pakewi
December 8, 2010, 5:24pm
145
A common example would be hurdle jumps. Charlie commonly used 10 hurdles over 10 sets for 100 total jumps in a workout.
The athlete in question used a combination of jump types which may have included hurdles and boxes - I can’t recall completely. But the total would be closer to 300-500 total reps per session.
Charlie commented that his sprinters were okay at performing the hurdle jumps, but the high jumpers (i.e. Milt Ottey) were sensational at them in terms of their elasticity and amplitude. This makes sense because the GCT of the HJ is much closer to that applied in hurdle jumps (0.15 to 0.20) so they were likely using them as a more specific stimulus. The sprinters, on the other hand, would have GCT times at Max V closer to 0.085, thus the hurdle jumps could be classified as a general stimulus that assisted with speed development later on. This is similar to Charlie’s characterization of max weights. I would think the conversion from hurdle jumps to sprints would be more direct in terms of transfer down the road, as opposed to max weights - but it could depend on the individual and their fiber composition.
Those times and Charlie’s subtle classification are the key to understand and manage the stimulus occurring more than any total numbers,set/rep scheme,or given plan.