with the weights room exercises. The information in the video will be of benefit to sprinters, long & triple jumpers and other power athletes from a host of other sports. AND OTHER POWER ATHLETES FROM A HOST OF OTHER SPORTS.
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Great presentation. Isometric training is truly underrated. See,you can reach your max on concentric and eccentric movements. But not on isometric. 👍👏👏💯
I think it’s also good to mention that Specific targeted strength training of each separate phase is only necessary if you reach a long plateau and/or traditional strength training stimulus isn’t just enough for you anymore to increase athletic potential.
One thing I notice with "eccentric" training is that certain exercises really lend themselves to it.
Romanian Deadlifts(RDL) is great for lowering slower and then pulling up at normal or fast tempo.
Same with toe raises.
I think it's the joint. Hip dominant like RDL is great for eccentric. Squats? I find it's hard on the knees.
Great episode. Eccentric is a hot topic.
Yes, that's what we have been finding too... as I indicate we are experimenting with the options.
I love this! Is there a weekly workout schedule you have for us to know when to do field work and when to lift weights?
What are your tips for raceday recovery in between races? How do you maintain the energy and CNS through multiple races across multiple races. What are you go to methods for raceday recovery and regeneration ?
Can I give you a video so you tell me how can I improve
Another excellent video thanks, John.
I didn't know that Charles Poliquin had passed away. He wasn't very old. Do you know what the cause of death was?
He was just 57... cause not announced/known I believe... Sep 26th...
Thanks for your comment re the video
Dear coach.I want to ask that what is the best approach. As sprinter should one apply all the 3 eccentric,isometric and concentri in the same session(day) of training.Or is it good to apply a weekly format for .Ex 2 weeks eccentric loading then 2-3 weeks isometric loading. etc etc....
And what about high jump(from India)
Its getting cold here in Michigan, what are some good excersises I can do to keep my condition until indoor season? Once it hits november, sprint training gets miserable, and everything gets moved to the weight room.
Well to run fast you need to run fast... however,
Have you a sports hall - even a corridor where you can do some form of sprints???
Otherwise you can try to keep up fast movements with standing leg cycling drills, reaction drills and plyometrics i.e. drop jumps. You should be able to work your start i.e. drive from blocks in a limited space 15-20m... may be less.
If you have a treadmill or better still one of those curve ones you may be able to get some faster running in. Most normal treadmills don't run fast enough to sprint but you will at least be able to run on them - you can run faster than the belt (slightly) if you are careful....
Ex bike cycling is another option - try 10-15sec flat out bursts against a medium/high resistance with plenty of low intensity cycling in between 6-10 reps per session. Try not to just weight train as you will end up potentially slower than you would even if you did nothing due to the fact that you could develop slower muscles and potentially increase size which could effect your power to weight ratio. Get as many of those other options in I mention as best as you can. Hope this helps.
Asmw video
How did this trial training work out? Are you still coaching this or have modifications?
Supramaximal eccentric training before plyomtrics is good for neurological activation and type 2 fibers activation?
Anything which requires considerable neural input is good really....
I follow more of a SYLFAQAOAP (Solve your limiting factors as quickly and often as possible) a la Essop Merrick. But while working to maintain my strengths as well. Is this similar to what you're doing with your athletes?
Interesting thought... I hadn't really considered that directly... as a coach you need to understand what's available to you training-wise i.e. in this case what Cal Dietz has packaged as Triphasic training. You'll know from my videos that I've been training very much that way for years, though not so systematically and with weights in particular. It's important for athletes and coaches to put their own spin onto their athletes' training to maximise their specific requirements and needs and fit in with their other training. That's why I like, in most cases, to try to prescribe all the training for the athletes I coach... sometimes if you have an S&C coach involved you can run into duplication particularly with a block periodisation, undulating periodisation model, as training is amalgamated and not separated i.e. track coach does plyos three times a week and S&C coach wants to do similar! Cal working in a college setting has a different environment to work in. By the sounds of it you have the right approach... sometimes certain aspects of an athletes development need more attention e.g. technical proficiency which needs to take priority. Hope that makes sense. Cheers.
Am gym trainer in sport academy can u help me to learn about athletic performance training courses?
Should you start with a few weeks of steady running and weight training before starting a sprint training programme?
I don’t think so … I use a very specific approach to training and use drills designed designed to Devon specific condition for jumping. Look out for a video this coming Friday which will start to explain my process for early season training. You need specific jump conditioning not general fitness… you get the base from doing the right specific drills and manipulating volume and intensity.
First viewer
He looks like Dr. Dre
but u dont mention WHO told u about the book???? naughty boy... your welcome ;)
he will have the super eccentric stuff in volume 2 of his book
I shall make an announcement in my next video! 😂😂👍🏽
@@Johnshepherdtrackcoach i hope it will help u and ur athletes to achieve better performances...