Power TrainingOlympic and Shock Training Techniques

Olympic LiftsCategorized as “special strength”

exercises. They play a very large role in

most modern strength training programs for sport in the western world

Original Olympic LiftsClean and Jerk

Olympic LiftsSnatch

Pro’s of Olympic LiftsGood for teaching triple

extension in hips, knees, and ankles.

Aggressive full body lifts that teach the body how to produce high amounts of force in sequence

Lots of variations are availableHigh CNS output exerciseThey are fun for athletes to

perform

Con’s of Olympic LiftsCan cause injury if not performed

correctly or with injury prone athletes

When working with athletes for limited periods of time, it might not be worth the effort of teaching these lifts

Other, simpler methods of explosive power development are available such as jump squats, box squats and plyometrics.

Classifying Olympic LiftsPushes

◦Power Jerk (catch with legs together)◦Split Jerk (catch with legs apart)

Pulls◦Power Clean◦Full Clean◦Power Snatch◦Full Snatch

All of the above can be done from the hang or the floor

Olympic lifts done from the hangIn “hang” position olympic lifts,

the bar is only brought down to the “power” position, and in some cases either a little above or a little below this position.

This position is a good place to start for teaching athletes the olympic lifts rather than starting from the floor

Hang CleanPower position

Olympic lifts done from the floor

In this position the bar is actually lifted off of the floor for each rep

Power CleanBar is caught with 90 degrees of

knee bend or less

Full CleanBar is caught around the parallel

position

Split CatchAs opposed to standard catch

Normally, the catch will not be as extreme as shown above. The above could be classified as a “full split catch” which nobody uses anymore.

Plyometrics and ShockThe bridge between strength and speed

Theory of plyometricsPlyometrics were developed in the

1960’s by Russian sport scientists in order to improve the explosive power of their athletes, particularly high jumpers.

Russian sport scientist, Yuri Verkhoshanski, is considered the “father of plyometrics”

Plyometrics were originally called shock training. The word plyometrics is derived from latin, plio and metric, which mean measureable increases.

Base definition of a “plyometric” exerciseThere are different ways of

defining plyometrics, but basically a plyometric exercise is one that trains the effectiveness of the stretch shortening cycle (SSC)

Phases of PlyometricsAccording to Dr. Yuri

Verkhoshanki, 5 phases of plyometrics exist◦Initial momentum phase◦Electromechanical delay phase◦Amortisation phase◦Rebound phase◦Final momentum phase

A Visual Example

Initial momentum phaseThis is the part of the exercise

where kinetic energy is accumulated. This could be either the body falling from a platform or a medicine ball being thrown through the air.

Electromechanical delay phase

The electromechanical delay phase is simply the time that elapses between the contact of the surface or object, and the onset of actual muscular contraction

Amortisation PhaseKey TermThe amortisation phase is when the

proprioceptors come into play. This is when the myotatic stretch reflex will occur.

Muscle spindles will detect a rapid stretch on the muscles and cause a powerful reversal (explosive isometric and concentric contraction)

The amount of time that elapses between the eccentric and concentric phase of plyometrics is known as the “coupling time”.

Rebound PhaseThe rebound phase involves the

release of elastic energy from the series elastic component (SEC) as well as energy produced in the muscle fibers via the involuntary myotatic stretch reflex.

So basically: The rubber band snaps back.

Final Momentum PhaseThis occurs after the concentric

contraction is complete, and the body or limb involved in the plyometric exercise continues to move.

An example of this would be just after the point of toe-off in a depth jump.

The most basic plyometric exerciseThe simplest exercise that is

used to define “true” plyometrics is the depth jump.

In a depth jump, an athlete will drop off of a box, and immediately upon landing, perform a maximal rebound of a vertical or horizontal nature.

Overload in depth jumpingDepth jumping is somewhat like

weightlifting in the sense that the drop from the elevated surface will increase the force required for the jump

An example of overloadIf I am on the ground, standing

on a scale, it will read 180 pounds.

