I just got through reading Barry Ross’s e-book when I wrote that. He ain’t no Charlie Francis, but I do like basic lifts/exercises etc.
A few key points I took from it:
• The lift that helps the runner’s acceleration is the one that recruits the larger motor units: The DL.
• The lift that prolongs “speed endurance” is the one that recruits the larger motor units: The DL
• The deadlift works a significantly greater percentage of the muscles, motor units and involves multiple joints.
Basic Barry Ross template:
• Deadlift every session, 2-3 sets of 2-3 reps @ 85-95% 1RM, TIMED.
• Plyometrics at the end of each set, within 1 minute of set completion. The focus is on delivering maximum strength in minimum time.
• Plyos follow each set of deadlifts within 90 seconds. As our plyometric exercise we do 6 double leg box jumps to start with. As we progress we change to 6 to 10 stationary one leg jumps depending upon the athletes level of fitness. You can also use stationary rope jumping…double or single legs as a plyometric exercise.