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The 5-yard hop has been an accepted measure of a person’s ability to accelerate since the early 80’s.
Single leg RDL: This exercise is done as an RDL (meaning the hands go no lower than the kneecaps and the eccentric movement is controlled while the concentric movement is quick. Single leg box hop: This drill is used to improve the hips ability to impart force into the ground when using only one leg in a range of motion similar to the sprint. Single leg long jump: This is a single response hop like the single leg box jump up in which the athlete can land on one leg, two legs or run through the landing. Stump run: Before the multiple response hop or full bound is introduced, I have the athletes do stump runs.
Single leg linear hop:  This is executed for distance and power covering ground is similar to the stump run but more force is imparted into the ground resulting in more air time. Bounds: This is the highest level drill of a plyometric nature that I ask my athletes to do as the rhythmic ability and neural stress is extreme and can take several sessions before an emerging athlete or one that is not a natural motor athlete can master. When I am combining or programming theses drills – I first must look at the athlete’s abilities.
Remember it is the quality of the efforts we as coaches are interested in, not the quantity.
Heart Rate is Heart Rate – Whether you are running your athletes, doing a circuit, riding bikes or just doing super or giant sets – as heart rate responds to the workload, fitness (work capacity) is being trained. Frequency and Dosage of Training – Physical preparation is like medicine.  It must be the correct amount, taken in the correct timing for the optimal period of time. Training Effect – It takes about 6 weeks to effect a training effect that will be a long-term change in the status and abilities of the athlete. Running II – If you are working with an older population and doing interval ladder sprints (50-100-150-200) or pyramid interval sprints (50-100-150-200-150-100-50) always go from long intervals to the short interval in order to protect the calf from strains and pulls. Special Strength – Special Strength is loading an athlete so that the rep is above 90% of the best effort in terms of speed, power and quality.
These are some of the things I have learned over the years in training athletes of all ages. The following items are philosophical tenants I apply to all my training prescriptions and programs. Speed, power, strength, core and fitness sequencing are the key to maximizing the training prescription. These are some of the tenants that I judge every one of my training programs and workouts by as I prescribe them to my athletes and clients. When the athlete understands and can execute the stance and the posture, the hang clean techniques can be introduced. Weight misplaced in the base of support – Too far forward and the athlete will have to jump to the bar, lean back on the rack or reverse curl the load up to the rack position. No Shrug – The shrug is a key component of the high pull and the last bit of force imparted to the bar on the upward path before the pull force changes to the push force of the rack. Lazy Elbows – The elbow quite often gets lazy and the bar will begin to drift away from the center or torso, requiring the athlete to again reverse curl the bar or lean back on the rack. Rounded upper back or lazy shoulder blade retraction – This results in a portion of the power generated in the hips and legs being lost in the upper back as the torso flexes and the taps stretch, absorbing force that should be transferred into the bar. Soft Core – Many times a beginner will not maintain a braced core, and the body will look as if it is flexing through the torso as the lift is executed. Dumbbells – ok to use but will change the elbow position and foster a lazy elbow, which is a common error. Kettlebells – a somewhat “new” implement for hang cleans and this does mimic the general hang clean pattern that a bar requires for optimal execution. Ground based trainers – such as a bar type implement that is anchored on one end (think land mine set-up). Summary – The hang clean is the usual starting place for learning the clean from the floor, blocks and with other implements. When designing a speed development training progression I believe all of these parameters should be factored into the equation.
Contrast drills start with assistance or resistance and then the help or hindrance is removed in order to “trick” the nervous system into imparting maximal force impulse (force into the ground in very short time) and optimal turnover during the ground contact and recovery phases. The key to speed is to determine if the athlete is more front side or back side focused and coach them accordingly for optimal acceleration mechanics.
Warm – up  – first set at 50% and then work up by 6 – 9% per set until you reach the work sets. The chart below will show how staying at 5’s but moving up the relative intensity chart was the stimulus for the training effect. Warm – up sets  – first set at 50% and then work up by 6 – 9% per set until you reach the work sets.
Next is an example of wave training (Training & Conditioning April 2000) in order to train the athlete at the same relative loads as the reps change within the workout and over the course of the training cycle.