An example of overloadNow if I climb on

a box, and jump down onto that same scale, the reading is going to be MUCH higher, perhaps even up to 1000 pounds or more depending on the height of the box.

Depth JumpingThis is a great specific exercise,

because:◦It involves the same muscle groups,

joint motions, muscle action and velocity of normal jumping, but with an overload that is controllable by the height of the box

◦Higher boxes will cause the “scale” at the bottom of the jump to read higher. Intensity is controlled by the height of the box.

Keys to plyometric performance

The ground contact time must be minimized. This is the period of time that the feet are in contact with the ground.

Typical ground contacts in depth jumps are around .2 to .5 seconds.

Since plyometrics are designed to improve rate of force development (RFD), the eccentric motion should be reversed as quickly as possible.

Keys to plyometric performanceLearning the landing

When landing in plyometrics, the knees should be bent as little as possible (but don’t land with completely straight or hyperextended knees)

The landing should be QUIET and smooth. Athletes with heavy landings are not producing force in a smooth and effective manner.

Smooth LandingsThe best jumpers in any sport are

typically very smooth off the ground

Keys to plyometric performanceUnlike some types of weightlifting,

each rep should be ALL OUT. Each repetition should try to be your best jump ever. You are trying to achieve maximal motor neuron recruitment, and this is not a casual endeavor.

In order for this to happen, the athlete must be pretty well rested, true plyometric workouts shouldn’t be done more than 2 and at the most 3 times a week (only in experienced athletes).

Keys to plyometric performance

Because of the high stress nature of each rep, and the fact that the athlete must be fresh for each rep, lots of rest is taken between sets and reps. Usually around 10 seconds between reps, and 5-10 minutes between sets.

True plyometric sets and repsUnlike the recommendations of

submaximal plyometrics, which can reach into the 100’s, only about 20-40 total depth jumps should be done in each training session. This is because of the high CNS stress of this type of activity.

A note about plyometrics and CNS strain;An interesting thing about

plyometrics, is that performing them is relatively easy compared to intense weightlifting or conditioning style workouts, however…◦Plyometrics will cause more soreness

and sluggishness than other types of training, and volume always needs to be carefully controlled.

How to determine depth jump box height?A classical method of

determining the height of the box that should be used for depth jumps is:◦Measure standing vertical jump◦Start from a 12” box and perform a

depth jump and measure vertical◦Keep increasing the box height in 6”

increments until you can no longer hit your highest vertical jump.

For ExampleMy standing vertical jump is 30”.My boxes and vertical rebound

progressions are as follows:◦12” Box: 30.5”◦18” Box: 30.5”◦24” Box: 32”◦30” Box: 30”◦36” Box: 29.5” (stop here and use

30” box for training)

Faults with this classical method

Ground contact time is not really emphasized, and in order to reach maximal vertical, most people will spend too much time on the ground. ◦ When performing the test, you might want to also

use a contact mat. Box heights that elicit high GCT’s might not be a good idea. You can also visually check the GCT if you don’t have a mat, and are experienced at it.

If you are dealing with athletes that need a lot of “reactive” strength, such as track and field jumpers, it can be good to use boxes even higher than after vertical drop-off happens.

Correcting ground contact time in depth jumpingThere are a couple ways that can be

used to help decrease the ground contact time in depth jumping

It is important for quick reaction off the ground. Research has shown that peak power is greater when ground contact time is lower. Also training studies have shown that athletes who train with lower ground contact times (GCT) will experience greater performance gains than athletes who don’t think about GCT.

Ways to decrease GCTUse a barrier that has to be

cleared such as a hurdle. Research (mine!) has shown that jumping over a hurdle will decrease GCT over a standard jump.

Use a contact mat, such as a “just jump” mat, and use feedback to correct long GCT’s. In depth jumping, under .30 seconds is a good goal.

