BETTER CONDITIONING - Weights & Plyometrics & Triphasic training for improved sprinting and jumping

  Рет қаралды 9,722

John Shepherd track & field coach

John Shepherd track & field coach

Күн бұрын

Пікірлер: 34
@parvin_sehrawat
@parvin_sehrawat 5 жыл бұрын
Informative Video Coach
@Johnshepherdtrackcoach
@Johnshepherdtrackcoach 5 жыл бұрын
Sometimes I feel that I do a better job than others on answering the questions. Parts of this one I was not quite so sure of ... but it seems like it has made sense. Many thanks!
@silasnew15
@silasnew15 5 жыл бұрын
Very helpful video, thanks coach! :)
@Johnshepherdtrackcoach
@Johnshepherdtrackcoach 5 жыл бұрын
May thanks and hope my answer to your question helped you!
@conandoyle1740
@conandoyle1740 5 жыл бұрын
I heard second hand the really good pros like Asafa and Bolt did a ton of endurance work in their primes. Hill sprints. Very little rest period between intervalls. If I look at coaches in Europe all these guys do is rest. Sprint rest sprint rest. In my Op you can only get to a certain level if you train really to the limit.
@Johnshepherdtrackcoach
@Johnshepherdtrackcoach 5 жыл бұрын
Many thanks for your comment I think it's slightly different for the long and triple compared to the 200m for example. You only need a "release of energy" for 4 seconds for those events and therefore training for greater endurance and to the max is not so necessary. I think too, and a little bit like levels of concentric strength that when you are younger you build more of that base - albeit more of a specific one at that - and that as you get older as an athlete you need to get more specific and hone down (you don't need so much endurance or more significant concentric strength gain). Of course there will be different approaches and ideas. We coaches have to wade through all the options and ideas to try to find out what works and I base my content on what has worked for the athletes I coach.
@tripledouggie
@tripledouggie 5 жыл бұрын
Hey coach how often do you recommend weight training through the year? Pre season vs in season vs “off season”
@Johnshepherdtrackcoach
@Johnshepherdtrackcoach 5 жыл бұрын
I think I may follow this one up with a video - but in brief I tend to get the older squad athletes to do 2 sessions a week. One will be as part of a larger training session and will be preceded by drills and some very easy runs so as not to fatigue the jumpers (4 x 40m at 80-90% as an example). Then after 10min it'll be weights (and plyos) and more ancillary exercises. These sessions continue more or less throughout the year - although there will be variations in volume. Toward peaks in season, we may cut to one session a week or do one key exercise per workout - when the goal is more about maintaining rather than gaining. Hope that helps and good luck with your training for this season.
@redaahpetersen7394
@redaahpetersen7394 5 жыл бұрын
I'm a basketball ball player and I know this is a athletic channel but can you make a video that is all about vertical jump workouts and plyo thanks
@Johnshepherdtrackcoach
@Johnshepherdtrackcoach 5 жыл бұрын
I will look into this - perhaps I can make a video which looks at how to improve vertical jump height
@Laercio3M
@Laercio3M 5 жыл бұрын
Please do 👍🏾💪🏾
@judahdsouza9196
@judahdsouza9196 5 жыл бұрын
About isometrics, have you heard the JustFly podcast with Dr. Keith Barr? He talks about isometrics for tendon health. I'm yet to look at the actual research, but they seem to be working rather well for me. And it makes more sense that way than actually practicing a loaded isometric, since almost no jump involves an isometric hold for longer than a millisecond or so. For eccentrics too, I have found speed eccentric, I.e. dropping and changing to a concentric as quickly as possible, or dropping into an isometric more 'activating'. With fairly light loading, obviously. I'm not sure how this would be classified....maybe just a speed overload for eccentrics? I would really recommend that podcast episode, there's a lot to unpack. Some conjecture: Unless it's an overload eccentric? isn't a loaded eccentric just a loaded stretch on the muscle? Useful for activation, mobility, (and causing muscle damage obviously) but not really training the SSC?
