This is the last blog post to round off my series on ”Power” development as it relates to jumping.  There will definitely be a follow up on other concepts such as rotational power and upper body power, but I’ll save that for another day.

 

Special Strength Training Manual for Coaches – Vuri & Natalia Verkhoshansky (2011) has been a go to text for me over the years, and each time I read it I take another gem away.  It’s certainly not an easy read, even with the good translation it’s still written in a pretty complex writing style so it can be hard to get through in parts.

 

 

In this Part 2 I will look at combined methods of Special strength training (SST).  Please take a look at Part 1 for more info on the Loading schemes recommended.

 

Combined Methods used in SST

 

The ultimate goal is to increase the level of maximal explosive force effort of similar movements using highly specific explosive strength exercises (jumps).  Before the use of these highly specific explosive strength exercises, it is necessary to enforce the main muscle synergies (coordination), which ensure improvements in the CAPACITY TO OPPOSE THE FORCE OF GRAVITY: barbell squats, standing calf raises and more specifically, the seated calf raise.

 

Chapter 4 of the book features further information on the combined methods of SST which consist of combinations of different SST means in order to ensure a determined cumulative training effect.  I will also refer back to Chapter 2 where Yuri talks about Isometric exercises (pg 81) and then gives examples of Combined Regimes (pg 83-85).

 

Depending on what means are used, how they are performed, and how they are temporarily combined, it is possible to differentiate the following Combined Methods:

 

• Complex Method
• Stimulation Method
• Contrast Method
• Circuit Method
• Strength-Aerobic Method

 

I will check back through the Triphasic Method book as I know that the use of the terms ”complexes” and ”contrasts” can mean different things to different coaches, but for the purposes of this blog the use of the word complex and contrast will be as used in the Book chapters, and according to their descriptions below.

 

For this blog I will focus on the first two: Complex Method and Stimulation Method.

Complex Method

 

”The Complex Method consists of a combination of SST means having the same primary emphasis but different characteristics of their training effect.”

 

The important point here is that different means can be used not only in the same training session, but also in conjunction with other training sessions in adjoined training sessions. 

 

In Chapter 2 Yuri gives examples of research study (Lelikov experiment) which showed that a complex method using dynamic resistance exercises with different movement speeds were carried out (combined in equal proportion- presumably over the course of the week) to increase Maximal Strength to a greater degree than the training groups that only trained at one movement speed.  The movement rates were high, low, middle rates or combined).

 

 

He also described the experiment of B. Pletnev who showed that the 4th group who performed a complex method using resistance exercises in overcoming, yielding and isometric regimes, combined in equal proportion, reached the highest increase in Maximal strength in comparison with the results reached by the other three groups. which performed the same exercises, only in overcoming, yielding and isometric regimes.

 

Therefore it is possible to assert that the Complex Method utilises the body’s capacity to utilise the adaptive reactions of different training stimuli in the resultant training effect, which is greater than the sum of the training effects of each exercise.  This means you mean that the result is better than you would expect from the individual parts, because the way they combine adds a different quality.

 

 

Another example could be combining in the same week the Refusal Method (essentially doing moderate reps to failure- think 10 reps at a 10 RM) and the Circuit Method (think 10 reps – not to failure- but with only short rest between exercises of say 30 -seconds to work in an aerobic and muscular endurance regime).

 

The results were better with a group of cross-country skiers who combined the methods rather than only doing the Refusal Method or the Circuit Method.

 

Finally, this could also include combinations of similar means with similar training directions such as:

 

• Barbell Squat Jumps with Kettlebell Squat Jumps
• Depth jumps from different heights;
• Jump exercises with a take-off on one or both legs
• Short bounds and long bounds

 

Stimulation Method

 

”The Stimulation Method can be illustrated by an experiment conducted by V. Nedobivailo.  Three groups of athletes used three different resistance training programmes aimed at increasing the power output in the vertical jump.”

 

• the first group carried out slow Barbell squats with a weight equal to 90% of 1 RM
• the second group carried out Barbell Vertical Jumps with a weight equal to 50% of 1 RM
• the third group carried out a combination of the two exercises used by the 1st and 2nd group; in the SAME TRAINING SESSION with the following sequence 1) slow movements with a weight of 90% 1 RM 2) Barbell Vertical Jumps with a weight of 50% of 1 RM

 

The highest increase in power output was obtained by the third group (20%), compared to 8% for group 1 and 15% for group 2.

 

In a classic experiment (which I believe was reproduced many times over with Western researchers) it was shown that executing the Barbell squat ensures a notable increase around 6%  (and up to 7.8%) in the subsequent vertical jump height if the time interval is between 3 and 6 minutes, with 4 minutes being optimum.

 

 

”These experiments concluded that the Stimulation Method maximises the training effect of a speed-strength exercise using a CNS stimulating effect produced by the previous tonic exercise.”

 

Usually resistance exercises are used as tonic (stimulating) exercises executed via the Maximal Effort Method (see part 1 for more info).  If the athlete is still not able to execute the Barbell Squat using the Maximal Effort Method, he may use the Kettlebell Squat Jump as a tonic exercise.

 

Increasing Explosive Strength in the take-off movements, for example (jump force), five combinations of two exercises are listed below.  These variants of the Stimulation Method have different training potentials, increasing from variant 1 to variant 5.  Only one of these variants may be used in a training session.

 

Combination Method – Explosive Strength

 

Stimulation Method Variant	First Exercise	Rest between exercises	Second Exercise	Number of sets of combination	Rest between sets
1	Kettlebell Squat jumps Weight = 6-24 kg 2 sets of 6-8 jumps Rest between sets 3-4 min	3-4 min	Leg to Leg bounce 6-8 take offs 2 sets of 5-6 bounces Rest between sets 3-4 min	2-3	6-8 min
2	Barbell Squat   Weight = 70-80% 2 sets of 5-6 reps   Rest between sets 2-4 min	4-6 min	Standing Triple Jump   2-3 sets of 6-8 jumps Rest between sets 4-6 min	2-3	6-8 min
3	Barbell Squat   Weight = 80-85% 2 sets of 2-3 reps   Rest between sets 3-4 min	4-6 min	Kettlebell Squat jumps Weight = 16-32 kg 2-3 sets of 4-6 jumps Rest between sets 3-4 min	2-3	6-8 min
4	Barbell Squat   Weight = 90% 2 sets of 2-3 reps   Rest between sets 3-4 min	4-6 min	Vertical Jump with Barbell Weight = 30% 3 sets of 6-8 jumps   Rest between sets 3-4 min	2-3	8-10 min
5	Barbell Squat   Weight = 90-95% 2 sets of 2 reps   Rest between sets 2-4 min	4-6 min	Depth Jump   Height = 0.75 m 2 sets of 6-8 jumps   Rest between sets 4-6 min	2-3	8-10 min

 

A Word on Isometrics

 

One other option is to use ISOMETRIC EXERCISES which may also be used as a tonic exercise.

