Elitetrack: Sport Training & Conditioning

We lessened the load slightly or switched the exercise selection to something that was more ballistic. If I had a tendo unit I might try to just keep the weight the same and focus on increasing power output at a given weight but I didn't want to leave anything to chance.

Hey Mike, I remember that schem..we spoke about ina boblsed thread 2 years ago…I agree that it is not suitable for high energetic requests on day 3.

I was thinking of doing a partial variation of the westside split this week due to Thanksgiving.

I was thinking of doing plyos, short approach jumps, etc. and pairing that with the lighter OL's and then the next day, doing just low end strength with no track workout. 

Would this work or would it be better to do plyos, short approach jumps and low end strength one day and then lighter OL's the next day?  I was thinking it made more sense to pair the jumps and plyos with OL's rather than low end power. 

Im having a hard time finding some things.

What are some examples of an eccentric and concentric warm up/cool down?

What is an example of dynamic-reactive plyos?  Are all/most plyos eccentric?

Are unresisted Accels suitable for the concentric days? Or should it just be resisted runs?

Hurdle Hops, Deadlift, and Inertial Squats.  Are they concentric?

anyone??

Some of the info you want about plyo’s can be found in Explosive Power and Jumping Ability for All Sports by Tadeusz Starzynski. I don’t have the book handy with me now otherwise I’d try to help you out a bit more. I believe for concentric days you can add in some hill sprints.

Winnesota - 28 January 2008 10:44 AM

Im having a hard time finding some things.

What are some examples of an eccentric and concentric warm up/cool down?

I wouldn’t necessarily look at it as eccentric and concentric warmups / cooldowns. At least that’s not quite how I break it up in this scheme. Basically, the warmups are just tweaked slightly for the demands of the day. For example, if we are doing what you’re coining an eccentric day, the warmup might finish slightly more dynamic with more balistic dynamic flexibility work and maybe some buildups off of the sprint drills or hurdle mobility work.

Winnesota - 28 January 2008 10:44 AM

What is an example of dynamic-reactive plyos?

Stiffness jumps.

Winnesota - 28 January 2008 10:44 AM

Are all/most plyos eccentric?

No. Short jump series like SLJ, STJ, vertical jump all have dominant concentric components….especially if you take out the counter movement.

Winnesota - 28 January 2008 10:44 AM

Are unresisted Accels suitable for the concentric days? Or should it just be resisted runs?

I use both…sometimes in the same session when I employ this setup.

Winnesota - 28 January 2008 10:44 AM

Hurdle Hops, Deadlift, and Inertial Squats.  Are they concentric?

Hurdle hops-no. Deadlifts and inertials squats- yes.

Mike, I’m having a hard time with visualizing the dynamic-reactive plyos.  I’ve checked out about 10 books (including supertraining!), but still cant grasp the idea.  When you use this term, are you referring to plyos in which there is a jump and ‘stick’ movement?  For instance, doing 180 jumps with a pause in between the next jump (instead of continuous jumps)?

As far as the 300m benchmark for total volume accels that most use.  What should total volume be on accels when, lets say, half of the total volume is resisted accels?

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is this ur summer program?

Yes, some other things….
weights progress 80-100% each meso.
Accels progress from 5-30m throughout program
flying run progress from 10-30m trhoughout.
I added in plyos after the first month, Ill post that too…

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