Long Jump - Flash Back Friday

Track & Field Long Jump
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Flash Back Friday

in the other thread (found below) I talked a little about the Long Jump.
An event that has not received it’s share of Love here haha

http://www.charliefrancis.com/community/showthread.php?22642-Jayson-Grimes-Long-Jump-27-10-quot-Blast-from-the-past

I copied and pasted the title of the youtube vid btw…his name is spelled Jason…not Jayson. So sorry about the misspelling.

What I normally did with Great Results is that after warming up and getting my LJ approach dialed in…right before they closed the runway down to prep the sand is I ran down the runway with a stronger acceleration and hit the board faster than I would during an actual jump. Just barely under control when I jumped.
I would fight like hell to get some air when I jumped. I didn’t try to get distance by landing properly…I would just land on the other leg and run out of the pit.

I started to do this b/c it was a form of intimidation back in the day. I thought If I can run super fast…not get as high and still land beyond the 20’ mark that when the others saw it…they would already be beaten lol

My first round jumps were much better than the others I noticed every time I did this.
The problem was however, that it worked so well that during the 4th meet of the season (back in 90) in early March I would have had a huge PB if I landed properly on the 1st Jump.
My 2nd attempt…my ankle felt funny on take off so I just ran through without trying…
I didn’t jump again that day.
Way back then (my first rodeo)…I didn’t know yet that after a Huge PB to be safe and stop/move on.
I was usually up for the mile relay but that day I had no energy for it a few hours later.
I’ve seen many great feats at Meets followed by a quick injury over the last 25 years.
For example, here in SACTO years ago 2003 or 04…a long jumper I was watching in HS had a huge PB of 24"11 1/4" on his first attempt. He never went past 24’ before…it was the Section Meet right before state…well…he pulled his hamstring on the very next jump trying to go for the section record which he missed by 2" approx. Needless to say…he missed the CA State Meet.

When I made a comeback years later…i learned to throw the 2nd jump away (I rarely fouled/scratched) so that I would only need to take 3 jumps and not have to worry about the other 3. Why wait til the 4th attempt after the pause in action I thought.

A jumper doesn’t need any special equip. or go off somewhere to take advantage of this here.

Like a lightly resisted start with an Isorobic exerciser which is really a exergenie (patent) repackaged…followed by a normal start.

supra maximal, PAP, Eccentric, etc. I tried to keep it as simple as possible.

Everyone likes a good come back story…

have you guys seen this one yet-

Mariners pitcher comes back to pitch faster after stumbling across exercises that work.

http://blog.seattlepi.com/baseball/2012/04/19/mariners-pitcher-steve-delabar-like-a-real-life-rookie-of-the-year/

Full story is on youtube if anyone is interested in his awesome comeback.

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Continuing on- from the archives

After what would have been a Huge PB in the LJ on Sat. if I would have finished the landing

Sun. off revised Season LJ goal up to 26’ from 25’ 6”
Mon. was short accel. Work
Tue. Ext tempo 2 x 10 x 100 on grass
Wed. the plan was for SE but instead of the 2x300 Coach went with 3 x 200 instead for a reason.

During the warm-up I felt great…it flowed …nothing felt rushed/forced…everything seemed to be very crisp and clean. In fact, my eyes/focus felt fantastic that day. Something I never ever thought about before. I wrote down that my focus and eyesight was so good that if I were a sniper I could shoot and hit a fly on the fence 400m away right now. I have never shot a gun in my life but that is what I felt/wrote that day.

This article written by James Smith would be a good read at this point-
http://www.jtsstrength.com/articles/2013/08/27/muscular-development-and-high-performance-sport/

So rather than take corrective action (or Gain) from Sat. Huge PB (or what the Great Pfaff calls Stabilization) and do some sub-max work until the next Meet on Sat. Coach did what was planned for the day. Cookie cutter program borrowed from Taft JC. Deviate from the plan? For SE? Forget about it!

Our Coach had us paired/buddy up for them but on this day, the other athlete would not be able to draft off me as he has done in the past. He was that far behind. My first 200m was effortless and nearly one full sec. better than I have ever ran it before. Call the work-out for me? No! Keep on!

