Sports Performance Pillars | Speed & Power Development | JTSstrength.com

Speed and Power qualities are likely the most important abilities for an athlete to develop for sporting success.
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[@94jmh]

Chadley we want to see how fast you can still sprint. The people demand it

[@connerjoyce1451]

Chad Wesley Smith is definitely on that cutting train! Looking good!

[@xxxTheMotleyCrewxxx]

These videos are so good

[@jasperm.8093]

This is great, thanks guys!

[@grungegarden27]

Great material!

[@shashwat8546]

sir you are very very informative and talented. Please make a video on Tennis Players

[@bobqzzi]

Great stuff

[@tysonjimmie]

Great videos with some awesome tips and drills

[@danmccormackcoach3596]

Malcolm Christie in the thumbnail 😂 Old school British Athletics!

[@beastini2289]

Love this!

[@Bmxae]

Great info

[@rsg833]

🔥🔥🔥

[@TheTMS726]

Phenomenal

[@nazimdjedaa2829]

Great video Chad! One question about MMA, of course jumping and throwing are great to enhance power qualities but when it comes to trying to increase the speed of a takedown shoot, of a step in or of punches and kicks do you think sprinting have another place in the physical place of an MMA fighter or do you think other modalities are better for "speed work"?

[@JuggernautTrainingSystems]

Nazim Djedaa sprints are almost always going to be useful because the velocity is hard to match with any other movement

[@panoskaiolakala1053]

If you do jumps 1-2 exercises for power before squads you will be tired at squad?

[@sportstrainingsystems4575]

I like to use 60sec for every 10m. 40m sprint = 4min rest.

[@JuggernautTrainingSystems]

I will use that length more for sprinters or higher qualified field sport guys aka very fast WRs/DBs.

[@sportstrainingsystems4575]

@@JuggernautTrainingSystems Many years ago you wrote an article on combine training and I was surprise by the speed volume. One of the weeks the athlete did 2x4x50 yds in one session. I usually stay between 150-240m. Sample acceleration day make look like this. Monday: TV - 210m Warmup B 3(30sled; 40nosled) timed Power skips distance 2x5 (each leg) MB x3 (ohb, blf, height) Bench press 3x5x90% of 5rm Back squats 3x5x90 % of 5rm Rev lunge 3x5 Cg bench 3x5 Thoughts?

[@kittypewpew]

Got any tips for cheerleading?

[@Rebecca-je4ic]

Can you send me the link where I can buy your 2.0 paperback book?

[@puppy8125]

Rebecca it’s online for free if you’d want to look it up

[@panoskaiolakala1053]

And do you think should fitness enthusiast train for power? Or its only for athletes?

[@maclacrosse1]

Are you able to touch on minimum levels of strength needed to start incorporateing sprint and jump training so it is not a waste of time due to lack of strength

[@ananda8457]

Does anybody know a good beginners lifting program for martial artists?

[@Bmxae]

I'm assuming he'd recommend the Juggernaut Method

[@kaganas_edits7551]

By rest you mean walking? Or jogging? For intervala training

[@marinobortolussi2334]

Hey chad! where the 4th and 5th pillars, I've been waiting for the last couple of weeks to tune and get some tide bites of knowledge!

[@efisgpr]

Hey, it's "tidbits". Just FYI. I think they have the 4th pillar up now, too. Good luck, bro.

[@marinobortolussi2334]

@@efisgpr LOL! thanks for the spell check thats a big oof on me .... I just watched the video thanks again

[@johndavis4168]

Is this info inside any of your books on the website?

[@gregory49]

What do you use for key performance indicators at the start and finish of your off season with an athlete? Say football? and Do you actually do this much plyometric work? Seems like a lot.

[@JuggernautTrainingSystems]

10/20m Sprints, Standing Broad Jump, Double Leg Bounds for Distance (2, 3 or 4 jumps depending on position group)

[@luciocastro1418]

Great video! I have a question in gymnastics there a lot of the jumps are done with straight legs due to using the spring floor as a form of trampoline. What exercises would me good to train speed and power in those situations?

[@efisgpr]

That is an interesting question. I would say you'll need to integrate 1/4 squats, as well as 1/8, 1/16ths and heavy supports (just unrack and stand) to train that portion of the ROM. Also an analogous strategy with med ball throws and OH presses....as well as OH shrugs (to mimic the push off for hand springs). I'll be watching for other answers. I am almost a CSCS, by the way. Seems to me that tumbling or other skill work in a weight vest work be great, especially post-warm up at practice and post-warm up & pre-set at strength sessions. I meaan a battery of them after dynamic warm up, then the actual analogous move in a weight vest before the weight lifting movement. Go from power to strength (then, at times, more power --- supercompensation...i.e. another explosive movement after a set/series of weights, to train the explosiveness of the movement with more motor units firing, increasing the RFD). As far as programming, do those moves before the full-ROM ones (intersession) and I would recommend keeping them in separate sessions from tumbling/apparatus work. I would think doing them in one day is even less advisable, but one could do gymnastics practice early and the strength/explosiveness in the evening. I would start an athlete like that. Also, they should have been doing bands and chains at the end range of squats and presses, but, if they haven't, I would implement that immediately, plus look at releasers or partner-added resistance on negatives, at least on the last 3-4 reps. I would also push them more towards the pure strength (fewer, heavier reps) end of the spectrum on everything, for most mesocycles.

[@luciocastro1418]

@@efisgpr Thank you so much for the well thought response. I actually am trying to build an effective program here in my gymnastics league as the current coach doesnt know anything a has horrible programming skills and there has been a lot of injuries because of that. So I am really greatful for this response, I have also seen squats with a calf raise at the end done for some gymnasts, and dumbell and barbell work for bars and rings, but I don't know how to program hypertrophy phases and I don't want to do anything hasty. I'm reading a lot and I'm still learning.

[@totallyraw1313]

Hey Chad, you said you started track and field at 8 years old, so that must have been 10 years ago, right?

[@JuggernautTrainingSystems]

About then haha. I did track & field from 8-23. 8-13 was Shot Put and Sprints (SoCal 4x100m championship team at 12&13). Shot and Discus (62-6) in High School (169-7). Mostly Shot Put in College (19.42m) with a bit of hammer and weight throw. One year of Shot Put as a post-collegiate (20.00m).

[@totallyraw1313]

@@JuggernautTrainingSystems That's awesome man! Which elite sprinters have you worked with in the past?

[@JuggernautTrainingSystems]

Consulting stuff for UK Athletics, thats United Kingdom not University of Kentucky