Ashley Jones Crusaders Head Strength Coach - Super Rugby Saturday 12 x 2 Band Box…
May the Force be with you!
As so succinctly demonstrated by Thibideau in his force chart, in training you are trying to manipulate the Force equation by either emphasizing the mass or the acceleration components or both.
I like the continuum of training as described by Thibideau, I have not included the hypertrophy related parameters within it, as follows
Speed Strength (10 – 40% 1RM)
Strength Speed (50 – 80% 1RM)
Maximum Strength (>80% 1RM)
In a recent article on www.elitefts.com the speeds to train specific qualities and exercises were outlined, this is an excellent starting point from which to develop a plan of attack. In this article in reference to the bench press and squat the bar speeds were identified as:
Speed Strength – 0.8 to 1.0 metres per second
Strength Speed – 0.6 to 0.7 metres per second
Maximum Strength – 0.3 to 0.5metres per second
And in reference to the modified Olympic lifts:
Power Snatch – 1.50 metres per second
Power Clean – 1.25 metres per second
These velocities were calculated using a Tendo Unit, but I am sure if you used a Gym Aware unit and program or, Ballistic Measuring System of www.fittech.com.au or the V Scope from Eleiko you could use the same calculations to base your loading parameters on.
Two workouts to optimize this continuum would be as follows the sets and reps would be 12 to 4 sets of 2 to 6 reps, utilizing the inverse relationships law as outlined by Poliquin.
|Ballistic or Plyometric Jumps||Depth Jumps||Box Jumps|
|Speed Strength||Power Snatch or Clean||Jump Squats|
|Strength Speed||Snatch or Clean Pulls||Band Box Squats|
|Maximal Strength||Trap Bar Dead Lifts||Squat variations|
Micro Fastfoot Ladders and Quicken Micro and Mini hurdle sequences
F2. Medicine Ball throws and acceleration sprints over 10 – 15 metres
G1. Depth or Box Jumps in gym
F3. Assisted sprints utilizing short (mini slingshot overspeed trainers)and/or long (slingshot overspeed trainers)
G2. Power Snatch from blocks set at knee height, Block Cleans or Jump Squats (6 sets of 3 reps at 30 – 40%)
F4. Maximal velocity work over 30 – 60 metres
G3. Clean or Snatch Pulls from the floor or Band Box Squats (6 sets of 3 reps at 60 – 80%)
F5. Resisted speed efforts utilizing either pro power speed resistors, power speed chutes, power speed sleds, these are often performed with a contrast sprint after the loaded sprint
G4. Trap Bar Dead lifts or Front or Back Squats (6sets of 3 reps at > 90% 1RM loading)
This entire speed and power complex training is completed inside of 60 minutes.
Ashley Jones would like to dedicate this article to Louise Timberlake, whose guidance and support make it all worthwhile. “When the student is ready the teacher will appear”
Thibideau, C. The black book of training secrets, an excellent chart and explanation of strength qualities, pp 33 – 44.
Verkoshansky, Y. Special Strength Training Manual. Should be mandatory reading for all strength coaches.
Zatsiorsky, V. Scientific Practice of Strength Training, specifically the chapters on task specific strength training and goal specific strength training.
Verkoshansky, Y and M. Siff. SuperTraining. It should be on your desk all the time, so when you have a moment open it anywhere and read.