The 2nd 200 done 15min. later was just as fast but I strained my hamstring (high) right at the finish.
Not only did I miss the Meet. on Sat. I would not be able to train until the next Fri. (Ext. Tempo) and missed that meet as well… a precautionary measure. A day late and a dollar short.
TBC

Additional notes:

As Charlie once said- “It’s All in The Hips, everything else is just along for the ride"

Hips/Ships
Over the years to keep my hips from sinking in practice I was forced to throw things out…one by one.
Much like a Captain of the Ship who has to throw once were thought of very necessary items overboard so that he and the crew can live and fight another day.

One exc. I did not ever cut out but limited/capped was the Squat.
They were limited/capped by what I benched that day…but for more reps.
My BP weight was very high so this made sense for me. I continued on with better practices once I made this change.

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additional notes from the archives-

Gotta go back a few days for this one.

The night before comp./ Friday Night I elevated my legs for 40 min. right before I went to sleep.
I would often just close my eyes and think about nothing during this time.

To paraphrase what Charlie once wrote re: Chocolate Bar/night before -I’m reporting, not (necessarily) recommending it.

Got this tip three years earlier from some 49er players that practiced at the HS I went to during the off-season in the late 80s. One player in particular who just happened to be the oldest of the group at the ripe old age of 29 was really into the recovery side of training and shared some things he knew with me. He didn’t have to…I wasn’t the star of the Team/City/Section (yet) but he often saw me working out on the TRACK after school on my own so he must have known that I was on a Mission! Real recognize Real.

-Icing
-gave me a roller type device that could easily be carried in my bag that I would use on my legs before comp. I still have pictures of me using it in HS lol
-Best time to elevate legs, how long, etc. RE: 40 min. What he didn’t tell me about it however, was the Frequency of it’s use.
He also failed to mention how uncomfortable it will be when I got up from it. Ouch!
At this point of my young career and 3 years of doing it I found what worked best for me… once every 4-5 weeks and only before the Meets I cared about.

I’ll ask him how much he was influenced by J Rice next time I bump into him lol…he doesn’t live too far from me in the SACTO area.

12 days after the hamstring strain …a Monday…was my first speed session back. My readiness was never better.
My new speed was both a Gift and a Curse.
The Omega Wave is also nowadays for some. He’s ready today…let’s throw the book at him.
I’ll cover my Fantastic Speed Session later…

Tests are good but not at the expense of your eyes, ears and common sense.
I was weak (ok…Above avg.) in the SLJ in Middle School AND but was far ahead in the long jump (Left leg at the time).
I was weak in the Pull ups test in Middle school …but tied the record for the pole climb. Set 15 years ahead of me in the early 70s.
Coordination for sport.
One record that was unapproachable by me and everyone else was the Agility Course run around hurdles on the pavement…that was held by the 49er player that gave me the tips on Recovery.

Adjusting to the way an athlete learns-

Last month, I had to step in for my son’s Baseball Team. He’s only 8 yrs now and when I started to pitch the ball to him 3 years earlier I quickly ID his rhythm and height of the way he swung the bat. He didn’t have an older sibling to watch for years.
So I would simply throw the ball at the height and speed needed for him to be met with success often…(sound Familiar?) CF says it all the time in his Videos.
Very soon after that…I got him an even lighter bat so that he can sit on the ball a little bit longer and only start his swing after he properly ID the ball/speed.
Soon after that…I started to throw from my left arm as well…I can throw with either arm…side arm, change ups, etc. He adjusts like a champ.

All this with very little verbal instructions from me.
Well anyways, I asked the coach if he can see how that can help…it’s getting better. It takes time to learn the basics.

I have seen with my own eyes some Track Coaches wearing headphones when their very fast athletes are doing speed work on the track. Relying solely on Video study after practice isn’t going to protect them. What happened to being in the Present?
Multisensory integration works great with VI. Wayne Gretsky hated the face mask cover for a reason…interfered with his hearing in the game…which…

BTW, I did a consultation way back in 02 about all of this and it took me a year to digest the info he gave me…not only study it but…Go through it for myself.
I’m still interested in hearing about different views.
For example…some of you may be thinking of a page out of one particular book-Special Strength Training YV.

