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18. marts 2011

Mitokondriel biogenese (type II fibre) (mobilisering af konkurrende øvelse)

1) 5 sek. rebounds med medicinbold 2) 20 meter unloaded prowler sprints x 35 x 30-45 sek. pause.

Min achillessene er stille ved at komme sig. Jeg er så småt begyndt at kunne løbe normalt igen så længe jeg er påpasselig og gennemgår en masse specifikke øvelser hvor jeg får sat gang i blodomløbet i læggen og i anklerne.

Jeg burde være i gang med overgangen fra alaktisk power til alaktisk kapacitet men eftersom at achillessenen er det vigtigste at få i orden lige nu har jeg måtte regulere programmeringen således at træningen ikke helt er optimal i forhold til at sæsonen nærmer sig men optimal i forhold til at der skal tages hensyn til achillessenen.

Jeg vil skyde på at jeg er klar til at sprinte igen med 100% intensitet men vælger at give benet to uger ekstra for at være på den sikre side.

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Fedt med en log!

Hvad har der været galt med achillessenerne?

Jeg stoppede med at få massage i en længere periode grunden manglende finanser. Under denne periode blev mine lægge mere og mere spændte og kombineret med at jeg er tung og underlaget i indendørs atletik alt andet lige hårdere end græs så begyndte der stille og rolig og opstå irritation. Altså irritation, ikke en decideret skader der kræver kirurgisk indgreb. Hvile har været nøgleordet. I mit tilfælde kræver det også at jeg sætter mere fokus på en gennemgående opvarmning før sprintlignende aktiviteter af ankler og lægge heriblandt mere jog og calf extensions med elastik. Godt med blodstilførelse virker.

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21. marts 2011

Alaktisk kapacitet

1) Cardiac output 2) opvarmning 3) eksplosive bagover medicin bold kast (10 reps) 4) alaktisk kapacitet (lineær sprint)

Vægttræning

1) Squat (12 reps total) 2) spring på trappe (6 x 3 bounds) 3) back raises into rows (3 sæt ) 4) kontrollerede step-ups uden vægt.

Så blev der alligevel taget hul på den alaktiske kapacitet. En fin overgang (bedre end frygtet) fra den alaktiske power træning i forrige blok. Min achillessene lader til at have det fint trods en smule stivhed om morgenen (indsæt dårlig joke).

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Hot damn, hvordan er han kommet op på et 106cm stående vertical leap uden styrketræning til benene? I need some of that!

Jeg citerer min træner:

A note in reference to the debate as to whether one may benefit from a weights dominant vs. sprint dominant vs. balanced approach:

Keeping in mind that speed is the ultimate goal the solution must obviously not lose site of this fact.

As it stands, particularly regarding speed as it exists in the zone that precedes maximum velocity (ergo starts and acceleration) there are those whose speed is more rooted in higher force/lower velocity training (ergo higher intensity strength training) those whose speed is more rooted in speed-power work itself and others whose speed is rooted in a balance of the two.

So as others here have eluded to, it is only logical that each individual find, through trial and error, what is optimal for them.

As I discuss in my most recent lecture DVD, one of my fastest and most powerful players (Jonathon Baldwin) does virtually zero strength training for his legs short of a version of pilates with the cables on a shuttle device. His output potential is so high that the stimulus from the speed-power work, and practice of sport itself, is enough for him to further increase his speed-power.

Thus, I only have him strength train his upper body and he continues to sprint faster, jump higher/farther, and throw med balls farther.

Another one of my fastest and most explosive players (Buddy Jackson) performs leg press with moderate loads, never very heavy, along with the speed-power work and he has continued to develop.

Lastly, another one of my most explosive players (Dion Lewis) derives his speed very much from his strength as he very routinely squatted 530 on a safety squat bar this summer at a bodyweight of 188 or so.

So here's three examples of players who all perform speed-power work who are all comparable in their speed in the range of <30-40yds yet one does no weight training for his legs, another performs moderate weight training, and the other squats the house.

It's not what many like to hear; however, in order to maximize an athlete's potential the training must be individualized to that athlete.

Baldwin is very strong in many different ways. He had never squatted prior to coming to PITT yet had freakishly muscled thighs solely due to track, basketball, and football practice.

Within a couple workouts with me he was squatting 315 for easy reps then we decided to scrap the squat because he didn't like the way his legs/knees felt.

He benched 315x1 during initial testing and this past summer he made 395. His vertical jump is +40in and his standing broad jump is +11ft and he throws a 10lb ball backward overhead for 25yds.

After scrapping squats I had him perform split squats with dumbbells and starting this season we decided to scrap all weight training for his legs entirely. He's never felt better.