 

• pushing against an immobilized object

 

• holding a weight in a fixed position

 

The second variant of isometric tension is very effective when it is performed with a forced lengthening of the contracted muscles.

 

Exercises are performed involving isometric tensions lasting from 6 to 8 seconds of 2-3 reps holding a weight equal to 80% of maximal paired with an explosive strength exercise of 4-6 reps with a weight of 40-60% of maximal.

 

Isometrics grew in popularity in the 1950 s after T. Hettinger and E. Muller (1953, 1955) established that 10 weeks of daily execution of isometric tension at 2/3 of the maximum level for a length of 6 seconds, leads to a weekly increase of 5% in muscular strength.

 

Isometric training can be more effective than dynamic training particularly for those sport disciplines in which the external opposition in the competition exercise is high.

 

In sports that require high speed movements against low external opposition, isometric training is less effective than dynamic training.  The use of isometrics leads to increases in muscle stiffness, that is, decreases the muscle’s elasticity (flexibility).  This is why in disciplines involving high velocity dynamic muscle work, prolonged use of isometric overloads is not suitable.

 

Whats more, isometric exercises provide better visual and kinesthetic memorization of movement images than the dynamic regime of muscular work.  This is why the isometric method is very useful in teaching and correcting mistakes.

 

 

There are two types of isometric regimes:

 

• Explosive Strength Regime

 

• Non Explosive Isometric Regime

 

 

Explosive Strength Regime

 

This isometric muscular contraction has an explosive character; it is carried out by emphasising the speed of tension developed up to a maximum of 80-90%.  This ensures the development of Explosive and Starting Strength (aka Ballistic strength #APAMETHOD).   Duration of isometric is typically 3-8 seconds.

 

Non- Explosive Strength Regime

 

This isometric muscular contraction is performed in order to achieve a given magnitude of strength effort without time limits and maintaining the level of tension as long as possible.  This promotes the development of Maximal Strength and Static Strength Endurance.  Duration of isometric is typically 20-30 seconds.

 

In non explosive isometric exercises, it is necessary to:

 

• gradually develop the strength engagement applied to a motionless object
• use 5-10 seconds rest between repetitions
• limit the duration of isometric training to 10 minutes per workout
• finish the isometric training with relaxation exercises

 

The problem with isometric exercises is that the magnitude of the strength effort can only be determined subjectively.  To solve this problem, non explosive isometric exercises should be executed holding a determined weight for a given period of time.

 

 

Quasi-Isometric Regime

 

Another solution is to use the combined regime (QUASI-ISOMETRIC) which involves lifting of a weight (dynamic strength effort) and then pushing or holding the weight for a given period of time (static strength effort).

 

Pushing Version

 

The pushing version of the quasi-isometric exercise is known as Hoffmann’s method.  It consists of lifting the weight, followed by a push against a permanent support with an isometric contraction (think- doing a back squat to raise the weight before pushing up against the safety squat pins, and push against it to create the isometric tension.

 

 

The overload can be lifted more than once in the space before the pins (although the pins would need to be placed higher than in the photo above), and after completing the last lift, an isometric tension can be used for as long as required.

 

Holding Version

 

The holding version of the quasi-isometric exercise consists of lifting a heavy weight a long trajectory (such as a Clean from the floor to start of the second pull), with stops of 5-6 seconds of isometric tension, such as at the end of the first pull and also at the start of the second pull.

 

Raise the weight slowly along the vertical trajectory, interrupting the movement at set intervals of the range of motion.  This allows tension to act on the muscles along the whole trajectory and to assess the strength increase based on the increases in the overload.

 

 

Combination Method- High Speed Strength

 

Stimulation Method Variant	First Exercise	Rest between exercises	Second Exercise	Number of sets of combination	Rest between sets
1	Barbell Squat   Weight = 50-75% 2 sets of 3-4 reps   Rest between sets 3-4 min	4-6 min	Barbell Squat   Weight = 30% 3 sets of 6-8 jumps   Rest between sets 3-4 min	2-3	8-10 min
2	Barbell Squat   Weight = 50-70% 2 sets of 3-4 reps   Rest between sets 3-4 min	4-6 min	Barbell Squat Weight = 15% 2-3 sets of 8-10 jumps   Rest between sets 3-4 min	2-3	8-10 min

 

For Variant 1 the 30% 1 RM is performed with maximum speed and muscular relaxation between repetitions.

 

For Variant 2 the 15% 1 RM is performed either by increasing the speed of movement in the overcoming phase with moderate yielding tempo and relaxation between sets, or by increasing the frequency of movements with maximum tempo.

 

For further info on the Explosive and High speed strength (aka Ballistic Strength) protocols you may also want to read the blogs on Triphasic Method and the training mesocycles for Power and Speed.

 

Considerations For Use

 

Since the Stimulation Method has a very strong effect on the body, especially on the musculo-skeletal system, close attention must be paid to its use in training.  More specifically:

 

• To apply the Stimulation Method, it is necessary to prepare the leg muscles by using barbell and jump exercises during the PRECEDING training stage.

 

• The training effect of the Stimulation Method is reduced considerably if it is carried out while fatigued

 

• Since the Stimulation Method utilises much energy, it should not be used before a workout which requires precise coordination of effort, high movement speed, and display of Explosive Strength or endurance.

 

Hope you have found this article useful.  Stand by for the final installment Part 3 of this SST series where we look at the Contrast Method, Circuit Method and Strength-Aerobic Method.

 

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In today’s blog I’m going to follow up the first blog- The Force-Velocity Curve for Tennis- Part 1

 

As stated in the first blog, one way to conceptualise the forces acting on the body is by using the F-V curve and placing various tennis actions on the curve.   I ask my coaches to do this exercise when they first work in Tennis with APA and so in Part 2 of this blog I will present an example from one of my coaches.

 

Most strength and conditioning professionals are familiar with the physical representation of the inverse relationship between both force and velocity, otherwise known as the ‘force-velocity curve’. The charted area includes a y-axis representing force measured in newtons (N), as well as an x-axis representing velocity measured in meters per second (m/s).

