Bobsled

[lacrossetrack]

@lr1400

Are you guys doing 1300-1800m tempo with the bobsledders? If so, how are they responding?

I think he meant 1300-1800 per week.

[RB34]

Looks like weekly amounts. Tempo is very important for all sports.

Bobsledders - Low intensity
Warmup 20-30mins
8-12x100+Core
Mb circuit (various throws and drills)
Jog 5mins/Stretch

@lr1400

Are you guys doing 1300-1800m tempo with the bobsledders? If so, how are they responding?

[lr1400]

@RB34

Looks like weekly amounts…?? Tempo very important for all sports - I’m not saying everyone needs to do 2000yds but a 1000yds with other elements is a must.

Bobsledders - Low intensity
Warmup 20-30mins
8-12x100+Core
Mb circuit (various throws and drills)
Jog 5mins/Stretch

Remember the coach of the athletes with the best lifts and runs did no tempo running and only did light dynamic warmup on non speed/power days. I think most would agree that some low intensity element is important even if it is alternative means. Curious to see if they are doing 1000+ tempo running now.

[RB34]

Bro, that’s only one coach - I don’t see how 800-1200yds of tempo could be harmful.

@lr1400

Remember the coach of the athletes with the best lifts and runs did no tempo running and only did light dynamic warmup on non speed/power days. I think most would agree that some low intensity element is important even if it is alternative means. Curious to see if they are doing 1000+ tempo running now.

[dlive11]

Hello,
Yes… the bobsledders are doing a low to moderate volume of weekly extensive tempo at this point in the training year (1000-1200m). It is very typical of Charlie’s work… warm-up/ hurdle mobility/ mid-section work and throws… intermixed with recovery runs of anywhere between 50-100m. The density of this training will change due to the demands of sport increasing (sliding, pushing, travel, etc). The athletes are tested in force and power outputs every block, which is extremely beneficial in seeing what exactly occurs in training and what needs to change… so far all athletes have improved markedly. There have also been some early PR’s in the weightroom and on track (only 2-3 blocks into training year).

Hope this helps clarify any questions.

[RB34]

Still don’t understand - are these weekly amounts? What events are you using to test force and power?

@dlive11

Hello,
Yes… the bobsledders are doing a low to moderate volume of weekly extensive tempo at this point in the training year (1000-1200m). It is very typical of Charlie’s work… warm-up/ hurdle mobility/ mid-section work and throws… intermixed with recovery runs of anywhere between 50-100m. The density of this training will change due to the demands of sport increasing (sliding, pushing, travel, etc). The athletes are tested in force and power outputs every block, which is extremely beneficial in seeing what exactly occurs in training and what needs to change… so far all athletes have improved markedly. There have also been some early PR’s in the weightroom and on track (only 2-3 blocks into training year).

Hope this helps clarify any questions.

[dlive11]

Hello,
To help clarify your question the sliding athletes perform tempo work twice a week with daily volumes ranging from 1000-1300m depending on athlete need, training status, and/or training age.

With regard to testing, peak force, RFD, and power are measured using the following: isometric midthigh pulls, static and countermovement jumps at various loads from 0kg to 60kg. Acceleration is assessed at various distances usintingling eyes…In addition, mood status, body composition, and urine specific gravity are taken.

[lacrossetrack]

Thanks alot.

@dlive11

Hello,
To help clarify your question the sliding athletes perform tempo work twice a week with daily volumes ranging from 1000-1300m depending on athlete need, training status, and/or training age.

With regard to testing, peak force, RFD, and power are measured using the following: isometric midthigh pulls, static and countermovement jumps at various loads from 0kg to 60kg. Acceleration is assessed at various distances usintingling eyes…In addition, mood status, body composition, and urine specific gravity are taken.

[RB34]

Thanks for sharing your athletes training.

@dlive11

Hello,
To help clarify your question the sliding athletes perform tempo work twice a week with daily volumes ranging from 1000-1300m depending on athlete need, training status, and/or training age.

With regard to testing, peak force, RFD, and power are measured using the following: isometric midthigh pulls, static and countermovement jumps at various loads from 0kg to 60kg. Acceleration is assessed at various distances usintingling eyes…In addition, mood status, body composition, and urine specific gravity are taken.

[lr1400]

Dlive11, ehart7,

For those of us who cannot train with you guys in person can you discuss a little how you setup your microcycle strength training wise?

Do you do a push-pull like:

Day 1 Squat

Day2 Clean

Day3 front squat or other leg exercise

Many here are interested in the sport and look forward tonyour responses.

[Pioneer]

@lr1400

Dlive11, ehart7,

For those of us who cannot train with you guys in person can you discuss a little how you setup your microcycle strength training wise?

Do you do a push-pull like:

Day 1 Squat

Day2 Clean

Day3 front squat or other leg exercise

Many here are interested in the sport and look forward tonyour responses.

Your PM box is full.

[lr1400]

lacrossetrack,

How have you setup your training?

I found an old thread where NumberTwo was discussing how he setup training for bob and he said most everything was accel (often not further than 30-40m), little in the way of flying 20’s, etc. Tempo was kept to 800-1000m PER session.

Maybe he can comment further as well.

[lacrossetrack]

I posted my training format in this thread, I haven’t started training because I am recovering from surgery - hence why I need 6-8 weeks of 8-10reps. My training will be geared towards a 60m specialist vs only doing short sprints. Tempo volume will range from 600-1300m - distances 100-200m.

@lr1400

lacrossetrack,

How have you setup your training?

I found an old thread where NumberTwo was discussing how he setup training for bob and he said most everything was accel (often not further than 30-40m), little in the way of flying 20’s, etc. Tempo was kept to 800-1000m PER session.

Maybe he can comment further as well.

[lr1400]

@lacrossetrack

I posted my training format in this thread, I haven’t started training because I am recovering from surgery - hence why I need 6-8 weeks of 8-10reps. My training will be geared towards a 60m specialist vs only doing short sprints. Tempo volume will range from 600-1300m - distances 100-200m.

Aight. Good luck.

[lacrossetrack]

Thank you. What do you have plan?

@lr1400

Aight. Good luck.

[lr1400]

@lacrossetrack

Thank you. What do you have plan?

Experiment with Number2’s format for fun. Stone style weights. See how it all works.

[RB34]

Could you explain Stone style weights?

@lr1400

Experiment with Number2’s format for fun. Stone style weights. See how it all works.

[lr1400]

@RB34

Could you explain Stone style weights?

3x10, 3x5, 3x3 things like that.

[RB34]

That’s what I thought, I was curious why everyone was calling it Stone’s weight program etc…

@lr1400

3x10, 3x5, 3x3 things like that.

[RB34]

Sounds good.

@dlive11

Just as Pioneer has mentioned, I would highly recommend performing derivatives of Oly’s… meaning clean pulls, mid thighs, shrugs from bent knee (120 degrees) position. There is much evidence that one can increase abilities in full Oly lifts when performing a majority of various pulls during training year.