So again, this is what is optimal for him. Each athlete/coach must go through this process together in order to find unique solutions to individual training problems.

t appears as if you are asking the question within the context of sprint speed development.

The key to developing sprint speed is rooted in each athletes CNS output ability (this should sound familiar to you since you have the Output lecture)

Some sprinters speed is more rooted in reactive/elastic ability and others more so in strength ability.

A great example is to compare Carl Lewis and Ben Johnson.

Lewis performed nearly zero 'strength' exercises in his training throughout his career. More reactive/elastic work (other than sprinting) such as stadium stair bounds.

Johnson, on the other hand, performed nearly zero reactive/elastic work (other than sprinting) due to knee issues yet was incredibly strong (even by powerlifting standards) regarding his weight training which was fundamental towards his training program.

What all sprinters have in common is the ability to relax antagonistic muscles, the requisite joint mobility, favorable leverages, tissue attachment points, white fiber, and etcetera (morpho-biomechanical characteristics, also something that should sound familiar to you).

Anyone who physically prepares athletes will note the same. If we take groups of our athletes who possess comparable short sprint speed we will observe that some are much 'stronger' than others in the weight room.

Thus, the question must be asked: how important is strength training for speed development? and the answer is...it depends on the athlete.

Training must be individualized

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Imponerende med ham J. Baldwin. Det kunne være man skulle arbejde med noget speedwork på sine cardiodage i stedet for bare at løbe en random tur @ 12km/t. Hvad kunne et eksempel på speedwork være og bruger du det selv?

Mine stats hvad angår eksplosivitet/speed og styrke er meget lig Baldwins.

Speed work refererer til sprint og hverken til eksplosive kast med medicinbolde eller diverse former for spring.

det er svært at give et eksempel på hvordan en sprint session kan tage sig ud da det afhænger af meget såsom ens træningstilstand, hvilken fase af træningsforløbet/sprinttræningsforløbet man befinder sig i, sportsgren ect.

et eksempel ville i bedste fald blot være misledende for dig.

At blive stærkere er lige så nemt som at falde overbords på en båd og ramme vandet. Det er derfor du ser så mange have succes med vægttræning. Speed træning derimod er langt mere kompliceret hvorfor så utrolig få atleter nogensinde bliver andet end marginalt hurtigere.

Er du interesseret i at blive hurtigere kan jeg anbefale dig et visit til charliefrancis.com.

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21. marts 2011

Alaktisk kapacitet

1) Cardiac output 2) opvarmning 3) eksplosive bagover medicin bold kast (10 reps) 4) alaktisk kapacitet (lineær sprint)

Vægttræning

1) Squat (12 reps total) 2) spring på trappe (6 x 3 bounds) 3) back raises into rows (3 sæt ) 4) kontrollerede step-ups uden vægt.

Så blev der alligevel taget hul på den alaktiske kapacitet. En fin overgang (bedre end frygtet) fra den alaktiske power træning i forrige blok. Min achillessene lader til at have det fint trods en smule stivhed om morgenen (indsæt dårlig joke).

Kan man få dig til at uddybe lidt mere hvad du skriver her?

Når du skriver Cardiac output, er det så en form for steady-state cardio? Hvad laver du, er det sjip, roning, løb? Hvor lang tid?

Hvordan ser din opvarmning ud?

Jeg ved, at der ikke behøves ret meget vægttræning for at blive stærkere, men hvorfor lige 12 reps? Kan du forklare lidt om grundlaget for øvelsesvalget?

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Mine stats hvad angår eksplosivitet/speed og styrke er meget lig Baldwins.

Speed work refererer til sprint og hverken til eksplosive kast med medicinbolde eller diverse former for spring.

det er svært at give et eksempel på hvordan en sprint session kan tage sig ud da det afhænger af meget såsom ens træningstilstand, hvilken fase af træningsforløbet/sprinttræningsforløbet man befinder sig i, sportsgren ect.

et eksempel ville i bedste fald blot være misledende for dig.

At blive stærkere er lige så nemt som at falde overbords på en båd og ramme vandet. Det er derfor du ser så mange have succes med vægttræning. Speed træning derimod er langt mere kompliceret hvorfor så utrolig få atleter nogensinde bliver andet end marginalt hurtigere.

Er du interesseret i at blive hurtigere kan jeg anbefale dig et visit til charliefrancis.com.

Jeg ved ikke om jeg nødvendigvis er interesseret i at blive hurtige, men jeg forstod det sådan at speed work havde været med til at gøre ham i stand til at hoppe højere også. Jeg vil gerne hoppe højere! :blush:

Tjekker Charlies side ud nu.

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