BIOMOTOR DEVELOPMENT FOR SPEED-POWER ATHLETESMike Young, PhDWhitecaps FC - Vancouver, BC Athletic Lab - Cary, NC

While primarily a soccer fitness coach and sport scientist now, in my previous life I

coached national & international competitors in a variety of speed-power related activities

Power Output is the

common denominator

NEEDS ANALYSIS

FUNDAMENTAL CONCEPTS

BIOMOTOR ABILITIES

BUILDING ENGINES

YEARLY PLANNING

So, tell me what you

want to accomplish

with training....

What is most important?

I want to understand how to make people fast & powerful!

All of it?

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ACCELERATION CHARACTERISTICS• Velocity @10m: ~8.2 m/s

• Ground Contact Time: ~0.17 sec

• Height of foot @ 1st step: 12-30cm

• Stride Frequency: 3.6-4 Hz

• Stride Lengths: ~1.5m first step

MAXIMAL VELOCITY CHARACTERISTICS

• Maximal Velocity: ~12.8 m/s

• Ground Contact Time: ~0.08 sec

• Stride Frequency: ~5 Hz

• Stride Velocity: ~300 deg / sec

• Stride Lengths: 2.25-2.7m

What do the

experts

have to say?

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Loren Seagrave

Charlie Francis

To go faster, you need more force

The main characteristic of elite sprinting is....transporting

elastic energy from one leg to the other in the flight phase and

directing the GROUND REACTION FORCES in stance.

Frans Bosch

The key to human speed is simple: applying large mass-

specific forces to the ground quickly

Dr. Peter Weyand

The Force is Powerful!

FUNDAMENTAL CONCEPTS

The goal is to

keep the goal

the goal

F=MA

THE MEAT MACHINE

• Absorb shock and control vertical collapse during support

• Balance and control of upper extremity

• Forward and upward propulsion

• Control direction changes in center of mass

The Nervous System....hard wiring for success

To Sprint Faster.... Sprint!

maximum-maximorum.com

NEWTON’S 4th LAWFat (or any excess body mass) don’t fly

Strength ≠ Speed

BiomotorAbilities

Strength

BIOMOTOR ABILITIES

Strength

Speed

BIOMOTOR ABILITIES

Strength

SpeedFlexibility

BIOMOTOR ABILITIES

Strength

SpeedFlexibility

Endurance

BIOMOTOR ABILITIES

Strength

SpeedFlexibility

Endurance

BIOMOTOR ABILITIES

Coordination

Strength

SpeedFlexibility

Endurance

BIOMOTOR ABILITIES

Coordination

Could several capacities fall under a single

umbrella?

instead of thinking this...

Think this...

Maximum Strength Speed

Few Time Constraints

Concentric Dominant

Extreme Time Constraints

Eccentric Dominant

Less Re!exive

More Re!exive

Overcoming Inertia

Maintaining Inertia

Emphasizing Individual

Capacities....

Emphasizing Individual

Capacities....

Looking for Commonalities of Stimulus....

PUTTING IT ALL TOGETHER

THE REAL REASON WE TRAIN

Almost every physical quality relevant to speed & power falls under the umbrella of (neuromuscular) coordination

By considering physical qualities as outcomes of inter & intramuscular coordination we simplify the training method and place stimuli on a continuum rather than in different

bubbles

Building a Bigger Engine

Building Low end Power

Training for Low-End Power*

General SpecificWeight Train Hills

Sled Push Resisted Sprints

Short Jumps / Multi-Throws Acceleration Sprints

Quad / glute dominant, Horizontal vector, Concentric, Longer RFD

*sprint specific

GENERAL MEANS FOR DEVELOPING LOW-END POWER

RESISTANCE TRAINING

“Do I really need to lift?”

“...there is sufficient evidence for strength training programs to

continue to be an integral part of athletic preparation.”

“Do I really need to lift?”

OLYMPIC LIFTSfrom floor. power clean emphasis. 1-3 reps / set. 5-10 sets.

Exercise Absolute Power (Watts)Absolute Power (Watts)

100kg Male 75kg Female

Bench Press 300

Back Squat 1100

Deadlift 1100

Snatch 3000 1750

Snatch 2nd Pull 5500 2900

Clean 2950 1750

Clean 2nd Pull 5500 2650

Jerk 5400 2600

POWER DEVELOPMENT

*Total pull: Lift-off until maximal vertical velocity

**2nd pull: Transition until maximal vertical barbell velocity

Exercise Absolute Power (Watts)Absolute Power (Watts)

100kg Male 75kg Female

Bench Press 300

Back Squat 1100

Deadlift 1100

Snatch 3000 1750

Snatch 2nd Pull 5500 2900

Clean 2950 1750

Clean 2nd Pull 5500 2650

Jerk 5400 2600

POWER DEVELOPMENT

*Total pull: Lift-off until maximal vertical velocity

**2nd pull: Transition until maximal vertical barbell velocity

Even if use of Olympic lifts are inappropriate due to lack of equipment, low teaching expertise, or athlete inexperience; the basic principals should still be

incorporated (externally loaded, multi-joint, lower body

explosive movement)

SQUATSall variants. full depth. 2-6 reps / set. 4-7 sets.

