Eric Performance #152 Boo schexnayder 3 phases of plyometric
Apr 5, 2023
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Expert in speed enhancement training Boo Schexnayder discusses jump training, ankle position in running, spine and hip movement in sprinting, energy systems for sprinters, race models for 100m and 60m, and developing elasticity. They cover triple extension and the importance of purposeful organization in plyometric training.
Plyometric training has three phases: general prep, intensity improvement, and in-season adjustments for tailored goals.
Ankles in dorsiflexion optimize Achilles tendon engagement during running, crucial for efficient mechanics.
Sprinting mechanics rely on spinal and pelvic movements to initiate effective leg motion and coordination.
Spinal Engine Theory emphasizes core and spinal muscle strengthening for optimal sprint performance and efficiency.
Sprint training focuses on mimicking race demands for performance gains, exceeding race intensities for coordination enhancements.
Deep dives
Plyometric Programming and Phases
Plyometric training should be purposeful, tailored to specific goals. There are three phases: general preparation, intensity improvement, and in-season adjustments. Initial volume establishment using in-place jump circuits reduces injury risks. Horizontal and vertical skills are crucial in the general prep phase.
Training Strengths and Weaknesses
Focus on enhancing strengths to improve weaknesses for overall performance development. Increasing strength aids in recruiting muscle tissue effectively. Balance between addressing weaknesses and leveraging strengths is vital. Continuous enhancement of strengths while addressing weaknesses is crucial.
Ankle Position in Sprinting
Ankles ideally dorsiflex in running to optimize the Achilles tendon's contribution. The dorsiflexion position readies the Achilles unit for effective engagement. Some debate exists about ankle positioning in sprinting. Maintaining dorsiflexion enhances sprinting mechanics.
Sprint Mechanics and Pelvic Movement
Sprinting mechanics are rooted in spinal and pelvic movements, initiating efficient leg motion. Coordination stems from small spine movements propagating to amplified pelvic actions. The pelvis' oscillating movements vitalize leg functions elastically. Sprinting's pivot lies in controlled spinal and pelvic interactions.
Spinal Engine Theory and Sprint Mechanics
Spinal Engine Theory highlights the spine's crucial role in locomotion. Training considerations emphasize strengthening the core and spinal muscles to optimize sprint performance. Engagements like squats and Olympic lifts enhance spinal involvement in sprinting mechanics. Coordination and efficiency hinge on spinal-pelvic interplay.
Speed Endurance and Coordination Training
Sprint training prioritizes mimicking race demands over energy systems focus. Developments in sprint performance relate more to velocity maintenance than energy system adaptations. Shorter efforts exceeding race pace, like short sprints, boost coordination and momentum retention. Coordination enhancements derive from efforts exceeding race intensities at times.
Squatting and Range of Motion
Deep, full-range squats optimize strength improvements over partial squats. Squatting at 2.1 to 2.2 times body weight is recommended for sprinters' strength development. Full squat ranges prevent strength imbalances between muscle groups. Full-range movements align with sprinting mechanics' demands for core engagement.
Core Engagement and Squat Variations
Deep squatting engages the core effectively, balancing strength adaptations in sprinters. Full squats encompass core activation essential for sprint mechanics. Hip thrusts and squatting incorporate the entire muscle chain, enhancing core stabilization. Holistic core engagement in squats surpasses targeted core training.
Reaching Out for Coaching Advice
For coaching consultations and further insights, contacting through the saspeed.com website and email is recommended. Seeking advice on plyometric programming, strength training, and sprint mechanics expertise is available through direct contact. Coaches looking for guidance on sprint training nuances can access specialized coaching perspectives via the provided channels.
這集我再次邀請到知名的Boo schexnayder 來和我們討論速度增強式訓練，spinal engine theory 還有100公尺的race model
*Jump training
*Ankle position during running
*Pelvic origination
*Spine and hip movement during sprinting
*Energy system for sprinters
*Race model for 100m and 60m
*Triple extension?
*How to develop elasticity
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