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PlyOmetric Training for speed

PlyOmetric Training for speed. Steve Blocker Emporia State University. Science & History. First utilized by Soviets & East European athletes (track & field) Yuri Verhoshansky Exploit elastic properties of muscle in order to produce more forceful contraction

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PlyOmetric Training for speed

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  1. PlyOmetric Training for speed Steve Blocker Emporia State University

  2. Science & History • First utilized by Soviets & East European athletes (track & field) Yuri Verhoshansky • Exploit elastic properties of muscle in order to produce more forceful contraction • Plyometrics or “jump training” considered link between strength & speed

  3. Science & History • Training adaptations include: • Increased RFD • Musculotendonous stiffness • Improved rate coding & synchronization • Train fast to be fast!

  4. Progressions • Develop maximum strength first • Athlete should master the back squat • Adaptations to strength training are similar w/less risk of injury

  5. Who Should do Plyometrics? • Plyometric training can benefit any athlete • 2003 study – distance runners increased running economy & improved 3k run performance • Trained subjects were used • Good method to improve foot/ankle & joint strength

  6. Who Should do Plyometrics? Strength first! Training age-appropriate Event appropriate: Consider amount of jumping/sprinting already being done in event practices

  7. Possible Strength Prerequisites • Back Squat 1.5xBWT • Back Squat 60% of BWT for 5 reps in 5s or less • Low intensity plyowork can still be introduced to the beginning athlete even if they do not meet these requirements

  8. Safety • Always perform on a softer surface • Sand isn’t always better • Grass/turf/track/carpeted room/wrestling mat • Proper footwear – don’t go barefoot just yet • Adequate rest intervals – no puke index 1:5 work : rest • Athletes who weigh more than 225lbs should avoid high intensity plyos – (NSCA)

  9. Program Design • Always do early in the training session/week • Try to avoid fatigue as much as possible • Less is more • Beginners - ~100 contacts • Intermediate ~ 200 contacts • Advanced ~ 400 contacts • *Intensity level is important

  10. Program Design • Beginners –ramp volume & intensity for 2-3 weeks • More advanced/intense training – follow: • Base week: 275 total contacts • Volume week: 300 total contacts • Recovery week: 250 total contacts • Peak week: 325 total contacts • *only higher intensity exercises w/advanced athletes

  11. Program Design • Start slow: Pre-season/General Prep • Goal: Develop structural strength/technique • Exercises done mostly in-place • Gradually allow forward movement (drifting) • No measuring of distance • 2-3 week cycle • Gradually increase volume – (cup analogy) • Developers can repeat cycle with slightly more intensity

  12. Low vs. High Intensity

  13. Intensity of Plyometrics • SL vs. DL • Multiple vs. Single Response (MR vs. SR) • Hops vs. Bounds • Height of jumps (hurdles/boxes etc.) • Distance covered • always trust your judgment

  14. Program Design • Preseason workout – (entire team) • 3x8 DL hops (in place) • 3x8/leg SL hops (in place) • 3x5/leg skater strides • 3x8 jumps onto box/practice landing • 3x5 DL hops into pit • Use teaching cues: thumbs up/exhale upon jump/minimize ground contact and maximize height • Progress over small hurdles or objects

  15. Sample Training Week Pre-season

  16. Sample “Mixed” Workouts • 3x20m push-up sprints – walk back rest • DL hops for height – 5 jumps or backboard jumps (SR) • Plyo-push ups – 3x5 for height (MR) • 3x30m straight leg bounds into 10m “burst” (MR) • 10 DL jumps into pit – walk out after each jump (SR)

  17. Program Design - In-Season • Decrease or maintain volume • Replace a plyometric workout with a traditional competition • Sprinting at maximum effort is also plyometric

  18. Sample Training Week In-season

  19. Advanced Athletes • Complex Training Method: • Heavy lift followed by plyometric exercise • Stimulate Nervous System • Use compatible exercise combos • Back Squat/Tuck Jump/Depth jump • Deadlift or Power Clean/Box Jump • Bench Press/Clap push-up/Med-ball chest pass

  20. Review • Always begin conservatively • Use YOUR judgment – don’t always finish what is written down • Quality vs. Quantity • STRENGTH first • Sprinting is plyometric in nature

  21. Suggested Readings • High Powered Plyometrics - James Radcliffe • Jumping into Plyometrics - Donald Chu, PhD. • NSCA Journal

  22. THANK YOU! Contact Info: Sblocke1@emporia.edu

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