How the Quick Lifts Transfer From the Weightroom to the Playing Field

By Tom Cross What is the primary goal of the end; it is not an end in itself.

IC PERFORMANCE. With the goal clearly in mind, how do we proceed? Strength and STANDING UP The common sports skills of runis their own body. the more powerful they become. and scientific evidence. through special, to specific.

Power Snatch. shows the low position of a Drop Snatch. shoulders, elbows, and wrists. mance.

Multi-Joint Movements The body is a system of links (bones-muscles-joints), which must work together. The concurrent shift that occurs during closed kinetic chain exercise (feet on the earth) and lunges? movements to improve performance. and intricate muscular interactions that cannot be duplicated with joint primary goal, it is important to train movements, not merely muscles.

Most total body movements, athletic or otherwise, involve an extension of the ankle, knee, and hip joint (triple extension). Think of a hang When Possible Since most sports require quick olympic lifts, the triple extension, and the Stretch-Shortening Cycle (SSC). (Note: Discussion of plyometrics and the SSC is beyond the scope of this article. Much pertinent information is available including Work = Force x Distance Power = Work/Time = Hp the BFS Spring Journal).

Something to think about:

Plyometric movements allow for extremely high loading forces. In BP @ 110 lbs x 1.4 ft. = 154 ft. Ibs. in 2 seconds = .14 Hp the basketball lay-up for example:

Snatch @ 55 Ibs x 4.5 ft. = 248 ft. lbs. in .75 seconds = .6 Hp BP @ 110 lbs.

Snatch @ 55 Ibs. has been recorded; however, the average is about 5 x BW movements (clean, snatch, jerk) 1. (2)5 x BW- during the explosive pull phase These movements can produce extreme loading forces without the TRAINING FOR PLAYING ix. high intensity jumps. general, through special, to specific. er the peak (specific strength). of Exercises Some excellent coaches believe order and velocity. on the training season. movements are very powerful and require extremely high energy output.

This method of training so we constantly challenge the body to adapt by doing many variations of training: enhances neuro-muscular pathways in recruiting a higher number of medicine balls, or sandbags for the resistance. Variety is a huge factor time increasing the concentration of 2.injury or collapse this training concept to our athletes. demands more than twice the energy required by the bench.

The foregoing illustration is perhaps over-simplified, but changes in program and variation in volume and intensity hold the key to reaching the full potential of the athlete. exercises with weight overhead. some testing and experimentation.

Week 6 then begins a new program. must improve the energy capacity.

3s.

Training with a medicine ball, Luke and Diana do the “Over & Under” drill. remarkable speed improvement. high intensity power movements. of training for maximum gains.

Progress gradually. the energy demands. Unfortunately, many coaches believe doing aerobic distance running prepares the athlete for the fourth quarter? Scientific research has shown that the “aerobic base” contributes little indeed to a player’s performance in sports such as basketball, volleyball, wrestling, soccer, football, or tennis. It is helpful for those running 800 meters and up. When the player’s success is determined by speed and power, a more productive conditioning plan would be based upon interval training principles. Work periods must be very intense, but short. Adequate test must be provided to maintain high intensity power movements.

The most common error in interval training is making the rest interval too short. Interval training works Summary Our training is totally within these principles. begins. That. too, is the way it is in competition. Workouts are 55-70 minutes in length. Everything but certain abdominal work is done adaptation. and torso. tree for example; huge, strong limbs. the bottom up!...

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From BFS Magazine — Winter 1995. Part of the BFS Magazine Archive (1980–2014).