Ciao,
I would suggest trying a hang clean with front squat and aim for 4 reps for max strength and a min of 6 sets…with long recovery…its bobsled push specific!
Once this is done well…alter the squat into a jump squat! followed straight away with a 10-20 meter sprint for specific training! Aim for 2- 6 reps and 8-12 sets.
Med ball forward upward throw and sprints are also effective.
II would also suggest a focus on rear leg power development and core strength…this is the power house of the event…i.e abs, lumbar area, calves, hamstrings and glutes.
The over indulgence by so many to do the power clean from the floor trains the push athlete in the wrong way.
Keep it specific at all times!
"Once this is done well…alter the squat into a jump squat! followed straight away with a 10-20 meter sprint for specific training! Aim for 2- 6 reps and 8-12 sets. "
you mean just squat jump…or clean and squat jump??
Interesting…I usually use weights as general means…but can be useful
Ciao,
I have worked with the GB and Netherlands teams and having seen how they push compared with the Swiss and I have to aggree with my knowledged buddy.Slideonice…the training has to sport specifc…the snatch and the power clean are ok but not perfect.
Based on sessions done with the GB Olympic lifting Coach (KM) and on analysis done as part of my Phd I would say the hang clean best mimics the initial hit on the sled.
However to make it more specific, it is my opinion and that of the KM that the push start phase is best replicated by a complex method, a hang clean followed by a jump front squat and 10-15 mtr sprint.
It is important that you should not progress onto the jump squat variation until such time that the hang clean and squat is done with control and heavy.
I would also suggest the following routine as another way of developing bobsled specific explosive speed strength prior to the moving onto the above.
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I rep = deep heavy squat @ 80% 1rm + jump back squat @ 30-50% + box jump-knee tuck jump + narrow bench press @ 80%+ 10 mtr sprint x 4 reps per set (6 sets)
I would appreciate opinions on this method, it has worked for me and the Dutch.
Weell…the Swiss are the best…how o you you saw them training?they have HUGE squats…
also, the pundages use in hang clena jump atsquat sprint’?
light i thinnk…other wise…no jump…
but so hang clena 1 squat jump, get the barbell away and a sprint?
did’t you state 4reps?
They do indeed, both Max Angst and Rico Freirmuth coaching methods were directly responsible for their domination.
The Swiss are a defo a secretive bunch and this is a lot to do with the fact that they are not paid by their assoc, they are employed by their drivers companies who are linked to one of the 29 clubs in the country. The best and richest drivers get the best crews as a result.
My sources must remain secret also, as this is part of my current academic study.
However, squats have been the main focus of my training for years and as slideonice is aware my back squat is comparable, 275 kg back squat, 305 kg half squat and 205 front squat. What I never told him was I am an ex strongman, sorry slideonice. My deadlift however is crap! well it is now just under 200 kg and improving after good sound coaching and therapy!
Its not about the amount but more to do with completing the lift in less than 2 secs…this is more important!
I was told by KM that the hang clean + squat jumps should never be done beyond 70% of 1rm.
However, I did say that a hang clean + squat+ sprint and is best done to build specific strength in a 3 week cycle before you do the jump version.
This will build a specific foundation 1st.
4 reps is the max number, I have done sets of just 2 reps when in the final week of the 3 week cycle.
I am sure others will have opinions.