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12th day after a great SE W/O I resume speed after getting therapy the whole week before and getting the ok from the staff to come back for it.
It was a Monday…for some reason we had a Meet the next day…a small make up meet from it being rained out. Coach told me that I would run the 400m on Tue. I said that was fine…the 200s i ran nearly two weeks ago felt so easy that I thought I could have carried it all the way to the 400.
He just laughed.
What he wouldn’t have laughed at is how I knew it was all me why I was so much better.
Trained like a Champ from Sep. to Jan. 31
Like I did two years before…
I trained his system in the fall my freshman year and I was horrible during the Season.

After the warm up…I felt nothing special…just really light weight.
The plan was to sprint some 60s
First one I smashed my PB. I felt like 26’ would be easy now.
2nd one was even faster.
3rd one…tore my hamstring…I dove to the track in extreme pain…
it felt like someone took a machete to my right hamstring and sliced it.
And just like that, my college track career was over. After only 4 track meets in my soph. year.

Charlie always mentioning relaxation…learn at your own pace…

I ride Relaxation in practice and coaching like a great stock…i.e. NFLX from 03/09 to $300
adding to my position after it tapers off in lower volume…before its advance forward in huge volume.
The Return on Relaxation (ROR) is amazing if one just sticks with it.
Timing is critical and the patterns repeat themselves over and over.
When the ppl that have no experience finally recognize the pattern however…watch out.
The jumping in is the easy part…the jumping or getting out is a Bitch.
Not as simple as the books make it seem. Takes years to learn that No Person is smarter than the Market.
The Game teaches you the game…and the Game shows no love (at all).

In Charlie’s Vertical Integration Model all the components of training are being touched at all times…only the volumes vary. Speed is priority number one.
In Phil Jackson’s offense- Triangle Offense…all the players are touching the ball the whole game. Jordan still gets his points but hardly ever at the expense of the Victory.
It is very difficult to stop that type of offense b/c the offense doesn’t even know what it is going to do most of the time til they do it…unless a specific play is called of course.
Reminds me of Barry Sanders RB…he was very difficult to tackle…often times he also didn’t know what he was going to do and just played.
Which also reminds me of the very popular game in the 70’s and 80’s…“kill the man with the ball”
The game forced the one with the ball to have “Open Focus” and good footwork from the get go or get blind sided by someone who outweighs you by a lot or who is very fast.
A lost art nowadays.
This fun game played with athletic kids did not show any love if you didn’t learn it.

A couple of fun games I do with my son work on this…
one is running routes-football but I use a tennis ball. When it is not too windy I will use a Frisbee (to slow things down and have him succeed at that).
I tell him to run a route and I will throw the ball…the only thing I tell him is…take a quick look at the ball and then look away…and run to where you think it is going to land.
If you can catch it great but I don’t mind if you don’t at all.
He is much better now and I fully expect him to start catching the ball easily in the next few years.
the other one I do since we bought a trampoline is that i throw 2-3 balls at him as he tries to catch them while he is jumping and having fun.

Translates very well to sports…chasing a fly ball in the outfield, catching a football, Hurdles, Jumps (Steering).

BTW, Phil Jackson reminds me of that one Jedi who is fighting Darth Maul…they both have to stop fighting b/c some type of force field is separating them…
Darth Maul is still aggressive and wants to fight…but the Jedi sits down and shuts his eyes until the force field goes away…
I Love that part in the movie.

If you are a coach and have not at all researched ADHD…I strongly recommend it. It will speed up the Coaching learning curve big time.

Random Rhyme-

In the Gym…all the weights you be pumping
I step up to you on the Track and say…
NOW be something!

As a kid In the 80s I watched countless hours of video on all events…found out years later the Russians were already doing this to no surprise…I’ll cover it later.
Gotta go.

