RESEARCH SHOWS SELECTED WEIGHTS EXERCISES HAVE LITTLE DIRECT PERFORMANCE TRANSFER

[@jhaidomaicinstephen707]

Great video. I am an athlete and this just confirms what I have been thinking of all along

[@Johnshepherdtrackcoach]

Look, weights are relevant and that's important - so we do need to do it. Many others agree with you and me but others don't. If you read the posts and my replies I'm saying that it is incredibly complex when it comes to transfer. We all have our own ideas I try to base mine on what I see across years of coaching and through my research and not with just elite athletes (these are after all genetically gifted). If the majority of jumpers respond positively to a programme then it must be a "good" one. Thanks for the comment and all the best.

[@yashjumper]

it's great explanation sir, waiting for second part

[@Johnshepherdtrackcoach]

Many thanks

[@andrewedhouse7709]

Great stuff , Ive been telling anyone who would listen , the same thing. After experimenting with my own training. Take a back squat , what happens too the Achilles tendon , it gets stretched or should i say over stretched , leading to a loss of its ability to recoil. Although i do think partial movements like Q squats may have some transfer , and cleans for say basketball two foot jumpers. Its funny , old school boxing trainers , new , weights make you slower 👍

[@vivinvincent692]

really appreciate your work .. thanks for sharing knowledge. cheers 🍻

[@Johnshepherdtrackcoach]

Many thanks,

[@mozzer920]

Very interesting video- great material.

[@Johnshepherdtrackcoach]

Many thanks

[@mozzer920]

No problem, your explanation’s are fantastic and I look forward to the next part of this series.

[@michaelyoung6837]

Thanks for the video im intereated in power transfer also.

[@Johnshepherdtrackcoach]

I think it’s very much misunderstood with many coaches and athletes just doing “things” in the hope of transfer. As you will see in part 2 there are many contemporary coaches who have had issues with transfer from weights … Frans Bosch has been pretty outspoken about a lack of transfer science … thanks for passing by

[@muditdhauta6082]

Hey coach i definitely uderstand the limited transferance of weight training in long jumps and sprinting (with very low ground contact times) but what about two legged jumps for dunking, shots in wrestling etc here the ground contact time is pretty high and i think snatches will have a greater impact in jumps such as these what is your openion on the matter? On my research ive found pro dunkers like issah rivera using snatches to get high vert upto 50 inches, but of course it was a two legged jump. So is there a greater transfer of snatches in two legged jumps than one legged short ground contact required in long jumps?

[@asafmalka6087]

Great video coach I am eagerly waiting for the second one When is it expected to go up?

[@Johnshepherdtrackcoach]

Hopefully, next Friday. There may be another related one as when I research them I find out more. I'm glad you enoyed this part. These videos are not easy to make!

[@mozzer920]

Yes, they look time intensive but killer video 🔥

[@bruceford1359]

Rippetoe said that barbell squats dont increase vertical jump. Limited strength training ( you only need to lift heavy once a week) and plyos with working on your steps for the jump is what works. As for boxing, weight training is mostly fir the heavier weight athletes with low relative strength.

[@stevenharger]

I certainly buy into the aspect of transferrence especially for jumps. But if you look at sprinters such as Harry AA Dwayne Chambers and even Usain Bolt they all have extremely developed musculature. Are we saying they could have been better if they focussed less on building muscle?