@Johnshepherdtrackcoach
@Johnshepherdtrackcoach 5 жыл бұрын
Thanks as usual for your carefully constructed thoughts and view. I think that an eccentric ‘jump landing’ which is perhaps more isometric than I give credit too overloads the stretch is a different way to a stretch shortening cycle effort where the stretch and recoil happens in milliseconds. I tend to think of eccentric jump work as developing a great pre- tension of the concentric spring (powering up the recoil).. Weights can obviously increase the eccentric movement and isometric one. I see these as the secondary training method out of the two “jumps and weights” and use the weights to provide base. I think that all leg stiffness developing training targets tendons and ligaments and that the tendons in particular are key ... as they create and return immense potential power - perhaps more so in the muscles, at the degree of knee bend we need in the jumps - we’re not lowering to load and then jump we’re minimising the contact time in many ways... as of course you’ll know. However I have recently thought that vertical velocity could be key to jumping further for the mature jumper -hence the eccentric and isometric work. I’ll check out the podcast and give it some thought. I’m having difficulty keeping up with everything at the moment! All I know is that the methodology I used did work last year and was an improvement on previous years if measured by the senior athletes ... speed and jumps power all improved. Hope all that made sense!!!
@judahdsouza9196
@judahdsouza9196 5 жыл бұрын
This may be the first time I did not properly get what you were trying to put across. However, vertical velocity being the limiting factor for mature jumpers I agree with. And at the end of your results speak for themselves. And that's perhaps the over riding criteria for creating a training system. Results> theory.
@jonathangabi9492
@jonathangabi9492 4 жыл бұрын
Hey coach, what positions do you use for the isometric holds to be specific to sprinting, and how much loading?
@Johnshepherdtrackcoach
@Johnshepherdtrackcoach 4 жыл бұрын
As you know isometric strength is related to a couple of degrees around the point at which the position is held. We will therefore vary the angle, however, for logical reasons we will tend to hold the angle at the knee at the one very similar to, for example, the long jump take-off, 185 degrees. Note that considerable force can be transmitted through the knee when doing this so, we do watch the number of reps performed and try to minimise risk. It's similar with eccentric lowering work. Thanks for the question and hope this helps.
@denidarajat6874
@denidarajat6874 3 жыл бұрын
Please make some program for badminton athletes
@dranbuzz5276
@dranbuzz5276 4 жыл бұрын
How often should i do weight training and plyometrics in a week?Great content coach,hope you'll respond
@dylanmusa5533
@dylanmusa5533 2 жыл бұрын
Is it good for a 17 year old jumper to gym
@Johnshepherdtrackcoach
@Johnshepherdtrackcoach 2 жыл бұрын
Yes, but I would only do it to strengthen up the body to avoid injury - so exercises for the core, hamstrings ,,, single leg light loaded squats, step back lunges and so on. I’d introduce heavier more performance improving weights at a later stage (when the athlete is around 20). Most improvements will come at an early age by focussing on technique, speed and power using plyometrics. Good luck 👍🏽
@mmallowsmallows2575
@mmallowsmallows2575 5 жыл бұрын
Nc one boy abunda
@limitbreaker_rb
@limitbreaker_rb 5 жыл бұрын
I'm a sprinter and my goal is to run sub 10 one day. I started track 1 year ago and I now between 10.8and 11.2 seconds (depends on the day) but I never did eccentric and isometric training, could that on top of plyos help me?
