Acceleration-Focused Routine Inspired by Angus Ross
This session combines resisted sprint profiling with technique drills to develop explosive acceleration, based on Angus Ross's work with elite athletes.
# Benefits
Enhanced initial acceleration
Improved power-to-weight ratio
Better force application during sprints
Data-driven insights for individualized training
# About Angus Ross
Angus Ross is a Senior Strength and Conditioning Specialist at High Performance Sport New Zealand. He has expertise in both academic research and applied work with world-class track and field athletes.
# Podcast Episode Highlights
In this episode of the Pacey Performance Podcast, Angus Ross discusses:
Eccentric training
Why use eccentric focused training
Adaptations
Various types of eccentric training
Flywheel technology
Integration in the wider programme
Sprints and jumps
Integration with isometric training
Approach around competition and taper periods
Acceleration
Principles
Profiling
What team sport athletes can learn from sprinters (and what they shouldn't)
A routine inspired by Angus Ross's 'spinal engine' concept to develop three-dimensional movement capabilities often neglected in traditional training.
# Benefits
Improved multi-directional speed and agility
Enhanced rotational power and stability
Better overall athletic performance in team sports
Reduced injury risk through improved proprioception and body control
# Pacey Performance Podcast Episode with Angus Ross
Angus Ross is a Senior Strength and Conditioning Specialist at High Performance Sport New Zealand. He has expertise in both academic research and applied work with world-class track and field athletes.
# Topics Discussed
Eccentric training
Why use eccentric focused training
Adaptations
Various types of eccentric training
Flywheel technology
Integration in the wider programme
Sprints and jumps
Integration with isometric training
Training around competition and taper periods
Acceleration
Principles
Profiling
What team sport athletes can learn from sprinters (and what they shouldn't)
A Brutal Eccentric Power Routine Inspired by Angus Ross
This session combines motorized eccentric devices and flywheel training to develop insane eccentric strength and power.
# Benefits include:
Massive increases in eccentric strength
Explosive improvements in muscle power output
Enhanced ability to absorb and produce force
# Podcast Episode Overview
In this episode of the Pacey Performance Podcast, I speak with Angus Ross, Senior Strength and Conditioning Specialist at High Performance Sport New Zealand. Angus is a humble professional with an incredible mind, straddling both academia and applied work with world-class track and field athletes.
# Topics Discussed:
Eccentric training: Why use it, adaptations, and various types
Flywheel technology and its place in the wider programme
Sprints and jumps
Integration with isometric training
Training around competition and taper periods
Acceleration: Principles and profiling
What team sport athletes can learn from sprinters (and what they shouldn't)
This routine focuses on developing power using velocity-based training principles. It targets overall lower body power that transfers well to sprinting performance.
# Key points:
Use velocity measurement tools (e.g., linear position transducer, accelerometer)
Set specific velocity targets for exercises
Implement the 20% velocity drop-off rule
Focus on explosive concentric phase in exercises
# Podcast Episode with Angus Ross
Today's episode features Angus Ross, physiologist and strength coach at High Performance Sport New Zealand. This is Angus' second appearance on the podcast, following up on his initial chat about eccentric strength training with practical knowledge on stiffness, fascia, and performance.
# About Angus Ross
PhD in exercise physiology from the University of Queensland
Worked with elite sports in the NZ system including sprint cycling and skeleton
Experience at Queensland Academy of Sport and Australian Institute of Sport
Winter Olympian (1998 and 2002 Games)
Known for intelligence, curiosity, and pragmatic approach to coaching
# Episode Topics
Double vs single leg stiffness for team sport athletes vs track and field sprinters
Benefits of plyometrics vs overloaded eccentric training
Using different training methods throughout the year
Muscular vs fascial driven athletes
# Key Points Discussed
Reactive strength and stiffness in sprinting
Maximal isometric/overcoming exercise vs plyometrics
Experimenting with frequent alteration of training stimulus
Benefits of "fascial tightness" exercises for fascial driven athletes
How muscle driven athletes can PR after rest periods
Velocity based training
EMS and strength performance
# Notable Quotes
"I'm sure stiffness from sprint data would show the same things as a single leg drop jump (athletes deficient in a single leg drop jump leak energy at maximal velocity)"
"The plyos might really develop tendon stiffness, while the longer slower contractions (i.e. supramaximal type work) still might develop some stiffness, but may also develop compliance as well"
"If I was going to periodize it, I might be doing some supramaximal eccentric work with some isometric work initially, because they marry well in addressing tendon properties, and you could do it with a small amount of plyos, and then morph until faster eccentric work, and towards plyos"
"The great coaches have the intuition to change (the emphasis of the program) when needed"
"When you got the motor patterns from 20 years of plyos in the system, they are there, if you make a change in the system, you will improve"
"Changing the stimulus on a regular basis is a good thing…. some people it's worked really well for"
This episode is brought to you by SimpliFaster, supplier of high-end athletic development tools.*
Assessing and Developing Leg Stiffness for Sprint Performance
This routine focuses on assessing and developing leg stiffness using drop jumps and the Marin group formula. It targets both double-leg and single-leg stiffness, crucial for sprint performance.
