Motor control

[chris30]

I have always done the explosive movement after the heavy set. (Tuck jump, jump squat etc)

Does it make more sense for a sprinter to do the explosive movement before the heavy set?

Which order makes the most sense and why?

Also would two minutes rest between pairings be adequate? (Followed by another 2-3 minutes between sets)

ie:
backsquat
2 minutes
Tuck jumps or jump squats
3 minutes
repeat

thanks,
Chris

[101pro]

CT is a tease,
All these little teases from your upcoming book. Kinda like going to an upscale strip club. Just showing me enough to get me wanting more.

In all reality,
The excerpts look good and I think your new book should make a great addition to anyones library.

101

[anaerobic]

Thanks for your time and comments Christian
I have been doing variations of complex training over the past two years and feel what you say is scientifically and intuitively correct. The ‘old’ advice to periodise training in the gym is just not enough…especially as one gets nearer to ones potential and improvements are harder to come by.

THANKS

[system]

@chris30

I used to do those all the time. They were great. Just watch your hip flexors and lower abs though

I have to watch the ceilling on that stuff cuase I train at home.

[pete]

I was thinking of experimenting with an ascending-descending style complex that went something like this:

5SLJ onto boxes
3depth jump from 18" up onto boxes holding for 60s at 90 degrees on last rep
5jump deadlift with 20-25%
Isometric clean style deadlift hold at shin level at 70-75%
21 Power clean pull @ 90-95% max power clean
21 clean style deadlift @ 80-85%
1eccentric clean style deadlift @ 100-110%
21 clean style deadlift @ 80-85%
21 Power clean pull @ 90-95% max power clean
Isometric clean style deadlift hold at shin level at 70-75%
5jump deadlift with 20-25%
5SLJ onto boxes

Providing proper planning leading up to and following the workout, proper recovery between sets, and proper use of the timing with the holds and eccentrics though not all are provided could this possibly be an effective workout to use occasionally for a large supercompensation effect in a for an intermediate sprinter?

[Charlie_Francis]

@xlr8

One more question: how long does the stimulation from near-maximal limit lifts last. Is it minutes, hours or days?

Hours for beginners but likely days for top performers

[Charlie_Francis]

@Goose2

A conversation I had a fewyears back with Marcus Adam, (1990 Commonwealth 200m champion, now a bobsledder) lead to him telling me that after his bar squats he does a set of knee tuck jumps. He swears it made his running more explosive.

I would do jumps but not tuck jumps because there might be the hip flexor risk.