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I like what I am reading, question, is it your diary

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some of it yes…way back from 1990. I Posted it so some can learn from it.
anything neg. that I wrote was from back then and shortly after as I started asking a lot of questions to why it all happened.
I let go of the pain long ago and I see it only as a positive now.
Some of it is more recent…just jotting down random notes.
I’m now doing video logs in addition written so I can explain myself a little better as to why things were done a certain way.
Three weeks ago today…my lifts for both the Bench Press and Squats were my PB in the last 8 years. I felt great all day. I went to the store at 5pm to get some food for the Family and started training at 6pm.
I must have caught a virus at the store b/c as I was warming up…I noticed I was warmer than ever…I suspected I may get sick but still worked out. I did get sick but the following few days were going to be unloading anyway.

I may write about my comeback 10 years later…where I was way better and coming back with huge strength gains…it was difficult juggling all of the training and I would need the CFTS more than ever.

What I would like to see is the Training of Carl Lewis back in 1982 and 1983 if there is one.
In 1982 Carl jumped 30’ albeit a foul and had probably the Greatest series ever if one included fouls lol…

In the link below that I found this past Sat. is CL talking about the zone he was in when he did it…sounds very similar to what we all experience when we achieve it.
http://joeposnanski.com/joeblogs/the-30-foot-jump/

In 1982, I believe his PB in the 200m was 20.26. In 1983, he ran his 19.75 and looked as if he could have dipped into the 19.6s if he ran properly to the finish.

Huge Advances for him in both cases…And yet, no one came out and pulled a Carl Lewis accusing him of anything lmao

Talk about a HUGE Amplitude in the stratosphere for him. Mine was tiny compared to his.

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…more about nothing in particular and everything in general

I saw a Tweet by No. 2 the other day that I liked a lot…something CF said…the problem is that ppl’s Fast is too slow, and their slow is too Fast…re: Training.

Fit vs. Fun
The masses usually overtrain here i.e. sprints, Weights-Compound, Plyos- explosive throws, etc.
It sure is Fun and hard to stop. Makes us feel good. Let it Roll!
The supporting items and base building, etc. is where the masses undertrain almost always. I gotta roll…see ya lol

Sleep
I frequently have guests overnight in our Guest room and one thing they pretty much all say when they get up the next morning is “That Bed”
My guests feel great when they wake up.
Most that I talk too don’t even know when the last time they ever purchased a new mattress (if ever) was. Spend a little more on a nice mattress if you can to get that great sleep that is so often talked about.
Summer time is when the cool pillows are out. No need to flip the pillow over at all.
ZMA helps as well no doubt.
My own sleep is so good that in the Spring and Summer I hardly ever need the alarm to wake me up at the same time every AM. I know my own sleep patterns also which helps a great deal.
Knowledge of self trumps…

Like Mike Young said in his Great TED Presentation covering the Sprints. Nothing is left to chance anymore…at least I think that is what he said…I’ll take another listen…I was driving when I was listening.

Lebron James went nuts on Monday night and scored 61 pts while he was in the Zone. Crazy good.
Remember when Barry Bonds would only get 1-2 good pitches a night in 4-6 at bats and yet still hit it out of the park? That was Normal for him…Imagine him in a zone! Rested on Thur. every week.
The Market is two weeks into a Confirmed Rally…I have already picked my Lebron James stocks…one of them which is KORS (enter at your own risk)…been riding that one since high 20s…it takes time/patience to get great results even after you find the best of the best…just stick with it in good markets. It’s been in a tight consolidation pattern the last 3.5 wks after it’s latest advance (sound familiar). Let’s see what it does when it hits the 10 week MA…

Anyhow, back in the mid - late 80s I watched a lot of tape on the sprints, jumps, discus, hurdles, pole vault, etc.
I wondered why I was able to pick up certain events pretty easily.
I watched Emmiyan Jumping a ton…even though I wasn’t as fast or as powerful…jumping was easy for me and one thing that came very natural to me was my left arm coming across my center line and coming up just as he did. I didn’t put the two together until years later after watching my jumps that my dad sometimes recorded.

Russian Video Brain Wash
“Repetitive Visual Modeling”
http://www.youtube.com/user/UCSCTrack?feature=watch

joke- “hey Balance, what do you focus on when you are jumping?”
Nothing in particular
Everything in General…:wink:
I’m not interfering with the process i’m just trying to find me a soft place to land…and that has been taken care of for me.

