Biomotor Development for the Speed-Power Athlete
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Transcript of Biomotor Development for the Speed-Power Athlete
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
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