 

Movements such as a one-repetition max (1RM) back squat are a high force at low velocity, whereas a countermovement jump is high velocity with relatively low force. Somewhere in between these two areas is the ”sweet spot,” otherwise known as peak power, which can vary in percent of 1RM depending on the exercise selected. Additionally, scattered both above and below the peak power zone are strength speed and speed-strength zones, respectively, depicted in the graph above.

 

I put sweet spot in inverted commas because it refers to the load that optimises power output for a particular exercise- such as a squat, power clean, jump squat to name but a few popular ones.  The perceived wisdom around training at the optimal load is a hotly debated topic- which I will park for now, as I’ll write a separate blog on the topic.

 

For now I want to give some practical examples of Tennis actions that occur and make a case for their place on various points on the F-V curve.

Explosive Actions in Tennis

 

As promised, first off, here is the example one of my coaches created- which I have to give credit to Matt Kuzdub for- because the coach admitted he had read his blog!

 

 

At APA I have simplified the F-V curve into 4 main categories.  This forms the basis of the APA Method for Strength.  Although I go into great detail in this blog to highlight the relevance of these categories to Tennis, I would regard this strength continuum and the methods chosen to train them as more ‘general’ in nature.  This is because the majority of exercises are based on loaded and unloaded jumps that could be applicable to many sports.  If we were to use Bondarchuk’s terminology most of the exercises would be General preparatory, and Specific preparatory.

 

 

An important consideration to keep in mind is that sports movements are usually executed in a mixed regime of muscular contraction.  For example, during a single explosive movement in which the athlete has to displace a heavy load from a standing position, before initiating the movement, the muscles work in an isometric regime. As soon as the developing isometric force-effort achieves the level of the opposite resistance force, the movement starts and the muscles begin to work in the dynamic regime.

 

Maximum Strength

 

In the sport of tennis there are various actions that place high requirements on maximal strength.  We can break this down into Force Absorption and Force Production.  Think heavy back squat above 85% 1RM.  Each set typically includes 1-5 reps depending on the load chosen, as well as full recovery between each set.

 

Force Absorption

 

Force absorption demands are highest during deceleration from high-speed actions including the landing from the serve and the last few steps of deceleration to a wide ball (i.e., penultimate step).

 

Force production

 

Force production demands are highest during the initiation of movement (after the serve and after the change of direction from a wide ball), as well as when the player is wrong footed (see below).

 

• These are known as the so-called ”starting movements‟ executed without ”counter-movement‟ against heavy resistance (for example: the body’s static inertia), and the major role is played by Maximal Strength and the Explosive Strength, expressed in an isometric regime.

 

• After being wrong footed – recall that max strength helps improve our force generating abilities – when movement velocity is zero, which is the case during the very initial movement after being ‘wrong footed.’  In the example below, Rafa Nadal has expected to move to his left and has been wrong footed, so he needs to stop his motion and then sprint off in the opposite direction from a stationary position.  Maximal Strength and the Explosive Strength, expressed in isometric regime will be a key physical quality.

 

 

Explosive Strength

 

In the sport of tennis there are various actions that place high requirements on explosive strength. Leg drive on serves, and the take off phase of big ground strokes, as well as the initial acceleration to the ball, to propel the body in the direction of the ball over the first 10 yards (see below).

 

This zone is a step away from maximum strength, employing the use of maximum to moderate muscle contractions with a secondary focus on velocity. While much greater power outputs are seen in this range than max strength alone, strength still remains the primary emphasis. Moderate to high loads should be used.  Think Olympic Lifts (80-90% 1RM) and Back squats 60-80% 1RM with 2-5 reps occurring within a given set and complete rest being achieved after each set.

 

• When the explosive movement is executed with ”counter-movement‟, i.e., in the reversal yielding-overcoming (“eccentric-concentric”) regime, the major role is played by the Explosive Strength expressed in the overcoming (“concentric”) regime.

 

• Acceleration to the ball – when first moving to the ball following the split step we’re actually not moving fast at all, but we are generating high forces.  The initial acceleration to the ball requires explosive strength.  Those first several strides are characterised by longer ground contact times. The more force we can develop in these first few steps, the faster we can displace ourselves.  Explosive Strength expressed in the overcoming (“concentric”) regime will be a key physical quality.

 

Ballistic Strength

 

In the sport of tennis there are various actions that place high requirements on ballistic strength. Acceleration phase on serves, and ground strokes, as well as most tennis movements within a few metres (see below).  Think loaded jump squats (30-60% 1RM), med balls and slow SSC plyos.

 

This zone is the inverse of explosive strength; in that velocity takes the primary emphasis, and force becomes secondary.  As with all of the other previously mentioned qualities, complete rest should be sought between sets, and a target rep range of 3-6 reps per set is optimal. Speed is the primary emphasis in this zone.

 

• Ballistic exercises including the jump squat and bench throw circumvent any deceleration phase by requiring athletes to accelerate throughout the entire range of motion to the point of projection (i.e., take off or release).

 

• The majority of tennis movements are performed using ”footwork” patterns such as side shuffles and cross-over steps as well as steps towards the ball where there is more hip and knee flexion- and more time in contact with the ground.  Therefore slow SSC plyometrics fit well here- with emphasis on hip based jumping exercises.

 

Reactive Strength

 

In the sport of tennis there are various actions that place high requirements on reactive strength. Racket head speed on serves, and ground strokes, as well as tennis split steps (see below) and most movements that don’t require you to move much at all.  Think fast SSC plyos as well as top speed sprinting (although top speed is not specific to tennis).

 

In this zone, the single most important variable is the velocity with the greatest degree of elastic/reactive strength, one can execute a movement at. Very low loads are used to train this method and, in some instances, no load at all. No more than 20-30% 1RM should be used when training reactive strength with plyometric movements being highly beneficial. Anywhere from 5-12 repetitions can be executed within a given set, but it is imperative that coaches discontinue the set when any decrease in velocity occurs because absolute speed is then no longer being trained. It then makes clear sense too that maximum recovery should be given between each set of exercises in order to ensure maximum velocity.

 

• In reversal movements, executed in the rapid transition from the yielding (“eccentric”) to the overcoming (“concentric”) regime, two other functional characteristics of the neuro-muscular system are used: the Reactive Ability of neuro-muscular system ( the capacity to develop the highest value of force in the overcoming phase due the stimulation of muscle proprioceptors during the yielding phase) and the Elastic properties (potential) of muscles (which provides an extra source of energy assuring the enhancement of the subsequent muscular contraction).

 

• Split step –  most tennis movements don’t require you to move much at all. This is where the split-step comes into play. If you time it right and push off in the correct direction it will catapult you in the direction of the ball. In his blog Matt mentions that the split-step requires reactive strength. This quality doesn’t necessarily require high force but rather the ability to generate ENOUGH force, extremely rapidly.  Most tennis movements fall into this category.   In this case Reactive ability will be a key physical quality.