# Key Points:
Perform drop jumps with minimal ground contact time and maximum height
Use the Marin formula to calculate stiffness quantitatively
Monitor and address any discrepancies between legs in performance
Implement contrast training by alternating between plyometric and strength exercises
# Podcast Episode with Angus Ross
Today's episode features Angus Ross, physiologist and strength coach at High Performance Sport New Zealand. This is Angus' second appearance on the podcast, following up on his initial chat about eccentric strength training with practical knowledge on stiffness, fascia, and performance.
# About Angus Ross:
PhD in exercise physiology from the University of Queensland
Worked with elite athletes in the NZ system, including sprint cycling and skeleton
Experience in the Australian institute system (Queensland Academy of Sport and Australian Institute of Sport)
Winter Olympian (1998 and 2002 Winter Games)
Known for his intelligence, curiosity, and pragmatic approach to coaching
# Topics Covered:
Double versus single leg stiffness for team sport athletes and track and field sprinters
Benefits and use of plyometrics versus overloaded eccentric training
Implementing these methods throughout a training year
Muscular versus fascial driven athletes
# Key Points from the Podcast:
Reactive strength and stiffness in sprinting
Maximal isometric or overcoming exercise versus plyometrics
Experimenting with frequent alteration of training stimulus
Benefits of exercise for "fascial tightness" in fascial driven athletes
How muscle driven athletes can often PR after rest periods
Thoughts on velocity based training
EMS and strength performance
# Notable Quotes:
"I'm sure stiffness from sprint data would show the same things as a single leg drop jump (athletes deficient in a single leg drop jump leak energy at maximal velocity)"
"The plyos might really develop tendon stiffness, while the longer slower contractions (i.e. supramaximal type work) still might develop some stiffness, but may also develop compliance as well"
"If I was going to periodize it, I might be doing some supramaximal eccentric work with some isometric work initially, because they marry well in addressing tendon properties, and you could do it with a small amount of plyos, and then morph until faster eccentric work, and towards plyos"
"The great coaches have the intuition to change (the emphasis of the program) when needed"
"When you got the motor patterns from 20 years of plyos in the system, they are there, if you make a change in the system, you will improve"
"What I've been doing essentially is a 4 week block on repeat, with a different week each block… for some athletes it's worked great, but other athletes don't feel like they are getting enough time on a stimulus"
"Changing the stimulus on a regular basis is a good thing…. some people it's worked really well for"
This episode is brought to you by SimpliFaster, supplier of high-end athletic development tools, such as the Freelap timing system, kBox, Sprint 1080, and more.*
This routine focuses on strengthening the feet and ankles to improve stiffness and reactive strength in sprinting. It targets the often-neglected areas crucial for efficient force transfer in sprinting.
# Key Points:
Address foot and ankle strength/stiffness, particularly for athletes with "mushy" feet
Progressively increase difficulty of exercises
Focus on quick, reactive movements
Monitor improvements in foot control and ankle stability over time
# Podcast Episode with Angus Ross
Today's episode features Angus Ross, physiologist and strength coach at High Performance Sport New Zealand. Angus is making his second appearance on the podcast, following up on his initial chat about eccentric strength training with practical knowledge on stiffness, fascia, and performance.
