Complete Off-Season Workout Program

[jonmd123]

Here is a video of that dynamic warm up I talked about. Depending on the athlete, we'll add in a few more movements, but these are the primary ones. We'll do all of these movements for 80 feet, but you can use whatever space you have available.

[mlgpro]

Thanks. I plan to actually work out with weights from now on. What do you think about the hip flexors? Jamaican sprinters train them a ton. I found this study:
http://www.ncbi.nlm.nih.gov/pubmed/16095411

[mlgpro]

This is the exercise that was done in the study to strengthen the hip flexors:



I have access to the full journal btw. That movement seems very similar to leg drive in sprinting.

[jonmd123]

Thanks. I plan to actually work out with weights from now on. What do you think about the hip flexors? Jamaican sprinters train them a ton. I found this study:
http://www.ncbi.nlm.nih.gov/pubmed/16095411

I think they are important to train. However, I'm not a fan of the exercise you showed above. The hip flexors do most of their work while the hip is still extended. Using resistance bands, you train the hip flexors in a flexed position, which isn't ideal in my opinion.

I prefer this exercise (I usually put both elbows down):

http://www.xlathlete.com/view_exerci...ercise_id=2840

[mlgpro]

I think they are important to train. However, I'm not a fan of the exercise you showed above. The hip flexors do most of their work while the hip is still extended. Using resistance bands, you train the hip flexors in a flexed position, which isn't ideal in my opinion.

I prefer this exercise (I usually put both elbows down):

http://www.xlathlete.com/view_exerci...ercise_id=2840

Alright so I'll begin your training program + sprints and hip flexor work. Can you PM me it? Thanks a lot!

[jonmd123]

Alright so I'll begin your training program + sprints and hip flexor work. Can you PM me it? Thanks a lot!

You'll have to PM me your email.

[jonmd123]

Here is a great article just published on the science of sprinting - http://www.strengthandconditioningre...rts/sprinting/.

This really stuck out to me:

"Resistance training using a range of exercises appears to be effective for improving sprint running performance in athletes. Using lighter loads and faster bar speeds does not appear to produce better results than heavy loads and slow bar speeds."

[mlgpro]

Here is a great article just published on the science of sprinting - http://www.strengthandconditioningre...rts/sprinting/.

This really stuck out to me:

"Resistance training using a range of exercises appears to be effective for improving sprint running performance in athletes. Using lighter loads and faster bar speeds does not appear to produce better results than heavy loads and slow bar speeds."

Just ordered a sled after reading that. Thanks!

[theFutureD]

What are your thoughts on the Barbell Bulgarian Split Squat?

How well does that translate to vertical?

[jonmd123]

What are your thoughts on the Barbell Bulgarian Split Squat?

How well does that translate to vertical?

I like them. I add them in once a week for virtually all my program. Always in the the front racked position unless there is an issue with holding the bar.

They should transfer well to jumping ability. I suppose if you could only do one exercise, a bilateral squat would transfer better, but I essentially have two squat days in my 3-day a week program, so I do both.

[jonmd123]

Here a quick little video I did on three of my favorite methods for developing power. I will do a short write up on how to implement the three methods later today, but I wanted to get this video up first.

[theFutureD]

Here a quick little video I did on three of my favorite methods for developing power. I will do a short write up on how to implement the three methods later today, but I wanted to get this video up first.

Enjoyed the video. Interested about the first method... so you start your first working set with a heavy weight or you start your first set with a heavy weight? And then after say 2-3 mins you go into a set with lower weight, right?

[DCSpartan]

Nice work, I just subscribed to your youtube channel.

[jonmd123]

Enjoyed the video. Interested about the first method... so you start your first working set with a heavy weight or you start your first set with a heavy weight? And then after say 2-3 mins you go into a set with lower weight, right?

The first set is a "primer." I would consider the second set your first working set. Yes, you would want to be fully rested before the lighter set.

[jonmd123]

Here is the short write up I did for Stack.com on my previous video






In the world of athletics, power is king. To develop this power, athletes need to perform explosive workouts. By performing these explosive workouts, the body learns to recruit more motor units in a shorter amount of time resulting in greater rate of force production (i.e. power). Using the following advance training methods, athletes will be able to improve their power allowing for greater explosiveness on the field.


Contrast Training

Contrast training can be defined by performing an exercise at or near an athlete’s one rep max followed by a lighter set of the exercise. The rest period between these two sets can range from 1-3 minutes. By performing a heavy set followed by a drop set, the body remains “primed” for the heavier weight, but because the lighter weight is on the bar, it is able to move the bar with greater velocity.


Complex Training

Similar to contrast training, complex training uses a heavy strength training exercise followed by a plyometric. In this case, rest can range from 0-30 seconds between the exercises, with a longer 3-5 minute rest between each complex.

Both of the methods above take advantage of post activation potentiation (PAP) – an acute response by the body that allows for a short-term increase in power. The exact way in which this works in unknown, but it is thought that lifting a weight at or near an athlete’s one rep max “primes” the body to activate more motor unit in a shorter amount of time.