[@Johnshepherdtrackcoach]

Obviously you may bring size to the event before hand - which you add to with weights and other training means (if you want and your body is predisposed to muscle gain and you or your coach thinks it will help). If you look back through eras of spriting you will see more leaner types than heavier builds if my recollection is right. Sprinters and their coaches follow trends - and size is/was one of them. What I am trying to get across in this series of videos is that we need to be very thoughtful on exercise choice. Realise that transfer is not guaranteed nor is it really that well understood. Frans Bosch notes that there are a lot of unproven assumptions about positive transfer and that strength training is good for rate of force application... And he adds - quoting him: "If a strength training programme does not also mention the programme's negative effects, it is probably a poor programme." He's very, very critical of contemporary transfer and says that much research does not understand the basics and the parameters and extent of transfer. I believe he identifies at least 5 major goals for transfer (factors that need accounting for...). So, returning to your question size may be erroneous ( a blind alley or a consequence of a training programme that's conscious or unconscious of what it's doing) - it's how motor learning, positive adaptation, improvement in RFD, skill acquisition, muscle fibre adaptation etc are all impacted by an exercise and genetics ... all dependent of trying to attain objective transfer... It's complex.

[@flunx]

Weighttraining can benefit somatropin, which is usefull for specific adaptions aswell i guess. So to mix weighttraining with more specific excercises could be a good way.

[@Johnshepherdtrackcoach]

It could and that’s a further aspect of transfer that needs to be considered hormonal response … this is the point of the videos that transfer is complex and that there’s much to it. Many don’t seem to be able to see past the limitations of strength training… you need to be able to understand the limitations before you can appreciate the real benefits

[@djedwjones5982]

Interesting video and r.i.p. Dr Michael Yessis. I feel a lot of the nuance from Russian methodology is lost in the west and his body of work is a good reference to clarify certain things. One of these ideas was the importance of practice - the quality of movement over chasing numbers and learning to learn in the case of younger athletes and the transition from GPP to SPP, with specific reference to the transfer of training, as you have outlined in your video. Look forward to part 2.

[@Johnshepherdtrackcoach]

Many thanks

[@jimmyscutts8082]

Although I agree with most of what you say John I do believe some explosive weight training specific exercises like resistance weighted sleigh training for 30m flys can be good and the hex bar dead lift standing routine can reap benefits. Also, should we be associating with the former Soviet Union's training regimes tactics given how much they abused their athletes with experimental performance enhancing drugs? In swimming we can look towards the East German swim team in the 1970's. Horrific.

[@Johnshepherdtrackcoach]

Many thanks for the response. I am not averse to weights and my older jumpers do use them. We do triphasic weight training and combine eccentric, concentric and plyometric lifts with plyos. I was trying to get across in the video as best as I could that many coaches find it difficult to see and quantify the direct transfer benefits of weight training. I think it's the work of Bondarchuk which really upset some (and perhaps the way I presented it!). However, with such an extensive survey and with what I know from contemporary coaches and some sports science about limits to weight transfer and how much weight's room strength is really needed there is much credence in weights, let's say being overplayed in the development of a jumper. So, your idea of sled pulls for example, justifies that in many ways (as well as your ovreall agreement). Sled pulls can improve acceleration and develop more of the concentric strength needed to boost starting power. Strength training is multifaceted and I think poorly understood by many. The majority of coaches will gain improvement in the jumpers thy coach by applying a speed and technically based model with sufficient strength inclusions to minimise injury. Re Soviet era They were the only ones to really examine specific sports training from the late fifties onward. Much of what most coaches do today comes from what they did (whether the coach knows it or not). The regime of course was abhorrent - what happened is similar to how Nazi rocket science was used to get a man on the moon - the West adopted the science and developed it and "forgot" where it came from. Plus I could argue that other countries were not too far behind. The USA has had an uneasy relationship with doping... Steroids were only added to baseball's lists of banned substances in 1991 and major league players were not tested until 2003. There are many US sprinters (and other nation's) who have failed drugs tests. And in the UK gymnastics has been rocked by recent finding of widespread abuse ... this is all reflective of that side of humanity we don't want to exist, but it's there. All the best and thanks for your support.

[@jimmyscutts8082]

Thanks John. Excellent reply. Much learned from your tips and knowledge. Cheers@@Johnshepherdtrackcoach

[@kittunni124]

Jonathan edwards do 150kg clean and 115kg snatch... Then why he do that much weights?

