Strength Coach at Louisiana State University, Boo Schexnayder, discusses plyometrics, progressions, force vectors, structuring programs, maximum velocity, arm coaching, core training, knee lifts, recovery circuits, role of lactate. Emphasizes tailoring training to individual needs and balancing fatigue for optimal results.
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Quick takeaways
Plyometrics in training programs serve specific roles with targeted aims for optimal outcomes.
Core training using rotational exercises enhances sprinting performance through functional specificity and stability.
Deep dives
Philosophy on Plyometrics
Plyometrics are considered essential in training programs for their role in skill teaching, power, and elastic strength development. Different types of plyometrics serve varied roles and should be purposeful with a distinct targeted aim in each session. By focusing on specific categories like in-place jumps, short bounds, extended bounding, and depth jumps, plyometrics can be strategically utilized for optimal training outcomes.
Core Training Focus
Core training is emphasized for its significance in sprinting movements to enhance performance. Rather than conventional exercises like crunches and sit-ups, rotational core exercises using medicine balls are preferred for their functional specificity. The core's role in stability and elasticity during sprinting highlights the necessity of training using movements that replicate sprint mechanics and engage core muscles appropriately.
Frequency Development and Sprinting
Frequency development in sprinting is not solely about leg speed but also relies on increased elastic loading through forceful movements. Maximizing force applications during sprinting, especially at high velocities, leads to enhanced frequency. Proper sprint mechanics and emphasis on pushing against the ground effectively contribute significantly to improving sprint frequency.
Efficient Restoration Through Circuit Training
For restoration purposes, circuit training involving body weight exercises, medicine ball drills, and weight training circuits is employed. These 12-minute circuits focus on moderate lactate production, providing a balance between fatiguing athletes and maintaining high power output. Circuit structure involves work-to-rest ratios, scripted intervals, and a blend of high-intensity exercises for effective recovery and injury prevention.
In this episode of the Pacey Performance Podcast, I am speaking to Strength Coach at Louisiana State University, Boo Schexnayder. Boo is an absolute legend when it comes to track and field having come through a similar pathway to many who have been on the podcast with being a former physical education teacher. Boo speaks incredibly clearly on the topic of plyometrics and sprint training which compliment previous podcasts that have touched on the area such as Jason Hettler, Dan Pfaff and James Wild. Enjoy.
Who is Boo Schexnayder (education, background, current role)