Accommodating Load Training

Accommodating load training generally employs the use of bands or chains to accommodate the athlete’s natural strength curve of the specific movement. For example, an athlete might be able to quarter squat 300 pounds, but can only full squat 200 pounds. In this scenario, the athlete would either need to pick a weight that was too light at the top of the movement or too heavy at the bottom of the movement. However, using bands or chains the athlete can develop both ends of the movement by decreasing the load at the bottom, but increasing it at the top.

Using accommodating load training also improves the power of the movement by removing “sticking points” at the more challenging positions of the movement. This allows the athlete to accelerate the bar through the whole movement, creating more power.

[jonmd123]

Here is that finished article I did for Stack.com as well as an example of the sets/reps that you might use for each training method - http://www.stack.com/2015/11/11/3-ad...nd-run-faster/

I also wanted to link you to a brand new study showing that using accommodating resistance can have a PAP effect where using straight weight did not. I find this interesting because I personally have never seen a study comparing the two training methods - http://journals.lww.com/nsca-jscr/Ab...s_From.16.aspx.

[jonmd123]

I thought this would be helpful for all of you that are trying put on some size.

[jonmd123]

Which exercise is better for athletic performance, the squat or the deadlift? Ideally, you would do both, but if I had to choose one, I would pick the deadlift. If you look at the body's joint angles at the moment of take-off, they much more resemble a deadlift compared to a squat. I feel this holds true in sprinting as well.

Just some food for thought as I feel the deadlift is an extremely under utilized exercise for high school athletes.

[theFutureD]

Which exercise is better for athletic performance, the squat or the deadlift? Ideally, you would do both, but if I had to choose one, I would pick the deadlift. If you look at the body's joint angles at the moment of take-off, they much more resemble a deadlift compared to a squat. I feel this holds true in sprinting as well.

Just some food for thought as I feel the deadlift is an extremely under utilized exercise for high school athletes.

TBH.. I like the squat a lot and I feel like I was perhaps at most strongest when I had 2xBW squat, but can't say that I haven't been enjoying the benefits of the deadlift as well.. increased vert, stronger, quicker, bigger...dunno my abs are kinda weaker in comparison to when I had 2xBW squat... is it the way I squatted (low bar in comparison to high right now) or maybe something else... dunno. Either way, the deadlift is amazing and it's a true test of strength.

Just checked out the blog... it looks great and it has great content. Keep adding articles about sports performance, and I will continue to follow this ish tbh.

BTW.. I gotta ask. I've heard that contrast training is often used in season... now is it used for brief period of time when you want to peak or is it used consistently for the course of the season?

Like let's say.. you have 1 month left in a season until winter break, you're using contrast training but during those 2-3 weeks off on brake, you go back to off season like training mode.

ty in advance

[jonmd123]

TBH.. I like the squat a lot and I feel like I was perhaps at most strongest when I had 2xBW squat, but can't say that I haven't been enjoying the benefits of the deadlift as well.. increased vert, stronger, quicker, bigger...dunno my abs are kinda weaker in comparison to when I had 2xBW squat... is it the way I squatted (low bar in comparison to high right now) or maybe something else... dunno. Either way, the deadlift is amazing and it's a true test of strength.

Just checked out the blog... it looks great and it has great content. Keep adding articles about sports performance, and I will continue to follow this ish tbh.

BTW.. I gotta ask. I've heard that contrast training is often used in season... now is it used for brief period of time when you want to peak or is it used consistently for the course of the season?

Like let's say.. you have 1 month left in a season until winter break, you're using contrast training but during those 2-3 weeks off on brake, you go back to off season like training mode.

ty in advance

I personally don't use contrast training too much. I would use it somewhere in the 70-80% range, which I don't train in much. I feel this is something you would use 1-3 months out of season and then transition into more high speed means closer to the start of the season.

[jonmd123]

I have been asked about this a few times in recent weeks, so here you go. How much protein you should be consuming each day.

http://www.dreesperformance.com/arti...-athletes-need

[iHATEnumberTWO]

Thanks for the articles!!

Are you a Strength and Conditioning coach?

[jonmd123]

Thanks for the articles!!

Are you a Strength and Conditioning coach?

Yes.

[iHATEnumberTWO]

hey,
i pmed you!

[theFutureD]

Bump

Because this thread deserves to be seen by more.

P.S: To OP.. never really got the program. PM me this if you can. Thanks

[jonmd123]

Bump

Because this thread deserves to be seen by more.

P.S: To OP.. never really got the program. PM me this if you can. Thanks

Just shoot me your email in a PM and I can send it out to you.

[TomDanks]

Looking forward to doing strength/speed/hip work. Can I get the routine.Thanks

[jonmd123]

Looking forward to doing strength/speed/hip work. Can I get the routine.Thanks

Yes, just PM me your email address.

[BtchW8]

This is priceless excellent information coach!
Would love a copy of the program, also 1st calc link didn't work, I'm currently running DUP but adding other elements to get a total training program, but doing it on my own is kind of precarious. Also looking to strengthen hip/glutes- doing alot of rd's/g bridges/hip thrusts and wanting to add single leg squat.
Look forward to the dynamic stretches and thanks for the hip openers.

[theFutureD]

Just shoot me your email in a PM and I can send it out to you.

Maybe you can sent me a PM because I honestly don't know where to find the option to post you a PM.

So PM me and sent me the workout there. If you can;t send it.. then I will give you the address