 

 

Wrap Up

 

Shifting the force-velocity curve to the right, or in other words, increasing the rate of force development, is essential for developing successful strength-power athletes. Athletes are at a major advantage over their opponents when they’ve developed greater explosiveness and the ability to display high levels of power. Coaches must ensure that they not only understand the force-velocity curve but also how to practically train each zone within it relative to their athlete’s needs.

 

Below is a Table of the recommended training prescription taken from the article ”How The Force Velocity Curve Relates to Sports Performance.”  I will be creating an updated APA Version replacing the terms with Max Strength, Explosive Strength, Ballistic Strength and Reactive Strength.

 

 

I hope you found this article useful.

 

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In my last blog I talked about conceptualising the forces acting on the body by using the F-V curve and placing various tennis actions on the curve.   I ask my coaches to do this exercise when they first work in Tennis with APA and so in Part 2 of this blog I will present an example from one of my coaches.

 

 

Before we get to the F-V curve in Part 2 I wanted to comment on an instagram post that @jump.science has wrote:

 

 

For reference in the blog I will refer to the following by number – Maximal strength (1), Strength-speed (2), Power (3), Speed-strength (4), and Speed (5). 

 

First of all I’d like to give a definition for all these terms in case you missed my Force-Velocity Curve for Tennis – Part 1

 

Strength

 

Maximal strength (1) – Maximum voluntary strength is the maximum amount of strength that can be produced voluntarily without electrical augmentation. For the purposes of simplicity I will refer to this as ‘Maximum strength’ and practically speaking this is usually obtained in a laboratory as peak force during a single joint movement and isolated muscle.

 

Just to give you some indications of peak force, I’ve pulled some numbers from a research study- Cormie et al (2007) – Optimal loading for Maximal Power Output during Lower-Body Resistance Exercises.

 

Peak Force- Isometric squat 4250 N; Isometric Mid-thigh Pull (IMTP) – 3900 N; 1RM Back squat (BS)- around 3000 N.  Peak force on 90% Power clean is about the same as an 85% BS- around 2750 N

 

What’s worth noting is that at 60% 1RM on BS you already hit about 80% of 1RM peak force.  This means you can work in a sweet spot of 60% 1RM which is the load that optimises maximal power for the BS but also achieves a high percentage of peak force.

 

Rate of Force Development

 

Rate of Force Development (RFD) = is the change in force divided by change in time and is directly related to the rate of increase in muscle activation by the nervous system.  Although force is directly responsible for the acceleration of an object, one may argue that the faster a given force is attained, the more rapid the corresponding acceleration of a mass.  Thus, RFD can be associated with the ability to accelerate objects.  Therefore, attaining a high average or peak RFD (explosive strength) is associated with high acceleration capabilities.

 

Explosive strength (2) = the peak RFD has been termed explosive strength (PRFD), or stated another way it’s the athlete’s capacity to achieve the peak force in the shortest time.  Some coaches refer to this as ‘strength-speed.’  This has lead to a range of training methods which utilise moderate to heavy loads (e.g., 80-90% 1RM for Olympic lifts).

 

Starting strength (4) = the force generated in the first 30 ms has been termed starting strength and is related to the initial rate of force development. Some coaches refer to this as high speed-strength (e.g., Verkhoshansky).  This has lead to a range of training methods which utilise moderate to lighter loads (30-60% 1RM) and Slow SSC plyometrics (more on this later).

 

 

 

Speed (5) = speed is a scalar quantity and is the magnitude component for the vector termed velocity.  Velocity has both a magnitude (speed) and a direction.  Velocity  = distance / time.  This has lead to a range of training methods which utilise light loads (<30% 1RM) and sprinting and Fast SSC plyometrics (more on this later).

 

Power (3)  = work is an expression of force acting on an object through a DISTANCE and is independent of time or velocity.  In simple terms, a strength measurement of external CONCENTRIC work can be measured using the weight of the bar and the vertical displacement.  Power is essentially a ”work rate,” and can be described by the equation:

 

P = W / T,  since Work = Force x distance –> P = F x d / t but since Velocity = d /t

 

P = F x V

 

Or if you rearrange the equation differently, (F/t x d) = RFD x d

 

When in contact with the ground, the athlete generates power by developing high levels of force in short duration (RFD) and displacing his/her center of mass through an appropriate range.

 

For any given athlete performing a dynamic movement where the center of mass is being displaced, these terms may be used interchangeably. However, in isometric contractions where there is no displacement then there will be high levels of RFD but zero power.

 

This is worth bearing in mind when considering different types of muscle contraction and various training modalities with respect to force application and movement velocity.

What’s his point?

 

Jump.science is calling into question the middle of the curve.

 

”If I’m training for speed/jumping I should definitely sprint and jump.  These are already the ultimate explosive training stimulus.  Compared to these, exercises like loaded jumps and Olympic lifts are relatively slow with long time frames for force production.  Thus they have no explosive benefits to offer.  They can only serve as strength training.

 

Now historically I myself have used explosive lifting to contribute  to overall STRENGTH training volume, and I do not intend to criticise that practice, but obviously heavier lifting is more influential on strength.

 

So if we skip cleans and just deadlift or skip loaded jumps and just squat, do we sacrifice much of anything? Do we need to break our lifting into 4 categories and make sure we hit each one? I would argue No.”

 

So, what he is saying is just skip (2), (3) and (4).  To be fair, from looking at the comments and his reply, he seems to point the finger more at speed-strength (4), especially if you are talking about squatting with less than 30% 1RM as speed-strength.

 

What does the Research Say?

 

In my previous blog I made the point that for untrained athletes Maximum Strength has the effect of developing peak force and also peak RFD at the same time.  So initially I’d agree to focus on that (the F end of the F-V curve).

 

Therefore, once someone has squeezed the juice out of Max strength training we need to look at further ways to get more explosive (increase RFD).

 

 

Training at the Optimal Load

 

One approach to improve power/RFD is to train at the intensity that optimises power output for that movement.  Let’s look at three classic movements- the squat (S), jump squat (JS) and power clean (PC).

 

The Geeky Science on Power Output– Cormie et al (2007) – Optimal loading for Maximal Power Output during Lower-Body Resistance Exercises

 

The JS, similar in nature to the bench throw, is considered a ‘’ballistic’’ exercise in that the deceleration phase is much smaller in comparison with the standard squat movement, where the bar is not released or thrown.