A typical depth jumping ‘nano-cycle’ (training day)20-35 minute warmup including mild

aerobic work, and submaximal jumping and running efforts.

4 sets of 10 depth jumps over a hurdle from a predetermined, individualized box height. 10 minutes between sets.

5 minutes of light skips and hops to cool down the CNS.

This workout is performed 2, and sometimes 3x a week in highly trained athletes.

Types of projections in depth jumping (DJ variations)Vertical Projection

◦Double leg together◦Single leg◦Over barrier◦Lunge jumps◦Tuck/Pike jumps

Horizontal Projection◦Double leg together◦Single leg bound type◦Over barrier

Some depth jumping guidelines from “Supertraining”Depth jumping requires a very good

training base. Beginning athletes should NOT do depth jumps. It takes several months of weight and traditional jump and sprint training to be ready for depth jumps.

This is not only because of the physical readiness to do them and prevent injury, but also because work capacity needs to be high to really benefit from them.

GuidelinesThe optimal dosage of maximal depth

jumps shouldn’t be over 40 total for experienced athletes, and only 10-25 reps for beginners

Easy running and relaxation exercises should be done between sets

Depth jumping in the max volume (40) shouldn’t be done more than 2x a week. Well developed athletes can get away with doing 2x10 three times a week

GuidelinesDepth jumps are CNS intensive

and they shouldn’t be used in close proximity with technique training sessions. The book recommends no less than 3-4 days, but I would personally say 72 hours is enough for most sports.

GuidelinesFor in-season training, depth

jumps should be included every 10-14 days but probably not more frequently than this, and shouldn’t be used less than 10 days before an important competition.

GuidelinesFor 2 leg depth jumps, the heel

should not be forced down to the ground, pressure should be on the ball of the foot. For track and field jumpers, it is ok if the heel comes down.

For 1 leg depth jumps, the landing should be on the flat of the foot.

GuidelinesJust as in lifting, head posture is

important. Athletes should not be looking at the floor when dropping off the box or this will negatively affect the takeoff sequence.

When the athletes drops from the box, they should step off in a relaxed state, and not jump off the box.

GuidelinesQUALITY is much more important than

quantity when it comes to plyometrics. Doing 10 sets of 10 depth jumps wouldn’t be a good idea.

Athletes should be proficient in regular jumping technique before they do depth jumps. Using olympic lifts can help athletes learn proper triple extension and lumbo-pelvic rhythm. Various medicine ball throws are also good for teaching powerful hip extension.

GuidelinesSingle leg depth jumps are VERY

demanding, and should only be done by athletes with excellent technique and preparation.

Depth jumps should be performed on a soft surface, such as grass, a track, or a weight room floor. Hard-wood floors and concrete are bad places to do plyometrics because of the high stress.

Other good “true” plyometric exercises: Hurdle HopsHurdle hops are a great exercise

for developing power with short contact times.

Hurdle HeightA balance must be struck in

selecting the height of the hurdles.

The higher the hurdles, the higher the ground contact time will be, but the force will also be higher (remember the force/velocity relationship!)

If low hurdles are used, athletes can work harder on decreasing GCT, but probably won’t produce a lot of power.

Other good “true” plyometric exercises: BoundingBounding is a great way to specifically

train sprinters and single leg jumpersBounding is basically exaggerated

sprinting

GCT in bounding will usually be less than .20s

BoundingBounding is usually performed for

either reps or distance, for example: 4 sets of 10 bounds….or…..4 sets of 20 meters of bounding.

Bounding can be done with different types of leg sequences◦Single leg repeating◦Alternating leg◦Left-Left, Right, Right

Sport Specific PlyometricsDepth jumps can be coupled with

sport specific activities such as:◦Dropping off a box and dunking or

laying up a basketball on the rebound

◦The same, but performing a volleyball block

◦The same, but going into a bounding sequence

◦The same, but sprinting a direction upon landing chosen by a coach/trainer