I also recommend reading about Org. Psych material to speed up the coaching process.

One thing that I learned from Public Policy many moons ago is about-
Load- Degree of Stress, tension, etc
Lag- The time it takes to rebound from the stimulus
Gain- is the amount of corrective action taken etc.
Lead- accurately predict performance etc.

but I like Pfaff’s terms also b/c they make more sense for athletics.
Stimulus
Adaptation (Responses)
Stabilization -
Actualization

The Majority of my ideas come when I am in the shower after I have exercised…so not only do I bring a towel but a pen and a notepad. For some, it is while they are sleeping in bed…not me lol

I have a lot more but that is all I can write in about 15 min.

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I would go to the Bruce Jenner Meet every year ever since my Dad took me to go for the first time 1986.

Three years later 1989 I was finally able to drive myself there and watch Powell jump over 28’ W for the first time in his great career.

M Powell 28’+ W
http://articles.latimes.com/1989-05-28/sports/sp-1512_1_javelin-record-beamon-s-record-mike-powell

Two weeks earlier Larry Myricks jumped over 28’ also in Nor. Cal - Modesto

There were 3-4 Jumpers in HS that year that jumped over 26’ I think. CA, PA, NV and WA
Times were great for the LJ.

I got to the Bruce Jenner Meet one year a little late one year…94? and just missed MJ’s 19.93 200M by 5 min.
I got stuck in major traffic from an accident on one of the highways. After about an hour of not being able to move on the HWY…I drove about 2 miles on the shoulder (risking a ticket) so I could get to the meet much faster. The things we track fans do to get to Meets at times…I tell ya!

Legends have Multiple Golds/PBs/WRs in one Week-

C Lewis 91-100M 9.86 and LJ 8.87 / 29’ 1 1/4" 4x100 37.51
Bolt 08/09-100/200 9.69 /19.30 & 9.58 /19.19
MJ was close.

One said switching to a Vegan diet was the ticket…Tokyo Track diet helped out many lol
The other legend says…speed first this year. S to L approach.

The legends and the Great Sprinters also know how much their bodies can take/pick up on things very quickly and give that important feedback to their coaches. Great Awareness they have.
They help their coaches no matter how great they are take it to the next level and the Coaches do very well repeating the process with others soon after. Example after example can be found.
BJ, Carl, Bolt, D. Bailey, Etc.

I myself have regained 4.5" (Vert.) in my pop up drills in the last 5 weeks in my possible comeback. I’m looking to add another 4.5" in the next 3 Mo.
I also have made good improvement on landing on my right (jumping) leg from jumping off my left leg.
I’m able to absorb more and more each week.

Forgot to mention that I drove to and from Disneyland last week. I took my TENS Unit and used it all the way there and back. 6 hours one way. 30 min. on, 30 min. off. I got there feeling great. My calves that were a tad bit tight -from all the Sprinting/Tempo/Jumping I have been doing- felt much better the whole time on my feet there. 12 hour days two days in a row there.

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WA may have been the year before? Peller Phillips (Garfield HS) 25’ 9 3/4", and 27’ 0 3/4" wind aided, at Golden West, 1988. Both jumps are still the best ever for WA high schoolers (25’ jump is the official state record).

Really digging this thread, lots of good training and historical insight.

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Yes, it was 88. I was just going off memory without any research.
I did jump against Stallworth in HS. He jumped 27’ not to long after that. Crazy talent with no end in sight.
When I went to the State Meet way way back…coach and I drove to So. Cal from Nor. Cal…got to the hotel to rest for an hour or so.
We got to the track meet only to find out that my coach forgot my pass. I was not admitted in.
He went to go get it and I panicked…so I warmed up in the Parking lot. He came back about 40min. later and I was prepared to go in and jump if I had to.
Lucky for me, I was in the last flight which took about an hour to get to. I didn’t warm up again. It was hot there and I just sat in the infield with some others waiting for my flight.
After my first jump which was only in the mid 22 feet range I went back to where I was sitting. I was chatting it up with Stallworth who was waiting for his jumps.
I told him…it’s over for me. He said why is that? I said “b/c I always have my best jump on the very first jump and the other ones are not even close.
He encouraged me to try…you never know. the next two jumps were run into very strong headwinds b/c the winds were swirling big time that day. My last jump was only 20’ 11” which was really embarrassing for me.
I learned a lot that Meet that would help me later as a Jumper and as a Coach.

