PLANNING FOR 2019 PART 9

- Haltere long jumps: hold weight plates in each hand...use 4 - 6% bodyweight loading...works through increasing concentric ground reaction force

- for hypertrophy you only 10 sets/week/muscle group for maximum muscle growth...5 sets/week is the minimum...do 4 weeks of 10 sets followed by 2 weeks of 5 sets

- Sprinting isometrics training program

- Swing block method for strength: week 1 do a  5 rep max test...week 2 do 5 x 5 @ 75% of 5rm...week 3 do 5 x 5 @ 82.5% of 5rm...week 4 do 5 x 5 @ 90% of 5rm...week 5 do 8 x 1 @ 90 - 95% with 3 - 4mins rest btw singles...week 6 use a repetition/bodybuilding program...week 7 use a full deload week...week 8 retest 3rm and repeat

- Isometric strength is the type of strength that makes elite sprinters faster then anyone else and is the ability to produce greater isometric force in 1/10th of a sec against an isometric resistance in the hip, knee and ankle joint through both flexion and extension...the Hoffman isometric method – 1 x 10sec max overcoming isometric/exercise in the midrange range of motion or you could work 10secs for the top/middle/bottom of each lift...Inno Sport/Jay Schroder method – extreme isometrics x 5mins with or without breaks...functional  isometrics – isometric push off high pins x 3 – 10secs...can use in French contrast with isometric x 5secs/depth jump over hurdle x 2/speed squat x 3 @ 40%/band assisted jump squat x 3...sprint specific isometrics – Alex Natera style

- Isometric program: weeks 1/2 – neural/isometric based, week 3 – structure based (normal up and down training), weeks 4/5 – neural/isometric based, week 6 – structure based...neural driven athletes have the best gains from isometrics

- 10 Week Triphasic program

- To decrease muscle slack try drop catch band back squat x 3 / high step bottom jump with reset x 3 / band assisted drop squat with reset x 3

·       - jump squats at a load equal to your bodyweight (bodyweight + bodyweight load) produces only 16% less force then a 1 rep max attempt

·        - For bulgarian split squats holding the load on the back leg side provides better vastus lateralis/glute medius/lateral trunk activation

      - Back up track speed sessions the next day with a lower body weights session to go a bit deeper into the motor unit's that may have gone untouched the day before

      - To decrease the golgi tendon organ affect use supramaximal training

·       - If you improve strength without a subsequent improvement in coordination then performance will decrease

      - For legs start with with single leg training, move to 2 leg then go back to single leg for the long term