I would like to thank Bill Allerheilegan, Russ Ball, Mike Clark, Vern Gambetta, Bill Gillespie, Rick Huegli, Al Miller, Johnny Parker and Fred Roll for the ideas expressed here today.
What relationship does volume have with load?  Is there a relationship?  Is it an important consideration in order to reach my training goals?  YES!  Olympic lifters and power lifters spend the majority of their training reps in the 1 – 3 rep range.
The usual way of testing new medicines has been through large randomised control trials that determine what the average patient’s response is, sometimes with wide variations.
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I understand it is vertical, but I have found an athlete must learn to summate force vertically before we ask the athlete to summate force linearly. The stump run is executed by trotting forward in a slow jog and bending one leg at the knee and continuing to run quickly (NOT necessarily fast) while hopping on one leg and driving the swing leg explosively front to back while keeping it flexed and never touching the ground as if the flexed leg did not exist below the knee. Unless the drill is mastered, the training effect is certainly dampened at best and could be non-existent in many cases. I do this by prescribing upper body exercises, core exercises, stretching or corrective exercise drills in order to maximize time, focus and training and minimize discipline problems.
If you want to work on speed and turnover, start short in terms of distance and go up because when you prescribe the workout this way, the athlete will maintain the faster turnover through the longer intervals. Generally, only in competition will accidental injuries occur (getting rolled up, shoved, tripped, etc.) or catastrophic non-contact injuries happen (the dreaded ACL). I have found that when I keep these items at the forefront of my process of training, my athletes and clients are trained to a much higher level with less volume and fewer problems.
Speed, power, strength, core and fitness sequencing are the key to maximizing the performance training prescription. After clean patterns and added volume and load – integrate time under tension, speed, unilateral loading, complex and combination patterns of training for added stimulus and improvement. Not only do your patterns need to be optimal but your effort needs to be intense and your focus needs to be great in order to get the most out of your training session. If an athlete cannot execute 20 reps of air squats and push-ups properly, then why prescribe loaded squats or bench press? If the same workout prescription is done time after time, with similar progressions, similar loads and similar exercises – why would you ever expect different results? Why?  Because their goal is max weight lifted.  Most body builders spend the majority of their training in the 5 – 10 rep range. If you receive any messaging about reaching your limit of articles, please clear your cache. Genetic testing is starting to offer the chance of far more precisely targeted treatment, based on new knowledge about who is most likely to benefit.
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This is a learning or strength drill prescribed prior to the learning to execute the multiple hop drill or used exclusively in place of the single leg box hop up. This teaches single leg impulse (without the cycle of the actual sprint when the heel recovers above the knee near the glute), short impulse time upon ground contact in the support leg and intensely stresses the hip flexor of the “stump” leg.


For example, if I assign a distance of 20 yards, then I will have asked the athlete to “sprint” on one leg a similar number of ground contacts as they would do in a 40 yard sprint.
I will do 5 x 5 or 6 x 4 or 8 x 3 type of strength work in the double or single leg RDL or good morning exercises.
In sport, it is generally not who can dothe most work in the shortest time (crossfit, cross country, distance racing) but rather who can do the highest quality work and recover in the time allotted in order to be ready to perform again at an elite level (this is also the definition of work capacity). If the athlete is allowed to do nothing after a heavy leg session, the next days workout is compromised and over time, the athlete will begin to lose the elasticity required to run, jump, start, stop and change direction in a fluid, dynamic and explosive ability. When the workout is prescribed from long to short, the athlete will tend to run rather than sprint the shorter distances. Addressing these items during the warm up, cool down or the training session with a few easy to do exercises will tend to address most of the issues that people have when it comes to movement and overall muscular-skeletal health.
If they cannot execute 3 good pull-ups, why let them continue to bench press 225 and do lat pulls with 90 pounds?
New stimulus must be applied and training emphasis focus must be integrated and weaved in and out of the program as speed, power, strength and fitness are all vital components for competitive athletes to improve during the off-season. Proper posture is paramount as is equal weight distribution through the foot with the big toe, little toe and heel supporting the body weight in a 60 – 40 distribution from the fore foot to the heel.
Over the years, I have come up with some drills and exercises that when combined tend to positively impact this ability. Therefore the nervous system must be fresh and recovered to above 90-95% in order for a training effect to occur. Doing distance work but unable to maintain tempo in executing a giant set workout (legs, push, pull)?
A recovery run for soccer or basketball in the post season around campus wearing your gear to have fun and look good is great.
If the athlete is not allowed to recover, the rebound effect to the training stimulus is muted and the results of training are dampened. If an athlete cannot execute a single leg sit down squat onto a bench for 5 reps, why load them with dumbbells for lunges? What is critical to integrate is more quality stimulus at the optimal time, more proactive recovery and better nutritional support at the times that it is critical and the body is starving for nutrients.
4 x 10 or 40 reps.  This is almost exactly 80% of what Thor knows from experience he can handle in a volume squat workout (remember, 50 reps total is the max number of reps in a volume squat workout, unless you want that workout to carry over into next week or even next month). Rebound box jumps can very easily lead to calf injuries and are an elite drill which, in my opinion, have a very high risk to benefit ratio. If the athlete has some strength and power yet is lacking elastic power, then the multi-response drills will be assigned to a greater degree. A novice emerging athlete that is a late maturing child will need much less volume than a child with a training age of 3 years and is an early maturing child.
If you are training with great effort, optimal focus and executing great reps, your return on your training will be maxed. If you are not going to be graded or measured in any type of physical parameter, then you do not need to compete. The pull converts to a push as the bar passes the upright row phase into the rack onto the shoulders. And, of course the sport coaches will not think you know your stuff if your numbers are not outstanding!
Run, walk, run walk and as the athlete loosens up, the speed will come to them and make their last one their fastest one and look like a sprinter again. Then why set up your training sequence so that the athlete trains in a poor order or sequence of stimulus?
Being able to squat with the feet straight ahead is a function of hip external rotation mobility. A competent coach would never load a bad squat pattern, so why continue to do reps when the speed, turnover and quality is less than optimal? Make the groups bigger, add planks, or insert shoulder body weight alphabets or stretching between work bouts. The athletes are “working” but are recovering the energy system and nervous system for the next rep. But just doing it to do it or for work capacity is like running around the goal post to warm – up. If you are training and you have a goal or have an issue or have a technique or pattern problem – then why do a bunch of unfocused, crappy reps? Have the athlete run at 90 – 95% of full effort and the coach will add the additional 7 – 12% of assistance to take the athlete just over 100%. The three steps in five yards and 5 steps in 10 yards drill is a key testing component to acceleration starts.



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