Download as PDF, PPTX
Uploaded byMike Young
Biomotor Development for the Speed-Power Athlete
The document outlines strategies and principles for developing biomotor abilities in speed-power athletes, emphasizing the importance of strength training, power development, and neuromuscular coordination. Key concepts such as acceleration characteristics and vertical force production are discussed, alongside specific training methods, including Olympic lifts and sled pushes. Additionally, it highlights the need for careful planning and organization of training elements to ensure they complement each other for optimal athletic performance.
More Related Content
![High-Intensity Training [YLMSportScience 2015]](https://cdn.slidesharecdn.com/ss_thumbnails/hitylm2015-full-150912191025-lva1-app6892-thumbnail.jpg?width=640&height=640&fit=bounds)
Similar to Biomotor Development for the Speed-Power Athlete
Biomotor Development for the Speed-Power Athlete
- 1. BIOMOTOR DEVELOPMENT FOR SPEED-POWERATHLETES MikeYoung, PhD Whitecaps FC -Vancouver, BC Athletic Lab - Cary, NC
- 2. While primarily asoccer fitness coach and sport scientist now, in my previous life I coached national & international competitors in a variety of speed-power related activities
- 9. Power Output isthe common denominator
- 10.
- 11.
- 12.
- 13.
- 14.
- 15. So, tell mewhat you want to accomplish with training.... What is most important? I want to understandhow to make people fast & powerful! All of it?
- 16. ACCELERATION CHARACTERISTICS • Velocity @10m:~8.2 m/s • Ground ContactTime: ~0.17 sec • Height of foot @ 1st step: 12-30cm • Stride Frequency: 3.6-4 Hz • Stride Lengths: ~1.5m first step
- 17. MAXIMAL VELOCITY CHARACTERISTICS • MaximalVelocity: ~12.8 m/s • Ground Contact Time: ~0.08 sec • Stride Frequency: ~5 Hz • Stride Velocity: ~300 deg / sec • Stride Lengths: 2.25-2.7m
- 18. What do the experts haveto say?
- 19.
- 20. Charlie Francis To gofaster, you need more force
- 21. The main characteristicof elite sprinting is....transporting elastic energy from one leg to the other in the flight phase and directing the GROUND REACTION FORCES in stance. Frans Bosch
- 22. The key tohuman speed is simple: applying large mass- specific forces to the ground quickly Dr. Peter Weyand
- 23.
- 24.
- 25. The goal isto keep the goal the goal
- 26.
- 27. THE MEAT MACHINE • Absorbshock and control vertical collapse during support • Balance and control of upper extremity • Forward and upward propulsion • Control direction changes in center of mass
- 28. The Nervous System....hard wiringfor success
- 29. To Sprint Faster....Sprint!
- 31.
- 32. NEWTON’S 4th LAW Fat(or any excess body mass) don’t fly
- 33.
- 34.
- 35.
- 36.
- 37.
- 38.
- 39.
- 40.
- 41. Could several capacities fall undera single umbrella?
- 42. instead of thinkingthis...
- 43. Think this... Maximum StrengthSpeed Few TimeConstraints ConcentricDominant ExtremeTimeConstraints EccentricDominant LessReflexive MoreReflexive OvercomingInertia MaintainingInertia
- 44.
- 45.
- 46.
- 47. THE REAL REASONWETRAIN Almost every physical quality relevant to speed & power falls under the umbrella of (neuromuscular) coordination By considering physical qualities as outcomes of inter & intramuscular coordination we simplify the training method and place stimuli on a continuum rather than in different bubbles
- 48. Building a BiggerEngine
- 49.
- 50. Training for Low-EndPower* General Specific Weight Train Hills Sled Push Resisted Sprints Short Jumps / Multi-Throws Acceleration Sprints Quad / glute dominant, Horizontal vector, Concentric, Longer RFD *sprint specific
- 51. GENERAL MEANS FOR DEVELOPINGLOW-END POWER
- 52.
- 53. “Do I reallyneed to lift?”
- 54. “...there is sufficientevidence for strength training programs to continue to be an integral part of athletic preparation.” “Do I really need to lift?”
- 55. OLYMPIC LIFTS from floor.power clean emphasis. 1-3 reps / set. 5-10 sets.
- 56. Exercise Absolute Power(Watts)Absolute Power (Watts) 100kg Male 75kg Female Bench Press 300 Back Squat 1100 Deadlift 1100 Snatch 3000 1750 Snatch 2nd Pull 5500 2900 Clean 2950 1750 Clean 2nd Pull 5500 2650 Jerk 5400 2600 POWER DEVELOPMENT *Total pull: Lift-off until maximal vertical velocity **2nd pull: Transition until maximal vertical barbell velocity
- 57. Exercise Absolute Power(Watts)Absolute Power (Watts) 100kg Male 75kg Female Bench Press 300 Back Squat 1100 Deadlift 1100 Snatch 3000 1750 Snatch 2nd Pull 5500 2900 Clean 2950 1750 Clean 2nd Pull 5500 2650 Jerk 5400 2600 POWER DEVELOPMENT *Total pull: Lift-off until maximal vertical velocity **2nd pull: Transition until maximal vertical barbell velocity Even if use of Olympic lifts are inappropriate due to lack of equipment, low teachingexpertise, or athleteinexperience; the basicprincipals should still be incorporated (externally loaded, multi-joint, lower body explosive movement)
- 58. SQUATS all variants. fulldepth. 2-6 reps / set. 4-7 sets.