@Johnshepherdtrackcoach
@Johnshepherdtrackcoach 5 жыл бұрын
Yes, in short it will help your max velocity in particular but also acceleration. acceleration is a specific skill and is potentially more trainable than max velocity which relies on innate qualities to a degree. Concentric strength is probably more important for acceleration too. Resisted sled pulls too are a good option. Spend time mixing the muscular actions and training for acceleration and top end speed and you should improve. Mare sure that you integrate your training methods so that you don't get a mismatch i.e. Gain a lot of strength in the weights room, which does not transfer. Best of luck
@limitbreaker_rb
@limitbreaker_rb 5 жыл бұрын
@@Johnshepherdtrackcoach Yeah my only focus is top speed so plyos eccentric isometric training and plyos are the way to go Thanks
@kg4024-z2z
@kg4024-z2z 5 жыл бұрын
I don't mean to be insulting, but these videos are disturbing as the technique your athletes demonstrate in Olympic lifting movements is poor. For example, the soleus can be used to not only help extend the ankle, but also to extend the knee (by bringing the shin towards the vertical), but this is not possible with the technique demonstrated by your athletes. Contraction of both calf muscles can also help the quads transfer more force into the ground. The technique your athletes demonstrate, specifically the relationship of the barbell to the athlete's center of mass, also creates high levels of compressive stress on the spine for longer periods than optimal technique. Finally, how can these workouts develop power with such light weights? One athlete appears to be doing high pulls with 65 pounds -- many elite weightlifters have clean and jerked triple bodyweight, and women well over double bodyweight (for example, one Chinese woman weighing 130 pounds has clean and jerked 308 pounds). Your videos of sprint-specific drills are excellent, but the weightlifting methods demonstrated are not representative of how these lifts should be performed.
@Johnshepherdtrackcoach
@Johnshepherdtrackcoach 5 жыл бұрын
Thanks for your comment and yes, some of the weights techniques are not great.. I have to include some examples and to be honest there are certain exercises that we no longer to but are included for illustrative purposes. Athletes are not weight lifters but they do need good technique - we tend not to do for example the Olympic lifts as they can require a higher skill element. Point taken and perhaps there will be a way to get a more ‘correct’ weights technique video into the channel. Oh, re the weight on the bar - there’s not meant to be a direct correlation with what’s seen in the video and the loads lifted, if that makes sense. We now do more eccentric and isometric loading and the weights are in the medium/heavy and heavy ranges - most of the time. I, as you may know, place less emphasis on weights compared to other coaches having found that plyos and specific drills create greater force production and absorption ... and rather simply the athletes improve with this approach. Thanks again for the comment and watching the content!
@kg4024-z2z
@kg4024-z2z 5 жыл бұрын
@@Johnshepherdtrackcoach . Thank you for your response. The problem with performing an excessive amount of isometric or slow eccentric movements, especially with the partial-range movements you focus on, is that it adversely affects the sarcomere, the primary contractile element of the muscle (along with the elastic qualities of the connective tissues -- note the large amount of non-contract Achilles injuries in the NBA and NFL). I saw one study in Experimental Physiology in 2015 which found that bodybuilding methods reduced the ability of the trainee to produce maximum muscle tension. The bigger picture I see here is that most sprint coaches are reluctant to seek out the help of qualified weightlifting coaches, and the result is that most of their programs are ineffective. This leads them to believe that weightlifting is a waste of time.
@Johnshepherdtrackcoach
@Johnshepherdtrackcoach 5 жыл бұрын
Thanks for your comment and adding to the debate ... I just think that there's an issue with the transference of weights strength to jumping. There's no direct transference if you think about it ... there will be an increase in contractile ability, cross-sectional area and the ability to generate force in a largely concentric slow way ... long jump, for example, requires a huge amount of forces to be produced in milliseconds whilst on the board and large eccentric forces to be dealt withl. Now, I don't suggest that weight training is a waste of time - only that to me there seem to be better ways to specifically condition for the long jump as an example. I have seen far too many athletes go "big" in the weights room, often work with an athletic training or S&C expert and they don't actually jump further. There's so much more to it than following a well structured and taught weights programme. I don't like to work in isolation in terms of S&C ... I believe that it has to be integrated into the everyday training programme. If not then the synergy and even potentially limited transferences will not be there at all. I do see weights by the way as a method of creating greater robustness (and of benefit to certain individuals). Now. we track coaches can read as much as we like and gain as much sports science knowledge as possible ... and here comes the but ... coaching is not an exact science, we are all different, so what the papers say will work for one athlete may not for one and will for another. I "know" that the programme that the seniors in my group (including the weights) does work due to improved performances year on year. I also know (that in most cases) weight training is not a big factor in developing young jumpers - from 15-20 years of age (over 10 years of coaching). Again, there are much better ways to create jump ability. Again though and just to make it clear that I am not bashing weights - there is a role for weights at this age and that again, to me is for robustness, stability and general physical condition. Triphasic training has been used by many athletes and sportsmen and sportswomen for many years ... I would not persist with it, if it didn't produce results. Now, I tend to always combine weights with plyos so there's a potential conundrum there in that potentiation could be the hidden player in all this. I appreciate your comments and it's great to have a debate and we all have different opinions and thanks for sharing.