11

sports coach radio with Tom Tellez
http://sportscoachradio.com/tom-tellez-draft/

sportscoachradio.com is also available on iheartradio…get it!

freelapusa -
Speed Development in the Horizontal and Vertical Jumps by Carl Valle
http://www.freelapusa.com/speed-development-in-the-horizontal-and-vertical-jumps/

old CF thread covering the details of Powell vs. Lewis 91
http://www.charliefrancis.com/community/showthread.php?5880-long-jumpers-vs-high-jumpers/page4

Another thing that I do with my son regarding batting (fun) is- let him figure it out for himself with my guidance.
For example, if he is crowding the plate…I handcuff him over and over til he finally gets it.
The point is…that I let him realize this himself rather than tell him where to stand. btw, He now knows how to fight those inside pitches off very well.
At times I’m ready to throw but I won’t pitch the ball til he gets his right elbow up. He is self checking now most of the time without me saying a word.
If I throw it outside…he hits it that way (right field) and doesn’t try to pull it. I celebrate when he does this…when do kids start to unlearn this natural way of hitting and start to pull the ball everytime they can?
Nowadays, I try to pitch it down low to get him to swing down and meet the ball on the way down like one is supposed to.

Last Sat. was his first game…he had a solid hit his first at bat. the next at bat the other coach subs in a new faster pitcher just for my son…he still hit it hard and got a base hit but geeze…these are only 8 year olds i thought…let them have fun and quit interfering with all your instructions and changes. I didn’t say a dang thing to my son. Everyone thinks he is just a natural hitter including my ed. psych Ph.D wife who has never coached…I always share what I do with other Coaches but it is not accepted for the most part.

Although I have widened my view I have not forgot about focusing on what is in front of me at this very moment…the fewer things that are looked at in practice, the Better!

12

“When you are not lifting, remember, someone somewhere is lifting heavy (deadlift, squat AND Heavy Sled work), and when you meet him YOU will win -on the Track where it counts. ;p
I couldn’t resist lol

13

Game got rained out today so I have a few minutes.

here is another angle for the Lewis vs Powell LJ battle.
You can really see Powell step far to the right on his penultimate step …and tilt his head to the left as he jumps.
http://www.arielnet.com/videos/show/adi-vid-01137/world-record-long-jump

Exp. Coaches that may read this thread and see exactly what I am talking about…snapshots of the process and they get it. That all real development is Long Term and that if you are successful in Coaching Track that it can/will help in other sports.

Inexperienced Coaches may jump to conclusions and think that I am overworking him in one Sport which couldn’t be farther from the Truth.

In addition to Baseball there is-
Badminton
Karate
Boxing
Swimming
Basketball
and next month…Flag football

b/c him and I love playing Badminton with each other I hardly have him throw the ball. I rarely have him Field the ball b/c I want him to get his footwork right in Badminton first. I hit it in spots so that forces him to jump around the birdie to hit it or lose the point.
I’ll cover some long jump examples I have used on athletes as well.
Coaching is coaching.

Don’t take credit for someone that you only trained for a month or two out of the year that has already made it after all those years without you.

14

Awareness

Way back in late 97 I was in Santa Barbara talking with a couple people…I want to say it was Charles Staley and someone else in his office. I was talking about Awareness and how the ones that have it advance in their sports and all that good stuff.
I mentioned a few athletes and he said that he worked with quite a few high level athletes with some winning OLY Medals etc but the one athlete that had uncanny awareness was Rickson Gracie. He said that RG was so far ahead of understanding his own body that no one else was even close.
As luck would have it…I got to witness RG’s Training soon after. His breathing skill was off the chain…he could leave all of us training easily walking up sand hills with no sign of being tired. He would never seem to get tired when he rolled…ever! Roll reserve? lol He would constantly start himself in weak positions while grappling and work his way out. Positions no one should be able to escape from i.e. full mount from behind with rear choke in place, etc.
I can go on and on about him but he always did his own little special workout (much like Circuits or Ext. tempo), and he was always in the moment, doing yoga, and in addition doing a lot to support type activity for his very demanding grappling.
If one could go back in time and strap up their favorite HRV unit to him…it would show that he was way ahead of his time.
His son is now a ADCC champ 2013.