# About Angus Ross:
PhD in exercise physiology from the University of Queensland
Worked with elite athletes in the NZ system, including sprint cycling and skeleton
Experience in the Australian institute system (Queensland Academy of Sport and Australian Institute of Sport)
Winter Olympian (1998 and 2002 Winter Games)
Known for intelligence, curiosity, and pragmatic approach to coaching
# Episode Topics:
Double versus single leg stiffness for team sport athletes and track/field sprinters
Benefits and use of plyometrics versus overloaded eccentric training
Periodization of training methods throughout the year
Muscular versus fascial driven athletes
# Key Points from the Episode:
New developments with Angus Ross
Reactive strength and stiffness in sprinting
Double versus single leg stiffness
Maximal isometric or overcoming exercise versus plyometrics
Experimenting with frequent alteration of training stimulus
Benefits of "fascial tightness" exercises for fascial driven athletes
How muscle driven athletes can often PR after rest periods
Thoughts on velocity based training
EMS and strength performance
# Notable Quotes:
"I'm sure stiffness from sprint data would show the same things as a single leg drop jump (athletes deficient in a single leg drop jump leak energy at maximal velocity)"
"The plyos might really develop tendon stiffness, while the longer slower contractions (i.e. supramaximal type work) still might develop some stiffness, but may also develop compliance as well"
"If I was going to periodize it, I might be doing some supramaximal eccentric work with some isometric work initially, because they marry well in addressing tendon properties, and you could do it with a small amount of plyos, and then morph until faster eccentric work, and towards plyos"
"The great coaches have the intuition to change (the emphasis of the program) when needed"
"When you got the motor patterns from 20 years of plyos in the system, they are there, if you make a change in the system, you will improve"
"What I've been doing essentially is a 4 week block on repeat, with a different week each block… for some athletes it's worked great, but other athletes don't feel like they are getting enough time on a stimulus"
"Changing the stimulus on a regular basis is a good thing…. some people it's worked really well for"
This episode is brought to you by SimpliFaster, supplier of high-end athletic development tools, such as the Freelap timing system, kBox, Sprint 1080, and more.
Eccentric Strength Training for Sprint Performance
This routine focuses on developing eccentric strength, crucial for improving overall power output and maintaining fast-twitch fiber types. It targets the muscles' ability to absorb force quickly, essential for sprint performance.
# Key points:
Emphasize the eccentric (lowering) phase of exercises
Use slow eccentric tempos to increase time under tension
Implement supramaximal loading for enhanced eccentric overload
Monitor and manage fatigue levels carefully
# Today's Episode: Angus Ross on Eccentric Strength, Stiffness, and Fascia
Today's episode features Angus Ross, physiologist and strength coach at High Performance Sport New Zealand, making his second appearance on the podcast. Angus follows up on his initial chat about eccentric strength training with practical knowledge in stiffness, fascia, and performance.
# About Angus Ross:
PhD in exercise physiology from the University of Queensland
Worked with elite athletes in the NZ system, including sprint cycling and skeleton
Experience in the Australian institute system (Queensland Academy of Sport and Australian Institute of Sport)
Winter Olympian (1998 and 2002 Winter Games)
Known for his intelligence, curiosity, and pragmatic approach to coaching
# Episode Topics:
Double versus single leg stiffness for team sport athletes and track and field sprinters
Benefits and use of plyometrics versus overloaded eccentric training
Implementing these methods throughout a training year
Muscular versus fascial driven athletes
# Key Points:
Reactive strength and stiffness in sprinting
Double versus single leg stiffness
Maximal isometric or overcoming exercise versus plyometrics
Experimenting with frequent alteration of training stimulus
Benefits of exercise for "fascial tightness" in fascial driven athletes
How muscle driven athletes can often PR after rest periods
Thoughts on velocity based training
EMS and strength performance
# Notable Quotes:
"I'm sure stiffness from sprint data would show the same things as a single leg drop jump (athletes deficient in a single leg drop jump leak energy at maximal velocity)"
"The plyos might really develop tendon stiffness, while the longer slower contractions (i.e. supramaximal type work) still might develop some stiffness, but may also develop compliance as well"
"If I was going to periodize it, I might be doing some supramaximal eccentric work with some isometric work initially, because they marry well in addressing tendon properties, and you could do it with a small amount of plyos, and then morph until faster eccentric work, and towards plyos"
"The great coaches have the intuition to change (the emphasis of the program) when needed"
"When you got the motor patterns from 20 years of plyos in the system, they are there, if you make a change in the system, you will improve"
"What I've been doing essentially is a 4 week block on repeat, with a different week each block… for some athletes it's worked great, but other athletes don't feel like they are getting enough time on a stimulus"
"Changing the stimulus on a regular basis is a good thing…. some people it's worked really well for"
This episode is brought to you by SimpliFaster, supplier of high-end athletic development tools, such as the Freelap timing system, kBox, Sprint 1080, and more.