 

Peak power typically occurs just before take-off.  The optimal load for the JS was 0% of 1RM- 6437 W.  Peak velocity 3.66 m/s

 

The 0% 1RM load was light enough for athletes to generate very high velocities (peak velocity: 3.66 m/s) and the body mass provided enough resistance to produce substantial force output (peak force 1990 N). Therefore, this load permitted the most favourable combination of force and velocity.

 

Peak Power in the BS was maximised at 56% 1RM-3250 W; however, power was not significantly different across the loading spectrum.  Peak velocity 1.5 m/s

 

It is speculated that the deceleration phase of the PC would fall somewhere between the JS and S.  The optimal load in the PC occurred at 80% 1RM- 4786 W.  Peak velocity 2.0 m/s (this also corresponds with the peak velocity of a 20% 1RM BS).

 

The mid-thigh pull is a modified version of the hang PC, without the catch that involves the segment of the PC, in which peak power typically occurs (i.e., during the second pull phase before the catch phase).

 

If you think about the vertical velocities in the gym and how they compare to athletic movements such as the jumping events in track & field we have velocities at optimal loading for peak power of 1.5, 2.0 and 3.66 m/s for the BS, PC and JS, respectively.  This compares to 2-5 m/s for the jumping events.

 

Beyond the Force Velocity Curve with Assisted Jumps Training

 

 

I definitely think it is important to train at around 80% for PC and 60% 1RM for BS as it’s the load that maximises power output in these lifts.  These loads correspond with loads recommended in classic protocols used to target RFD (explosive and starting strength) through Max Load Method and Max velocity Method, respectively (see below).

 

 

It just so happens that these loads correspond to the ‘optimal’ load for developing peak power in the back squat and Olympic lifts, respectively.

 

 Daz comment: However, I’d like to state that just because I think it is important to train at these loads to develop explosive strength I am not suggesting to train exclusively at the load that optimises power output for a particular exercise.    For example, with the BS I would favour training at intensities above and below 60% 1RM, and place particular emphasis on training above 60% 1RM to develop maximum strength.

A Word on Olympic Weightlifting

 

Similar to ballistic exercises (which we will come on to next!), weightlifting exercises require athletes to accelerate throughout the entire propulsive phase or second pull, causing the projection of the barbell and often the body in the air.

 

However, they differ from ballistic exercises in that they require the athlete to actively decelerate their body mass in order to catch the barbell.  As we have just seen, the inherent high force, high velocity nature of weightlifting exercises creates the potential for these exercises to produce large power outputs across a variety of loading conditions.  They significantly improve not only maximal power output but, more specifically, power output against heavy loads.  Thus, the use of these movements in training is ideal for athletes who are required to generate high velocities against heavy loads including wrestlers, rugby union front rowers and American football linemen.

 

The Geeky Science on Olympic Lifts- Garhammer et al (1993)

 

Analysis of the Clean- The total average power of the athlete while lifting the barbell from the floor to maximum vertical velocity position was 4191 W, equaling 33.5 W/kg.  Corresponding value for elite women is 21.8 W/kg.  The weight lifted in a snatch is about 80% of that lifted in a clean but total average power output values, however, tend to be very similar- [presumably due to a greater average and peak velocity during the pulling motion].

 

In weightlifting it is of value to determine the power output during the second pull for snatch and clean lifts.  This is a very high-power phase of the pull for a clean or snatch lift and relates well biomechanically to the jerk lift and to vertical jumping.

 

Second pulls begin after the bar has cleared knee height and the lifter has shifted his or her hips forward to keep the bar as close to the body as possible.  Second pulls are of very short duration, typically between 0.10 and 0.20 seconds.

 

The average power output of the athlete during a second pull was 6981 W equaling 55.8 W/kg.

 

Compare these to average power outputs for squats/deadlifts (12.7 W/kg) and bench press (4.6 W/kg).

 

A typical maximum vertical velocity during a clean or snatch pull would be 1.6 m/s and 2.0 m/s respectively, while for a deadlift it would be about 0.6 m/s.  Consider that a deadlift takes 2.0 s from lift-off until finish and the barbell is elevated 0.6 m.  The main reason that the deadlift power output is about one-third of the clean pull is that the deadlift (2.0 s) lasts about three times as long as the clean pull (0.72 s)

 

Because Olympic lifts are so fast for such a large amount of load lifted, the average power and peak power outputs are similar.  But peak power during a lifting movement is higher.  The average power output values are average values over time intervals ranging from 0.1 s to 0.8 s.

 

Garhammer calculated ‘instantaneous’ power outputs for 0.02 s intervals and found values higher than 60 W/kg, which were found for some male weightlifters during entire second pulls and jerk thrusts.  If film analyses were conducted at 0.01 s intervals ‘’instantaneous values of 70-80 W/kg would be likely.  This is comparable to instantaneous power output values of 60 to 75 W/kg reported for vertical jumps.

 

But even though the optimal load in the PC occurred at 80% 1RM which is a common load used in training of Olifts are don’t just train at the optimal load for maximal power output!

 

The use of the optimal load for power development results in a muted ability to improve strength levels which can have significant ramifications when working with athletes who must express high power outputs under loaded conditions. (especially if you are mainly doing unloaded JS!)  Furthermore, training at the optimal load has the inherent limitation of only maximising power output at or near the load that is being trained.

Wrap up on Explosive Strength

 

Although some coaches have questioned the merits of training exclusively at the optimal load, there can be no doubt that there is a place for performing exercises which require higher levels of external opposition.  The optimal load – the load that maximises peak power –  is 60% 1RM for back squat and 80% 1RM for the power clean- loads that can be considered suitable for developing ”explosive strength.”

 

”In achieving the maximum speed of explosive movements, the relevance of maximal strength depends on the level of the external opposition to be overcome: the higher the external opposition, the higher the level of Maximal Strength necessary to ensure the maximal speed of movement.” pg 43, Special Strength Training Manual for Coaches (Verkhoshansky, 2011).

 

Loaded conditions may involve activities such as a collision in contact sports such as American football, rugby and wrestling

 

OR

 

An athlete changing direction where they must apply even greater forces to change the momentum of the system (mass x velocity).  This last point is important because it would be incorrect to assume that the only athletes who need explosive strength are those that have to work against another human being.

 

Tennis example- recall that max strength helps improve our force generating abilities – when movement velocity is zero, which is the case during the very initial movement after being ‘wrong footed.’  In the example below, Rafa Nadal has expected to move to his left and has been wrong footed, so he needs to stop his motion and then sprint off in the opposite direction from a stationary position.  Maximal Strength and the Explosive Strength, expressed in isometric regime will be a key physical quality

 

 

So, the question one always has to ask oneself is, what is the level of opposition to be overcome in your sport? Now by ‘opposition’ I don’t just mean your opponent (as in American Football, Rugby or Wrestling).  Your own inertia is something that needs to be opposed and overcome, and from a static start it requires Maximal Strength and Explosive strength from an isometric position to initiate movement.

