How long do you guys spend in the gym?
I do speed work for maybe 60-90 mins then into the Gym … and … squats, dead lift and bench and seated row and already there’s 90 mins gone and I gotta go !!!
I’m doing 6 Sets (5 reps) at the minute maybe is why time is flying?
Time flies when I work out too. I’m at the track for 90-120 during a speed-work session when you take into account stretching before the speed work and warming up and honestly I would like to be their a little longer to stretch at the end of the workout but my family usually gets in the way of me doing that. I can never believe how long I’m spending at the track it always goes by so quikely,crazy!
I find short speed and plyo workouts combined with weights really pushes up my recovery time.
Sometimes from 48 hours (with no weights) all the way up to 4 days when I do heavy weights!!
I am beginning to wonder if I should do lower body weights on my long speed/muscularly intensive workouts and incorporate more squat jumps, burpees, double leg hops, tuck jumps etc into my short speed workout.
ie: Instead of the following for speed1:
Day 1 Speed/plyos/lower body weights
warmup
800-1200meter jog, stretching, drills, 3x40 strides
3x20 accels
2 x flying 10 meter sprints with 30 meter runup
2 x 40 meter steep hills (if available)
3 x 60 from the blocks or 3 point start
2 x 30 meter from 3 point start
2 sets standing tuck jumps (10 reps)
Weights:
3 sets backsquats (3-5 reps)
3 sets SLDLs/good mornings (5-7 reps)
2 sets leg extension (8-10 reps)
2 sets lying ham curl (8-10 reps)
Do the following:
Day 1 Speed/plyos/lower body weights
warmup
800-1200meter jog, stretching, drills, 3x40 strides
3x20 accels
2 x flying 10 meter sprints with 30 meter runup
2 x 40 meter steep hills (if available)
3 x 60 from the blocks or 3 point start
2 x 30 meter from 3 point start
plyos:
2-3 sets standing tuck jumps (10 reps)
2-3 sets of squat jumps (10 reps)
2-3 sets of burpees with explosive hop upwards (10 reps)
then on longer speed/hills do the following:
Day 5 Hills/weights
warmup
800-1200meter jog, stretching, drills, 3x30 strides
8x150meter hills broken into 2 sets x 4 reps with walkback recovery, 3 minutes between sets @ 90%
Weights:
3 sets powercleans
3 sets of squats
3 sets of SLDLs
2 sets ham curls
etc etc…
What do you think?
Originally posted by David W
[b]:D:D QuickmickRE: Forces in drop jumps.
Under eccentric conditions forces upto 2 times max. isometric force are possible. More than that is biomechanically impossible!
F=ma
Since, a~9.8m/s^2 an individual would have to fall for 1s in order to induce a force ~10x mass!!
Using the laws of constant acceleration:
d=0.5 a.t^2
Therefore, d=0.5x9.8x1
d=4.9m!!!
Who could perform a drop jump from 4.9m?? :D:D [/b]
i hate to be picky about this, but wasn’t the number quoted for a depth (involving jumping once one hits the ground) jump rather than a drop jump (just landing)? If one just drops and lands, your math is correct. However, if one jumps with a sigificantly short ground contact time, this number will be higher:
using momentum P = impulse I
P = I = integral force d time // assuming constant force
P = I = F * t
Say you depth jumped from a .25 meter box,
.25 = ~10/2time^2
root(.05) = time
v = atime
vel = ~2.24 m/s
momentum (pointed towards ground) = 2.24*mass
Lets say that we want the box height as our target height
assuming cons of Energy (good enough): .5mv^2 = mg*.25
v_at takeoff = root(.5)
Change in mometum needed is Massroot(.5) - (-2.24mass)
or ~2.947*mass
using the impulse equation:
integral of Force with respect to time = 2.947mass
assuming force is a constant: F = 2.947mass/contact time
I don’t know what the contact times are off-hand but if they are in the ball park of a half a second then the multiplier is about 4*mass. If the time is less than a half a second the force is even more. (note: if the force curve is linear, then the peak force is higher, i assume this trend holds true for higher orders)
Sorry about the convoluded physics, the engineer took over 
. If my numbers are off or i made a bad assumption, let me know, i am not used to typing a problem as i solve it.
In more relation to the actual topic, i believe that weights are useful for sprinting if that part of the Force Velocity Curve is not well trained. Both Sprinting and plyo’s (as mathmatically illustrated) only train one part of the curve. Weights train a different part.
Really great post quark.
For those that don’t realise, drop jumps and depth jumps are different and have different training roles.
A drop jump has a landing that you should “nail” no lower than a quarter squat position. Think of a shock absorber with no spring.
A depth jump is a reactive jump where you should get off the ground as quickly as possible (without trying to get off the ground as quickly as possible) upon landing. Think of a spring with no shock absorber.
Just as a side note, if a drop jump is done properly, i.e. no absorption on the landing by using elastic response, the forces on specific muscles will be greater.
I am now a firm believer in using both weights and plyometrics as long as you have an idea as to what you are trying to achieve by using them and cycling same.
Originally posted by dcw23
I am now a firm believer in using both weights and plyometrics as long as you have an idea as to what you are trying to achieve by using them and cycling same.
How about weighted plyometrics(jump squats) …your thoughts.
Originally posted by THEONE
How about weighted plyometrics(jump squats) …your thoughts.
I like them as a means of staying in touch with power during a max strength phase and for staying in touch with strength while cycling up the plyometrics.
This is a sample I got from pfaff some time back. The “weighted plyos” are on wed and fri in the form of lunge jumps and jump squats. This is for sprinters and jumpers. Oct, GP 1, WK 1-3.
MON
Olympics 6-8x3@80-85%
Bench 5,5,4,4,3,3@75-90%
Squat 6,5,4,4,3@70-80%
Toe risers- neg. only(2x15)
Seated rus. tw. w/ big arch (3x10
WED
Olympics 6-8x2@80-95%
Incline 2x5,2x3,2x5@70-80%
Lunge jumps 4x10, 10 contacts for each leg, 40-50% Bd Wt
Step ups 4x10 " " " " "
lunge good Mrn 4x10
Rus. Tw- overhead twists(3x10)
FRI
Olympics 6-8x3@80% only
Dumbell incline 5x5@?
lateral Dumbell sruats 5x5 “statis dynamic” (3 sec)
Jump squats w/ dumbell 6-8@50% Bd Wt
Toe risers Neg only (3x10)
Standing Rus Tw - overhead lateral bends (3x10)
Would you place jump squats so early in the program and only squat 1x in the entire week? What do you think of the grouping and choice of exercises?
Originally posted by THEONE
Would you place jump squats so early in the program and only squat 1x in the entire week? What do you think of the grouping and choice of exercises?
Its a terribly wishy washy answer I know, but I think so much depends on the athlete. I wouldn’t give this to a developing athlete but I’m sure it could work very well with someone that is advanced.
I like the lower leg conditioning for the tibialis, never thought of that.
Also I think the dumbell jump squats are also a lower conditioner in this case - preparation for later more dynamic jump work. I can envisage them with a straighter leg because the dumbells take your arms out of the jump and hence your upper leg. I think the barbell jump squats that we do involve much more upper leg, its something about the arms being up rather than down but then again, we are past this conditiong phase now.
Hate to bring up an OLD thread but the ONE, what was the sprinting like at this time?
His profile says he has not been on the site in 4 wks so you might not get a response.
You might do well to PM him.