ok here is my thought on how defranco, rooney, poliquin, CT, etc… are able to creat fast 40 times without running. Acc. is a magnitude or max force phase, rather than an eleastic or reactive one, so by performing the dynamic effort exercises there is a development of magnitude/max force but not rate, so the this in turn puts out good 40 performances. Sound correct?
The shorter the run the more max strength is needed.
max strength is a big contributer to magnitude or max force, so i guess so…
Don’t forget to consider the amout of time available to influence acceleration. Most S and C coaches only have a short period in which to exert influence on the situation
ok here is my thought on how defranco, rooney, poliquin, CT, etc… are able to creat fast 40 times without running
You can do it with strictly weightroom work if you get a fast athlete and make them strong. This will work in someone who transfers strength into relative power very efficiently. Won’t often work for lumbering slow white boys. You can still improve speed without running in someone who doesn’t fit the above description but in that case you need to train the correct motor qualities.
Excellent point!
ahhh i see, just train the qualities and the speed will come, got you, as well i have to ask, if lack of motivation to train, when a person is normally very into training a sign of CNS being drained?
i think was Kelly was saying is that if you are already a fast guy, then just improving one’s strength will have a big improvement on his speed.
And yes if you’re normally very motived to train and all of a sudden you don’t want to train, something is normally wrong.
The one time I didn’t feel like training, turns out i was sick.
Is lack of motivation to train, when a person is normally very into training a sign of CNS being drained?
Yes definitely. Here’s what I recommend people do.
Keep a log of 2 things and make note of them FIRST thing in the morning when you wake up. These things are physical energy and mental motivation. Rank both on a scale of 1-100 and write them down in your journal. The reason you want to do this first thing in the morning, ideally before you even roll out of bed, is because your body and mind are both honest with you at this time. When you first wake up you can’t tell your body and subconscious mind whether they feel like crap or not but if you do this after you’ve been up for a while your conscious “mind” can make your evaluation false . This is why the Russians used to wake their athletes up and do all sorts of tests on them to assess trainability.
Ok, so rank both energy and motivation on a scale of 1-100. A score of 75 or more being that you were dreaming of training before you even woke up and can’t wait to get to the gym. A score below 25 being that you felt absolutely miserable when you woke up, and even more miserable when you realized that you were scheduled to train today. Males can use their sex drive upon wakening to assess state of energy (seriously). DO NOT train unless you can honestly give yourself a rating of 50 for both energy and motivation! This is important. In short don’t show up at the gym unless you feel that you have the energy and desire to improve in something! When it comes to high CNS intensive activities this will get you a long way…It’s better to take an extra day off and get in some active rest (walking, pool, stretching etc.) and put the training session on hold until the next day then it is to show up and waste your time going nowhere. This doesn’t mean that you need to set a record each workout or train to your max each workout but just that you have good energy reserves each workout.
The suggestion NOT TO TRAIN when you score low dismisses the concept of tempo/recovery-based low intensity training. In a heavy training phase you will almost always recover better using this type of work than by doing nothing between high intensity sessions.
Charlie,
I agree as I have experienced this myself. Have had a moderate to high volume speed day followed by a complete rest day and tight as hell. Have a moderate to high volume speed day followed by a low intensity either tempo or general strength/medball day and nice and loose.
Agreed. That’s why I said this:
It’s better to take an extra day off and get in some active rest (walking, pool, stretching etc.)
I know walking and tempo don’t compare but often an athlete will turn something like that into a lot more. Actually I kind’ve like something like this long dynamic warmup Tom Greene has in his article here:
wouldnt overspeed eccentrics(where u actually try to launch the weight down, then back up as qucik as u can) require a high amount of relaxation for the stretch then high tension for reversal and dymanic concentric portion? Wouldnt this work on magnitude, or acceleration technical flaws via functional programming?
wouldnt overspeed eccentrics(where u actually try to launch the weight down, then back up as qucik as u can) require a high amount of relaxation for the stretch then high tension for reversal and dymanic concentric portion? Wouldnt this work on magnitude, or acceleration technical flaws via functional programming?
Yes those can do some nice things.