 

In a lot of sports movements however, we need to overcome a lower level of opposition- Acceleration phase of tennis serve and ground strokes and most tennis movements within a few metres comes to mind.  This is where ballistic method comes into play.

 

Training for RFD- Ballistic Method

 

Ballistic exercises including the jump squat and bench throw circumvent any deceleration phase by requiring athletes to accelerate throughout the entire range of motion to the point of projection (i.e., take off or release).

 

Typically these exercises are performed across a variety of loading conditions from 10-50% of the 1RM to enable selective recruitment of fast twist muscles fibers and enhanced muscular firing rates. Exercises including weighted jumps, Olympic weightlifting movements, and implement throwing (such as medicine balls) are excellent methods of developing specific strength with a velocity focus.

 

 

This is the category of strength training that @jump.science feels is most pointless.  For completeness, at APA we use 30-60% 1RM for the Jump squat as a go to loading scheme for Ballistic strength.  Full disclosure; the science below doesn’t make a clear case for doing lightly loaded jumps in favour of say plyometrics, so I’ll be coming back to this specific comment from @jump.science in a follow up blog as I don’t want to dodge the question.  But for now let’s look at the overall benefits of ballistic strength training.

 

What does the Research Say?

 

Previous literature has shown significant performance improvements after jump squat training with 30% 1RM (McBride et al, 2002; Wilson et al, 1993) featured in Cormie et al (2010).

 

The reader is also directed to an excellent review paper by Cormie et al (2011)- Developing Maximal Neuromuscular Power- Part 2

 

‘’The use of light loading conditions equivalent to 0-60% of 1RM in conjunction with plyometrics permits individuals to train at velocities similar to those encountered in actual on-field movements.

 

Furthermore, light loads are recommended due to the high RFD requirements and the high power outputs associated with such resistances.  Therefore, ballistics with light load and/or plyometrics are recommended for athletes who are required to generate high power outputs during fast movements against low external loads such as in sprinting, jumping, throwing and striking tasks.

 

It is important to note, however, that these findings are only relevant when light loads are utilised with ballistic and plyometric exercise.  The use of light loads with traditional resistance training exercises is not recommend because such training would not provide an adequate stimulus for adaptation in either force or velocity requirements of such exercises.”

 

Cormie et al (2010)- Adaptations in Athletic Performance after Ballistic Power versus Strength Training

 

Usually ballistics and plyometrics get heaped in one category so it’s difficult to separate their effects.  However, this was one such study that at least had a strength training only and a power training only group, which lifted no more than 30% 1RM, so you can at least delineate high load from low load derived adaptations.

 

The strength training group followed a programme involving the back squat exclusively.  Session 1 – 3×3 at 90% 1RM; Session 2- 3×6 at 75% 1RM and Session 3- 3×4 at 80% 1RM.

 

The power training only group did two sessions per week using body mass jump squats (7 sets x6 reps) and one session per week where they performed 5 sets x 5 reps of maximal effort jump squats with 30% 1RM.

 

It’s a pity they didn’t have a design with three groups- one that did strength, one that did 30% loaded jumps and one that did unloaded jumps.

 

Anyway, in the group of ‘’relatively weak men’’ in the study (1RM around 1.3 x body mass), both experimental groups showed significant improvements in jump and sprint performance with no significant between group differences in either jump (peak power: ST = 17.7%, PT = 17.6%, around 10 W/kg) or sprint performance (40-m sprint: ST = 2.2%, PT 3.6%).   ST also displayed a significant increase in maximal strength that was significantly greater than the PT group (squat 1RM: ST = 31.2%, PT = 4.5%).

 

It was concluded that the ability of strength training to render similar short-term improvements in athletic performance as ballistic power training, coupled with the potential long-term benefits of improved maximal strength, makes strength training a more effective training modality for relatively weak individuals.

 

It is worth pointing out that the power group significantly increased the rate of rise in EMG of the vastus medialus during the 0% 1RM JS test and RFD during isometric squat test.  This was associated with slight modifications in jump mechanics (i.e., a marginally shorter but faster countermovement) and a significant decrease in time to take off specific to ballistic power training with jump squats.

A word on Plyometrics

 

Just so we are clear, plyometrics are ballistic in nature, but they are delineated from specific ballistic exercises within the APA method due to the way these exercises are overloaded.  Typically, they are performed with little to no external resistance, such as with body mass only or light medicine ball, and overload is applied by increasing the stretch rate by minimising the duration of the SSC and/or stretch load by, for example, increasing the height of the drop during drop jumps.

 

Plyometrics can be tailored to train either short SSC movements characterised by a 100-250 ms duration (i.e., ground contact in sprinting, long or high jump), or long SSC movements characterised by duration greater than 250 ms (i.e., countermovement jump [CMJ] or throw).

 

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This is a follow up post, you can read Part 1 here which focuses on the Block periodisation model used in Triphasic training.

 

 

The triphasic method is only part of the entire training system Cal uses; the triphasic method refers to the ‘strength’ phase (also known as the ABOVE 80 block), but there is also a ‘power’ block (55-80) and a ‘speed’ aka ‘peaking’ block (LESS THAN 55).  All in all this represents a period of approximately 12 weeks from start to finish (not including deload weeks).

 

In this Part 2 we will focus on the loading parameters used in the triphasic method.

 

Below is a intro to some of the topics/statements made that caught my attention, so if they interest you too then you’ll want to keep reading:

 

Strength & Power

 

• The key to improving sport performance isn’t about who is the strongest; it’s about producing more force in less time- who has the narrowest V wins!
• This results when an athlete can absorb more force eccentrically- meaning the body can’t generate more force than it can absorb maximally
• The neurological system is stimulated at its highest level at loads that attain the highest power outputs
• The most important component of power, in relation to sports performance, is time
• Strength comes before power- don’t put the cart before the horse

 

? The general principle of having a strength base is nothing new but the focus of attaining high power outputs throughout the strength block was a new concept for me ?

