Sprint & Jump Specific Weight Training. How heavy should you go & combining weights and plyos
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- Опубликовано: 29 авг 2018
- In this video coach John Shepherd (www.johnshepherdfitness.com/blog) answers a question asked by many: what weight should you lift to get the most benefit from your jump and sprint weight training. John was asked whether 30% of your 1RM was a suitable load. In the video John responds by mentioning the maximum strength methodology and how it's best to recruit optimum amounts of fast twitch muscle fibre. He also mentions some of the limitations with weights. The second part of the video takes a look at power-combination training - that's combining weights with plyos in the same session. The specific focus here is on what weight should be lifted to get the most from these sessions and also why they can be a great way to up jump and sprint power.
#plyometrics #jumptraining #weighttraining #plyometrics #sprinttraining #weighttrainingforlongjump #weighttrainingfotriplejump #weighttrainingforspeed
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These videos are awesome, keep going
Excellent and great videos by you sir,
💯💯
Good
what do you think about that the body only uses it's full pontential (maximum motor unit recruitment) when there is enough stability to protect the body especially the spine. So during most heavy barbell exercises the prime movers are never fully activated if there isn't enough core stability. We experience this best with the glutes. The body just shuts down certain muscles (especially glutes) if there isn't stability created.
Could you give us an example video for a week plan sessions including sets and reps , thanks 🙏🏼.
I will look into producing something on this. Thanks for the question.
@@Johnshepherdtrackcoach is there anything you have created yet boss in response of the question above? Just so interested in following a set weekly program
what is a step by step workout for long jump and 100m shoot.plz
Thank you very much
You are welcome
Heavier than last time!
Which weight training exercises are major for sprints and jumps
Excellent
. What about using only kettlebell and bands for working out, basketball.. I don't have Access to barbell
Yes, you can use bands and kettlebells - the KB swing being a great exercise for triple extension and especially hip extension.... key to jump power for me would be plyo exercises .., so working on various types over the off-season can help explosive power.
Sir please give me the high jumpers weight training..
So are you saying that athletes should be training with two distinct focuses? One for strength, where athletes move those heavy loads as fast as they can, and one for power where they combine plyometrics with 75% 1RM lifts?
In a way yes, but it's more integrated with other intensities and training options - which reflects the block/undulating periodisation model I use. The two focuses are complimentary and should boost rate of force development, reactivity, eccentric, isometrics and concentric force production... key additionally are a continued focus on plyometrics and on speed and technique. We don't do much specific strength endurance work for example... just trying to focus on the key aspects that will improve performance and not waste time on others. Obviously the athletes need to be robust enough to handle the training and the training plan needs to be balance enough to enable adaptation. Hope this helps.
Although track cycling is not your speciality, I would appreciate a brief comment on how applicable you believe your training programmes would be to this discipline, in particular what plyometric exercises would be most beneficial for track sprinters. Many thanks in advance.
Interesting question. I’d say that the power elements of my long jump etc training would be relevant. Unilateral and bilateral power moves. Potentially in the context of the workouts I’ve been posting in this unprecedented time - with the on-off short-ish recovery- then these could be more relevant to track cycling compared to the ‘normal’ workouts that I’d be posting.
In terms of plyos for track cycling I’d include those that develop power endurance and those that are more power (quality orientated). So for the former repeat squat jumps and hops on the spot (low and light but repeated). Then for power (to make power endurance easier) ... drop jumps and also loaded jump squats. The more power a muscle can create the less fatigued it will be at lower intensities everything else being equal.
Let me know what you think - your question certainly made me think.
@@Johnshepherdtrackcoach Thanks very much for your swift and detailed response. I asked you because cycling seems to be an area where very little research has been done regarding plyometrics and I have come across nothing which has really linked theory to practice. You definitely have the theoretical knowledge so I thought I'd put the question to you. It seems logical that although sprinting on a bike and sprinting on your legs are different activities, they do have much in common and, therefore, they could, therefore, perhaps be trained in the same kind of way. When I say track cycle sprinting, btw, I am thinking of no more than 400 metres so maybe training the power aspect is more important than training the endurance aspect. Also, the high intensity aspect would also seem to be more important than the low intensity aspect. Although I am not a jumper or a sprinter, I really appreciate your videos because of the knowledge and passion you have for your subject. They definitely make me stop and think about how I am training for increased performance. I'll give your suggestions a try. Thanks again.
Please advise
. Lunges or Rfess eccentric 5or 6 sec pause at bottom with paired with low level single leg plyos..
I'm not sure if I fully understand your question... we vary the length of the "lower" in regard to the weight used ... so, if it's a very heavy weight then the lower will be a bit shorter than for a medium weight for example. We will always try to push back up/forwards (as the case may be) after the lower. After triphasic sessions we will then do various plyos. We do these types of workouts two times a week, but reduce the volume in-season and as the season progresses. Hope this helps and thanks for the comment
@@Johnshepherdtrackcoach yes did help a bit.. Thanks
But I have several heavy resistance bands.. And the 2, twenty kg kettlebells for wieghts
.
The question
Which one of these lunging patterns and plyos would give me the best results for jumping higher based on would it be a
1.rear foot elevated split squat with triphasic
2.Forward lunge..
3.Reverse lunge
4.Regular split squat
5.Step up
Sorry for the long drawn out question but, as basketball coach players including myself ask for the best bang for your buck.. Exercises.
Strength
And plyometric
Hi sir Can you suggest veg diet for athelete
Sir what kind of resistance or weight training are the athletes doing in this lockdown?