RESISTANCE TRAININGUPPER BODY PULL, PUSH, CORE, AND UNILATERAL STRENGTH

SLED PUSHMasquerading as Acceleration Development Since the 90s

SLED PUSHEffective Strength & Conditioning Tool if Used Appropriately

SHORT JUMPSSLJ, STJ, etc. overcoming inertia. 10-30 jumps / contacts.

MULTI-THROWSOHB, BLF, etc. full effort. 10-30 throws.

Multi-throw Routines

SPECIFIC MEANS FOR DEVELOPING LOW-END POWER

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Sled Sprin

ts

•Resisted sprints can improve speed*

•When load is appropriate kinematics are unaffected

•Optimal load produces ~10-20% speed decrement

•Length: 10-40m

•Load: Base on quality of movement & speed

•Rest: 30-60 sec / 10m

•Volume: 200-360m

•~10% Rule

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<40m per rep ~1’ rest / 10m

<300m total volume

B U i l d i n g a S t i f f e r

S p r i n g

Vertical force production is the key component of top-end

speed and that in turn influences the ability to

maintain a slight increase in stride length and stride

frequency

Dan Pfaff

Vertical forces become predominant

in the maximal velocity phase. Much

of the horizontal momentum needs

have been established, so vertical

force generation becomes critical.

These vertical forces enhance

stride length and posture.

Boo Schexnayder

Muscle Activity

Training for Stiffness*

General SpecificWeight Train Downhill Running

Olympic Lifts Assisted Sprints

Stiffness Jumps Maximum Velocity Sprints

Hip extensor dominant, Vertical vector, Eccentric, Short RFD, Elastic / reflexive

*sprint specific

GENERAL MEANS FOR DEVELOPING ELASTICITY

RESISTANCE TRAINING

Olympic Lifts

floor & hang. power clean & snatch. 1-2 reps / set. 5-10 sets.

ECCENTRIC OVERLOAD110-120% MAXIMAL LOAD. NOT FOR NOVICES.

COMPLEXESwork downstream on F-V curve. rest between sets. low volumes

I like STRONG butts and I can not lie....

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TRAIN THE CHAIN (THE POSTERIOR CHAIN)

PLYOS

DEPTH DROPSlow drops. minimize amortization. low volumes.

DEPTH JUMPSextreme heights unnecessary. low volumes.

VERTICAL EMPHASIS PLYOSemphasize vertical displacement of the COM not the feet

STIFFNESS JUMPSminimal amortization. short contact.

SPECIFIC MEANS FOR DEVELOPING ELASTICITY

DOWNHILL RUNNINGminimal grade. overspeed. supra-maximal eccentric.

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Maximum Velocity Sprinting•Means:

•Flying Sprints

•Variable Speed Sprints

•Short Speed Endurance

•Length (in MaxV): 10-40m / rep

•Rest: 20-60 sec / 10m

•Volume: 200-300m

Yearly Planning

PLANAHEA

•Overload

•Rest & recovery

•Biomotor Balance

•Compatible & complimentary

Training is a Process

OverloadOVERLOAD

Rest & Recovery

UNDERSTAND THIS

RE-EXAMINING HARD / EASY

Traditional training methods have alternated hard and easy days to facilitate recovery

New technology and better understandings of the body and training stimulus permit better options

ALTERNATION OF TRAINING MEANS

• By alternating high and low CNS an athlete can allow some systems of the body to rest while others are recovering

• Alternatively, one could split activities by eccentric and concentric dominance

High-Low CNS• High CNS: higher intensity,

maximal efforts of higher load or speed of movement

• Low CNS: lower intensity, aerobic, higher work capacity

Ecc-Conc Demand

• Eccentric dominant: typically higher velocity involving decelerative forces

• Concentric dominant: typically higher force, lower velocity involving accelerative forces

BIOMOTOR BALANCE

Mobility?

STATIC FLEXIBILITY?

HURDLE MOBILITY

ENDURANCE FOR THE SPEED-POWER ATHLETE

• Current understandings of energy systems indicate that there is an aerobic stimulus from many activities previously deemed purely anaerobic

• Aerobic training plays a support role to the speed-power athlete but can quickly be overemphasized

• Intermittent activities rather than steady state are a preferred option

AEROBIC FITNESS

WORK CAPACITY is a

far more relevant form

of endurance for the

speed power athlete

WORK CAPACITY is a

far more relevant form

of endurance for the

speed power athlete

Body Weight Strength

General Endurance Circuits

Weight Circuits

Kettlebell Complexes

Med Ball Circuits

SPRINT DEVELOPMENT DRILLS

ORGANIZATION OF TRAINING MEANS

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Do you

like

Sea Fo

od?

Do you like seafood ice cream?

Things that are good separately may not be good together!

Make sure training components are compatible & complimentary

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ORGANIZATION OF TRAINING MEANS

Everyone has the “bricks”

How you arrange training modules is just as important as what you arrange

Some things you should never do

Some things you should never do

dedicated steady state aerobic conditioning

too much anaerobic-glycolytic training

mixing stimulus...interference effect

neglecting the role of rest

unscripted, poorly planned static flexibility training

Know what capacities

need to be trained &

what trains them

Simplify by placing all physical capacities on a single continuum

Move from general to more

specific training means

Focus on quality of movement & effort

Keep the goal the goal

Attain biomotor balance

MIKE@ATHLETICLAB.COM

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