 

Loading parameters

 

• Loads chosen for strength block would ordinarily correspond with an RM of 4RM, 2RM and 6RM respectively.
• Loading parameters within strength blocks are focused on preservation of power output – therefore to ensure the quality of work remains high, sets in the ABOVE 80 BLOCK are limited to singles/doubles for medium day (82-87% 1RM), singles for high intensity day (90-97% 1RM) and three to four reps for low intensity day (75-80% 1RM).
• In the 55-80 BLOCK it is possible to train high force at high velocity- due to addition of a powerful SSC!
• In the BELOW 55 BLOCK sets are based on time – as opposed to performing a prescribed number of reps

 

? Probably the last points on the strength loading parameters were the ones that really stood out for me so we will cover this in a little more detail below ?

 

One thing to state having read the book, it is clear that the three phases I have mentioned (strength, power and speed) follow a GPP phase which is not discussed in the book.  So I can’t really comment on the specifics of what Cal might recommend to do prior to starting triphasic training.

 

Loading Parameters

 

One of the main principles is to ‘stress the body optimally,’ meaning work must be completed with a purpose and focus is on quality of work, with an emphasis on speed of movement as this is closer to the sports demands.

 

When training at high-speed, intensive loads are accompanied by the largest changes in the nervous system apparatus of muscle – CNS, myelination–sarcoplasmic reticulum (site of calcium release, facilitates muscular contraction, and the myoglobin and creatine phosphate contents – So it’s important to train with High Speed Methods.

 

Furthermore, control of the programming through – Intensity and Duration should be the focal point of the program for that day.  This is controlled by having variable Intensity throughout the week (strength & power blocks),  and Timed sets for the speed focused blocks.

 

The Intensity variation is the focal point of the Triphasic ABOVE 80 Strength block.

 

Above 80 Block – Triphasic Method

 

The Triphasic Method is based on performing 2-3 weeks each of eccentric, isometric and then concentric based training.

 

The intensity is undulated with the principle that Monday is medium intensity-medium volume (the ‘performance’ zone)- Wednesday is high intensity low volume ‘above performance’ zone- and Friday is low intensity-high volume (below performance zone).

 

 

The ECCENTRIC and ISOMETRIC work will take place on a Monday (DAY 1) and Friday (DAY 3):

 

Block 1

 

• Day 1 = ECCENTRIC (5-6 seconds 1-3 reps, 2-4 sets) –> 82-87% 1RM
• Day 2 = Concentric (Reactive 1 rep, 1-4 sets) –> 90-97% 1RM
• Day 3 = ECCENTRIC (6-7 seconds 2-4 reps, 2-4 sets) –> 75-80% 1RM

 

Block 2

 

• Day 1 = ISOMETRIC (2-3 seconds 1-3 reps, 4-5 sets) –> 82-87% 1RM
• Day 2 = Concentric (Reactive 1 rep, 1-4 sets) –> 90-97% 1RM
• Day 3 = ISOMETRIC (3-4 seconds 3-4 reps, 4-5 sets) –> 75-80% 1RM

 

Block 3

 

• Day 1 = Concentric (2-3 reps, 3-4 sets) –> 82-87% 1RM
• Day 2 = Concentric (Reactive 1 rep, 1-4 sets) –> 90-97% 1RM
• Day 3 = Concentric (3-4 reps, 3-5 sets) –> 75-80% 1RM

 

The running volume could also follow this pattern:

 

• Day 1 = Train at performance Zone – sprints over 15 sec, or under 10 sec with recovery under 20 sec
• Day 2 = Under Distance Training – Short duration High Stress, sprints under 10 sec and full recovery
• Day 3 = Longer Distance Running / Tempo work / Bodybuilding

 

⭐️ The key thing here is that Loading parameters within strength blocks are focused on preservation of power output – therefore to ensure the quality of work remains high, sets in the ABOVE 80 BLOCK are limited to singles/doubles for medium day (82-87% 1RM), singles for high intensity day (90-97% 1RM) and three to four reps for low intensity day (75-80% 1RM).  This allows the loads to be lifted explosively as they would ordinarily correspond with a 4RM, 2RM and 6RM.

 

This also allows gives the athlete opportunity to recover from Monday session so that they can attack the midweek session with highest intensity.  This was a game changer for me because everything I have learnt until now about the goal of strength training is to maximise motor unit recruitment, which we do by working at above 85% 1RM, as this provides time for a muscle to recruit its high threshold motor units.

 

⭐️ Usually with a traditional strength programme if you are a novice working up to a 5RM for the first time, you might follow a programme with a squat in the programme 2-3 times a week and each week is building up to 85% 1RM over 4 weeks (75–>80–>82.5–>85%).  However, Cal states that with traditional strength methods the motor units are fatigued before the completion of the movement, resulting in decreased velocity of the bar and a lower power output.

 

The Triphasic programme uses loads corresponding to 4RM, 2RM and 6RM respectively so the loading parameters are clearly above the 5RM (85% 1RM) intensity level but the focus is on maintaining explosiveness.  In my opinion the triphasic programme is suitable for someone who has probably been through several traditional strength cycles prior to the Triphasic method to build up their 5RM and 3RM and prepare for the heavier loads.  It wasn’t mentioned in the book but I believe there is a SUPRA-MAXIMAL version of the loading which is reserved for Advanced athletes.  Again, I can’t comment on this as it wasn’t mentioned in the book but there is definitely strong research for supra-maximal loading, and perhaps I can go into that in another post.

 

• Day 1 = 110-120%
• Day 2 = 90-97%
• Day 3 = 105-110%

 

 

Progression of Loading Parameters Week 1-3:

 

The triphasic method can be applied for 2-3 weeks for each block.   In general it is recommended to build the intensity from the low end of the range to the high end of the range over the 2-3 weeks.

 

For example:

 

DAY 1

• Week 1 = 82.5%
• Week 2 = 85%
• Week 3 = 87.5%

 

DAY 2

• Week 1 = 87.5%
• Week 2 = 90%
• Week 3 = 92.5%

 

DAY 3

• Week 1 = 75%
• Week 2 = 77.5%
• Week 3 = 80%

 

Final considerations:

 

⭐️ When programming for assistance work, don’t worry about the tempos, as additional emphasis on eccentric or isometric work outside of the main lift will exhaust the neurological system of the athlete.  All assistance work should be performed within the loading parameters for that day, e.g. 82-87% 1RM or 75-80% 1RM

 

⭐️ You should change up the means you use from DAY 1 to DAY 3 by selecting a training means on DAY 3 that would be considered a less stressful version of the compound exercise chosen on DAY 1.  So for example, if you chose a Barbell bench press on DAY 1 you could choose a Dumbbell bench press on DAY 3.  This is because the athlete and their nervous system are fatigued by this point and aren’t able to handle high intensities any longer.

 

⭐️ You can change up the means you use from block to block so that your athletes don’t get bored coming in and doing the same thing week in week out.  So for example, the athlete could perform a box squat in block 1, a box squat with bands in block 2 and a conventional back squat in block 3.

