Training Theory Parts 4 & 5

Here is Part 4 of Dr Brad DeWeese’s Training Theory presentation at the International Coaching Enrichment Certificate Program. Click here for Part 1 and Parts 2 & 3.

Key points Part 4:

Structure High Intensity sessions

  • Dynamic warm up
  • Plyometrics/Explosive work – jumps, med ball throws
  • Velocity work always first > slower maintenance work > weight training
  • Eccentric loading at the end of the speed session, preferably before the weight training

Low Intensity Sessions

  • “Chicken soup” – Charlie Francis
  • Active low intensity recovery on days off reports better feelings from athletes
  • Use the scientific research to plan “heavy” and “light” days, or you’re asking for average practices due to lack of recovery through proper planning
  • “Light” days must not interfere with mTOR pathway
  • Charlie Francis – high days and low days – no middle ground

Elastic Strength Development

  • Miometric – concentric jumps onto mats
  • Concentrate on concentric component, no fatigue from landing due to absorption of forces (mats, sand pits etc)
  • Isometric – low level depth landings
  • Land on mid-foot to forefoot in preparation for future phase (rebounding to jump)
  • Plyometrics – Progressing to consecutive jumps, an increase in strength with help with the ability to tolerate forces and reproduce into next jump

Speed Development

  • Acceleration > Transition > Velocity > Competition Speed
  • Acceleration: Sound biomechanics, generating propulsive forces and momentum
  • Incline sprinting – ground meets the foot
  • Sled pulls, sled pushing
  • Transition: acceleration holds, remedial fly-ins
  • Velocity: Race modelling (in’s and out’s, fly-float-fly)
  • Race modelling – motor cortex sends quick signal to contract/relax = fast signal > slow signal creates intra-run potentaition
  • Competition Speed: complete runs, race simulation

Key points Part 5:

Progressions of Strength Training

  • Strength Endurance > Maximal Strength > Absolute Strength > Speed Strength > Explosive Speed
  • Strength and power athletes who have increased aerobic ability produce ATP at faster rates, resynthesize PCr quicker, and record lower RPE scores in high intensity sessions
  • Immediate feedback to coaches and athletes is critical
  • Testing every 4 weeeks
  • Squat and Counter movement jump at bodyweight, 10, 20, 40, and 60kg – Power and flight time
  • Body Composition
  • Isometric Mid-Thigh Pull – Force, RFD, Impulse
  • Sprint Speed – contact time
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