[@Johnshepherdtrackcoach]

It's context - most people seem to be talking about elite athletes ... many young athletes think that weights will improve them when they don't have the fundamentals of sprint or jump technique .. jumping and most of the sprint is plyometric relying on the stretch-shortening cycle ... weights does not develop the same capacities. There are many athletes who can lift a lot of weight because they are very good athletes - lifting weights does not make you a better ahtlete, it's the training programme, genetics, and technical ability. Edwards was very fast and elastic, he puts his best years down to improved technique and arm action in particular. Yes, weights (and the way he lifted) were important but he struck upon the right way to train for him. That should be the aim of every training programme. Note the Soviet research was very extensive and there are many contemporary coaches who have similar views - I will try to bring it up to date in another video. Thanks for passing by and your comments.

[@spenst76]

I have been training along side a male european champion in high jump and a female world champion high jumper, and know how heavy weights they were lifting. But I have also had sessions with other championship medallists who struggled to Squat 100kg. But again, look at the insane weights Jonathan Edwards was lifting.

[@Johnshepherdtrackcoach]

This is why it's so complex and I think people have just focussed on the research which I guess is inevitable. And I will admit I sit in the not convinced weights transfer camp. I've had great success with a philosophy which does not emphasise but still uses weights... I agree that a level of strength is needed but don't subscribe to gains beyond a level ... Not all athletes will respond to training the same - so that's an area to add further complexity (nor all "types". Plus an elite athlete will be strong. I've been told some of my jumpers are weak - they're not, they can squat heavy and eccentrically load heavy and return force really well which is the key. We just don't do as much weight training as others do. Motor unit recruitment and neural elevation are crucial but these can come from sprints and plyos ... and weights .. some argue for the neural motor unit engagement of weights ... so this further muddies the water. Potentiation also can be derived from weights - but is it the weights or the potentiated outcomes that offer the high transference? It was so difficult to get everything across in a short video... at least it's provoking debate. Thanks for your thoughts. What do you think and what about yorself?

[@spenst76]

@@Johnshepherdtrackcoach You mentioning snatch is a bit funny, because I have it as one of my top excersises to become explosive. The european champion high jumper I trained with had a 120kg hang power snatch, and the female world champion was also very good at this. I am thinking ss strong as possible at the least amount of body weight..

[@Johnshepherdtrackcoach]

Does being a world champ make you world champ strong? I wonder sometimes what comes first … is strength a quality of explosiveness?? Hang lifts are more power orientated for athletes as far as I am aware … It’s very individual athlete specific too … Attributing performance to the myriad of possibilities (contributors) is perhaps near impossible. If you hit upon a programs that woks then that’s what matters at the end of the day. Great to hear your feedback.

[@nikeswoosh7575]

Im still a bit skeptical. How do you explain Ben Johnson then? I think certain athletes respond more positively to weight training than others. Noah Lyles would be an example of someone who it didn’t seem to help much.

[@Johnshepherdtrackcoach]

Okay, this is part 1 of the video and it shows that there are views on a lack of transfer between certain exercises and event performance. (This is early research ie Bondarchuk’s). It’s reasonable to suggest that certain exercises transfer better to the event than others ie those that have similar speeds and movement patterns. There’s much consensus on their being a limit to how much strength is needed, although some will argue that the more you get the faster you will run. I don’t subscribe to that - but that’s my opinion based on my research and thinking and talking to other coaches. Jumpers need a high level of strength but to a point … and that strength to me (and others) is better off-set in the eccentric realm. Being better able to absorb force quickly and then return it (concentrically) is vital for jumping and sprinting. I’d suggest that concentric actions can be overly utilised (as is often the case in the gym). Yes, some athletes will respond better than others that’s why it’s not 1 size fits all. In the video I did stress that you need strength from weights. The idea was to show that transfer is complex and that it needs more research and considered attention. It’s about challenging assumptions and trying to analyse what really works. In the next part I’ll try to bring matters up to date. Thanks for the comment.