Many are just using what they have available as gyms have only just opened up here (plus the younger ones don't really do weights, doing body weight exercises and plyos in the main instead). So Sarah, the older jumper, for example, has been using shopping bags filled with books and doing single leg squats, lunges and so on (we estimated that the weight is around 45kg). We've also added sled pulling into her and some of the others' training - as this is a form of resistance training (weight on the sled 30kg). Earlier on during lock-down I pulled this video together which may give you some further ideas: ruclips.net/video/eC0aWNcyxkc/видео.html
If you do have access to weights I'd do complex sessions where you combine weights and plyos into the same session.
It's interesting to note that especially with the older ones that they don't seem to have lost anything - at least significantly - from less weight training (this probably reflects my training approach which does not place quite the same emphasis on weights as other coaches may do).
Stay safe
Sir how many days we should be doing track speed sessions in week for 100 and 200 meter sprinting, and if we should do some 600meters or little less to improve our 200 meter timings, Please make a video on the topic, thanks.
For 200m running you will need sprint endurance. You'll need some background work to enable you to complete the faster longer reps needed too i.e. over 150m-250m. You'll also need to work on improving your max speed.
It depends on what type of training programme you are following. With my approach I would mix long and shorter running together, although various training phases would have an emphasis - longer speed, shorter speed etc. It also depends on the time of the training year.
I'd suggest as a guide for a period in the Dec-March period something like::
Session 1
acceleration and 120m variable runs (40-40-40 95%-85%-95%) 4-5 efforts full recovery
Session 2 Max velocity work fly runs over various distances (which vary according to the time in the training year) ... and weights/plyos
Session 3 specific 200m endurance ... 300-200-100 x 2 at 75%-90% effort depending on time of year
Session 4 Tougher lactic session - every 10-14 days (these would be longer fast efforts with insufficient recovery e.g 2x160m at 90% with 5min recovery. 180m split into 60m segments at 90-85-90% would be another option here ... 4min recovery
Session 5 weights and plyos
Session 6 Active recovery
Note this is not the order of sessions - rest and recovery days would be needed
Different coaches will have different ideas . I would also look specifically at the needs of the athlete to try to work out what specifically they would need.
Hope this is a guide (at least) and I'll look at producing a video on this.
Good luck
@@Johnshepherdtrackcoach Thanks a lot sir, 👍🏻
I need ur help
I am confused so you shouldn't do squats and bench press because it is not strength specific?
The key message that I was trying to get over in the video was the best weight to lift in order to get the most from your weight training for jumps and sprints... basically, from contemporary thinking a heavy/very heavy weight, moved quickly but slowly with plenty of recovery between sets. A secondary point was that there are limitations with weights exercises i.e. The fact that they are not that specific to the needs of most sporting movements i.e. They are restricted in terms of the movement pattern and the speed of the movement, for example.
Bench press, to me, for example, is not very relevant to the needs of a jump athlete..
It's best to see weights as a means to improve the power expression capability of your body (in terms of greater recruitment of fast twitch muscle fibre). This extra capability then needs to be transferred into your sprinting and jumping via a relevant training programme.
I'm pulling together more on this and in particular the value of eccentric training and of course plyometrics... to me, research and a number of other coaches, these ways of developing strength" are more important than the concentric training outcomes typical of weight training. Hope this makes sense and hope all is well with you.
John Shepherd track & field coach - author & editor makes sense. I would love to see more videos on thus topic. As you know I am very into the subject of weightlifting for track athletes.
Abibat Iriafen Great, I'm doing one on eccentric training in response to a question sent in and trying to contextualise that concentric weight training is not as significant as many athletes may think when it comes to what's required for jumps and sprints - everything else being equal.
Why don’t you do full squats? Studies have shown there’s more muscular development from going to a “crease of the hips below the top of the knee cap”
I know but it’s also about reactivity and power. I’m less of a weights coach than some. We do more plyo and specific jump work for example. Plus I’ll do eccentric and iso work with weights. Being able to absorb is potentially more important than returning the force - everything being equal. So eccentric v concentric.
It’s about looking at what will most directly improve performance. Jumpers aren’t weight lifters so it’s about developing their “strength” specifically. There’s more to it than I can write here but hopefully it’ll give you an explanation to a degree of my thoughts. We all have different philosophies. I’ve just come up with a way that works for the majority of jumpers I coach and have coached. Thanks for the question
@@Johnshepherdtrackcoach I mean I’m just curious. I’m a 16 year old kid who loves weights and everyone here at track quarter squats. Just curious about the philosophy of squats. Thanks for the answer!
Irrelevant question. But how tall is Jonathan?
6 foot 3!
John Shepherd track & field coach - author & editor impressive! I wonder how he came to specialise in the triple jump......
Hello sir
I am a 14 year old jumper.... How much weight should I be lifting coach???
Around 200kg
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@1:55 his form is terrible on RDL. Going to get injured with that terrible arching.
Keith Barbaro I hope that was sarcastic
The4JsD'souza No. It's not sarcastic. His form is terrible the arching in his back is so exaggerated that anyone who has done RDL's would immediately realize he's doing something wrong.
Keith Barbaro well he hasn't injured himself and he's got professionals coaching him so maybe it isn't so terrible, eh?
Keith,
I saw this comment and left it as I don't want to pass the buck... but it deserves a response now. Jonathan does his S&C at another facility on occasions and this video was from there. I will contact the facility and make note of your comments. I'll say that in some of the videos on the channel and also in the world of athletes lifting weights for their training, you'll not see the best weight lifting techniques sometimes (although it should of course be good). This is something that I try to address by keeping the exercises relatively simple when I prescribe them i.e. high pulls and not snatches, jump squats and not heavy cleans and so on. Also I like hack squats, now getting into position to lift the weight can be an issue, so that may result in poor technique. Thanks for your comments.
His form is ideal for not injuring lower back🤦🏾♂️🤦🏾♂️🤦🏾♂️🤦🏾♂️🤦🏾♂️🤦🏾♂️ hes got great form