I have been working on my own relaxing and breathing skills ever since.

15

The Complete Guide of Long Jump Statistics
http://speedendurance.com/2014/04/08/the-complete-guide-of-long-jump-statistics/

All of the C.Lewis jumps in 87 Mt. Sac had nice tailwinds but the history books don’t show it. One jump even showed a Neg. wind much like when the MEX jumper a year or two ago at Mt. Sac had what was first announced as a Nat’l Record with a neg. tailwind. It turned out to not be as far as announced.
Great jumps if you count the foul in 1982 OLY Festival.
Great series in 87 Mt. Sac with the strong winds.
BEST series ever in 91 Tokyo WC.
All done in non OLY years.
Best just to be very well prepared and if the conditions and/or comp. are right…Go For It!

Charlie Francis mentioned/referenced in the last month or so in blogs-

https://plus.google.com/+WillHeffernanInformedPerformance/posts/TJkLg8Q3pk5

http://www.bsmpg.com/Blog/bid/101916/Canada-s-Top-Speed-Consultant-Joins-2014-BSMPG-Summer-Seminar-Set

http://www.craigliebenson.com/how-much-strength-is-enough/

A Simple Test for Glute Activity
http://bretcontreras.com/a-simple-test-for-glute-activity/
Robert A. Panariello

http://articles.elitefts.com/training-articles/make-your-own-soup/?utm_source=rss&utm_medium=rss&utm_campaign=make-your-own-soup

http://www.just-fly-sports.com/general-vs-specific-training-and-reaching-elite-performance/

Been hitting the Birdie High to my son while playing some badminton out in front of the house also.
Forces him to get set his feet and than use his whole body to swing long or very much like a Long Toss in Baseball.

Been working on an executive summary or very simple way to explain things to ppl.
using a three legged table to describe it…Work in progress

Training-
Proper/appropriate selection of exercises/order AND rest/recovery.
The Support work that many undertrain in will expand the surface area.

Sleep-leg

Nutrition-leg

Therapy-leg

If you Balance the load on the top very well…you can stack it very high but only with strong supporting legs…

Just found out that the Masters Nationals Meet in July is in NC and not in Sacramento. Dang!
Planning on jumping 6 weeks before and again 3 weeks before.
I’ll be 44 at the time.

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KISSS Method

Keep it Simple Sports Scientists!

RE: 3 Legged Table
My views are simply “interpretations” of a few very strong programs that are very similar.
B/c they are only interpretations…they are not facts. No Sh!T!
I am not afraid to admit this so it actually puts my view of training on a sturdier/stronger foundation.
It allows me to keep learning and take action…or maybe it is the other way around- take action…keep learning…

I’ll take the stronger wood please…the one that took much longer to get there.
Cross Directional lay out…GPP…blah blah blah
I myself benched 405lbs x 1 at a BW of 172. It took many years to get there. 20lbs a year for 5 years avg. gain.
You don’t get there by luck or trying to add 45 lbs in 8 weeks or whatever those gurus sell nowadays.

I fully expect a “W” this Summer.
Years of work/training was flushed down the toilet the last comeback b/c of some dental work that did me in. 2003
Had dual citizenship with MEX thanks to my brother and was looking to get a spot 2004.

Took my time in training this time around as well. Only 3 months left.
I’ll write about it soon…promise.

Dang…I forgot about what I was going to write about…little training tidbit…more about baseball. Oh well…next time.

