Elitetrack: Sport Training & Conditioning

crazyhops - 01 August 2008 03:15 PM

that week that boo said…had the UK coaches like whhhhhaaaaaaaaaaaaaaaa!!!!!!!!!!!!! they couldnt beleieve so much volume and high intensity…they said this was just rediculus and un-neccesary…

I have seen good results from heavy training and from extremely sparse training in the realm of 7m-7.50m.  The body is a mysterious thing.

crazyhops - 01 August 2008 03:15 PM

that week that boo said…had the UK coaches like whhhhhaaaaaaaaaaaaaaaa!!!!!!!!!!!!! they couldnt beleieve so much volume and high intensity…they said this was just rediculus and un-neccesary…

Interesting…if you look at Dan Pfaff’s programs he uses a very similar system as Boo but has alot higher volume of high intensity work than Boo, probably on the order of 30% more acceleration work for example.  He also uses a significantly higher number of sets of Olympic lifts, squatting and bench pressing.

it isnt about the volume and intensity…its about placing it all on one day…for example, compared to the europe system, boo seems to place 5-6 days of intensity on 3-4 days…

get me?

tkaberna…any thoughts on the week i put up?

This is what I have put together with having a two hour practice a day like most high schools and some colleges would have to do.

Monday - Approaches and med ball (8 ex, all throws, x10, power development)

Tuesday - Endurance bounding (5 exercises, 5 reps, ie 60m skips, 40m bounds, 40m hops etc) then weights. (Cleans, squats, eccentric quads or hamstrings, calfs then jump squats.)

Wednesday - Rest

Thursday - Technical jumps session (6-8 jumps from 10-16 strides depending on where you are in the season.  Approaches or speed development (10,20,30,40,50x2)

Friday - Plyometrics (2x10 double foot from high box, then single leg plyos off 30cm boxes (Bounds and hops, 5 contacts each leg) Lifts (cleans, squats, eccentric quads or hamstrings, calves then jump squats.)

Saturday – Circuits or Tempo Running

Sunday – Rest

Neuromuscular Speaking
Monday – Medium Intensity Neuromuscular
Tuesday – High Intensity Neuromuscular
Wednesday – Rest
Thursday – Medium Intensity Neuromuscular
Friday – High Intensity Neuromuscular
Saturday – Low Intensity Neuromuscular
Sunday - Rest

I think what they do looks good.  As long as the volumes dont get crazy what they do is going to work well.  I still like how Pfaff/Boo sets up their weekly cycles compared to the Europeans.  I feel like they shouldnt have been amazed at the high intensity days because if you look at what they do each day they are going medium to high intensity on 3-4 days as well.  I agree the Pfaff/Boo system puts a lot of volume on each day compared to them but for younger athletes I think that setup works well because most young kids wont be training at the intensity someone world class would be training at and hopefully they get something out of a couple of the different training stimuli they see.  Without proper recovery for older athletes I am sure the “American” system would be very hard on their bodies though.  Those are just some thoughts with the two different systems.

thanks for your input…i like the things you said…

i feel that, an elite athlete that is putting 100% into everything they do, would/could find it hard for example, to have a quality bounding session 9 minutes or so after doing 8x 40m sprints all out…the euro emphasis is all on quality, they want every element of training to be able to be done as fresh as possible and with high quality…i feel boos system may hinder this point…

I don’t think Boo couples acceleration and bounding on the same day. Most of bounding Boo talked about was low intensity in practice which gave the ability to teach.

Chad Williams - 06 August 2008 08:39 AM

I don’t think Boo couples acceleration and bounding on the same day. Most of bounding Boo talked about was low intensity in practice which gave the ability to teach.

Yep…Boo definitely wouldn’t couple acceleration and bounding (at least not serious long bounding exercises) on the same day. In fact, long bounding of high intensities are non-existent in Boo’s program. Short bounding (LLRR, LRLR, LLL, etc) are present at specific times of the year in small doses and these forms of jumping exercises ARE coupled with acceleration work.

but that does contradict what his book says and also what he said on the interview on that canadian website…

why is that?

Can you find me what exactly the book says and I’ll see if I can reconcile / explain the discrepancy. In my 4 years with Boo no one ever did high intensity bounding of more than 4 contacts (LLRR or RRLL). Certainly never anything like 4 x 40m alternate bounding.

yeah thats what it says…so i guess he meant hops instead of bounds?

crazyhops - 09 August 2008 07:50 PM

yeah thats what it says…so i guess he meant hops instead of bounds?

The distinction (which is what I kept trying to point out above) is the intensity. Those are low intensity / low amplitude bounding with a technical emphasis.

Mike Young - 10 August 2008 04:55 PM

crazyhops - 09 August 2008 07:50 PM

yeah thats what it says…so i guess he meant hops instead of bounds?

The distinction (which is what I kept trying to point out above) is the intensity. Those are low intensity / low amplitude bounding with a technical emphasis.

Thanks for clearing that up I wondered the same thing after reading this book.

Here is a quote from the book.

From a section of the book JUMPS by Boo he states, “Extended bounds are necessary for triple jumpers to hone technical skills in a high repetition format…..“ He also says prescribe with care, watch volumes and frequency, etc.

On a side note, being at LSU for 4 years how was it getting to watch Lolo Jones in practice everyday.