 

55-80 Power Block

 

The Intensity variation is the focal point of the Triphasic 55-80 Power block as well.  But there is an extra layer of loading parameters – biometric measurements- to monitor training quality.  More on this in a bit.  Remembering that the power suffers after the third repetition of an exercise, the only sensible answer is to end the set and save energy for a high quality second set.

 

Now that the load is lighter a lot of coaches make the mistake of assuming that just because an athlete can do more reps with less weight, they should.  Wrong!  According to Cal, emphasis must always be placed on quality, high level neural work.

 

 

⭐️ I would encourage you to read pages 242-258 yourself as Cal does a terrific job of explaining how it is possible to work at high force at high velocities.  Cal mentions that the idea that force and velocity are dependent variables (meaning as Velocity goes up Force goes down) is correct in ISOLATED muscle tissue.  The original experiment by A.V Hill (1953) showed that as they increased the force applied to the muscle, the rate of muscle shortening (velocity) decreased.  Thus the hyperbolic curve was born.

 

 

”However, when looking at explosive, dynamic movement, its application falls short.  The curve failed to include one HUGE variable that is pertinent to sports performance – the series elastic component of dynamic contraction.  When you include the extra energy by the stretch shortening cycle (SSC) during full speed dynamic movement.  When lifting moderate loads (55-80 percent), the addition of a powerful SSC makes it possible to develop high levels of force at high velocities.

 

According to the hyperbolic curve the highest power outputs would occur somewhere around 50 percent of the athlete’s 1RM.  This is a classic example of taking research and prescribing it to a population that it is was never intended for – athletes.   You have to recognise that the force-velocity curve as you know it is a romanticized view of how the body works.  It ignores the impact of the SSC as well as neural inhibition, motor unit recruitment, and the stretch reflex.  Sure, this way is simpler to understand and programme for, but it won’t maximise the power producing abilities of your athlete.”

 

The work by Dr. Paavo Komi in 2000 is really insightful and you can read the full article ? Komi (2000) Stretch-shortening cycle – study of normal and fatigued muscle

 

 

It shows that in vivo muscle contractions (meaning live tissue), the hyperbolic curve actually shows a parabolic shape.  Instead of bowing inward, the line bows outward.  The implications of this are that it is possible to produce high forces at high velocities.  As stated in Triphasic book, this explains why Dr.Hatfield was able to demonstrate that training with 55-80 percent of an athlete’s 1RM was optimal for retaining the highest power outputs and teaching an athlete’s body to develop high rates of force development.

 

Getting back to the practicalities, the Intensity variation is the focal point of the Triphasic 55-80 Power block as well.  But there is an extra layer of loading parameters – biometric measurements- to monitor training quality.  Biometrics is the science of measuring and analysing biological data- in this case measuring fatigue with ‘velocity drop off.’  The gold standard is the Tendo unit.  They measure the bar speed of every rep.  At APA we have a Gymaware unit.

 

A simple inexpensive way to simulate the biometric measure of the Gymaware unit is the ”timed-set drop off” method.  You begin a stopwatch precisely when the first movement downwards begins.  The coach then stops the watch exactly after the last rep is locked out.

 

Cal uses a 3-7 percent drop off when using hand-timed biometric measures because there is a greater range of variability by the timer.  If using the tendo unit he will use a lower  percentage as the cut off points (1-3 percent).  The drop off percentage used is dictated by the amount of recovery time the athlete has before returning to similar forms of stress.

 

Keep in mind the drop off is based on the athlete’s best set.  It isn’t uncommon to see an athlete get better times three to four sets into the exercise due to potentiation effects.  This form of biometrics is simply one way in which a coach can use the athlete’s readiness to gauge how much they will do that day to ensure that optimal fatigue is applied and maximal gains achieved.

 

 

This method is best applied on the max effort day where you are doing single reps.  The idea is that [in theory] if you are squatting for example on Monday, and you want to do it 24 hours later then using the Tendo unit you would cut the sets when his bar speed on the singles dropped by 1-2%.  This strategy might be used if you are trying to get a strength gain where you need to train the motor skill to get better and do it as often as you can.

 

A 2-4% drop off works when you plan to return to the same stress 48 hours later (Monday –> Wednesday) and as much as 5-6% when you plan to return to it 72 hours later (Monday –> Thursday).

 

In total you will do 4-5 sets and 1-3 high quality reps per set on the high intensity (72-80%) day.  However, if are using the tendo unit it may be you do many more than 1-3 reps if you are doing them as single clusters AND the athlete has a high work capacity and can keep the velocity within 2-4% drop off.

 

Cal described one of the most amazing results he had ever seen where an athlete with a large work capacity potential performed his training sets for roughly four sets of squats at a body weight of 205 pounds.  He was using 295 pounds and would do one repetition, rest 15 seconds, and do another repetition.  He achieved a 3-4 percent drop off as the guideline and was able to do 31 repetitions in one set and not drop-off more than 3 percent of his bar speed during the set.  That particularly day, the athlete did over 70 repetitions of the back squat at 295 pounds at a very high velocity.

 

Below 55 Speed Block

 

 

• Day 1 = 35-40%
• Day 2 = 45-55%
• Day 3 = 25-30%

 

All 3-5 sets.  Reps are based on Time.

 

There are actually several methods that Cal uses in this phase- all related to something called ‘Antagonistically Facilitated Specialised Method (AFSM)’ which I will probably cover in a separate blog.  But as it relates to the squat it is known as ‘High velocity strength training,’ with loads less than 55% of 1RM.

 

The main loading parameter focuses on ‘Timed Sets.‘  You are training specifically for the competitive event and you select time periods that match with the energetic demands of the sport- training at, slightly above and slightly below competition time.

 

Give athletes the lowest dose of medicine you can until it stops getting them better!  At that point you need to up the dosage!

 

I hope you found this article useful.

 

Remember:

 

• If you’re not subscribed yet, click here to get free email updates, so we can stay in touch.
• Share this post using the buttons on the top and bottom of the post. As one of this blog’s first readers, I’m not just hoping you’ll tell your friends about it. I’m counting on it.
• Leave a comment, telling me where you’re struggling and how I can help

 

Since you’re here…

…we have a small favor to ask.  APA aim to bring you compelling content from the world of sports science and coaching.  We are devoted to making athletes fitter, faster and stronger so they can excel in sport. Please take a moment to share the articles on social media, engage the authors with questions and comments below, and link to articles when appropriate if you have a blog or participate on forums of related topics. — APA TEAM

 

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