17

The Charlie Francis Products
They’re like the Map for us
Many many ways to get to the destination…

Charlie Referenced in blogs, etc. in the last week or so-

https://plus.google.com/100836835281876708967/posts/GU4Yn1BN3sV

“I never write programs on paper for an athlete because…this [manner] will prevent the athlete from ever taking responsibility for their own training. Athletes must interpret training programs through their bodies; programs written on paper redirect the athlete’s focus and encourage athletes to interpret training programs through their heads.”- Charlie Francis

http://www.thestrengthhouse.com/whats-obvious-important-and-how-is-it-connected/

http://jtsstrength.com/articles/2014/04/24/applied-sprint-training/

I myself can’t wait to get my copy of Applied Sprint Training by James Smith

here are two more articles from him as well-

http://www.freelapusa.com/the-sled-resisted-sprint-training-considerations/

http://www.freelapusa.com/anaerobic-supply-mechanisms-applied-physiology/

I’m not sure when they are dated but who cares frankly…timeless info if you ask me.

and last but not least-

More Long Jump Info-

part 2

http://speedendurance.com/2014/04/22/the-complete-guide-of-long-jump-statistics-part-2/?utm_source=feedburner&utm_medium=email&utm_campaign=Feed%3A+Speedendurance+(Speedendurance.com)

by some accounts the winds were blowing much faster then 2.0 mps in the warm-up jumps of Beamon and others right before the pit was closed for the actual comp. The speed on the runway before the actual comp. does a body good. They did calm down a little before their actual 1st round jumps and the wind may have been North of 2.0 mps but anyways.

My cell phone of only two months old went dead…I ordered a new one that took two weeks to come in…for a week I didn’t rush to get my back up phone activated. I went dark (Jack Baeur 24). I do this about once a year on avg. I don’t lose touch like one would think. I actually advance my thinking/ideas at warp speed when I do it.

18

Thanks Balance. Regarding the freelap articles, I wrote those over the weekend so they were just put up. I’m in the midst of writing another one for Christopher on manual therapy.

A note on the long jump, 10 years ago I worked with an athlete who doubled in the 100m and LJ (I posted about him on CF.com around that time). I actually corresponded with Charlie a bit on his preparation. My athlete was actually aware of Charlie’s work and was attempting to utilize some of the principles on his own with the supervision of his former high school track coach (who I was assisting at the time). In short order I took over his training and in about 8-10 weeks he PR’d in both the 100m (10.47FAT) and the LJ (25’10.75"). In fact, at a meet at Sac State he launched himself well beyond the 27" mark; however, he fouled by the slightest of margins. It was great to see the outputs develop in such a short amount of time after having switch him over fully to a CF inspired speed program and overall management of the load (high/low and such).

At that same time Val Nasedkin gave me Randy Huntington’s cell phone number should I have taken interest in speaking with him. Leave it to me and my hard headedness to have been determined to solve the riddle of the LJ on my own- meaning, I never called Randy. Clearly that was unwise on my behalf.

Never the less, I was glad to provide a very strong mention of Charlie in my Applied Sprint Training book and, thus far, individuals from all over the world have been purchasing it so it makes me feel good to know that Charlie will be credited in the minds of everyone who reads it.

19

You’re welcome.
Yes the High/Low and such works more than most will ever know.
There are a lot of well intended but unsound and/or noisy programs out there… that can use 1) a little cleaning up or 2) full switch of programs to say the least.

You give credit where credit is due. You are a true scholar and a gentleman.

I also see that you have another article out-
http://www.freelapusa.com/unification-of-regeneration-manual-therapy/

I don’t think I am doing it justice by burying it here in the Long Jump thread however lol

I’ll start another thread soon posting all the good info I come across on the WWW

Good riddance to Sterling from the NBA.
“Injustice/Imbalance anywhere is a threat to Justice/Balance everywhere.” - Martin Luther King, Jr

Last week everyone on my son’s team was swinging late on pitches during the game including him. I thought that was very odd since the pitcher had avg. velocity on his pitches. I asked my wife was anything done differently since she was there for practice before the game and I was not. She mentioned that several of the parents were throwing balls slowly to the kids as a group to get them ready including her lol. Not good! Common sense is…

20

I appreciate the promotional efforts as I have always had an aversion to promoting myself. As for the WWW, I will have a regular column on trackalerts.com that is geared towards explaining sprint training principles so that any reader will understand.

Indeed, doom on Sterling

As for youth athletics, don’t get me started…