@kg4024-z2z
@kg4024-z2z 5 жыл бұрын
@@Johnshepherdtrackcoach . If I may be so bold, there is no issue with the transference of "weights strength too jumping." The preponderance of evidence shows that Olympic lifting can improve vertical and horizontal jumping ability, and do so with minimal (and sometimes no) increases in bodyweight. Do you mean to tell me that if I took one of your long jumpers, increased their vertical jump by say 4 inches and their standing long jump by 10 inches with Olympic lifting in about 6 weeks, and did so without increasing their bodyweight, that this would represent no increase in let's say long jumping performance (considering their jumping technique has no changed)? Also, you keep talking about muscles, whereas Olympic lifting can help train the connective tissues (such as tendons), which are viscoelastic and as such can absorb, store, and redirect force. Olympic lifting, including the types of squats elite weightlifters perform, is performed explosively through a large amplitude of movement. It is training the entire system of muscles and connective tissues to act as biological springs. Your athletes perform power cleans with poor form (more of a deadlift and reverse curl) that do not effectively train these qualities and place high shearing forces on the knees (as there is an inverse relationship between compression and shearing forces in the need associated with squat depth). Yes, in sprinting is characterized by fast concentric contractions, but there are also fast eccentric contractions -- Olympic lifting, properly performed, trains both these qualities. Again, there is no disrespect here -- I just disagree with you opinions on how to use weight training for sprinting performance.
SPEED & POWER TRACK COACHING CLINIC: HEAVY V LIGHT WEIGHTS SINGLE V DOUBLE LEG PLYOS & MORE
11:01
John Shepherd track & field coach
Рет қаралды 2,9 М.
SPECIAL VIDEO 💯 BEST JUMP CONDITIONING options? How they work & suggested protocols #jump
14:14
John Shepherd track & field coach
Рет қаралды 2,2 М.
$1 vs $500,000 Plane Ticket!
12:20
MrBeast
Рет қаралды 122 МЛН
«Жат бауыр» телехикаясы І 30 - бөлім | Соңғы бөлім
52:59
Qazaqstan TV / Қазақстан Ұлттық Арнасы
Рет қаралды 340 М.
УЛИЧНЫЕ МУЗЫКАНТЫ В СОЧИ 🤘🏻
0:33
РОК ЗАВОД
Рет қаралды 7 МЛН
BETTER CONDITIONING - DEVELOPING GREATER LEG STIFFNESS FOR FASTER SPRINTING
6:06
John Shepherd track & field coach
Рет қаралды 16 М.
Jump Further, Sprint Faster with Eccentric & Isometric Training
7:12
John Shepherd track & field coach
Рет қаралды 30 М.
Shock Tactics! Drop Jumps for improved speed, power and jumping ability
10:05
John Shepherd track & field coach
Рет қаралды 52 М.
Better Track Technique Get more from Plyometrics
11:11
John Shepherd track & field coach
Рет қаралды 11 М.
BOOST SPEED POWER & REACTIVITY WITH FRENCH CONTRAST TRAINING
11:15
John Shepherd track & field coach
Рет қаралды 10 М.
How To Sprint Faster WITHOUT Sprinting (New Strategy)
8:02
Justjumari
Рет қаралды 7 М.
INNOVATIVE  Long Jump take-off WORKOUT including 7 specific progressive drills
12:08
John Shepherd track & field coach
Рет қаралды 2,1 М.
Dramatically Improve Your Pull Up Strength
6:52
Adam Frater
Рет қаралды 1,5 МЛН
IMPROVE YOUR JUMPING  vertical jump,  drop jumps, session frequency & weight training
10:05
John Shepherd track & field coach
Рет қаралды 7 М.
Plyometric Training with Nelio Moura Coach to Olympic long jump champions. Variations & Progressions
10:02
$1 vs $500,000 Plane Ticket!
12:20
MrBeast
Рет қаралды 122 МЛН