- 59. RESISTANCE TRAINING UPPER BODYPULL, PUSH, CORE, AND UNILATERAL STRENGTH
- 60. SLED PUSH Masquerading asAcceleration Development Since the 90s
- 61. SLED PUSH Effective Strength& Conditioning Tool if Used Appropriately
- 62. SHORT JUMPS SLJ, STJ,etc. overcoming inertia. 10-30 jumps / contacts.
- 63. MULTI-THROWS OHB, BLF, etc.full effort. 10-30 throws.
- 64.
- 65. SPECIFIC MEANS FOR DEVELOPINGLOW-END POWER
- 68.
- 69. •Resisted sprints canimprove speed* •When load is appropriate kinematics are unaffected •Optimal load produces ~10-20% speed decrement
- 70. •Length: 10-40m •Load: Baseon quality of movement & speed •Rest: 30-60 sec / 10m •Volume: 200-360m •~10% Rule
- 71. <40m per rep~1’ rest / 10m <300m total volume
- 72. B U il d i n g a S t i f f e r S p r i n g
- 73. Vertical force productionis the key component of top-end speed and that in turn influences the ability to maintain a slight increase in stride length and stride frequency Dan Pfaff
- 74. Vertical forces becomepredominant in the maximal velocity phase. Much of the horizontal momentum needs have been established, so vertical force generation becomes critical. These vertical forces enhance stride length and posture. Boo Schexnayder
- 75.
- 76. Training for Stiffness* GeneralSpecific Weight Train Downhill Running Olympic Lifts Assisted Sprints Stiffness Jumps Maximum Velocity Sprints Hip extensor dominant, Vertical vector, Eccentric, Short RFD, Elastic / reflexive *sprint specific
- 77. GENERAL MEANS FOR DEVELOPINGELASTICITY
- 78.
- 79. Olympic Lifts floor &hang. power clean & snatch. 1-2 reps / set. 5-10 sets.
- 80. ECCENTRIC OVERLOAD 110-120% MAXIMALLOAD. NOT FOR NOVICES.
- 81. COMPLEXES work downstream onF-V curve. rest between sets. low volumes
- 82. I like STRONGbutts and I can not lie....
- 85. TRAIN THE CHAIN(THE POSTERIOR CHAIN)
- 86.
- 87. DEPTH DROPS low drops.minimize amortization. low volumes.
- 88. DEPTH JUMPS extreme heightsunnecessary. low volumes.
- 89. VERTICAL EMPHASIS PLYOS emphasizevertical displacement of the COM not the feet
- 90. STIFFNESS JUMPS minimal amortization.short contact.
- 91. SPECIFIC MEANS FOR DEVELOPINGELASTICITY
- 92. DOWNHILL RUNNING minimal grade.overspeed. supra-maximal eccentric.
- 94. Maximum Velocity Sprinting •Means: •FlyingSprints •Variable Speed Sprints •Short Speed Endurance •Length (in MaxV): 10-40m / rep •Rest: 20-60 sec / 10m •Volume: 200-300m
- 95.
- 96.
- 97. •Overload •Rest & recovery •BiomotorBalance •Compatible & complimentary Training is a Process
- 98.
- 99.
- 100.
- 101. RE-EXAMINING HARD /EASY Traditional training methods have alternated hard and easy days to facilitate recovery New technology and better understandings of the body and training stimulus permit better options
- 102. ALTERNATION OFTRAINING MEANS • Byalternating high and low CNS an athlete can allow some systems of the body to rest while others are recovering • Alternatively, one could split activities by eccentric and concentric dominance
- 103. High-Low CNS • HighCNS: higher intensity, maximal efforts of higher load or speed of movement • Low CNS: lower intensity, aerobic, higher work capacity Ecc-Conc Demand • Eccentric dominant: typically higher velocity involving decelerative forces • Concentric dominant: typically higher force, lower velocity involving accelerative forces
- 104.
- 105.
- 106.
- 107.
- 108.
- 109. • Current understandingsof energy systems indicate that there is an aerobic stimulus from many activities previously deemed purely anaerobic • Aerobic training plays a support role to the speed-power athlete but can quickly be overemphasized • Intermittent activities rather than steady state are a preferred option AEROBIC FITNESS
- 110. WORK CAPACITY isa far more relevant form of endurance for the speed power athlete
- 111. WORK CAPACITY isa far more relevant form of endurance for the speed power athlete Body Weight Strength General Endurance Circuits Weight Circuits Kettlebell Complexes Med Ball Circuits
- 112.
- 113.
- 115. Do you like SeaFood?
- 116. Do you likeseafood ice cream?
- 117. Things that aregood separately may not be good together! Make sure training components are compatible & complimentary
- 119.
- 120. Everyone has the“bricks”
- 121. How you arrangetraining modules is just as important as what you arrange
- 122. Some things youshould never do
- 123. Some things youshould never do dedicated steady state aerobic conditioning too much anaerobic-glycolytic training mixing stimulus...interference effect neglecting the role of rest unscripted, poorly planned static flexibility training
- 124. Know what capacities needto be trained & what trains them Simplify by placing allphysical capacities on a single continuum Move from general to more specific training means Focus on quality ofmovement & effort Keep the goal the goal Attain biomotor balance
- 125.